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A recent statistic came out stating that by 2030, 42% of adults will be obese. By 2030, my children will be in their 20′s and could possible be a part of that stat. That scares me!

I want to do my best RIGHT NOW to teach my kids right habits and mentalities about health & fitness because we know that obesity doesn’t just happen overnight.

(My kids, ages 5 and 2 1/2)

Today I’m at The Better Mom talking about the 5 things I hope to instill in my children about living a life of health! Come join me!

We are ready for another Shed & Share story! Meet Summer!

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{The Basics}

Name: Summer W.

Age: 41

Profession: a wife to Randy, and a homeschool mom of 3 children – my son Taran is 16, my daughter Skylar Kaylyn is 15, and my daughter Serenity just turned 8.

How long have you been on this weight loss journey: I have dieted off and on the last six or so years, but I officially started being dedicated to a specific plan on January 1st of this year

Weight Loss/Inches Lost: 24 pounds, 24 inches

Blog/Facebook Page: www.facebook.com/swhelchel

{Your Story}

What was your “low point”?

I struggled as a teenager/young adult to have a good self-image…though I was thin enough and worked out almost fanatically, I was never satisfied and did not like what I saw in the mirror. I struggled with eating healthy, as in I chose to not eat in order to lose weight . This of course only slowed down my metabolism. It took me until I was in my 30s to have a balanced view of myself in light of God’s love for me. Once I turned 35, I was no longer able to just start working out harder again to lose weight – I noticed that I had to also adjust my eating. And over the last 3 years, I had become much more lazy in my eating habits. So at Christmas this last year I weighed 37 pounds more than I thought I should. Staying active with my children became much harder than I liked, and this was my low point…where I knew I had to do something because it was only going to get harder.

How did you get started?

I have never been a New Year’s resolution sort of person, but this January 1st, I just decided this was it. I had a few friends who wanted to challenge themselves in the same way, so we formed a sort of “support group” and encouraged each other daily in our eating, drinking water and exercise habits. It has actually helped me so much to be texting them and encouraging them – it helps me to be inspired and push myself more when I am trying to help my friends. Our group has grown now to about 9 women (TOTAL Ladies: Temple Of The Awesome Lord) that I text daily to check in with them, remind them to drink water, encourage them when they are struggling, and put our heads together to find solutions to different roadblocks. I took my weight and measurements so that I could track weight each week and measurements each month.

After a two-month significant weight loss, I hit a wall with my weight loss and decided to figure out why or what I needed to do. I joined myfitnesspal.com to track my calories and protein/carbs/fat/fiber amounts to see how I was doing. I realized that my calorie intake was not enough every day, and I was terribly low on protein each day. So over the last month I have watched calories much more (which I never used to do but myfitnesspal.com makes it SO easy, especially if you do it on your smart phone because you can scan in the bar codes on your food), and paid close attention to making sure I am getting enough protein. As I have done this, I have also somewhat adjusted my goals, in that I am much less concerned now about the actual weight, and more concerned about seeing food as fuel and making sure that this is a lifestyle change and not just a crash diet. Though I have more inches to lose, my goal is to be fit enough to keep up with my kids and excel in our activities, fit good in my clothes and feel HEALTHY! In the meantime, I am losing more inches each month and I believe the weight will drop off naturally.

Summer, before and after!

What is your workout routine and eating plan?

I was very aggressive with my changes in eating the first two month. I ate more healthy and stayed under on weight watchers points Tuesday/Thursday/Saturday, and on Monday/Wednesday/Friday I did “only fruits and veggie days” with snacks of nuts and a few other proteins thrown in. After my initial weight loss, I now just eat as healthy as I can every day and eat my 1200 calories a day. I also do NOT eat after 7, EVER. Sundays are my day off and I can eat as I please without counting calories…I always splurge and have popcorn made on the stove with coconut oil – my favorite treat!

As for workouts, I am active, but was finding that I was not getting enough calories burned each day. Because I am a black belt in Taekwondo, I spend a lot of my time teaching classes instead of actually getting a hard enough workout in. I also dance with my dance troupe, IMAJN (I Make A Joyful Noise), each Wednesday and though that definitely burned a lot of calories, I needed to up my workout intensity for each day. I really like TaeBo, and I do that that plus I enjoy Turbo Jam and Jillian Michaels workouts. Someone I recently came across on Facebook: Alisa Keeton of Revelation Wellness – she has GREAT, uplifting Christian workouts! I teach toning or TaeBo at our Taekwondo a couple times of month, which I love doing! I take Saturdays and Sundays off, but Monday – Friday I workout primarily in the mornings before I get my kids up to get started on Bible study and our school day. Sometimes I take my workouts over to a friend’s house, because it is so much more fun to work out with others!

{Help Us!}

What are your top 3 favorite resources that helped you along the way?

1) Working out with others is so much more fun! Even having the friends to encourage and be encouraged by – this has been so uplifting to me.

2) Having goals written on my calendar was also a huge help to me.

3) Encouraging posts from blogs like Revelation Wellness and Peak313 Fitness.

What one piece of advice would you give to someone who is sitting on the sidelines and waiting?

It is never too late to start being healthy and honoring God with your temple. Take it one day at a time, and remember that each day is a new day, and you are a NEW creation. If you have a bad day just move forward, “Forgetting the past and looking forward to what lies ahead, I strain to reach the end of the race and receive the prize for which God, through Christ Jesus, is calling us up to heaven.” (Phil. 3:13-14). The goal is a healthy frame of mind and a healthy body and spirit. Your relationship with God is worth far more than being skinny, but use your relationship with God as motivation to be healthy.

What one piece of advice would you give to someone who is in the process but is feeling discouraged?

This is WORTH IT. I always think of my 15-year old daughter Skylar Kaylyn as she meets challenges in her music career (check her out at MuzicfromtheSKY on Youtube!) because when she started down this road she said, “I WANT these challenges, Mom…the end result is worth it.” It says in James 1:2-3, “Consider it pure joy when you face trials of many kinds, because you know that the testing of your faith produces perseverance.” Be willing to figure out a different plan if something isn’t working…no two people are exactly alike and no two weight loss plans can be exactly alike. Sometimes you will plateau and your body just needs things switched up in order to wake up and listen to what you are trying to tell it! Find a friend to join you in your efforts, one who struggles in the same way and has the same goals – pray for each other and be willing to be held accountable!

If you are a parent, how have you balanced everything?

We have a lot of fun doing things as a family…the kids and I do taekwondo, we dance together, and we work out together. My hubby and I encourage them to have workout plans that are specific to their future careers – my son wants to play football in college and to be an athletic trainer/sport coach, and my daughter needs to have good endurance and lung capacity for concerts. When Serenity is old enough she will join us in dance and taekwondo…in just turning 8 she will join for the fall sessions. As Alisa Keeton says, the key to weight loss is….just move! And we like to move as a family!

Summer and her son at black belt testing!

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Thank you for sharing, Summer! There’s no doubt that there are many of us who can relate to the obstacles you’ve experienced! I love her determination!! If you have a shed story that you would like to share, PLEASE contact me! We’d love to hear it! clare@peak313.com

If you don’t think I’m crazy already, this might put the nail in the coffin! :) This is a great exercise to add at the end of a run (or even in the middle!) or to any part of an exercise routine. This will work your whole body and the longer you do it, the harder it will be. Work your way up to it!

I have a short video at the end explaining it!

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Start with both hands on the ground, shoulder-width apart. Feet at the bottom of a tree or wall.

Kick both legs up on the tree (wall). Kick as high and as fast as you can. Breathe and keep the torso and upper body solid..

To make it harder, run (sprint) at the top of the tree. Go as fast as you can!

REPS: 2-3 sets of 25 kicks or runs. You can also do it for time and try to work your way up. Start with 10 seconds and move your way up in 5 second intervals! You’ll know when you’ve worked those muscles!

VIDEO:

Click here if you can’t see the video.

Welcome to today’s installment of Rock it. Work it. Love it. Friday!

Rock it: Things you can wear, stuff with hair, fashion etc

Work it: Things you can cook, create, make or do!!

Love it: Articles, blogs, music etc that I love!

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Rock it.

I’m getting the itch to get a new pair of running shoes for summer training season! I started checking some out online. Too bad they are SO EXPENSIVE! I can dream, right? *sigh* Until Saucony or Nike contacts me to model their stuff  I’ll have to keep checking the sale ads!! :)

My current pair of shoes are Saucony and I really love them. Saw these and no wonder they were voted Best Looking Running shoe!

I’ve never had a purple pair of running shoes! These are so cute from Adidas!

Work it.

I have to admit. I’m not a big seafood fan, however I do enjoy eating tilapia! We have it about once a week or so. Was happy to see this “Lightened Up Parmesan Tilapia” recipe online! Can’t wait to try it!

Love it.

Sunday is Mother’s Day and I saw this online and thought it gave a great perspective of being a mom. It goes right along with an article that has spread like wildfire this week. Keeping right perspective can be so hard so it’s great to get these little reminders!!

Strong claim, right? I wouldn’t say it if I didn’t believe it! Here it is…Group Exercise!  I’m sure you think I’m slanted because I am a group fitness instructor. But the honest truth is, after surveying 8 years of classes, I’ve found group exercise to be one of the best motivators to get–and keep–people in shape!

(Some of you are trainers or have a real love of fitness. You may be able to mimic everthing I have listed below on your own, so this post won’t apply to you!)

Not sure what group exercise is? Here’s the definition:

An exercise format that incorporate several different modalities of exercise that is taught in a group setting by one or more professionally trained instructors.

It runs the gamut of the type of class: traditional aerobics, step aerobics, kickboxing, Crossfit, Zumba, Bootcamp, Pilates…the list goes on and on.

I know some of you enjoy the “alone time” that your 60 minutes of exercise brings and I understand that! I need that too, but group fitness is a great thing to sprinkle in your week to help you kick it up a notch. (My favorite phrase over the past month. haha!)

Here’s Why You Need Group Exercise!

♦ Hidden Accountability

Whether it’s with the person beside of you or your instructor, there is an accountability automatically provided once you start attending a class. I know for myself as an instructor that I miss “regulars” if they aren’t there! We all know that accountability is HUGE in all areas of our lives! You can have a great workout, but if you aren’t doing it consistency, you will get minimal results!

♦ Intensity

It’s really hard to mimic the intensity that you find in a group exercise class by yourself at the gym. I know this to be true because I’ve experienced it myself! You will work harder and smarter with an instructor leading you.

♦ You don’t have to think…much

You’ve had a rough day. The last thing you want to do is think of some new ways to challenge your body. The best thing about group fitness is you can literally go in on auto-pilot. You follow what the instructor does and voila—excellent results!

♦ You try new things you otherwise wouldn’t

I can’t tell you the number of times the students in my class have said, “I’ve never thought of this!”. As an instructor, I am responsible for teaching my students new ways to incorporate equipment and moves to get results. I have had many students tell me that they’ve taken the exercises they’ve done in class and added them to their reporitres of moves they do at home or at the gym!

♦ You aren’t alone

There is something about seeing other people struggle with the same things you are. And there’s something to see people improve and gain victories every week.

♦ It’s fun!!!!

A good instructor will leave you wanting more. You should want to come back and bring a friend. You should want to NEVER miss one of the classes because of the fun you are having!

Many of you may agree with my points above, but may not be attending group exercise classes or even know where to start. Try these!

♦ Gym. If you belong to one, why on earth aren’t you attending Group X? Many are included in the price of membership. Try one. Try a few. Get your money’s worth out of that membership!

♦ Church. I teach my classes at our church. It is open to the community and we have many women from the area come. If you have the space at your church and a willing audience, talk to your Pastor about starting up a class. (IF you have someone interested and certified!)

♦ Colleges. I teach my pilates class at a college!

♦ Community Centers

♦ Hair Spas and Salons

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So I’m dying to know. Do you attend group exercise classes? What is your favorite kind? How have they impacted your fitness level? What keeps you from doing group exercise? Comment away!!!

I’m coming clean today with my bad habit. I’ve had it as long as I can remember and I’ve never gained victory over it.

I bite my fingernails.

I can’t remember a time in my life when I haven’t. I do think that I’ve gotten BETTER at it, but as the pictures show, they certainly aren’t anything to be proud about!

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However, here they are looking great!! (for me, at least!)

I have had a few times in my life (and by a few, I mean, maybe 5) where I’ve been able to grow out my natural nails for about 2 months. Looking over this, I’ve come to some conclusions at what gives me success over this horrible habit.

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Spending some money helps

When I get manicures or even if I spend the money to purchase the proper items, my nails always stay nicer longer. If I had unlimited funds, I think I would have nicer nails because I would definitely be getting regular manicures. Alas, it’s not top on the priority list or budget at our house, so when I’m done spending money on them, the nails usually go too.

The tiniest temptation eventually brings full destruction

What I mean by this is sometimes I’ll tap my nails on my teeth. Or I’ll still rim my nails around my lips (Wow. This sounds really weird) But what I find is that once I start there, it’s really hard to stop going further. I’m best not even keeping my nails around my mouth, but for some reason, they end back there.

I had to replace my old habit with a new one

Typically I bite my nails when my hands are bored. I notice it when I drive or when I watch tv. So, what I started to do was sit on my hands when I drive (of course, the one NOT driving!) and I tried to cut coupons or fold laundry when I watched tv. As soon as I left myself with nothing to do, the nails were in the mouth.

Encouragment helped– immensely

Sometimes I felt like a little kid showing my husband, mom or best friend the growth in my nails. Literally, my friend, Leslie, had to look—hard—to find the growth I was showing her one day. I would be so excited to show off my nails to whoever asked (or didn’t) and that kept me going.

If you saw my hands today, you’d see them back down to their usual state. I’ll be honest. I don’t feel a huge need to keep up on top of this bad habit because it really has no negative affect to my life (except how it looks!) so that’s why I haven’t spent the focus and money to make it a long term commitment.

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I hope you are able to use this post, first off, to laugh, and then secondly to cross over what works for me onto your bad habit. Is it time for you to hire a personal trainer? Do you need to avoid certain situations so you aren’t eating unhealthy foods, or spending money unnecessarily? Is it time to find a friend to keep you accountable in your attitude or your daily habits?

What is your bad habit? (It doesn’t have to be in the area of eating and exercise!)

Is it serious enough that it warrants change?

What are some things you can put into place to gain victory over it?

I hope the name of this exercise doesn’t scare you off! I LOVE deadlifts, especially straight-leg ones! They really tone up the rear end, hamstrings and lower back. I do them with both legs on the floor and even with one leg to really increase the intensity. I put this combination together so I could work the upper body as well.

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Take 2 weights with a regular (overhand) grip and bend over from the waist. Your knees are “soft” and I want you to stick your rear end out. Do NOT change the bend in your knees. Once you get your back parallel with the floor (or close to it) then draw yourself back up. Tighten the core as you come up and think of initiating from the hamstrings.

Once you are back up, turn the hands to where the wrists are now facing out. Draw both arms back as you squeeze. Imagine that you are keeping an envelope in the armpits as you draw back. Do 2 rows and then go back to the deadlift. *BE sure to CHANGE the grip of the weights for the deadlift (wrists now face the body)

To make this harder, lift one leg for the deadlift and keep it lifted for the reverse grip lat row!

Do 2-3 sets of 10-12 deadlifts (which would give you 20-24 lat rows). Make sure your weight is heavy enough to feel the intensity!

Welcome to today’s installment of Rock it. Work it. Love it. Friday!

Rock it: Things you can wear, stuff with hair, fashion etc

Work it: Things you can cook, create, make or do!!

Love it: Articles, blogs, music etc that I love!

♥♥♥

Rock it.

If you find yourself fashion challenged, and need help with color combinations and what to pair together then check out Polyvore!

The colored pant/jean is back in style and I love how it’s paired with the light denim and adorable leopard shoes! I would totally wear this running errands with the kids–beats my workout clothes I usually end up wearing! HAHA!

kisses and ♥ from Cat by tkornman featuring animal print shoes

Work it.

One of my friends (Thanks Bekah!) pinned this on Pinterest. This is an amazing and CHEAP idea!! We seem to always have dirty shoes around here!!

Love it.

I enjoy reading a lot about leadership, being more efficient, social media and other random things. It’s hard for me to sit down with a book anymore and do this so thankfully, there are bloggers who fill that gap! My favorite one lately is Michael Hyatt. He is the chairman of Thomas Nelson publishers. I linked to a post of his on Monday morning, but I feel like I could link to him every few days! He is very practical in his writing, down to earth and even funny! I encourage you to check him out and see if there’s anything that would be of interest to you!

Here are a few of my favorite posts!

Your life is the sum of your choices

12 ways to know if you are a leader

Slay your dragons before breakfast

You saw how I “kicked it up a notch” in April, but you haven’t heard yet how I struggled this month. I consider myself pretty honest, open person. I don’t expect to be any different on this blog, so here I am. Full disclosure.

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Being part of the fitness industry requires me to stay up to date on trends, new exercises, eating plans, music, and a whole bunch of other things. I want to be knowledgeable in what I do so I’m constantly scouring the internet, facebook, and twitter for new information. I see lots of beautiful, fit women whom I admire.

However, I’ve found something recently start to creep into my mind.

I’ve written before about how I can still struggle with self-image and if someone is bigger (smaller), faster, or stronger. We all have an ideal of what we want to look like, and since I had been working so hard to meet that in April, I found that I was much more focused on it than in other months. I was constantly comparing and thinking about how I could get better.

I also found these thoughts often in my head,

♦ My arms aren’t toned enough.

♦ My thighs are too muscular.

♦ I’m not fast enough, strong enough…..

As if these thoughts aren’t bad enough, I become a “hater”. I start giving reasons (making excuses) as to why they are that way and I’m not.

♦ They don’t have 2 small kids with them all day!

♦ Of course they look like that, they don’t have kids.

♦ They have more money to spend on organic food and gym memberships…

Photo Credit

And the envy spreads further and further.

And the dissatisfaction roots deeper and deeper.

At the end of the day, I’m a hot mess… unhappy with my work ethic, discipline, body, stage of life, financial situation, etc etc.

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I am fit, healthy, energetic. I have one fabulous husband, 2 awesome kids and I am able to stay at home with my kids. Why on earth would I be struggling with these things?

I’m convinced that Satan is trying to get me down by taking away my zeal and passion for a healthy life, women, and for those women to walk with the Lord. I’m a threat to him!

Photo Credit

♦ He knows that when I am focusing on myself, I can’t focus on my kids and hubby.

♦ He knows that when I am dissatisfed with my body, I can’t encourage a woman about hers.

♦ He knows that when I envy someone else, he has my heart in the wrong place.

So today I’m here to let you know that you aren’t alone.  I am right here with you and I’m doing something about it.

I’m fighting back.

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How?

1.) Taking these thoughts captive as they enter my mind (2 Corinthians 10:4-5)

2.) Stepping back and not reading as much info online

3.) Thanking God for what He has given me

4.) Remembering how far I’ve come, and not how far I have yet to go

Will you stand with me today? Are you struggling with anything like this? Stand firm. Remember that our fight is not against ourselves, the beautiful woman across the room, or our husbands. It’s against the one who seeks to kill, steal, and destroy. (Ephesians 6:12)Let’s arm ourselves for this battle and FIGHT!

At the beginning of April, I gave myself some new goals to achieve for my workouts and eating to “kick it up a notch“. I wanted to give you guys an update on it now that we are ending (WHAT?!) the month!!

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♦ Daily protein shake (5 days/wk)

Did I hit goal?

Yes! I was able to get my protein shake in each week (5 out of 7 days)

Noticeable Changes?

I do think that being more intentional about protein this month made a big difference in how hungry I was (less) and the definition of my muscles (more)

♦ 2-3 eggs a day (5 days/wk)

Did I hit goal?

Yes! I LOVE eggs so I knew this wouldn’t be a problem! I ate them at all times of the day; hard-boiled, scrambled or in a wrap!

Noticeable Changes

As I mentioned above, adding protein to my diet was definitely a big help in my muscle tone and overall appetite. It felt good to know that I was getting the daily protein in I needed!

♦ Sprints (2 days/wk)

Did I hit goal?

How do I put this lightly? UMM….NO! I think I “sprinted” 3 times this month so that’s definitely shy of my 2 day a week goal. The weather wasn’t favorable for sprinting outside so I wouldn’t go. (You can say it–POOR EXCUSE!)

Noticeable Changes

RIIIIGHT. None.

♦ STRENGTH training (3 days/wk)

Did I hit goal?

YES! There was one week where I only did 2 days but the others, I had 3. One of the days was a lighter lift day, as I usually had to fit that in at home and didn’t have the variety of weights that I do at the gym. But I was still getting a good workout! (Here is an idea of what I would do on strength days)

Noticeable Changes

For sure! I see more muscle definition (not 100% what I want yet) and did see more strength in my exercises!

♦ Daily Salad (5 days/wk)

Did I hit goal?

For the most part! 2 weeks I hit 5 days, and the other 2 weeks was 4 days.

Noticeable Changes

There’s no doubt that when I choose a salad for lunch over a sandwich, I feel lighter. I also mentally feel better because I know I’m eating healthy nutrients. I’ve told you before that I’m not a huge fan of salads, so I was getting a little bored of them, but just this past week was inspired with some new ones!

I also wanted to note that my clothing is fitting a little better and I did weigh myself at the beginning of the month and end. I am down 1-2 pounds, so nothing substantial but I can’t say I’m surprised (and I’m totally fine with that!)

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I will keep all my “kick it up a notch: april” goals for May. That shouldn’t be too difficult since I did pretty good with them. (just gotta get those sprints in!) I think it will be good for me to have 8 weeks of consistency as well. (I’m planning on some new things for June, though!)

So how did you do for April? Do you need to kick it up a notch for May? What kind of adjustments/additions do you need to make in your exercise and diet? Share below!

I love this exercise for my whole body–upper, lower, core and heart!! I have been working my way up on the weights to where I’m holding 12-15 pounds each hand. I literally die on this and am sore the next day (or two!)

Here is a video demonstration of “The Surrender”! (I’m fighting a cold and am having problems breathing hence the breathlessness!)

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Do 2-3 sets of 8- 10 stands EACH LEG. Use weights heavy enough to make it hard to stand towards the last 2 reps!

(Click here if you can’t see video)

Welcome to today’s installment of Rock it. Work it. Love it. Friday!

Rock it: Things you can wear, stuff with hair, fashion etc

Work it: Things you can cook, create, make or do!!

Love it: Articles, blogs, music etc that I love!

♥♥♥

Rock it.

I love hats of all kinds. I really am enjoying all the different colors and patterns of the fedora! It was popular last summer and it’s making it’s way back through this summer! I own 2 (thank goodness for clearance and cheap prices at Forever 21!) but looking at some of these make me want a few more! *sigh* I shall wait for that clearance rack, again! Do you wear fedoras? Do you think they are cute, or um, ugly?

Here is one from Target! Love the white!

Maybe leopard is your thing?

I love this one with the printed ribbon! How cute would this be on the beach!

Work it.

DELISH! Can’t wait to try these Sweet Cherry Lemon Crostinis!! A great mix of sweet and savory! This would be perfect for a girl’s night out or a date night at home with hubby! (At least, I think he would enjoy this! :))

Love it.

I found the website, Dashing Dish, a few months ago and loved the unique, healthy twists of normally unhealthy recipes. Katie also has a passion for fitness and faith (sound familiar?!) so I knew I would visit this site frequently! She launched a brand new look with some brand new services just this week. Check it out and be sure to check out WHY she started the Dashing Dish. (It is the cutest video EVER!)

I enjoy using the elliptical machine, but I admit, it can get very boring sometimes. Here is a 25 minute workout that I created that will keep you on your toes and work your WHOLE body! {FREE printable}

Join me over at RooMag today!

It’s not a pill.

It’s not a smoothie.

It’s not an ab exercise.

It’s vibrant, alive & at your fingertips. It’s the living, breathing, inspired Word of God.

Every answer I need in regards to weight loss and healthy living is here!

(photo credit)

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Self-control:

“But the fruit of the Spirit is love, joy, peace, patience, kindness, goodness, faithfulness, gentleness and self-control..” Galatians 5:23

Net LOSS: 2nd helping of ice cream (110 calories)

Cravings:

“For everything in the world–the cravings of sinful man, the lust of his eyes and the boasting of what he has and does–comes not from the Father but from the world. The world and its desires pass away but the man who does the will of God lives forever.” 1 John 2:16-17

Net LOSS: 180 calories of 10pm pizza

Worth:

“So God created man in his own image, in the image of God he created him; male and female he created them.”  Genesis 1:27

Net LOSS: Feeling inferior to a beautiful woman

Hunger & Thirst Quenching:

“Then Jesus declared, “I am the bread of life. Whoever comes to me will never go hungry, and whoever believes in me will never be thirsty.” John 6:35

Net LOSS: 100 calories of soda & 200 calories of your fav candy bar at 3pm

Perseverance:

“Perseverance must finish its work so that you may be mature and complete, not lacking anything.” James 1:4

Net GAIN: 60 minutes of heart pumping, muscle building exercise

Refreshment:

“Now repent of your sins and turn to God, so that your sins may be wiped away. Then times of refreshment will come from the presence of the Lord…” Acts 3:19-20

Net GAIN: Unending peace and contentment

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Remember that you have a force working in the world to defeat you! Satan doesn’t want to see you victorious, vibrant and able to do the work of the Lord! He is happy when you are defeated, lifeless and lethargic. Let’s remember who our fight really is against in our struggles towards a healthier life!

If you’ve never turned to Jesus and His Word to help you through your weight loss roadblocks, then I invite you to do that now. Every answer is here. He will fulfill our desires and give us a way out when we are in a bind! It is here for the taking. The question is, will you receive it?

I didn’t get a chance to do New Move Monday. You name it, it happened. But that’s ok, because I figure that you might have an interest in seeing exactly what I did for my real life workout! I exercise at a college gym and I honestly think the dudes in there think I’m insane. I don’t talk to any of them because I get in my own zone, but I know they have to wonder why this blonde tries to rule the roost in there. HA!

(I’m not going to explain these moves, so if you are curious what some of them are, ask in comments and I can explain further)

The honest truth is EVERY SINGLE workout of mine is different. Every one. I don’t walk in with a plan but I do walk in with different parts I want to focus on, or a new exercise I want to try. I also enjoy doing exercises at the gym in pair combinations. So I’ll do one exercise and then quickly move to another, then go back to the first and repeat. Remember, I’ve decided to take it up a notch this month, so I’ve been hitting it hard and heavy.

If I used weights, I noted it. Also 2×12 would be read 2 sets of 12 reps.

Today’s Workout: April 23, 2012

Warm-Up

2 miles on treadmill. 6.5mph .5% incline

Workout

♦ 2×14: kettlebell swings (18 lbs)

♦ 3×10: incline chin-ups

♦ 3×20 sec: skater hops & tap (PLYO BURST)

♦ 3×12 chest press pulley machine (10lbs each side??)

♦ 3×10 single leg hip thrust (my new fave move)

♦ 2×12 tricep kickbacks

♦ 3×8 Combo: traveling push-ups, plank jacks, mountain climbers (cardio burst)

♦ 3×12 wall balls (12 lbs)

♦ 3×12 wall jumps (Plyo Burst)

♦ 2×10 single leg dead lifts (20lbs)

♦ 2×12 bicep curls (12 lb each arm)

Abs

3×12 Combo: leg raise/oblique crunch on leg raise machine

2×12 punch up punch out (on my muffin-top makeover)

Basically, I was am toast. I realize that this looks like a lot, but it took me about 65 min from top to bottom. I don’t take a ton of time to rest in between exercises as I like to keep my heart pumping.

So. What did you do today for your workout?!

*Note: My strength day workouts aren’t always this intense or involved. I was “feeling it” today and went for it. Plus I was due for a good one! :)

I’m enjoying veering off of the fitness stuff a bit on “Rock it. Work it. Love it. Fridays”. I hope you are enjoying them, too!

Rock it: Things you can wear, stuff with hair, fashion etc

Work it: Things you can cook, create, make or do!!

Love it: Articles, blogs, music etc that I love!

♥♥♥

Rock it.

I do enjoy a bracelet (or 3!), especially a cheap one! I really like these knot bracelets and this one comes with a tutorial!

This one is super cute too. Love the different patterns. (With another tutorial!)

Work it.

After visiting Savannah this week and drinking that awesome Strawberry Orange Mint infused water, I have had my mind on refreshing drinks! I remember my friend, Janelle, posting this recipe on her site, Comfy in the Kitchen. Orange-Infused Water–here I come! (Also, be sure to check out Comfy in the Kitchen every Friday for a link-up of awesome recipes!)

Love it.

I love the fact that there are soo many wonderful bloggers out there who open their lives to talk about so many things. I recently found, At Home With Kim and enjoy all the wisdom she has for us in areas such as homemaking, healthy eating and faith! She is nice enough to feature me on her blog, so if you’d like to know a little more about me like where I enjoy blogging and my favorite tv show, then I invite you to join us over there!

I was flying Friday to Savannah and heard the same spiel that every flight attendant/plane recording says…

“In the event of a decompression, an oxygen mask will automatically appear in front of you….. If you are traveling with a child or someone who requires assistance, secure your mask on first, and then assist the other person.”

Watch the video as I talk about what I want to encourage you with, today!

If you can’t see the video click here!

Click on the picture below to contact me for prayer or anything else!

Friday morning, I flew to Savannah for a childhood friend’s wedding. It was my first trip there and it was fantastic! I met my parents, sister and niece there so it was a half-family vacation! (My in-laws came in for the long weekend to help out my hubby in watching the kids at home.) I had 2 hours of sleep Thursday night so I was running on fumes Friday, but there was no way I was slowing down!

I have SOO many pictures, but I felt the need to limit them for your sake! :)

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Our hotel room was on River Street. Had a beautiful view!

I didn’t get a chance to do the Paula Deen tour, but I did go by her gift shop and restaurant! (For the record, I DO make some of her recipes!!)

Outside of “The Lady & Sons“…Paula Deen’s restaurant!

I did LOTS of shopping and it was getting warm, so this drink was SO refreshing to walk around with in hand! Strawberry Orange Mint infused water at The Paris Market! (That store was awesome!)

My youngest sister, Danielle, and her daughter (my 4 year old niece, Grace!) went on the trip too! On our way to dinner.

The food down there. Oh my. I’m not a big seafood fan, but I tried a few new things (like shrimp cheese grits??) at “Uncle Bubba’s”, the restaurant of Paula Deen’s brother!

I was itching to get out on a run Saturday morning! The weather and scenery did not disappoint! I think I could’ve taken a picture of something beautiful every 4 steps!

We attended a wedding on Tybee Island Saturday evening. Breathtaking!

My sister, niece and I with my parents! (I also have another sister and a brother!) And no, we didn’t plan on coordinating! LOL!

The reception was at The Olde Pink House. Yet another gorgeous restaurant and the food was outstanding! This is what I ate (it may have been the best mac & cheese I’ve ever eaten) but I also ate off my mom’s plate (pork tenderloin, &sweet potato). I told you I ate good down there!

The beautiful bride, Vanessa!! (She is also one of my faithful readers! She has been working hard for her bridal body and she rocked it in that dress!)

We were childhood best friends! The 2 girls beside me, and the bride, are sisters! We moved away from our hometown almost 20 years ago but still remain good friends!

We left early Sunday morning. Long drive home and was sad to go, but it’s definitely on my list of cities to return to some day…with my family in tow!

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Have you ever been to Savannah, GA? I’d love to hear what you thought of it!

P.S. I liked a lot of the food down there, but the Milk Chocolate Gopher Turtles from Savannah’s Candy Kitchen did me in every time. We got one at every turndown of our beds from the hotel. I’m glad I didn’t buy a box because they would probably be gone by now!

Hey y’all! I’m back from Savannah, GA! I had a wonderful time visiting that city and would love to return! While there, I did the New Move Monday, so here you go. You can do this exercise inside or outside!

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Sit on the edge of a bench, sidewalk or ledge. Hold onto the edge and extend the legs out as you lean back.

Bring your knees to your chest and lean back into the center. Repeat!

To make it harder……

Start in the same position as above, but place the arms above your head.

Bring your arms around to the side and towards your knees (as seen above) and lean in as you “crunch”. (Breathe and do with control!) Repeat!

On either variation, you want to balance the whole time and avoid touching anything as you repeat.

Repetitions: Do 2-3 sets of 15-20 reps.

Linking with Women Living Well!

Today’s post is coming to you during a layover from the Charlotte airport! LOL! I am traveling to Savannah, GA for the weekend for a friend’s wedding! (My sister is a flight attendant so this wouldn’t be possible without her perks!)

Rock it: Things you can wear, stuff with hair, fashion etc

Work it: Things you can cook, create, make or do!!

Love it: Articles, blogs, music etc that I love!

♥♥♥

Rock it.

I got a new pair of shoes for the trip. (My shoe collection is less than desirable lately. Ha!) They are snazzy, practical and cute!!! (These are gold, now I’d like a silver pair! The picture doesn’t show the great *sparkle* of the shoe. Boo.) And guess where I got them? Good, ole, SEARS!!

Work it.

I have a lot of jewelry, and thankfully, my handy husband made me a huge jewelry cabinet. (Mind you, the jewelry is all considered “cheap” with the exception of about 3 pieces!) But this is sooo cute!! I might have to make a “drawer pulls jewelry holder” anyway!

Love it.

I used to use Picnik.com to edit most of my pictures, but it’s shutting down soon. So now, I’m using PicMonkey and LOVE it so far!! I edited the pictures in this post with it! Try it out. You’ll have fun with it!

Here’s an extra “love”—my 2 kiddos at Easter!

Shirts. Music. Jewelry. Exercise.

We get messages about our life in many ways. I find it interesting that people–Christian or not—are making statements to inspire, uplift and keep people going.

One day I was exercising to Kelly Clarkson’s song, “Stronger” when the thought occurred to me that I have 3 songs on my iPod, alone, that speak about being strong!

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Kanye raps,

“That that don’t kill me
Can only make me stronger”

Former American Idol winner, Kelly Clarkson tells us,

“What doesn’t kill you makes you stronger
Stand a little taller”

Yet another American Idol contestant, Mandisa (& Christian!), sings,

“When the waves are taking you under
Hold on just a little bit longer
He knows that this is gonna make you stronger, stronger”

And I’m sure you’ve all heard this quote before,

“A woman is like a tea bag. She only knows her strength when put in hot water.”

Whew! I guess there’s one thing we can learn from this: the hard things in life are not meant to tear us down, but to build us back up!

While I have nothing wrong with the message that the songs above send us, I want to make sure that what I’m hearing aligns with what the Word of God –after all, that is the instruction manual for a Believer’s life!

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Reading in 2 Corinthians…

“That is why, for Christ’s sake, I delight in weaknesses, in insults, in hardships, in persecutions, in difficulties. For when I am weak, then I am strong.” (12:10)

Isaiah 40…

“Do you not know? Have you not heard? The LORD is the everlasting God, the Creator of the ends of the earth. He will not grow tired or weary, and his understanding no one can fathom. He gives strength to the weary
and increases the power of the weak.” (28-29)

Psalm 73:26…

“My flesh and my heart may fail, but God is the strength of my heart and my portion forever.”

Habakkuk 3:19…

“The Sovereign LORD is my strength; he makes my feet like the feet of a deer, he enables me to go on the heights”

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If you are feeling beat down and anything but strong today, I want you to remember that you aren’t alone. You will get through this time but what gets you through isn’t what a rapper raps or a Christian musician sings–it’s through what God Himself, the Author of strength, provides us. God is our strength. God’s purpose is greater than any of ours so trust that He’s going to pull you through what you are going through!

I didn’t have a lot of time today to take new pictures so we are pulling back into some old pictures I took a while ago! I took this as part of a group of exercises while I was 8 months pregnant with my 2nd child.

Many people aren’t sure what they can do while they are pregnant, but the reality is you can do a LOT especially if you were active up til you got pregnant. There are modifications you can do to most exercises and using the big aerobics ball is one way to achieve that.

(Consult with your doctor before doing any exercising while pregnant.)

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You can do this exercise pregnant or not! You will be surprised at how much your core needs to engage to keep you on there!

Grab a big aerobics ball and a pair of weights and go near a wall. Carefully sit on the ball, bend your legs and plant your feet on the wall. (Your legs should be very wide to keep you stable)

Get your weights and extend arms overhead with both weights. Drop the weights down (moving from the elbows) and then bring them back up. Focus on PRESSING up through the tricep muscle towards the ceiling. Keep the elbows in as much as possible (as opposed to winging them out to the sides) . Keep the chest lifted and legs wide to give you more stability.

Do 12 reps 2-3 sets.

I have to be honest, hospitality isn’t one of my greatest gifts. I think my husband wishes it was judging by the number of people he wants to have over, but I get caught up in so many things! But I found something that has helped me be more hospitable, without blinking an eye —pilates!! How can this be? Come over to Karen Ehman’s site today and find out! You even get a chance to win a $15 Target gift card–who couldn’t use that?!

(The snack mix recipes are in my “recipe” section of my blog!)

Rock it: Things you can wear, stuff with hair, fashion etc

Work it: Things you can cook, create, make or do!!

Love it: Articles, blogs, music etc that I love!

♥♥♥

Rock it.

I LOVE orange (or melon) and navy! As a matter of fact, that’s what I’m hoping to dress my family in for Easter on Sunday! I love this casual look!

Work it.

I have yet to find a recipe that I don’t like from “Iowa Girl Eats” and these “Chewy Cherry Almond Granola Bars” are NO EXCEPTION! They are fabulous and I definitely had to keep them out of reach because they would have gone fast!

Love it.

I love exercising. (Duh?) And I love being able to exercise outside while my kids are playing! I am at The Better Mom today sharing a new workout I created for you, “The Swingset Slimmer”! I also have a FREE PRINTABLE for you too! Can’t wait to see what you think about it!

I absolutely love Easter. If it weren’t for Jesus’ death and resurrection, then my life would be meaningless, lifeless and heading to a dead end. BUT—He is RISEN!! And for that, I live my life as a love song to Him!

Here are some thoughts I had while reading through the Easter story this week. I pray that it will serve as an encouragement for you!

(If you can’t see the video, click here!)

If you have something weighing heavy on your heart, please feel free to share below, email me (clare@peak313.com) or click on the image to use my contact form. :)

I told you a while back that I created a new ab routine using the gliding discs. (my newest favorite piece of exercise equipment) I finally got it recorded! If you don’t have gliding discs, feel free to use 2 carpet squares or 2 paper plates. Remember to dig the heels into the discs as you move and keep the core anchored down nice and tight to the floor!

You can do this routine with me, or take each exercise and add them separately (or together!) to your own routine!

Watch the video one time through and read the detail of each exercise below before doing it!

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(Click here if you can’t see video)

Here are the basics exercises:

♦ Knees to Chest: Slide both knees to the chest. Add the upper body by lifting it or reach around to the ankles to make it harder

♦ Mountain Climber Legs: Quickly move the legs right and left while digging the heels!

♦ Jumping Jack Legs: Move legs out and in as if you are jacking.

♦ Slide up and around (REVERSE): Bring the legs up through the center and swing them around (wide) and repeat. Then REVERSE the movement

♦ 2 Leg Side Slide: Bend both legs as you bring them to one side and then back down. Repeat. Move to the other side.

Repeat combination again! Rest as needed.

I like to re-assess my fitness and health goals every few months. Being in the fitness industry and having a huge love of any and all things exercise related makes that a more attainable goal for me than for others. There is no ONE answer to your health problem (which can be very frustrating) but it allows for a lot of combinations.

I chose not to teach my HIIT aerobics classes this semester for multiple reasons but one was so that I could use that time to get myself back into the gym and re-energize current routines and try new things. (The gym is my creative playground!) My eating is always evolving just as much as my physical activity. Each day there are new studies to prove and disprove things we used to consider golden. My goals change which means the means I use to get there change too. Plus, as I mentioned before, I do enjoy trying out new things.

With this said, I’ve come upon 4 ways that I’m “Kickin’ It Up a Notch” in April. I’ll evaulate after April to see how it worked!

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♦ Daily protein shake (5 days/wk)

I’ve been in and out on protein shakes, bars and supplements in the past. I’ll go through phases of them, but I’ve been training more for strength over the past month (and will continue to do so in April) so I need the muscle building help of the extra shakes. (Currently, I’m using Designer Whey. I’d love to know what you use and if you like it!)

♦ 2-3 eggs a day (5 days/wk)

I was inspired by this blog post (I’m looking forward to seeing his results.) but eggs are one of the cheapest, quickest, purest forms of protein. I love them (which doesn’t hurt) but there’s no doubt that many who are working on increasing their strength eat eggs by the carton!

♦ Sprints (2 days/wk)

I was a high-school track sprinter. My bread and butter was the 200m and 400m (even though I absolutely hated the pressure of racing!!) and did fairly well with them. Sprinting has a way of toning up my legs and abs and giving me a breathless workout stat! I’m sure I’ll be posting different sprint workouts I come up with, but I’d love to hear any you love! I’m also fully expecting to want to vomit at the end of each session too. I’ll keep ya updated on that. :)

♦ STRENGTH training (3 days/wk)

And when I say STRENGTH I mean STRENGTH. I’ve always strength trained, but it’s been more for muscle endurace and burn rather than an increase of weight. It is hard for me to really hit the heavy weights when I’m teaching my aerobics class because I just don’t have the array of weights I need at my fingertips at the church. So I actually started last month and will continue this month in focusing on amping up the amount I’m using for weights. Combining this with my protein, I expect to gain greatly in the strength area.

♦ Daily Salad (5 days/wk)

Confession time. I’m not a big salad fan. Well, scratch that. I am, but it has to involve lots of cheese, turkey, ham and other toppings that make the calorie count equivalent to a Big Mac. However, I realize that I need to get more veggies in my diet, plus this will fill me up and give me the nutrients I need. Probably won’t hurt the waist-line either. :)

(Photo)

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Have you re-evaulated your health goals recently? Maybe it’s time to do that! If you want to “Kick it up a notch” in April, then please join me! I’ll have various check-ins on facebook and twitter for those who want the accountability!! Let’s do this!

Muffin-Top. Yikes. We all hate them and I get asked many times how to get rid of them. I’ve got 3 tips for you on how to work that down and a FREE PRINTABLE of exercises to work that area!!

Join me at RooMag today to get all of this information and start getting your mid-section slimmed down!

Thank you all for being a part of my birthday bash! I hope you enjoyed the video workout I had for you too!

I’d like to thank those who gave gifts for the bash. Be sure to check out their web pages!

Lilla Rose Hair Accessories (Buy 3 get 1 free for new customers!)

Darlene Schacht (Time-Warp Wife)

Candace Cameron Bure

Gary Thomas

Michelle Myers

Vault Denim (Cammie Heffern)

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Here are the winners!! (I used random.org)

Package #1:

Thesethreekings (Nicole)

Package #2:

Joy L

Please contact me at clare@peak313.com so I can get your address to mail you your goodies!!

This is a reminder that I’m off this week from blogging! Have a wonderful week and I’ll see you back next week refreshed with some new ideas!!

I’ve got a little housekeeping to do before we get onto another installment of Rock it. Work it. Love it. Fridays!

I will be taking a week off of blogging next week. My husband is on spring break and we have quite a few things to get caught up on around the house plus we just want to spend some time having fun! I’ll be in and out on twitter and facebook but very casually!

Also, don’t forget that you have until Friday, March 23rd at 9pm EST to enter to win 1 of 2 prize packages! Enter here!

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Rock it: Things you can wear, stuff with hair, fashion etc

Work it: Things you can cook, create, make or do!!

Love it: Articles, blogs, music etc that I love!

Rock it.

I love The Vintage Pearl. I got a necklace from them while at Relevant this year and wear it ALL THE TIME! They have some great things for Mother’s Day or any loved one in your life!!

I love the look and message of this beautiful necklace.

(Order this necklace here)

A little arm candy…

(Order here)

And how cute are these?! Ahh! I could order everything from this site!

(Order these here)

Work it.

Apple Nachos. Never heard of them? Neither had I! What is there to not love about them though!? I made these for my husband as a NCAA Basketball snack and he (ahem, we) LOVED them! Next time I want to play around with nutella and almond butter!

Hint: Warm up your peanut butter, then scoop it into a small baggie, then snip the tip and drizzle! Worked GREAT for me! I used a mandolin to get my apple slices thin!

(Recipe here)

I pinned it here!

Love it.

I can’t wait to see this! It’s about a young lady who found out that she was adopted after a failed abortion attempt. I love supporting movies that are family friendly, especially those who honor life and God! Find out where you can find this when it releases today!

(Click here if you can’t see the video.)

What have you seen around the internet this week that’s sparked an interest? Do you plan on seeing October Baby? Let me know if you try the apple nachos!!

Are you wondering why you are feeling guilt ridden? Wondering why you aren’t getting the answers you need? Feeling trapped by some decisions in  your life? Having problems losing weight?

Have you considered that you have been asking the wrong question?

There are some instances where the question is very direct and clear. There are some things that are wrong biblically or legally, but I find that it’s the gray areas of life that get us down.

I think there are certain areas in life that we are boxing ourselves into with answers. I feel that we are focusing on the wrong question instead of the right one.

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In weight loss, “How much __ can I eat before feeling like junk?” instead of:

How can I eat FOR my body, for fuel and function?

1 Corinthians 3:16-17

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In a dating relationship, “How far is too far to go physically?” instead of:

How can we honor God in the physical choices of our relationship?

Ephesians 5:3

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In what we wear, “How risque of an outfit can I wear without going too far?” instead of:

Am I dressing in a way to allow others to see Christ in me?

1 Peter 3:3-4

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In the dating world, “How much can I flirt without looking too trampy?” instead of:

Are my actions and purity towards the opposite sex uplifting them?

Romans 12:13

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As a Christian, “What words (vulgar/cuss) can I say without crossing the line?” instead of:

How can the words I use uplift, encourage and spur others onto great deeds?

Ephesians 4:29

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When we change HOW we do something, we will change the RESULT we get. Instead of feeling trapped by rules, legalism and stuffiness, we now experience joy, freedom and Christ’s compelling love!

Changing your focus will also give you success in overcoming your hangups. Allow the positive to guide you in your life instead of wondering how you can live your life “to the line”, pushing boundaries every chance you get. Live on the other side of the line. Let love, grace and freedom flow openly and find the answers to the RIGHT question!

Have you been asking the wrong question?

It’s my birthday and I want to celebrate with you! You can win 1 of 2 prize packages!

Package 1:

- “Reshaping It All” by Candace Cameron Bure

- “The Good Wife’s Guide” by Darlene Schacht (paperback!)

- A pair of fabulous jeans from “Vault Denim“

Package 2:

- “Every Body Matters” by Gary Thomas

- Jillian Michaels’s “30 Day Shred” DVD

- 2 hair accessories from Lilla Rose

- A sample pack of all 3 flavors of Shakeology from Michelle Myers!!

To Enter:

- Leave a comment below letting me know which body part you want to shape up for the summer!

- BONUS ENTRY: Tweet, facebook, or pin the giveaway the video & leave an additional comment below letting me know you did that!

(Giveaway will close Friday, March 23rd at 9pm EST)

Don’t forget to sign up to receive my blog posts for free in your inbox! (Look to the right of the page!)

♥♥♥

Clare’s Fave Full Body Workout #1 (Video at bottom!)

Here is the first video I’ve created that you can do with me! These are some of my favorite exercises and I do a workout like this multiple times in the week! You can loop this video once, twice or even three times through depending on how much time you have to exercise! (For each additional loop you do, increase the amount of weights you lose to really blast the fat!)

I didn’t explain the exercises in detail during the video to spare time, but I want to do that. So here is an outline of the exercise and some key points. (I recommend you watch the video first before doing it!)

♦ Curtsy Lunge with Shoulder Raise

Lunge back as if you were curtsying. Lift the arms into a shoulder raise. To modify, lift one arm then the other. Keep the chest lifted and core tight!

♦ 4 corner hops

Imagine a square on the ground. Jump with both feed to each corner. Land gently and use your arms to propel you up. To modify, make the square smaller.

♦ One leg lat rows/lat flyes

Stand with one leg planted firmly to the ground. Bring both arms up beside you into a row. Squeeze as you lift the arms up. Switch legs and do a lat fly. Take both arms out to the side. Gaze stays to the ground the entire time and sink into the standing leg.

♦ Ski Hops

Hop side to side landing gently. Make the hops bigger to make it harder. ADVANCED: Hop and then touch the ground.

♦ Bicep Curl with Leg Extension

Do a basic bicep curl. Keep the elbows close to the body as you curl. Lift one leg and extend it as you curl. Keep the leg nice and high. Switch sides and do a hammer curl (thumbs are towards to the ceiling). Lift one leg and extend as you curl!

♦ 4 corner hops

♦Tricep Pushup with hover

Go to your knees on the ground. Place your arms in and back for a push-up. Drop down as your elbows shoot straight back. Keep the chest lifted as you move from your hips. Move directly into a hover as you straighten the arms and bend the knees. Hover them over the ground.

♦ Ski Hops

Work it sisters!!! :)

(Click here if you can’t view video!)

Linking up with Women Living Well

It’s time for another installment of Rock it. Work it. Love it. Fridays!!

Rock it: Things you can wear, stuff with hair, fashion etc

Work it: Things you can cook, create, make or do!!

Love it: Articles, blogs, music etc that I love!

♥♥♥

Rock it.

The FiveFinger shoes are the new rage right now! I haven’t had a chance to try them out, but if I did, I’d choose this pair. How cute are they?! If you have a pair of these, I want to know how you like them!! Please, leave a comment with your thoughts!

Work it.

The weather is turning here in NE Ohio which means it’s time for  light, refreshing drinks! I probably wouldn’t use all the sugar that’s listed here but you can tailor that to your preference! Yum Yum!!

Love it

I love Mark Driscoll—and I love him even more now that I’ve seen and heard more of his wife, Grace! I realize not everyone likes him for whatever reason, but  I appreciate his desire for truth, his love for his wife & family and his passion for challenging our generation!

He put this as his facebook status the other day. It left me challenged and inspired and wondering how many times I’ve missed the opportunity to encourage my husband in this way?

“As I left our house Grace could see the weariness on my face. She put her hands behind my head, face against mine, prayed for me, then kissed me. Changed my whole day.” – Mark Driscoll

Ecclesiastes 4:12 at it’s finest. (Yes. I’m going to make you look it up…kind of! :) )

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Monday I am having a big birthday giveaway so be sure to come back to find out what you can get!

Make sure you are signed up to receive my blog posts in your inbox! Put your email in the spot on the right side of this page so you don’t miss anything!!

My friend Leslie got this recipe out of a Cooking Light magazine about 6 years ago.  (She also gave it the name!) We both make it a lot and always get asked for the recipe so I thought you might enjoy it too! (Someone asked me just last week for it!) It’s a healthier twist on the typical mac and cheese! Kids love it…and so will hubby!

No More Muffin-Top Mac & Cheese

Ingredients

♦ 4 cups cooked elbow macaroni (2 cups uncooked)

♦ 2 cups (8 oz) low fat shredded cheddar

♦ 1 cup 1% low-fat cottage cheese

♦ 3/4 cup low fat sour cream

♦ 1/2 cup 1% milk

♦ 2 tablespoons grated fresh onion

♦ 1 1/2 teaspoon butter, melted

♦ 1/2 teaspoon salt

♦ 1/4 teaspoon pepper

♦ 1 egg, lightly beaten

♦ Cooking spray

♦ 1/4 cup dry breadcrumbs

♦ 1 tablespoon butter, melted

♦ 1/4 teaspoon paprika

Directions

Combine first 10 ingredients. Stir well and spoon into 2 quart casserole coated with cooking spray. Combine bread crumbs and next 2 ingredients stir well. Sprinkle over casserole. Cover & bake at 350 degrees for 30 minutes. Uncover, bake 5 minutes or until set.

My little girl chowing down!

Linking up with Comfy in the Kitchen!

♦ I’m going to run a 5K!

♦ No more sweets for me!

♦ Our new budget is going to give us financial freedom!

♦ I’ve got a new attitude on our failing marriage!

We all get inspired. Sometimes we do something to prove something to ourselves. Other times it’s to prove something to others. Maybe our inspiration comes from a need yet other times it comes from a want.

But part of inspiration comes realization.

♦ It’s the moment when the training for your 5K is harder than your desire to do it.

♦ It’s the moment when the cookies are screaming your name and your new diet plan seems audacious.

♦ It’s the moment when the snazzy new purse calls to you causing you to forsake any budget plan you have in place.

♦ It’s the moment when you have to forsake an inappropriate relationship in order to save your marriage.

So what happens when you hit that crossroad? When the rubber meets the road? What should you do?

1.) Remember why you were inspired in the first place.

Go back to the initial point of motivation and take in the emotions that filled you at that time. If it was someone who motivated you, have a conversation with them and be re-energized!

2.) Think through what will happen if you don’t do this.

Will you gain more weight? Will your marriage be moving towards divorce? Will you have enough money to pay for your bills? Let reality set in.

3.) Envision yourself completing your inspiration!

Yes. Let yourself go there. What will be your perfect finish? Think about your accomplishment and what you will feel at that time!

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I want to encourage you to keep going! Dig down deep and push yourself to something beyond what your flesh is screaming out.

There’s no doubt that you will encounter this crossroads in your life. The big question is, what are you going to do at this crossroads? Are you going to push onto your goal or are you going to allow the roadblocks of life to stop you.

Have you had a moment where realization met inspiration? I’d love to hear what you did at your crossroads?!

I didn’t have a chance to record the new abs video I teased you about on Facebook, so instead you get this! I went on a run this weekend and brought my camera. You can do this exercise during a run (if you are wanting to add some strength training) or even at the gym! (This is where I do it, holding weights) If you do it at a gym, use a bench or even a big exercise ball! (You won’t get as much strength or power using the ball as your body will be compensating for balance)

This is one move that will immediately start to tone up my legs, especially when I add the “ADVANCED” option to it!

(Instruction below the picture)

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Find a spot where you can raise one leg. Take one leg and stick the toe firmly onto that raised area. Take your other leg (standing leg) and move it out away from the middle of the body. Be sure to keep the legs hip distance apart. Hands stay on the hips unless you are holding weights.

Bend the standing leg into a lunge. The leg propped up should also bend. Press through the heel of the standing leg as you stand up. Hands can stay on the hips or you can raise them (as seen in picture) to make it harder. Do all reps on one leg, then switch legs. The deeper the lunge, the harder the exercise.

REPS: 2 sets of 10-12 lunges, each leg

ADVANCED: If you are holding weights, drop them to the floor. Jump off the floor with the standing leg. It doesn’t need to be a huge jump! Come down with CONTROL. DO NOT allow the elevated leg to move from the bench. Nail it down! Use the arms to help you leap up in the air!

I like to add the advanced at the tail end of a normal set. Do 4-6 hops each leg and feel the burn!!

Linking up with Women Living Well

It’s time for another installment of Rock it. Work it. Love it. Fridays!!

Rock it: Things you can wear, stuff with hair, fashion etc

Work it: Things you can cook, create, make or do!!

Love it: Articles, blogs, music etc that I love!

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Rock it.

I am a sucker for cute workout clothes which is probably why I hit Lululemon’s website weekly! Unfortunately, the prices are a BIT too high for me, but I can dream can’t I? Here are some things I found this week that I love! (Click on picture to take you to website)

I dig these colors, the style and the longer back of this skirt!

My best friend (and running partner) is tall and has problems with tanks being long enough when she exercises. Here is a great EXTRA LONG tank for those of you who might need it (or don’t want to risk showing any belly!)

Work it.

Easter is around the corner and this cute floral arrangement  has been making it’s way around Pinterest! Isn’t it adorable? I think I may not wait until Easter to do it!!

Love it.

MOPS! A few weeks ago I had a chance to speak to our local MOPS group about healthy living. Even though I don’t attend the MOPS meetings, I am currently a MOP–(Mother of Preschoolers!) so I am 110% in the same stage of life that these ladies are! A few of you asked me to share what I talked about so here’s a very high level outline of what I talked about!

Woo hoo! It’s another “Shed & Share” story!! Meet Tonya!

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The Basics:

- Age: 37

- Profession: Homemaker/SAHM

- How long have you been on this weight loss journey? Approx. 2.5 years (pregnant time included)

- Weight Loss/Inches Lost: (Post Baby) 40 lbs./ 4.5 inches (waist)

- Blog/Facebook Page (if you have one): www.amrsamom.blogspot.com

{Your Story}

Here’s some background:

I had never really had a weight problem. I’ve been a size 6 most of my adult life.  When I met my husband in May 2004 I was the smallest I had ever been (sz 4).  My husband & I married 6 months later in November & I gained 40 lbs. in our first 2 years of marriage.  I moved into a size 8 & carried it fairly well, but when the 8 started tightening I knew it was time to do something.  Just when my size 8 started loosening I got pregnant w/ our first baby & gained 70+ lbs. during the pregnancy.  After having him in January 2008 the weight literally fell off.  I was smaller than before I got pregnant, but still not wedding day size.  Eight months later I was pregnant with our 2nd child & gaining that 70+ lbs. once again.  After his birth, the weight started coming off… & then it started piling on.  For the first time in my life, I was on the heavy side.  Because I wanted another child I didn’t pursue weight loss, but in December 2009 I asked Jesus what He wanted from me for His birthday & felt that His answer was my physical body.  I set a goal date to lose weight & be in better shape.

My 2nd son would celebrate his 1st birthday on May 5, 2010 so I set that as my goal date.

At least I thought I was setting it for that reason.

Tonya, before and after

Here’s my low point:

At this point it’s important to remember that the Lord had prompted me to take care of my physical body, to get healthy.  I did not do it.  Lazy.  Disobedient.  On May 1, 2010 my best girl friend, my mama, suffered a massive stroke.  She was in 2 different hospitals over a 2 month period & we were told 5 different times that she would not live.  Care for her is ongoing, but praise God she has come a crazy long way!!  Her extremely intense care involved several months following the day of the stroke.  Her extremely intense caregivers were my daddy & me.

Our schedules were completely out of whack, our eating was certainly not controlled, & the lack of sleep all amounted to unhealthy living.  I’m so ashamed that I didn’t listen to the Lord so I would have the needed energy & physical strength to REALLY handle those days.  However, HE IS FAITHFUL & MERCIFUL & GRACIOUS & HE CARRIED ME!!!!    My goal was to be between 128-130 & maybe in sz 6 again by Valentine’s Day.  February 11, 2012 was weigh-in day for the week.  I was at 130 – PRAISE GOD!!  (And I’m a size 4 again – WHAT??!!)

How did you get started?

When I was able to return to a fairly normal schedule at home I started running (slow jogging for a super-short distance) 3-4 days a week.  I have never run & never wanted to run.  I enjoy exercise & I enjoy walking, but not running.  BUT this was a prompt from the Holy Spirit & I chose not to ignore it this time (He has taught me SO MUCH during my times of running).

I remember laughing when I heard Lysa Terkeurst (“Becoming More Than a Good Bible Study Girl DVD) talk about running from one mailbox to the next her first time out, then running to the 2^nd mailbox the next time & so on.  I loved the spiritual application she made & was impressed with her, but I did NOT have an interest in running at all.  I knew I wouldn’t be trying that…until I did.  I went out one day & ran from one mailbox to the next.  If I heard a car coming down the road I’d stop running until they passed because I knew I looked ridiculous.  I still look ridiculous, but I also look healthier so I don’t care anymore – FREEDOM!!

Three months later I think I was at about 1.5 miles (don’t laugh) & became pregnant with my 3rd child.  I tried to exercise, but just couldn’t do it so I steady picked up those 70+ lbs. again.  Six weeks following baby’s birth in June 2011 I started exercising, running (only 1 day a week), & counting my calories.

Tonya and her family, before

What is your workout routine and eating plan?

I know what my daily caloric intake should be so I watch that in a way that works for me.  I exercise for 30 minutes a day/6 days a week.

{Help us!}

What are your top 3 favorite resources that helped you along the way?

- Lindsay Brin (www.momsintofitness.com)

- Family

- Prayer

What one piece of advice would you give to someone who is sitting on the sidelines and waiting?

JUST DO SOMETHING.  Do it now.  Waiting doesn’t burn calories. MOVE.  MOVE.  MOVE.

What one piece of advice would you give to someone who is in the process but is feeling discouraged?

Keep on keepin’ on.  You are not alone. We go through seasons & some days are harder than others.  Don’t focus on the numbers on the scale or the size of your jeans.  HOW DO YOU FEEL?  If you’re eating better & moving more YOU FEEL BETTER.  Don’t pursue an image of what you think you should look like – pursue health & fitness!  Fit doesn’t look or feel frail!!

If you are a parent, how have you balanced everything?

It is not easy to keep 3 small children occupied at the same time for 30 minutes a day, but it can be done.  Sometimes I have to stop for their potty breaks or more juice or discipline issues, but I pause my DVD, take care of my children, then start up my workout again.  Some people would think I’m selfish for prioritizing daily exercise while my kids wait (I count it as a lesson for them in patience).  FOR ME, it would be selfish not to do it. Exercise makes me feel better & it keeps me strong for the task of handling 3 small children.  I have a large, heavy 2-year old whose love language is physical touch.  The boy loves to be held & if I didn’t exercise I could not hold him for any length of time.  My other son needs my time like he needs food & water.  He loves to play outdoor sports.  Exercise gives me the energy I need to be fully engaged when I play with him.  My baby girl doesn’t sleep well & nurses frequently through the night.  I am quite sleep-deprived so exercise gives me the boost I need to start my day. MOMMY EXERCISES EVERY DAY.  It’s part of their routine.  No biggie.

Tonya and her family, after!

Anything else you would like to share?

FIND A SUPPORT SYSTEM.  It might just be one person, but find someone who is really interested in your pursuit & keep them posted on your progress. I’m blessed to have a few cheerleaders! You need at least one of these people in your life to keep you accountable & encouraged!  If you don’t have anyone, let me know – I’LL BE YOUR CHEERLEADER!!

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What a story, Tonya! Thank you so much for opening up and sharing your heart and the specifics of how you shed your weight!

If you have a Shed story that you would like to share, please be sure to email me: clare@peak313.com. I’d love to have you!

Here is another burst you can add into your at home workout routine or at the gym. Your heart rate will get up on this and you will also feel the burn in the legs!

The Basic Moves in this Video:

♦ Squat with a Circle Knee

Start with legs wider than hip width apart, with toes pointing out a little. Squat deep and as you stand, circle the knee around. Make a full circle with the knee and get it up nice and high. Squat down and repeat on the other side. Hands can stay on the hips or hold them in front of the face to make it harder. (16 reps)

♦ Punches

Punch forward right/left and up/down. Rock from the hips to engage the core. Keep the lower body strong and stable with a wide stance. *Do NOT stand up. Keep the legs in a squat (16 reps)

♦ In/Outs

Keep your legs in a squat position and move the legs quickly in and out without standing up. Hands can stay on the hips or can be held in front of your face. (16 reps)

Repeat as many times through as you’d like!

(Click here if you can’t see video)

Linking up with Women Living Well

It’s time for this week’s “Rock it. Work it. Love it. Friday”!

Rock it: Things you can wear, stuff with hair, fashion etc

Work it: Things you can cook, create, make or do!!

Love it: Articles, blogs, music etc that I love!

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Rock it.

I love playing with hairstyles. I recently cut off about 3 inches from my mane, but will probably be growing it back so I can do cool hairstyles like this! Maybe I should try it with the current length?

Source: myyellowsandbox.blogspot.com via Clare on Pinterest

Work it.

I love dresses, especially in the summertime. They are an easy way to look super cute quickly and many times, they are SUPER comfy! Imagine my excitement when I found this post to make these maxidresses. When’s my next girls night out so we can make these bad boys!??

Love it.

Included in my passion of encouraging women from the inside out, is the passion to help women in their marriages. A part of the marriage equation is your sex life. Sheila Wray Gregoire approaches this topic in a refreshing, honest and biblical manner! I have really been enjoying her last month of blog posts regarding this topic! (Her most popular: 16 Ways to Flirt with Your Husband) I encourage you to check out her blog and consider purchasing her book, “The Good Girls Guide to Great Sex” which goes on sale March 6th. Click here to order it! (Be sure to enter a contest to win a $1000 or $500 travel voucher from Zondervan! )

A question I get a lot from people is, “What diet plan do you recommend for me to follow to lose weight?”  It’s such a hard question because there’s simply no right answer for it. (Diet in the context of this post is defined as the sum of food consumed by a person)

There are so many diet plans and theories out there that it’s overwhelming! Each claim their own benefits and have personal success stories. You’ll find some with similar “rules” and others that take everything you’ve learned about eating and thrown it out the window. So what’s a person to do?

It reminds me of when my son was a newborn. As a new mom I was completely overwhelmed with the amount of information out there in regards to sleep training.

Do I let my son cry it out? Do I rock him to sleep? Should we co-sleep? Should he have a pacifier?

(Photo Source)

Every time I would read about a method, I would read about another that would also resonate with me. At the end of the day, I had a ton of information, a cluttered brain and a baby who was still waking in the middle of the night. It was so frustrating and what it left me to do was nothing. I played around with one method, then 4 days later would try another. I accomplished nothing and left my poor son confused.

I think we do the same thing sometimes with our eating habits. We read up on something we’ve heard from a friend, Dr. Oz, or the latest Fitness magazine. We clear out our cabinets, make room in our budget and go a new route….until we get hung up for one reason or another. We stop and re-start with another method. It’s frustrating, isn’t it?

Keep these things in mind while choosing a diet plan for your family:

♦ Family Dynamic. Each family has their own set of challenges and resources available to them. Some families have members with food allergies. Some have LARGE families. Some have very limited resources available to them. Do not try and do what your friends or other family members are doing. Their situation will be different and you are held accountable for YOUR family.

♦ Budget. The honest (& unfortunate) truth is that eating healthier is more expensive. Now for many families (mine included) this extra expense is worth it because of the positive advantages it provides now and will provide in the future, however there will be a point where you have to weigh that out. It doesn’t make sense to live totally organic but not make a car payment.

♦ Effectiveness. How’s it working for you? It’s a great Dr. Phil quote, but it’s something I tell folks a lot. At the end of the day, is what you are using giving you the results you need and want? If what you are doing causes resentment and distaste (no pun intended) in your mouth, then maybe it’s time to move towards something that works.

♦ Pray. Yes. That’s right.I remember someone telling me this AFTER I spent hours researching on sleep methods. Why I thought about that AFTER the fact blows my mind. I needed to seek wisdom from the Lord. It’s no different in our health either.

I believe that it does take a lot of hard work and fortitude to push through things that are hard and unnatural in life. Changing your diet is one of these things, so when you finally get on a plan you have researched, give it some time. Get educated. Be prepared and give it your all.

I’ve done this exercise for years in my classes. It’s a great toner for the standing leg, core and hips! It will also work your balance which is very important.

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How To:

1.) Stand at about 7 o’clock with a big aerobics ball on the floor beside you. (Feel free to put weights around the ball to anchor it)

2.) Start by circling the leg in a big circle around the ball. Lead with the heel and don’t hit the ball. When you get back to starting position, repeat the circle.

3.) Keep the hips steady and don’t wobble around!

4.) Do all reps on one side, then REVERSE the circle. You’ll find one side will be harder than the other!

5.) Once you’ve circled both ways, walk to the other side of the ball and repeat!!

6.) Do 8 circles one way, then 8 in reverse. Walk to the other side and repeat. Do 2 sets.

Finishing the circle.

View from behind

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Make it harder 2 ways:

- Hold a light set of weights and extend arms (shown below)

- Hold hands out to the side OR hold hands above head (without weights)

I’m adding a new part to my blog every Friday. It’s called “Rock it. Work it. Love it. Fridays”!

Many bloggers are compiling a list of favorite links or items each week now so I thought I’d join the crowd! This is a way for me to expand into other things than fitness that I love.

Here’s a little explanation of each name:

Rock it: Things you can wear, stuff with hair, fashion etc

Work it: Things you can cook, create, make or do!!

Love it: Articles, blogs, music etc that I love!

Let’s get started!!!

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Rock it!

Blue and gold, baby! I love this color combination and the sparkle with the jeans! And who can deny a killer pair of heels?!

Tuesday night I had the wonderful opportunity of meeting with ex-Victoria Secret model, Kylie Bisutti! She has been in the press a lot lately regarding her decision to quit working for Victoria Secret because she wanted to honor God and her husband with her body. (Read more about her testimony here) Kylie had been in New York earlier that day (on Fox & Friends) and Monday (on Glen Beck tv) so she has really made her rounds. (Wouldn’t you want to end your day with 3 stay-at-home moms after being with all those star programs? LOL!)

Kylie and I!

How did I line this gig up!?

This is a good question! All I have to say is God! I have a friend (Diana—mom of 5 and running, or should I say, AWESOME running friend) of mine who facebooked me 2 weeks ago. She asked if I had ever heard of  ”this Kylie, ex-Victoria Secret girl” because a mutual friend of hers works with Kylie’s husband. Kylie and her husband were going to be about an hour away from where we live and Diana asked if we could meet her. Diana kindly asked if I had interest in joining her and also asked if our other friend, Courtney (Women Living Well) would like to come too? Well, of COURSE we both jumped at the opportunity! A few emails went around and voila…our date was made!

Post meeting. Dinner at 9pm at Stir Crazy. We were starving!!

What did you talk about?

The purpose of the meeting was just to get to know her and hear her story! It’s one thing to listen to her on tv, but it’s another to sit down face to face and ask her the questions that you are curious about!

Our conversation flowed with many topics:

♦  How she came to know the Lord (a friend brought her to church at the age of 16)

♦ How God has worked in her life to bring her to this decision (her hubby had been praying about this for a while & she began to feel convicted while reading her Bible more)

♦ What opportunities she has coming up & has shot down (can’t mention here:))

♦ What she likes to do in her free time! (watch movies–favorite is “Courageous” & hang out with friends)

♦ Favorite Christian music group? (Newsboys)

♦ What her passion is (reaching young girls and women and telling them that beauty is from within)

…..and lots more!

How can we help?

Some of you asked to ask her how you could help her. She said that just praying for her, that God would be on the forefront of her mind in every interview she does!

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I have some additional thoughts on our meeting but I am going to save those for a later post. I just wanted to get these pictures and basic info out to you. She comes to town often so Lord willing, there may be more hang-outs in the future!

We also got to meet her husband and you can tell that their love for one another is very strong. He was very warm and friendly, too!

Isn’t it wonderful to hear of a young woman (21 yrs old) taking a stand for the Lord while forsaking so many things the WORLD has to offer? She was so refreshing to meet and our prayers are with her and her husband!

What a good reminder for all of us that God will meet you where you are and place you in spots to shine HIS light! Thank you, Kylie, for being faithful to the call of the Kingdom!

Yes. You read that right. Each of these moves will mimic a criss-cross. You can also say”criss cross applesauce” on some of them. Sorry. I have small children in the house. These are the things my mind thinks of right now. :)

Make sure you view the video of each move first. Then, print off the pdf for you to take with you!

I recommend doing these when you are short on time or you need to add some variety to your current strength routine.

(For the record, my 2 year old daughter does the criss cross squat every time I tell her “criss-cross applesauce”. Oh the perils of being an aerobics instructor’s daughter! LOL!)

Criss-Cross Applesauce Workout

1.) Alternating Punches: Stand with legs hip width apart. Grab a set of dumbells and punch them in front of you. Be sure to alternate which hand is on top. When the arms come out beside you, be sure to squeeze.

2.) Behind the Back Cross: Take the arms and cross them behind you. When you release the cross, be sure to squeeze as the arms are out beside. Alternate which hand is on top each cross.

3.) Criss Cross Squat: Start with both legs further than hip width apart. Jump and bring one leg crossed in front of the other. Jump out to the starting position, then jump back in with the OTHER foot in front. Each time your legs come out, be sure to squat down deep. You can make this a more cardiorific (my new word) move by adding the upper body with the squats!

4.) Ab Scissors: Lay on the floor with forearms supporting you. Take the legs out in front of you and make tiny crosses, alternating which foot is on top, then extend the feet wide. It’s a “Switch, Switch, Switch, Extend”. Keep the chest lifted and breathe as you do these.

5.) Heel Crosses: Lay on the floor with your forehead to the ground. Extend both legs behind you and turn the heels towards each other in a “V” position. Quickly switch them as you alternate which foot is on top.

6.) Cross Cross Glute Stretch: Sit. Cross the legs. Take one foot and place it on top of the bottom knee. Hold the stretch. Switch legs. To make the stretch deeper, lean forward with your forearms on the ground.

Click on image below to print!

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(Click here if you can’t see the video)

(Linking up with Women Living Well)

Our church hosted a Valentine’s Day dinner this weekend that my husband and I attended. We sat with our friends Keith and Courtney (from Women Living Well) and 2 other wonderful couples. We also had the privilege of listening to speaker and author, Dr. David Clarke. The topic of the night was “Firing up the Passion” and he had a very captive audience! He’s direct and uses humor through his talk to keep you on your toes!

Dr. Clarke discussed something very basic, yet critical to firing up the passion in our marriages—the kiss!! He went through a number of ways to NOT kiss and then gave us guidelines on how to kiss. He reminded us that ultimately, a couple who are BOTH seeking the Lord and praying together will experience the most intense passion as it will be derived from God–the ultimate source of intimacy and passion!

We were blessed to hear him again during church the next morning. You can never have too much solid advice on marriage! Here are a few pictures I took during the evening.

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Here we are with Dr. Clarke! Check out all the books he’s written!

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The 4 of us co-lead a bible study 6 years ago. What a precious friendship!

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This wasn’t the first time Courtney and I had heard Dr. Clarke speak. Our church brought him in last year to talk with a small group of us who dealt with counseling couples and also spoke on how to build a marriage ministry at your church.

It should come as no surprise to you that we attacked, I mean, gently asked Dr. Clarke if we could do some video interviews with him to put up on our blogs. :) He graciously agreed and we will post them in the future!!

What a wonderful way to celebrate the holiday of LOVE! What did you do for Valentine’s Day!?

Cardio bursts in a workout are very important to challenging the heart and really making the muscles work harder. I add these into my personal workout a lot and this is a combo that I made up that I use all the time. Seriously.

You don’t have to do it to music, nor this song, but I find that exercising to music with a strong beat really helps keep you working hard.

Keep the arms wider than shoulder-width apart and the gaze to the floor. BREATHE!

The basic moves on this cardio burst are:

♦ Plank Jacks

Try and keep the upper body as still as possible while jacking out the legs.

♦ Mountain Climbers

Right knee and left knee move up and back to the chest. Again, try and mobilize the torso.

♦ Step up/Step Back

Drive the right leg up to the right hand as far as you can, then step back and repeat on the other leg. To make it a little harder, drop the opposite hip to the floor as the other leg moves to the hand.

♦ Elbow Plank

Go to elbows and hold a strong plank!

I like to move down the pyramid on counting with these. Doing 16 counts for each exercise, then cutting it down to 8 counts. You can rest anytime you need and repeat as much as you like. The point is to get your heart rate HIGH, as if you are reaching the top of the mountain!

(Click here if you can’t see video)

Linking up with Women Living Well

Many of you know that I am one of the Senior Co-Editors for Candace Cameron Bure’s online magazine, RooMag. It has been such a blessing to serve other women by offering such a great “watering hole” of information! Candace is as authentic as you think she would be and I’m very lucky to have developed a wonderful relationship with her!

We have been working on a special project that will make the readers so happy!! We have SO MANY wonderful contributors in our group and they have graciously offered up some rocking prizes for you to win all this week!!

Check out HOW you can win and WHAT you can win, by coming over to RooMag!!

I attended my first Crossfit class on Saturday. My friend Beth has been going and I have been dying to try it out! They have a free Saturday class, so I laced up my shoes, grabbed the advil and walked into “the box” with excitement!

If you aren’t sure what Crossfit is, here’s a commercial that ran on a football game a few weeks ago!

Needless to say, I got a workout. We did a warm-up which involved some jumping rope, burpees, sits-ups and stretches. Then we got into teams and worked out way through a circuit. Each circuit was 2 minutes with a 1 minute rest in between. We did the circuit twice.

(Crossfits calls the workout a “WOD” which means “workout of the day”.)

Here were our circuits for Saturday:

- Push-Ups (their push-up is a tricep push-up)

- Pull-ups (Yes—I did these assisted with a large exercise band!)

- Box Jumps (I think I almost puked no less than 4 times)

- Squats with a 25 pound weight

You do as many as you can, then tag your partner and they continue while you take a breather. You count how many reps you do as a team. At the end of the 2 circuits, your whole team gives their number and you can see which team did the best.

The verdict is still out with me and Crossfit. There are a few areas that fly in the face of everything I’ve learned about fitness thus far. I’m hoping to learn some more about it before I make any final conclusions!

I will DEFINITELY try it out again. I know people who love it and really love the comradarie that comes with it. These people are TOUGH and have my respect, no doubt!!

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Here are some pictures afterwards. Wish I would have gotten more during the workout but honestly, I wouldn’t have been able to hold the camera since I was gasping for air! LOL!

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This is me doing my first wall climb. (Start in a plank position on the floor.Lift one foot to the wall, then the other and then walk the hands back to the wall until you are parallel with it) I think all that corework I do in Pilates helped a TON with this!

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Do you remember my friends Jinka and Beth from the Warrior Dash? (Jinka was also one of my Shed & Share stories!) Here we are back at it again. We can’t help ourselves. We are gluttons for punishment!

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This is “DMac”. He’s the owner of the gym and the crazy guy who put us through this workout. He looks too nice for this, doesn’t he? I told him he had to attend one of my pilates classes since I was at one of his classes. I’ll show him a real workout!

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So I want to know. Do I have any Crossfitters out there?! Please share your experience with it!

New Move Monday is BACK!! Here is a 1 minute video of me demonstrating a move to tighten and slim down the hips and obliques. You can do this easily anywhere you have a chair—even if it’s not during a regularly scheduled workout!

Be sure to keep tall and extend the moving leg straight beside you. (as opposed to an angle) Really press up through the standing leg as you come to a standing position!

(And YES–my shirt says, “Eat, Sleep, Workout” LOL!)

Do 2 sets (each side) of 10-12 reps.

(Click here if you can’t see the video)

(Linking up with Women Living Well!)

Pinterest. Ahhh. Isn’t it beautiful? It has given women (and men!) everywhere a refresh on life! I’ve really enjoyed setting up my boards and finding cute, practical things for my life. I think Pinterest is “eye candy” in it’s best form.

I look for many things to put up on facebook or twitter from Pinterest. I love the motivational quotes and beautiful pictures that display them. However, I’m seeing a trend. In an attempt to be motivating, I’m finding a lot of pictures popping up with “hot”, toned women in minimal clothing.

I see two sides to this but I want to know what you think?

Things that go through my mind:

♦ Do they provide motivation for you?

♦ What is it about them that provide such motivation?

♦ Do they affect your self-esteem?

♦ How much skin is too much skin?

♦ What example does this set for younger generations?

♦ Should we be judging anyone who is dressed like this?

♦ What factor does the opposite sex play into it?

♦ How do those who struggle/have struggled with eating disorders feel when seeing them?

This is a real issue, be it on Pinterest, exercise DVDs or at the gym. I have my own thoughts on these but for now, I want to leave the discussion amongst you all.

Please “weigh” in! What do you think of them? Answer some of my questions I have listed above and let me know what you think!

One of the most important things writers–blog or book–need to know is who their audience is. I have to be honest. I’ve been at this blog for a year…..

I STILL struggle with finding who I’m writing to.

♦ Am I writing to Christians or non-Christians?

♦ Am I writing to the fitness lover or the fitness hater?

♦ Am I writing for someone who needs a kick in the tail or someone who needs a big hug?

I also am struggling with finding my voice.

♦ Do I write only about fitness?

♦ Do my readers want to hear from me through the day or not?

♦ Do I really show my full personality on the blog? (I admit, it hasn’t because I’m a little CRAZY!)

The reality is, my life is not all about exercising and eating right. In fact, that’s a small part of it. My days are spent training up and loving our children, being a helpmeet to my husband, cleaning the house, finding good deals, talking with friends and walking with the Lord.

All this to say, God is still working on me and giving me a vision for what I want for the blog. I have some ideas of how I want to move over the next month, but I’d like to hear from you!

I want to use this space, my gifts and my time to benefit those who are listening. I want to “feed the people at my table” in the BEST way, so that’s why I’m coming to you!

Would you mind helping me out? Could you complete this 5 question survey?! Thank you!

We have hit the end of our January challenge, the 31.3 Jump! I’d like to thank all of you have participated–publically or privately. I’ve had many emails stating that the challenge was exactly what some of you needed.

1.) It’s our last check-in! Finish strong!

2.) Final Words. Check out my last “rah rah” video!

(Click here if you can’t see the video)

- Evaluate: Were the goals you created reasonable?  Did the methods you use get you the results you want?

- Revive: It’s only been 31 days, but that may be enough time for you to get bored with what you have in place. Change up your playlist, introduce new exercises, try a new class and read a new book to challenge your faith!

- Rewards: It might be time to implement a reward system. This is a great way for you to have long-term success. One of my favorites I read online was to pay yourself $1 every time you workout. At the end of the month, treat yourself to something with that money!

- Motivation: Here are the Shed & Share stories!

I love the idea of doing another challenge and I have one brewing in my mind for the spring or summer and it involves TEAMS and PRIZES!! Woot! Be thinking of a few people who you might enjoy having on a team and I’ll share more when it’s ready!!

Thanks again! Press on!!!

I made this earlier in the week and we all really enjoyed it! I don’t buy tortellini a lot since it can have lots of crazy ingredients in it, but every once in a while, it’s a nice treat.

Veggie Tortellini Soup

(Taste of Home)

Ingredients

♦ 5 cups chicken broth

♦ 1 package (16 ounces) frozen California-blend vegetables

♦ 1 package (8 ounces) dried cheese tortellini

♦ 1 can (14 1/2 ounces) Italian diced tomatoes, undrained

Directions

In a Dutch oven, bring broth to a boil. Stir in vegetables and tortellini. Return to a boil. Reduce heat; simmer, uncovered, for 10-12 minutes or until vegetables are tender, stirring occasionally. Stir in tomatoes. Cover and cook for 5-6 minutes or until heated through. Yield: 6 servings.

Linking up with:

You know what I mean.

→ It’s when you minimize a co-workers accomplishments because you are really just jealous of them.

→ It’s when you roll your eyes at how someone tends to their house perfectly when really you are disappointed in how you tend yours.

→ It’s when you yell at your kids for being bad when you are really just frustrated with your husband.

→ It’s when you are frustrated with your husband for acting selfish when really you are the one who was selfish.

→ It’s when you get jealous at a friend for running the 5K when you are really just disappointed with your own self-discipline.

→ It’s when you question the true happiness of a friend’s marriage when you really are questioning if you married the right one.

→ It’s when you minimize a friend’s weight loss achievements because you just can’t put down the ice cream.

→ It’s when you can’t rejoice in another sister’s blessing because you really are wondering why God isn’t blessing you.

We have a way of deferring or transferring problems onto the wrong areas. We often take our frustrations with ourselves out on other people when the frustration we have is really with ourselves!

We need to be on guard for this. It’s so easy to slip into doing this. I know because I am guilty!

Here’s how I help keep this in check in my life.

♥ Pray for wisdom. I’m always asking God for wisdom in my life. There are days when the focus is parenting or marriage related, but in general, I need to be open for God’s wisdom to shine down so I can see what is going on.

♥ Own it. Once you see your behavior, take ownership. Don’t justify it. Don’t blame it on someone else. Own up. Get down and dirty and find the root problem.

♥ Keep accountable. I find that having someone in my life that I have to fess up to really helps. It also helps in knowing that I have someone that could come to me, while speaking the truth in love, and point out any errors in my life.

♥ Count your blessings. When I’m thankful for the things God has blessed me in my life, I’m less likely to be jealous of what someone else has.

♥ Live your life. Keep your gaze straight forward on what God has told you to tend to, to improve, to love. At the end of the day, YOU are accountable for your own life, not the lives of others!

I couldn’t think of a better way to end our {31.3 Jump} than with a real life story. If you are new to “Shed & Share Wednesdays” be sure to check out our other stories! Meet Zinnada H!

What are your top 3 favorite resources that helped you along the way?

1. Leslie Sansone’s “Walk At Home” exercise DVD series
2. Beth Moore’s “Breaking Free” bible study
3. “Fit For My King” Dieting Devotional by Sheri Rose Shepherd

What one piece of advice would you give to someone who is sitting on the sidelines and waiting?

Trust the Lord that you can lose the weight. His grace is so sufficient!! He can give you the strength through His Spirit to say no to those habits and can help you to develop new ones. You’ve got to trust in His power and His word. He will offer a way of escape.

What one piece of advice would you give to someone who is in the process but is feeling discouraged?

Continue to trust the Lord for the desire to loose the weight. Remember, “If any man lacks wisdom, let him ask the Lord…” Seek His face as to what else you may need to do to loose the weight. I remember when I stopped seeing the scale go down and I started to feel discouraged and wanted to give up. By God’s grace, He helped me to “take my thoughts captive”. I had to fight the temptation to give in to the lie that “It’s not working.” “Just give up!” When you think about it, it’s truly the enemy trying to discourage us and keep us on that path of unhealthy eating. So, continue to fight the flesh, trust the Lord, and keep pressing constantly “casting your cares on Him” to get you to the desired weight you’d like to be.
Also seek the Lord as to why you’ve gained the weight. Have you been eating turning to food instead of Him? Are you lazy and need to learn how to come out of it? Why do you really want to loose the weight? Is it to look good for others? Search your heart on the matter.

Think of a plan. If you can’t keep certain foods out of the house due to others liking them, ask them to not eat the food in front of you or to hold you accountable of not eating them (and listen to them when they see you eating them!) I had to do that. Also think of healthy foods that you do like to eat. Just because carrot chips are healthy for you. If you think they’re nasty, don’t try to eat them. Only eat the good foods that you like. But, also began to try different foods as you continue to grow in your new eating habits.

Lastly, remember to “die daily” to your old self. Your old eating habits were build in you and now you’ve got to learn to walk in your new way of eating. By God’s grace, He helped me to see that since I’ve repented and have given my eating to him, I had to be reminded of that daily. I still fall short, but when I do, I continue to seek and ask Him to keep me from those foods that turn me away from finding comfort in Him. I also had to realize that I couldn’t eat certain foods anymore due to my addiction to them. By God’s grace, I haven’t had certain candy bars in a year and I don’t drink any sodas. When I eat  ice cream, I choose a flavor that I don’t really care for (vanilla) and I get a child’s size cup.

Once you lose the weight, give God the glory! It was Him who helped you so let others know it. Once you tell it, be diligent to keep it off. That’s been my biggest thing. I didn’t want to profess and tell others that it was the Lord who helped me to loose it only for others to see me gain it back! So, as a witness of what God can do, I strive daily to maintain my weight.

If you are a parent, how have you balanced everything?

Being a mother to 5 kids aging from 8 to 2 years old, I arise early in the morning to exercise. I also run around outside with my kids instead of sitting and watching them play and we love it!

Anything else you would like to share?

It’s a blessing to have a supportive husband. My sweetheart never took his eyes off of my body. He loved and desired it always!! His encouragement helped me to desire to give him a better and healthier me. Now, I’m even more happier to have the energy to serve him in many ways. Plus, it’s great to have the energy to serve the rest of my family. To God be the glory for what He has done!!

♥♥♥

Thank you for sharing your story, Zinnada. What encouragement for all of us!

Do you have a Shed Story that you want to share? We want to hear it! Please contact me below or clare@peak313.com to be a part of the series! Stay tuned because I have many more women with more inspiring stories to come!

I understand. I’m in the same boat. There are days when I try everything under the sun to get my exercise done. I have to really get creative sometimes but I’ve found that the creativity and effort pays off!

These are all methods I’ve used before to get that workout done. Come find out what they are at Roo Mag!

Well ladies. You’ve done it! We are in the final week of the {31.3 Jump}!

1.) Time to check-in! How did you do last week?

2.) I’ve got your printable this week and another video! This is my most requested exercise in my classes and even though the pain is great, the excitement for it is greater!

(If you can’t see video, click here)

{31.3 Jump} Week 4 Printable

or

3.) We have a WINNER from our mid-week Rah Rah Rah!! I used random.org to choose a number and the lucky winner is:

JOYCE

(comment left Jan 18th 8:25am) Please contact me with your address!!

4.) Next week we will still have the online check-in and I’ll have some parting words for you, so come back!

Oh yes. You heard me right. I mentioned this on my facebook wall last week and you guys flocked to it fast! I found a recipe online but have modified it a little bit.

Choose this to satisfy a sweet craving. Have it instead of ice cream at night or use it as a mid-afternoon snack!

I tried it a few ways. Honestly, it takes a lot to mess up a smoothie so you can play around with it. My kids LOVE this!

Nutella Vanilla Smoothie

Ingredients

♦ 1/3 cup Nutella

♦ 1 cup Vanilla Greek Yogurt (I also used Plain Greek Yogurt!)

♦ 1/4-1/3 Cup Unsweetened Vanilla Almond Milk

♦ Ice, to taste

Directions

Add all ingredients to the blender and blend away!!! Serve with a smile and ENJOY!!

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I also found this recipe for a Green Monster Smoothie by Iowa Girl Eats. Oh.My.Word. It is delicious and surprisingly, my husband and son both LOVE it! (My son calls it a “Shrek Smoothie”) Love the spinach in it!

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Linking up with Comfy in the Kitchen

It’s our mid-week update and week 3 of the {31.3 Jump}! Please be sure to check in online with how you did last week!

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Oh, I’ve got a special surprise for you today, ladies!!! I know that for many of you, reality has set in. It’s week 3 and you’ve given up—or you are about to. Changing old habits is really hard to do. The goals you came into the challenge with are proving to be obstacles. You are finding yourself back again to where you always get–on the sidelines, defeated.

I want to come alongside you today and root you on!! I understand that this is hard!! We need one another to keep this up. So today, I asked a very inspirational person to give us some thoughts on how she keeps going.

Candace Cameron Bure is just like us (minus the acting gig!)–a busy mama, wife and friend. She wrote,“Reshaping It All” and it seriously is one of the best books about physical and spiritual fitness. I’ve got good news! You have a chance to win a copy of it!! Find out how at the end of the interview!

So let’s get to it!

♥♥♥

♦ Candace, why do you exercise?

I exercise because it makes me feel better. I’ve realized over the past year how cranky I can get when days go by without any exercise. It de-stresses me and relaxes my hormones. I’m sure there’s  a scientific explanation / chemical release of some sort for it… but I know I need to sweat it out at least a few days a week to feel balanced within my body. My goals this year are to become leaner and more toned. I’ve maintained my healthy weight for years now although there’s always up to  5 pounds I play with. For once in my life, I’d like to look sculpted and actually see the muscles in my arms, legs and stomach.

♦ What is your biggest obstacle?

Food. I love to eat and although I love eating healthy foods and keep a well balanced diet, I have a killer sweet tooth. Like most of us, 4 o’clock comes and I crave a sweet snack. And after dinner I’m at my worst.

♦ What is your biggest motivator?

Being on camera!! When I’m working on a show or have a photo shoot coming up, my self-control kicks in high gear. There’s nothing like an “event” to keep you focused. I guess that’s why when I’m not working, I can get lazy and overindulge in sweet treats. Really, it’s all about moderation. There isn’t anything I won’t or can’t eat, but it comes down to portion control. And having dessert 7 days a week isn’t moderation!

♦ What is your favorite post-workout snack?

Fruit smoothie or cottage cheese with fruit or black pepper on top.

♦ What do you tell yourself when you don’t want to hit the gym?

You know you’ll feel better!! Then, you can eat more!

♦ What do you tell yourself when you mess up either in eating or lack of exercise?

I’m not hard on myself when I mess up. It’s all about getting back on track for the next meal or next opportunity to work out. One or two days doesn’t ruin everything, so don’t fall into that false mindset. You need to retrain your mind into believing you can and will go on!

♦ Does your faith play a part in this and how so?

Absolutely! You can read more about that in my book “Reshaping It All”. If God is the center and focus of my life- that means He has priority over all aspects of it. I need to keep my body and health accountable to Him. Praying about my food intake and fitness helps me know I’m not fighting a battle on my own.

♦ What kind of encouragement could you provide to the participants of the {31.3 Jump} especially for those who have fallen off track already?

Girl- who cares if you’ve  been off track for a day or a week. Get back on the wagon- or maybe I should say treadmill! We’re all in this together. We have lots of opportunities to encourage one another and you’re never alone. Get a friend to be accountable with on your journey, even if that friend is online. If you’re silent, you’ll fall back into your old ways. Speak up, share your thoughts, share your goals and starting doing it!! With God on your side, you can all things through Christ. And that means lose that extra weight, get in shape or achieve whatever fitness goals you may have!

♥♥♥

Thank you so much, Candace!!

Now it’s your chance to win a copy of “Reshaping It All”. Leave a comment below telling me why you are sticking this out until the end of the challenge! If you are just joining this challenge, let me know what is going to keep you going when “the going gets tough”!

The giveaway will end Friday, January 20th at 10pm EST!

(And don’t forget to check out Candace’s new online magazine, Roomag! I’m a senior co-editor there and the contributors there rock!)

Woot! We are on week 3!

1.) Time to check in! How did you do on week 2? Go to our online message board and spill it! LOL!

2.) Check out this week’s printable! I have a video to go with it that will be helpful in understanding the exercises for the printable. I’ve had many people write in saying that they aren’t able to do some of my exercises due to knee problems, injuries or an extreme amount of weight that needs to be lost. This workout is for you!

Feel free to forward these exercises to friends and family who may be struggling with getting started in exercising!

(If you can’t see video, click here)

Click on link or image below for the 3 page printable!

31.3 Jump: Week 3 Printable

3.) It’s never too late to join! Hop in!

Today is my 1 year blogging anniversary!  The blog has taken up so much of my time but it has turned into a great passion of mine. There are days that I am itching to get to the computer to get my thoughts down or to share an experience that I’ve had.

I could not have done this blog without you! I am so thankful for those of you who have been with me from day one. A Christian fitblogger is not a common thing so it’s taken some time to build up an audience who has interest in mixing these 2 areas of life together!

Much like anything in life, this experience has sent me on a roller coaster. I’ve had many ups and many downs.  4 months ago I considered shutting it down. 1 month ago nothing was going to stop me from blogging. Such is life.

Never would I have put blogging on my list of things I wanted to accomplish. Working with Candace Cameron Bure on her ezine, interacting with Gary Thomas with his new book and reaching women all over the world are also things that are part of that list. When you are willing, God is able!

(source)

My family has been wonderful through this year too. My parents, in-laws and grandparents have watched my children on days when my brain was about to explode for things to do.  My husband has given me many words of wisdom, edited many blogposts and dealt with a tired wife too many times to count. My children are also a huge part of this venture. As a matter of fact, my 5 year old tells me often, “Mommy, you should put this on your blog.”

I don’t have any big giveaways since the 31.3 Jump has taken up January for me! However, in February or March, I plan on unveiling a little more to my blog and maybe then I’ll have the goods. :)

(Not sure why I started the blog? Find out here!)

Thank you for letting me serve you by encouraging you from the inside out. I look forward to many more years with you!!

The honest truth is I never crave a salad. I wish I did, but many times they leave me feeling hungry! I found this recipe in an old Pampered Chef cookbook. I love it because it’s a little heartier yet leaves you feeling light! I made this salad and was able to eat it for 3 days!! (I kept vinaigrette separate.) It is perfect for a grab and go. The salad dressing is simple and fantastic. I hope you enjoy!

Mediterranean Tuna Pasta Toss

Ingredients

Vinaigrette

♦ 1 lemon

♦ 1/4 cup red wine vinegar

♦ 2 tablespoons olive oil

♦ 1 teaspoon sugar

♦ 1/4 teaspoon dried oregano leaves

♦ 1/4 teaspoon salt

♦ 1/8 teaspoon coarsely ground black pepper

Salad

♦ 2 cups (6 ounces) uncooked medium shell pasta

♦ 1 small cucumber, scored and sliced (1 cup)

♦ 1/2 small red onion, sliced into thin wedges

♦ 1 cup grape tomatoes, halved

♦ 10 pitted kalamata olives, coarsely chopped

♦ 1 package (8 ounces) Mediterranean salad blend (5 cups)

♦ 1 can (12 ounces) solid white albacore tuna packed in water, drained and flaked

♦ 1/2 cup (2 ounces) crumbled feta cheese

Directions

For vinaigrette, juice lemon to measure 2 tablespoons. Combine lemon juice, vinegar, oil, sugar, oregano, salt and black pepper. Whisk until blended and set aside.

For salad, cook pasta according to directions. Drain and rinse under cold running water. Score and slice cucumber in half. Slice onion into thin wedges. Cut tomatoes in half. Coarsely chop olives.

Place pasta in large bowl; add vegetables, olives, salad greens and tuna. Pour vinaigrette over salad, tossing to coat; sprinkle with cheese.

♥♥♥

Linking up with:

I have had many people ask me what I recommend for post- workout snacks. So many of you are exercising and really want to fuel your body after working it so hard.

Today, I’m at The Better Mom talking about what I like to eat after I exercise. Please join me and share, what do you enjoy fueling with post-workout?

“Don’t let the impossibility of the ideal keep you from doing something constructive.”

{Gary Thomas, “Pure Pleasure“}

Remember to check-in with how you did LAST week! Do you need to adjust some of your goals? Feel free to! This is YOUR plan!

It’s mid-week of week 2 of 31.3 Jump! Here is my video update!

(Click here if you can’t see video)

Hey!! I am thrilled with the response I got last week from you guys! So glad you are on this journey with me!

1.) Have you detailed out your specific goals for 31.3 Jump? Be sure to join others on the message board with that info!

2.) It’s time for our FIRST CHECK-IN! This is where it gets down and dirty. It’s easy for everyone to say they are a part of this process but you are now entering the hardest part—accountability. Join me on the message board with this info! Let’s do this together! (I understand that some of you joined us later in the week. Feel free to opt out or just do a partial check-in!)

3.) Be sure to print off your new WEEK 2 PRINTABLE!! Click on the link or image below. (3 pages this week)

31.3 Jump (Week 2)

I want you all to know I pray for you throughout the day!  Thank you for sharing your journey with me!

This is one of my favorite crockpot recipes. I’ve passed this recipe onto many people! My whole family loves it. (The sour cream is a must in this soup!)

White Chili

Ingredients

♦ 3 15oz cans Great Northern beans, drained

♦ 8 oz. cooked and shredded chicken breasts (I use the canned chicken)

♦ 1 cup chopped onions

♦ 1 1/2 cups chopped yellow, red or green bell peppers

♦ 2 jalapeno chili peppers, stemmed, seeded and chopped (optional)

♦ 2 garlic cloves, minced

♦ 2 tsp. ground cumin

♦ 1/2 tsp. salt

♦ 1/2 tsp. dried oregano

♦ 3 1/2 cups chicken broth

♦ sour cream

♦ shredded cheddar cheese

♦ tortilla chips

Directions

Combine all ingredients except sour cream, cheddar cheese, and chips in slow cooker. Cover. Cook on low 8-10 hrs, or high 4-5 hrs. Ladle into bowls and top individual servings with sour cream, cheddar cheese, and chips

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Linking up with:

I told you I was part of this with you, so here are my goals for each of the 3 areas. Would you mind sharing yours? You can do it on the message board, below in the comments, or on facebook/twitter!!

REMEMBER: We all have different end goals!! We are all in different starting spots. My goals/allowances will and should be different than yours. Do not compare or make your guidelines in comparison to others!

♥♥♥

Goal for {31.3 Jump}

Tighten up habits (sloppy eating, skipping exercises, not drinking enough water, foregoing quiet times) that have developed over the past month. Not interested in dropping any pounds, but just firming up what’s gotten a little, *ahem* jiggly.

Eat Clean

♦ No cookies, candies, cakes, chips etc 80% of the time. (I don’t believe in total deprivation!)

♦ Drink 8 oz of water as soon as I wake up (before coffee). Water will be first choice of beverage thru the day.

♦ Stop eating after dinner to allow a full 10-12 hour fast before breakfast.

Move More

♦ Exercise Routine:

- Monday: Strength Training/Plyo Bursts (Gym)

- Tuesday: 30-40 minute Cardio/Teach Pilates Class

- Wednesday: Off  -or- DVD to help me learn new choreography

- Thursday: 30-40 minute Cardio/Teach Pilates Class

- Friday: Strength Training/Plyo Bursts

- Saturday: Optional Day/Long Run Outside

- Sunday: Off

♦ Stand at computer when checking social media/surfing the net.

Refresh Daily

♦ Daily (Mon-Fri) quiet time going through the Good Morning Girls study of Ephesians

♦ Verse memorization (and recall!) taken from “Soul Food”

So what are your specific goals? We must detail out specific action for each of these areas in order to get the success we want! Please share!

Here is a video of me explaining a little more of 31.3 Jump!

(I didn’t mention but need to make clear, that you should have some sort of a plan of how you are going to accomplish 31.3. Each of you will have different guidelines and goals. Pray about it and them commit to what you are going to do!)

(Click here if you can’t see video)

What are you waiting for? Jump on it! Get on that message board!

♥♥♥

Here are some additional websites or blogs that are participating in health awareness over the next few months.

- Must Love God

- Golden Reflections

- Once a Month Mom

If you have a blog or a favorite website that helps you in your health goals, then please feel free to share below!

Welcome to 2012! I am excited to share with you something I’ve been thinking about for months! I have had so many ideas and options floating around in my head. You name it, I’ve thought of it and it has really been difficult to pin down what exactly I wanted to provide for you all.

I decided to go along with my “313″ numbers since it’s served me well so far. January has 31 days and I kept coming back to 3 main points of focus for this challenge.

I’m calling it 31.3 Jump.

• 31 days

• 3 commitments

• Jumpstart your year

Want to know the 3 commitments? Glad you asked!

1.) Eat Clean

I’m sure you’ve heard of this before. It’s a term used often yet is defined differently from person to person! Eating clean eliminates foods that are highly processed, complex and comprised of many ingredients. Think FRESH, SIMPLE and NUTRIENT-RICH.

2.) Move More

Sounds simple, right? This will look totally different for each of you. Some of you do nothing. Some of you are hit or miss each week. Others are pretty consistent. I want you to move more these 31 days and move more, consistently.

3.) Renew Daily

There’s no doubt in my mind that our physical lives are connected with our spiritual lives. Many of you who have been struggling with weight loss, self esteem, or depression are missing an important connection—the body and spirit. Our bodies will die. In the long scheme of things, these 31 days are just a blink in light of eternity. Our spiritual lives are going on forever and we can’t forget about this. I believe you’ll find better results and more fulfillment if you keep this in line. Renewing ourselves both mentally and physically is essential to success!

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What I Want From You:

♦ Your commitment! You can keep it quiet. You can tell your hubby. You can tell me. You can tell us. Just commit!

♦ Your involvement! I’m providing a FREE online message board for you. (See header on homepage!) You can use my facebook wall or even twitter. (#313jump)

♦ Your friends! Yes you have accountability if you use any of the tools above, but it will be VERY easy to get lost in the sea of people. You will have higher success if you have a small group of 1 or 2 other friends who will do this with you. I know you’ve got someone out there! Ask them!

What You Get From Me:

♦ Weekly Support: I’ll answer questions. Offer advice. Give you fresh ideas. Provide motivation.

♦ FREE Online Accountability: I’ll provide a spot for you to come and “check-in” daily and weekly!

♦ Exercises: I’ll have a weekly printable for you that will give you some new ideas

♦ Memory Verse: I’ll create something (cute) for you to print off each week to post on the fridge or keep in your purse!

♦ My Prayers: I love my readers and I am passionate about helping you. I will be praying for you through this process!

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So who is with me?! Let’s get started! Click below to find your 2 page document for this week and be sure to get connected with our message board! (I’ll have a weekly check-in for those of you who want it!)

*31.3 Jump Week 1*

(Below is a sample of page 1! Click the link above or image below for 2 page pdf!)

(Linking up with Fitblogger)

I wish I could tell you that eating cookies, candy and chips would have no affect on our bodies.

But they do.

I wish I could tell you that not moving our bodies and challenging our muscles would have no bearing on the scale.

But it does.

I wish that I could tell you that filling our bodies with empty calories and non-nutritious (yet yummy) foods would give us endless amounts of energy.

But they don’t.

I wish I could tell you that instead of our body breaking down little by little as we age, it gets better and better.

But it doesn’t.

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You see. So many of us aren’t accepting the reality of the situation. It’s not my wish that we would have to discipline ourselves daily, activate self-control and work hard to keep our bodies and health in check. God has designed our bodies this way on purpose. Have you stopped to think why that is?

God is asking us to allow Him in, every day, in every area of life. He wants us to use HIM as our fulfiller of desires. He wants us to cry to HIM when our hearts cry for food. He wants us to ask HIM for the daily self-control needed to battle every day issues.

In this season, we are reminded of a beautiful thing.

God With Us.

We have been given a gift. A Spirit and Presence that lives inside of us.

God with Us.

He resides in these deteriorating bodies.

God with Us.

He resides in us whether overweight or not. He resides in us when we aren’t residing in Him.

God with Us.

My Christmas wish for you is this: That you would accept the beautiful challenge God has given us to steward these wonderful houses where our spirit resides. And that instead of constantly fighting and rejecting the notion that we have to work, that we embrace it fully with the energy, vigor and focus that God has given us. Ask yourself, “how can I present my life and body as a gift to the one who is with me always?”

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I will be taking a break from blogging next week. I’ll be spending time with my family and also putting the final touches on my January “New Years” tips that I have for you!

From my family to yours, Merry Christmas!

(Grace Designs Photography)

First off, I am NOT getting paid to endorse any of these products or compensated in any way. I either have found them personally to be awesome, or have heard they rock! :)

These are fast, easy to find gifts or they are unique and *new*! Oh–you like what you see? Be sure to send this page around to your friends and family with a big *hint* attached to it! :) (I linked to as many as I could to make shopping easier!)

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The Gift of Music

♦ iTunes gift card. {Who doesn’t need a refresh on their library?}

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The Gift of Motivation

You can get any of these as a real book, ebook, or audio book!! What a great option while you are sweating it out in January!

♦ “Reshaping it All” by Candace Cameron Bure and Darlene Schacht

♦ “Every Body Matters” by Gary Thomas

♦ “Made to Crave” by Lysa Terkeurst

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The Gift of Sweat

♦ NEW DVDs from Michelle Dozois.

Purchase both DVDs by the end of the month and get 10% and free shipping! {Go to site to see a clip of each dvd!} This was an early Christmas gift to me!

♦ Online Pilates classes! Pilates Anytime Gift Certificate

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The Gift of Cute

♦ Functional hairbands and ties

♦ Zip up jacket

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The Gift of Running

♦ Running socks {One of those gifts you never want to purchase for yourself, but need!}

♦ SPIbelt {I own one and LOVE it!}

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The Gift of “Ahhhh”

♦ Gift certificate for a massage or pedicure {Need I say more?}

♦ Foam Roller {Probably my most favorite purchase over the past 2 months}

What do you have on your Christmas list?

Kelli, at “More Bang for your Bucks“, is in the middle of a challenge: “I need to move it move it!”

Today, I’m over there talking about how to set personal fitness goals. I know many of you are going to be thinking about this as January is approaching. Get a headstart on it today!

I hope you’ll join me!

I’m not exactly sure what happens to me when I get in front of a camera, but I’m all of a sudden….nice?! I do NOT teach like this in front of my class—at least from what my students say! :)

This exercise will work the upper body: chest, upper back, shoulders and triceps!! It’s easy to do anywhere and you won’t break a sweat!

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(If you can’t see video, click here)

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This post is linked to Works for me Wednesday and Women Living Well Wednesdays!

So this isn’t the most low-fat appetizer, but I’m all about moderation!! This is an excellent addition to a dinner party. It has been a hit everywhere!

Festive Feta Cheese Ball

(taken from Taste of Home)

Ingredients

♦ 2 packages (8 ounces each) cream cheese, softened

♦ 1/2 cup crumbled feta cheese

♦ 2 teaspoons ranch salad dressing mix

♦ 1/4 cup shredded (NOT GRATED) parmesan cheese

♦  1/4 cup crumbled cooked bacon

♦  1/2 teaspoon dill weed

♦  Assorted crackers and veggies

Directions

In a large bowl, beat cream cheese until fluffy. Add feta cheese and dressing mix; mix well. Shape into a ball. (Sometimes I refrigerate it a little before I roll)

In a small bowl, combine the Parmesan cheese, bacon and dill weed; roll cheese ball in Parmesan mixture. Wrap tightly in plastic wrap. Refrigerate for at least 1 hour or until firm.  Serve with crackers or veggies! Yield: 2 cups.

Linking up with….

Today’s Shed & Share Story is special! I am real life friends with the “sharer”, Jinka! I met her about 3 years ago and we became fast friends! We both share a love of fitness, good food, encouraging women and our love for the Lord! (She even attends my fitness classes!) We have a great time when we are together. I did the Warrior Dash with her this past June!  She has a FABULOUS story and I can’t wait for you to hear it!

Anything else you would like to share?

I could not have done this alone! Special thanks goes out to Denise Scarbrough for lighting the fire and first believing in me when I thought running was impossible. Thanks to the Green Y Running club, Trinity Trotters and each precious friend there that has encouraged me along the way! Thanks to Beth Borda for talking me into our fun/difficult/crazy/wonderful adventures and thanks to Clare Smith for keeping me laughing and in shape off season. And for my wonderful husband who has been a rock for me through all of this!

I’m not perfect and don’t keep a strict routine all the time. I tend to be more disciplined during training seasons when I’m preparing for a race and then I slack off in the winter a bit. I make sure I sign up for a Spring race so that I have a new goal to look forward to. I think it is important to always have a next goal in mind. It keeps life fresh!

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Can you see why I love this girl so much?! I pray there is something in here to encourage you to press on! Thank you, Jinka!!

Do you have a Shed Story that you want to share? We want to hear it! Please contact me below or clare@peak313.com to be a part of the series! Stay tuned because I have many more women with more inspiring stories to come!

I’ve decided that I want to break some preconceived ideas about me in regards to health and fitness. I want to show you that I am just like you, I just happen to have a certification in fitness and a passion for sharing it with others. I’ve heard these 7 misconceptions multiple times in my life so I’m here to shatter those into tiny pieces!!

Misconception #1: I always want to exercise

Negative. I don’t always want to exercise. There are plenty of other things in my life that I also enjoy (or need to do). Exercising ends up being a pain to fit in some days.

Misconception #2: I only eat wheatgrass and carrots

…or something really healthy like that! My real life friends know this is false! I’m all about moderation. I gauge how I eat and what I eat dependent on what my activity level has been for the week and what special events are going on in my life. You might be surprised at what you see in my cabinets. :)

photo credit

Misconception #3: I grew up in an active, thin family

I have been the one most consistent with exercise in my family. I didn’t grow up in a family who did afternoon hikes (My hubby did!) or family races together. I have had to fight genetics to keep my body thin.

Misconception #4: I’ve never struggled with being overweight

BIG misconception! I gained 20 pounds in my early 20′s. Granted 20 pounds is *only* 20 pounds to some of you, but to me, it was a lot. I talk of how I got it off in my story here. It was a 3 year process, but I’ve been able to keep my current weight for 7 years.

Misconception #5: I’ve never struggled with self-image

Being in the fitness industry is tricky. While I have the desire and resources to exercise there’s an expectation for us as instructors. There is no doubt a pressure to look a certain way because after all, we are aerobics instructors! I play the comparison game just like anyone else. I have to stay grounded every day.

Misconception #6:  I exercise 7 days a week

I don’t even wish I could exercise 7 days a week. I have much more in my life than that! My goal is 4 days minimum. A good week I have 5 days and a bad week I have 3. This may change once my kids move to an easier phase of life (which means, I’d exercise a day more or so!) but at this point, I’m happy with what I have. It works for me!

Misconception #7: I never struggle with balancing it all

photo credit

I’m a wife. I’m a mom of 2 small kids. I teach classes. I have a blog. I do everything that you do. I struggle with everything you do. It is a daily challenge for me to keep things in check. The balance gets out of whack often and I have to work hard to keep in line!

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So there you go. 7 myths about a fitblogger busted!! Is there anything else you want to know about me? Do people have misconceptions about you? What are they and what do you do to break those misconceptions?

I did these 2 exercises today with my aerobics class, so if you think I’m crazy, then they are too!! :)

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(Instruction below picture)

Grab large exercise ball. Place the ball where your quads are and put hands straight down on the floor, shoulder-width apart. Gaze stays straight down. (You can start with the ball more towards your knee to make it harder)

Draw the ball towards your chest by pulling your knees in. Extend the legs back behind you to starting position. Repeat.

CRAZY Advanced: Move to a “pike”. Roll the ball to the top of the feet as you really pike the booty into the air. You will really have to draw the inner abs up and tight to get this to work. Bring the body back to starting position, with control!! (You’ll probably want to flop back but do it with control!!)

REPS: 2-3 sets of 8-12 rolls.

You can pick either move and complete it, or do a combination of both!

I also like to do these in combination with push-ups off the ball, directly into these rolls and pikes!

We have our WINNERS of “Every Body Matters” giveaway!! (I used random.org)

Lisa (www.john1010.blogspot.com)

Desiree Sumner

Indy (www.indyalmeida.blogspot.com)

Ladies, please contact me at clare@peak313.com with your addresses!!

For those of you who didn’t win a free copy, be sure to check out Amazon to purchase it or until December 12th, you can get it for $4.99 everywhere ebooks are sold! WOW!! What a deal!!

Stock up now for when you are hitting the treadmill in January sweating off all the cookies and turkey you ate in December. You’ll need the motivation! :)

Thank you so the rest of you for stopping by the blog! I hope you continue checking in as I have some exciting things planned for the new year!

I LOVE a good snack mix! You may be surprised that I’d eat something with M&M’s, peanut butter chips and white chocolate chips, but I do!!

I made this mix and put them into little goody bags for my Pilates class! They have final exams next week and I like to give them something on the last night of pilates class to help them through their studying!! I love teaching college students!

This was a fun project to do with my preschooler too! My little guy helped me out and it was a great time! (Except for the fact that he wanted to keep eating all the candy but who can blame him?!)

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Santa’s Snack Mix

(taken from Taste of Home, Holiday Cookbook)

Ingredients

♦ 2 cups Honey Nut Cheerios

♦ 2 cups chow mein noodles

♦ 1 cup honey roasted peanuts

♦ 1/2 cup raisins

♦ 1/2 cup holiday milk chocolate M&M’s

♦ 1/2 cup peanut butter chips

♦ 1/2 cup vanilla or white chips

In two wide-mouth quart jars, layer all of the ingredients. Cover jars. Decorate with fabric and ribbon. To serve, pour into a bowl and stir to combine. Yield: 7 cups

(I quadrupled this recipe to make 25 3/4 cup bags!)

Oops. Never mind the pink bowl with the Christmas snack!

We are paper crafting!

Filling the bags!

Bags done!

Linking up with Comfy in the Kitchen!

There it was. I saw the white fluffy top peaking out from behind the Christmas boxes and a bunch of tangled lights. I pulled out the tiny, white stocking and tears came to my eyes. I shouldn’t be surprised by this as every year when it comes time to pull out the Christmas decorations it happens.

Today I’m going to let you a little bit into my life.  6 years ago we lost our first pregnancy. The tiny white stocking that I pull out every year was the stocking I bought before I knew we lost the baby and it was the stocking I bought to hang on our mantle for our first Christmas pregnant.

It is the stocking that was never hung.

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My husband and I had been married for nearly 3 years. We knew we wanted children and had been praying about when the right time was to start trying. We got pregnant very quickly, however, I immediately had an uneasy spirit about it. I had no real reason to feel this way. After all, I was young and healthy but I just couldn’t shake it.

9 weeks into it I had some complications and called the doctor. I remember waiting that day until the ultrasound appointment. Trying to rest in God, knowing that He had everything under control, but that sense of uneasiness came back.

We went to our appointment and I could tell right away things weren’t right.  Sure enough, we got word from my nurse. There was no heartbeat. The ultrasound showed that the baby had passed quickly (at around 6.5 weeks) even though I was almost 10 weeks along. (A missed miscarriage is the technical term)

OF course I cried and my heart broke, but oddly enough, I sensed peace for the first time in a while. With the confirmation that the baby was indeed gone, we scheduled a D&C. I’ll never forget laying on that hospital bed and crying as I was being pulled into the OR.

Why, God? We have sought Your will! We waited for Your timing!

After the surgery, the wonderful staff at my hospital told me that what they got from me would be buried at a tombstone with a verse. They also gave me some brochures and one of them referenced Psalm 139. I read that passage many times before but it took new light for me that day. That passage gave me the strength to press on over the dark, lonely days that were ahead of me.

I remember being at a crossroads. I had 2 choices; to let this bring me closer to God or to draw me further away from Him. God had never failed me before that point in my life, so I had no reason to think He would at that moment, so I chose Him.

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I’ve been able to use my story as encouragement to many other women since then. I’ve cried and prayed with many women who have gone through the same thing and have been able to share my hope that got me through it. My wonderful sister in law had her 2nd son just days after our miscarriage and had some complications that ended up taking away the chance to have children again. Here we were. 2 sisters (who married brothers) each struggling with loss, but in different ways. Our hearts were able to bond quickly and share in our pain of loss.

My nephew and sister-in law, Sue, a week after my miscarriage.

You know the rest of my story. I have 2 wonderful children! But this doesn’t take away the memory of my little one in heaven. Every Christmas I am reminded of this painful time in my life but I’m also reminded of how God graced us with 2 more! I am reminded of how God gives each one of us a story and that He wants it to glorify Him.

I’m also reminded of the crossroads I approached. I shudder to think if I would have turned my back on the Lord at that time and I’m thankful that He drew me to Him in those tender moments. Dear Sister, are you at a crossroads now? Turn to HIM. He will not fail you!

So the stocking? Well, the stocking will always be a part of our family.  It may never have been hung, but it’s never going away. It’s a representation of the blessing that God gave to us and then took away, but, Blessed be the name of the Lord.

Come back next week for a new “New Move Monday“. Today, we have a book giveaway and review!

Have you ever asked yourself these questions?

Is it a sin to be overweight?

If my body is going to die anyway, why take care of it?

Does my physical life have any connection with my spiritual life?

I am excited to share with you a book that answers these very questions, and 3 of you will win a copy of it!

Many of you have read books from Gary Thomas. He has quickly become one of my favorite authors. I follow him on Facebook and Twitter and his daily quotes are very challenging and inspiring.  He’s well known for “Sacred Marriage” (sold over 400,000 copies!) but he has a whole host of other excellent books! Listen below as Gary shares a little bit about his new (Just released last Monday!) book, “Every Body Matters“!

(If you can’t see video, click here!)

It’s really hard for me to narrow down why I love this book because the truth is , I highlighted just about everything in it! However, I want to help you out, so here’s my summarized version!

Gary’s Style of Writing and Sharing

♦ Gary has a way of “sticking it to ya” without making you guilt ridden. He uses such grace and compassion to encourage, motivate and uplift you. There’s no doubt that this subject is tender issue for many. Gary keeps this in mind as he shares of his personal struggles and victories. Love the transparency!

“If we remember that humility is the chief virtue—if we look at fitness through the lens of humility and build community that embraces humility—then we can look at this issue through the lens of encouragement instead of judgment, inspiration instead of condemnation.” pg.73

Real Life Stories

♦ There’s no better way to drive a point home than with a real life story. Gary shares a few people’s journey’s to a healthier life. He even includes Kristen Armstrong (ex-wife of Lance Armstrong) and how getting control of her physical life helped her through her divorce.

“Three Hundred Pounds. Mark Bejsovec, a youth pastor, looked at the scale and couldn’t believe what he was seeing. As a younger man, he had always been in pretty good shape, able to eat what he liked without worrying about gaining weight. During his high school football playing days, he carried just 186 pounds on his six-foot-two frame. He was the picture of health. At twenty-six, his metabolism started to slow down; at thirty-two, it felt like it had stopped.”  pg.135

Scripture Emphasis

♦ In every area of my life, I want to hear what God has to say about it. My physical life is no different. Gary shows us what scripture has to say about our physical life and how it plays into our spiritual walk. He examines passages and draws wise conclusions from them.

“Paul appeals to the highest authority to give us new motivation. If we want to develop a silver soul and become more useful to God and better prepared to do any good work he has planned for us, we will take these words to heart: “Do you not know that your bodies are temples of the Holy Spirit, who is in you, whom you have received from God? You are not your own; you were bought at a price. Therefore honor God with your bodies.” (1 Cor 6:19-20)” pg.46

If you are struggling with any of the issues listed above, then I invite you to get this book. Believe me. I wouldn’t suggest something if I didn’t deem it appropriate and helpful! Let me finish off with one final thought from Gary.

“As I wrote this, my race isn’t over.  I don’t know how long it will last. Maybe it’ll be finished tomorrow. Maybe next year or several decades hence. God alone knows. But this much I do know; If you’re reading this your race isn’t over either. God will restore us and refresh us along the way. He will provide moments of nourishment and rest, but He wants me, HE wants you, to continue to run, to be available to do any good work. We need to keep going—even in the rain, no matter how dark it gets—and finish the race. Christian, keep running.” pg.207

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Do you want a chance to win this book?

1.) Leave a comment to enter telling me what is your greatest obstacle in weight loss/healthy living?

2.) For Bonus entries – tweet, facebook or pin this giveaway and leave me a comment letting me know you did!

3.) For 2 Bonus entries subscribe via email to Peak 313 and leave me an extra comment letting me know you subscribed!

I will randomly choose 3 winners and you will receive a copy of this book! CONTEST ENDS Friday, December 9th at 12pm EST!

I got this fabulous recipe from my friend Stacy! It has sort of an “Asian” taste. I have passed it onto a few other friends and it has been a hit with them It is a few basic ingredients which is great when I’m at the store and I don’t have my list. :)

Asian Apricot Chicken

Ingredients

♦ Boneless chicken breasts (however many you need)
♦ 1 1/3 cup apricot preserves
♦ 2 packs Lipton onion soup (1 box)
♦ 1 cup water

Directions

Put the chicken in a casserole dish. Mix the apricot preserves, onion soup, and cup of water together then pour over chicken. Bake covered 1 hr on 350. Stir halfway through. (I put mine in the on low all day in the crockpot!) Serve over rice.

(Yes. Those are boring, canned green beans. My kids love them though! :))

(Linking up with Like a Bubbling Brook)

Finally! I get to share with you a project that I’ve been working on over the past 2 months and I couldn’t be more excited about it!

Many of you are familiar with Candace Cameron Bure. You probably grew up with her as “DJ Tanner” but may have seen her on many other tv shows and movies since then. She also wrote the book “Reshaping It All” (which I highly recommend!) where she discusses the connection of your physical fitness and your spiritual health.

Candace started an online magazine called Roo Mag and we just launched yesterday! I am a Senior Co-Editor for the site along with my friend Ruth, from The Better Mom. Courtney from Women Living Well is the Special Projects Editor! God opened doors and things fell into my place and in my lap for this to happen. This is nothing I would have ever thought I’d be doing!

Don’t worry—I won’t be leaving you guys! I’ll contribute and edit over there, but you guys still are my love and passion!

So I invite you to join me, Candace and many other awesome contributors at Roomag.com!

I’m just gonna tell you right now. This is hard. It kills me everytime I do it! However it is one THE BEST tricep workouts out there! Work your way up on the reps and don’t be ashamed if you can’t get a lot done at once!

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(Instruction under the picture)

Get on all 4′s on the ground with your exercise band. Lay flat on the floor and drape the band over the upper part of the back. Grab both ends of the band and hold tightly. Raise up to the position in the picture above. Do a push-up while holding tightly to the band. (I recommend staying on your knees) Hold the band higher up to make it harder and lower to make it easier.

Do 2 sets of 8-12 push-ups!

I considered not even writing a post about tips for Thanksgiving. After all, it comes just once a year, right? Who wants to have restraint on a day when the food is bountiful and delicious?! However, there are some of you who want all the tips you can get and so for you, I write this post!

Turkey Day (or any holiday) tips:

♦ Be determined to keep your workouts on schedule this week. (probably a little too late!) If you normally have Thursday a day at the gym, then try and reschedule it if you have another open slot in the week.

♦ Portion your food on a plate and walk away from the table! Sit down to eat it. No grazing!

♦ Eat foods you only LOVE! Why waste calories on so-so items?

♦ Drink water!! I have a water bottle in the morning, and then keep one filled with me all day.

♦ Keep perspective. There will always be another “pumpkin pie” (seasonal item) around the corner. Christmas it’s peppermint mochas. March it’s Shamrock shakes. Summer it’s ice cream. Thanksgiving it’s pumpkin pie. There is nothing WRONG with partaking in these foods, just remember that you don’t need to gorge on them. Don’t worry. Something will take it’s place in a few weeks. We can’t live our life moving from one obsession to the next.

♦ Eat your protein and veggies first! I am a carb lover at Thanksgiving. I could eat rolls and mashed potatoes all day. However, focus on the protein first, then your (non saucy) veggies and then your carbs.

♦ Think twice. Ask yourself, do I REALLY need this 3rd piece of dessert? Your body doesn’t know it’s Thanksgiving day. It won’t give you a “get out of calorie free day”. You will have to reap what you sow!

♦ Remember YOUR health goals. You are going to be surrounded by people who either a.) Don’t care about their health and will pay no attention to what’s going in their mouths or b.) Are able to eat because their lives are lived in moderation. You can’t use them as your guideline. Don’t look to the left or to the right. Focus straight ahead and remember what you’ve been working so hard on over the past few months.

♦ Get back on it. When all else fails, wake up the next day and resume normal activity and eating habits! Friday or Saturday, get out to the gym. Go for a walk or run. Turn on the wii and do a fitness game. Remember, objects in motion stay in motion. Do not let more than 2-3 days go between a workout.

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Check out this video. Our church played it on Sunday and it’s worth a watch. Have a wonderful Turkey Day with your family and friends!

(Click here if you can’t see video)

Sometimes it’s nice to do some floor exercises with your abs! I’m usually incorporating balls or bands for my abs. Nothing better than just plopping on the floor and toning up the midsection!

You can do this exercise 2 ways:

1.) Pick a level and complete all reps/sets at that level

2.) Do it in a combination. (My fav way) Do 5-8 reps at EACH LEVEL and progress to the next level WITHOUT STOPPING. At the end of level 3. Rest. Switch sides and repeat.

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(Instruction below picture)

Level 1: Start laying on your back. Cross one foot over the knee. Place both hands behind your head and keep your elbows wide. Do a crunch up and down. Do all reps on one side, then switch feet and do the reps on that side.

Level 2: Set up is the same as above, except lift the leg off the floor and crunch.  Be sure to switch sides!

Level 3: To REALLY challenge yourself, bring the upper body towards the center as you bring the lower body towards the center. Think of meeting your elbows to your (bent) knee and (bent) ankle. Focus on controlling your body up and down, almost in some sort of rolling motion. Be sure to switch legs!

2 sets of 8-15 reps EACH LEG!!

Christmas is around the corner and that means people are starting to ask you what you want for Christmas! (At least, I hope they are!) There’s no better time to get the items needed for your perfect home gym! I’m guest posting today at The Better Mom and giving you my recommendations for one!

It’s a rare time when I will say that exercising is bad for you. So count yourself lucky that I’m putting “exercise” and “warning” in the same sentence today. I’ve made a few observations lately about what exercising or getting in shape has done to some people. I thought I’d bring them up because I think it’s worth a conversation. These are some ways that I see exercising turning dangerous in our lives.

(Photo Credit: doogiedom)

♦ It’s used as an avoidance technique

The beauty about exercising is that you can choose to do it alone or do it in a group. You can do it in the morning, the afternoon, or at night. It’s generally readily available for your use. However, this can work in reverse if it’s causing you to avoid situations or people. Listen. I’m the first one to tell you that sometimes the best “mental medicine” for me is to get a little exercise in. There are times when I’m more refreshed and my attitude is better after I just sweat it out for 60 minutes. But what we have to be careful with is that this is a constant answer for when the times get rough.

Check yourself: Are you exercising to avoid uncomfortable situations in your life? Are you leaving the house or escaping to the basement so you don’t have to deal with what’s in front of you?

♦ It increases your “Mojo”…but with someone other than your spouse

I want to tread lightly here, yet I want to speak strongly. Unfortunately I’ve seen this happen way too many times. A gal, who has spent years in frumpy dumpy world, enters the exercise world. Her confidence returns (along with toned arms and nice legs) and suddenly so does lots of attention from the opposite sex. I remember hearing once that a great way to meet a guy (if you are dating) is at the gym. And yes. That’s true. Who doesn’t want someone who is taking care of themselves? Someone that you can see consistently multiple times a week? The exercise endorphins are flowing, the smiles are on and suddenly you find yourself noticing someone else. Great option for a single person. Destructive option for the married.

Check yourself: If you are married, are you playing with fire? Are you trying to garner the attention of someone at the gym? Single women, conduct yourselves with respect at the gym. Just because a guy doesn’t have a wedding ring on doesn’t mean he’s not married. Pray for wisdom and be on guard!

♦ It gives you confidence…on steroids

Statistics show that women who exercise (and in particular strength train) have increased feelings of confidence. It’s a huge reason I love exercising! Yes–I love feeling confident!! However, we have to be careful here.  We have to keep this all in balance.

Check yourself: Are you finding yourself overly confident? Are you “strutting” your stuff a little too much? Are you feeling superior in your attitude towards other people?

♦ It catches–and keeps–you in the comparison trap

Parenting. Marriage. Finances. Achievements. Looks. You name it, you can compare it. Iron can sharpen iron, but it runs a close line when the iron outdoes iron. And let’s not forget. Sometimes our worse comparison battle is with ourselves. We are never good enough. Pretty enough. Thin enough.

Check yourself: Are you trying to out-do someone at the gym? Maybe a friend who is on a weight loss journey too? Are you trying to make a weight from years ago that’s causing you to have unhealthy habits?

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Exercising is my thing. It’s my bread and butter. I truly believe God has gifted me with this passion and talent for His glory. But let me tell you. It’s not the ONLY thing. Our physical health is part of a much larger equation. Let me suggest to you that one way to keep the above dangers in check is to always make sure that your spiritual health is in better shape than your physical.

My last piece of advice is this. Anything that we do in life, be it our housekeeping, hobbies, parenting, exercising or shopping should always bring you closer to your husband and family and keep you roadblock free in your walk with God. If you find that anything is muddying the waters in your life, it’s time to take a step back and evaluate—no matter how healthy or good it is. Remember our final goal. Our bodies will be gone but our spirits will live forever.

Anything else you would like to share?

I want to encourage people to just start somewhere. I settled for years and believed that I was just ‘designed’ to be a size 14/16. I just accepted that and gave up, for years. One day I decided that was enough and that I would at least make a serious effort. Even if I hadn’t lost the weight, but had gotten healthier, I could have then said that was true. But I say, don’t settle. I think as stewards of what God has given us, we have a responsibility to care for our bodies and treat them with respect. This includes eating decent foods and trying to live a healthier lifestyle. I am definitely not there completely. But I am trying. Don’t settle! ;)

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Kris, you have some EXCELLENT words of wisdom for us! How encouraging! Thanks for sharing your story!

Do you have a Shed Story that you want to share? We want to hear it! Please contact me below or clare@peak313.com to be a part of the series! Stay tuned because I have many more women with more inspiring stories to come!

There aren’t many people who enjoy doing tricep dips. They are difficult, but they are very effective. Here is a twist on the basic tricep dip. Remember, you can take a basic exercise move and add something to it to take it to a whole new level!

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(Instruction below picture)

Find a location that gives you some area to lower and lift your body where you can sit. Start with the medicine ball on the ground below your feet. Straighten your arms. (Baby swing in the background, optional. :))

Lower down a few inches. Keep your body close to the step that you are sitting on as you lower. Think of the shoulders drawing AWAY from the ears, the chest open and lifted. Press into the heel of the hands as you bring yourself back up. Repeat.

If you are crazy want to kick it up a notch, try doing this with ONE leg. The concerned look on my face was not made up for this picture. :)

REPS: 2 sets of 8-12 dips

My lovely friend, Darlene from Time Warp Wife is in the middle of a “31 days of love challenge”! I’m guest posting today and talking about how we can encourage our husbands in the area of health. Have you ever considered that a way to love on them?

Kory and I after his first race—a 2 miler!! :)

There’s no Shed & Share today but I’m going to leave you with a picture review of my October. It was unbelievably crazy!

{My 2nd half-marathon!}

I had a rocky week coming up on the race. Got sick and had some new body pains. Not fun, but such is life.

Getting my race packet at the expo!

I finished a few minutes slower than my first race, (1:59) but that was ok. I was just happy to be done and honestly, just felt blessed to be able to run 13.1 miles with such strength and endurance! more »

90 minutes. It’s roughly how much time I spend a week doing my hair. I don’t wash it every day (gasp!) but when I do, it takes a decent chunk of time to get it dried and styled. The other days don’t require as much time, but it all adds up! That’s 90 precious minutes that we are just standing and holding a styling appliance. I’ve decided to create some exercises so that you can make the most of your time! Check the video below!

(Click here to view video if you have problems seeing it!)

The fact that your hands are up during these is actually a huge benefit! That really makes the core “engage” and tighten so that you stay balanced. You can take most of these moves and transfer them to the gym with weights too! Let’s get to it!

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{Hip Circles}

Start circling your hips to one side. Be sure to “hit” all 4 points (as seen below). The torso stays still! When you complete one rotation, stop and circle the other way. Repeat alternating hip circles. Concentrate on keeping the abs nice and tight! (I turned to the side in the “front” picture with hopes you could see that better) Reps: 2 sets of 6 circles each way

{Pelvic Tilt}

Start with your hips square to the counter. Tilt your pelvis back. (Think of pushing your tailbone up and out). Now, collapse the abs and scoop the pelvis forward. The movement back and forth is tight and controlled yet done in a smooth rolling motion. Repeat. Reps: 2 sets of 6 tilts each

{Shimmy Shimmy}

Start with your hips square to the counter. (I’m turned in this picture) Shimmy or slide from your hips to the ribcage to one side. Come back to center and then go the other way. Do not BREAK the torso. Keep it straight and strong. Pull the naval to the spine and lift up and out from the hips. (You never want to “sink” down) It is a tight, controlled shimmy! Reps: 2 sets of 6 shimmys each side

{Calf Raises}

Lift up and down on your toes. (Hold onto the counter if needed) You can also play around with variety as seen here! Reps: 2 sets of 10 raises

{Glute Extension to Knee Lift}

(This move may have to be modified depending on how much room you have around you.) Extend one leg behind you then bring it up to your waist in a smooth motion. As you bring the knee to the waist, add a little *uh*( aka: squeeze) to work those abs. Repeat. Be sure to switch sides! Reps: 2 sets of 10-12 extensions/lifts each side

{Standing fire hydrant}

Stand on one leg. The other leg bends at the knee. Move the lifted leg directly out from the standing leg as you keep the leg bent. (The knees are in line with one another) Bring back to the starting position. Repeat. (This is called the “fire hydrant” because it simulates a doggie, ahem, using the restroom on a fire hydrant. It’s typically done on the floor on all 4′s. Got the visual?! :)) Reps: 2 sets of 8-10 lifts each leg.

{Squat&Drag}

Great name, eh? :) Squat down a few inches. (“Sink into your heels”) Take one leg WHILE YOU ARE SQUATTING and drag it behind you. Stop and drag it back to starting position. Repeat without STANDING!!! Switch sides. If you want to change it up, you can drag it out to the side too! Reps: 2 sets of 10 drags

{Dry& Balance}

I am missing my HAIRDRYER in this picture! Some of you do the ole’ flip-er-roo when you blow dry, so I thought I’d add in an exercise for you! While you are bent over, extend one leg behind you. Stand on that leg 4-12 seconds (depending on your balance strength!) Switch sides! Reps: 2 sets of 4 holds

Did you know that you can PRINT this? Go to the top of the blog and look for the PRINTER icon! There are many options for you!

It was late Wednesday night. We  just arrived to the Relevant conference. 7 hours of travel. We were excited, nervous, and tired!

We were sitting around a table and I figured it was a perfect time for a photo op. So I set up my camera and self-timer, gathered everyone around and hit the button. I ran to my place but just as the camera snapped, my head went straight in front of my friend Janelle’s. We laughed and laughed and prepared for another shot. I went back to the camera, confirmed that my head did indeed block hers and set it up again. more »

Anything else you would like to share?

Don’t allow yourself to let setbacks be failures.  Give yourself an opportunity to stumble, figure out something to learn and glean from it, then move on.  Be prepared not to meet every goal you set for yourself – “stretch” goals are goals that may be tough to reach – but if you get even halfway there it’s still worth the effort and the push to try it.  Try not to compare yourself to anyone else’s journey.  You are doing this for YOU and it doesn’t have to look like anyone else’s plan.  Find what works for you, stop the yo-yo dieting and make permanent lifestyle changes.  Burn more than you eat, and fuel your body appropriately.  I promise it will thank you!

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Clara, thank you so much for opening your life to us! You are amazing!!

Do you have a shed story that you want to share? We want to hear it! Please contact me below or clare@peak313.com to be a part of the series! Stay tuned because I have many more women with more inspiring stories to come!

I just returned from a 4 day trip to the Relevant conference. Those 3 words in the title: Real. Intentional. Blogging….explains exactly what it was and more. I am so glad that things worked out for me to go. (I got a ticket 8 weeks before the conference) I’ve been telling everyone that this conference was not one conference, but really a 3 in 1 conference.

♦ A Girlfriend Getaway

I roomed with my in real life friends: Janelle, from Comfy in the Kitchen, Courtney from Women Living Well and then my new friends Ruth from the Better Mom, Darlene from Time Warp Wife and Joy from Gracefull Mama. (Check out their blog posts about Relevant! Comfy and WLW They have more pictures!!)

We had 2 rooms with an adjoining door and it was like we were in college again! Because it was 4 nights and close to 5 days we really were able to let loose and relax! We laughed and laughed and laughed! We spent 6 hours in the van driving both to and from. We barely slept and we ate at midnight. Can I say that we truly “lived it up”? We were all missing our families by the end, but it was so refreshing to be a “girlfriend” again!

( Ruth, myself and Janelle waiting to pick up Darlene at the airport!)

(Joy and I before dinner! She was a keynote speaker and let me tell you. She is one beautiful woman)

♦ A Bloggy Learning Experience

This is the main reason I went. I thought it was going to purely be to learn about blogging. I learned about making money on blogs, how to write better, how to balance blogging with your family and made lots of connections!

(Renee Swope and I. She just wrote the book “A Confident Heart”. We chatted a few times through the conferences and she just ROCKS!!)

(Courtney from Women Living Well. You can blame her for me starting my blog! She helped me process a lot and lead great panel sessions!!)

♦ A Spiritual Refreshment and Refinement

This took me by surprise. While I knew this was a Christian conference and had Christian underlying ones, I didn’t know how much the Spirit would be moving in the hearts of everyone, mainly myself. I heard from outstanding speakers and listened to talented musicians. (Ann Voskamp, Dr. Juli Slattery, Shawn Groves, Christa Wells and Sally Clarkson to name a few!) I went to the conference praying for God to give me some guidance for this blog and got exactly that. I will share with you later some things that God showed me for the blog.

(Christa Wells and I. Not sure who she is? She wrote the song “Held” made famous by Natalie Grant and many others for the group Selah. If you don’t know her music, you need to get to know it!)

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Thank you to the Relevant team for putting on such an awesome conference! Real. Intentional. Blogging. Yes. That sums it up!

I am at Relevant 11 and am having a blast!! (and the conference hasn’t even started!)

I’m rooming with Courtney at Women Living Well, Janelle from Comfy in the Kitchen, Darlene from Time Warp Wife, Joy from Gracefull Mama, and Ruth from The Better Mom!! Check our craziness below!!!

Be sure to join the Blog Bash at Women Living Well!!! I’ll be back next week with our regularly scheduled programs!!! :)

I’m posting today at The Better Mom!

If you have a deficit of 500 calories each day, you can lose 5 pounds this month!

I’ve got some everyday, easy ways to drop those final 5 pounds!