What's Missing?

This morning when I went downstairs to make my coffee, I noticed that we were out of stevia (a natural sweetener derived from a plant...). But, we still have that wonderful creamer I wrote about previously, so I made the coffee anyway. The cup is sitting beside me right now and I am drinking it-- but it is a lot more bitter than I would like. It will do, but it's not as good as I know it could be. Point-- Sometimes the things that are missing in your life (or in this case, your cup of coffee) make a bigger difference than the things that you have. Also, who would agree that I have some of my best thoughts while drinking coffee (joking)?

Reflecting on the Point Above-- In the past six weeks; my significant other, our house, our jobs, our cars or anything else that we possess haven't changed at all. But, six weeks ago we found a church and starting going together. I started waking up early enough to read, "The Purpose Driven Life," or do a devotional before the day started. A couple weeks after that, I started writing this blog.
Now, we are looking for more ways to get involved in the church and everything about our outlook on life has improved. Not saying we were always down or that something was always wrong before-- life was okay-- but something was missing.
We have both been Christians for a long time-- going through the motions, praying and all that. But, now we are actually doing what we are meant to do and building a relationship with God. Now, that relationship and that faith is something we turn to first. I grew up in a church-- so did Chad-- but that doesn't, by default, mean that we had the personal relationship with God that we were supposed to.
Now, even though we still go to work, go to the gym, and go through all the motions of a typical week-- we are much more positive and focus on building each other up at work-- we go to the gym together. The amount of time in the day hasn't changed, but we are definitely making the most of it! Tonight, we are going to our first small-group Bible study-- and I can't wait! I've been excited about it all week. So, the day is still 24hrs-- but we are getting so much more out of our time (and more importantly, because of the shift in our attitudes, we are giving a lot more back!!)!

Nutrition Challenge:
Since I mentioned Stevia at the beginning of the post, I challenge everyone to purchase some (I prefer the individual packets, but it is completely a personal preference). It is a natural, zero calorie sweetener (without all the chemicals found in things such as Sweet n Low). There are pages upon pages of the benefits of Stevia. You don't have to take my word for it-- look it up and start using it anywhere you would use sugar or another sweetener!

Fitness Challenge:
How is everyone feeling after the wall squats from yesterday? I hope you remembered to stretch afterwards! Yesterday was my back, biceps and triceps day-- intense workout, for sure!
Today, we are going to learn how to do a Dumbbell Row (works your back, biceps and rear delts). There are many variations-- so feel free to find the one that works the best for you. If you don't have dumbbells, thats okay-- we can improvise with canned food or anything else that will provide a slight resistance. Start with a light weight and focus on proper form before you increase the weight!
1. Stand straight with a dumbbell in each hand. The closer your feet are to each other, the more challenging the exercise will be (because you are having to stabilize yourself).
2. Bend forward at the waist until your torso is almost parallel to the floor. Your knees should be bent slightly.
3. Keep your arms close to your sides and pull the dumbbells up until they touch the sides of your chest.
4. Lower slowly and repeat.
5. Keep your shoulder blades pulled in towards your spine and really focus on lifting with your back and not your arms.
**If you have any questions about this exercise or need a visual, please don't hesitate to watch a video or search for images. Proper form is necessary.
Start by doing 3 sets of 10 repetitions.

Out of Your Comfort Zone:
Sticking with the theme above, what is missing from your life? If it's a group of supportive people around you, find one. If it is a close friend to hold you accountable for the changes you are making, let them know that you need their support. If it's a place to serve and help your community, stop putting it off and get involved. The fact is, we can always come up with excuses to put off doing what we know we should-- so today, stop with the excuses and do what your heart has been telling you to do! It takes a leap of faith to get involved-- but trust that God will never call you to do something that you can't do with His help! It's a different concept to think about what we can add to our schedule instead of always thinking about how busy we are-- but, focusing on the right activities will make a huge difference in the way you think and feel!

Change Your Thinking:
We have been focusing a lot on serving and what you can do with your time. In the world's standard, people typically serve to get recognition from others or to prove that they are good. So, I want you to focus on being different and serving the right way.
Serve for what you can do for others... not for the recognition you can gain for yourself. Serve because you want to... not because you feel like you have to. Serve in whatever way you can--big or small-- instead of thinking that you have to wait around for a huge opportunity. Make opportunities out of the circumstances you encounter everyday.

"Your attitude should be the same as that of Christ Jesus." Philippians 2:5 (NIV)

"Love cannot remain by itself-- it has no meaning. Love has to be put into action, and that action is service." (Mother Teresa)

Meet Granny-- One of the best ladies I have ever know. She lived with my family from the time I was 2years old and had such a huge impact on all of our lives. I could write pages upon pages about Granny and still not say enough. Losing her was one of the hardest things I have ever experienced-- even though I know she is in a better place with God, her husband and both of their daughters. She was strong and helpful and was always doing something for others-- and she never expected anything back. She didn't help others because she wanted recognition-- she did it because she wanted to and because she knew it was right. If you have someone in your life like my Granny, please let them know that you love them and that you appreciate all that they do for you and for everyone they come in contact with. I can't explain how much you will miss them when you can't tell them those things anymore....

Unexpected Generosity

This morning, my day started at 5:30am. If you know me personally, you know that is insanely early for me (I am the person who never started college classes before 11am--and still had a hard time making it on time). If you don't know me personally, you can probably still guess that 5:30am is early. If Chad reads this, I am probably going to regret this sentence-- but, it was nice to be up before the sun and be able to see the day getting started. Honestly, I haven't seen the sun come up in ages.

The reason for such an early start was that we had a couple of health talks scheduled at a local business starting at 8am-- No, that in itself wouldn't require me to get up at 5:30-- but I knew that in order to get my day started on the right foot, I needed to set aside time to read and not rush (if you have been reading this blog for a while, you know that setting aside time for yourself was a challenge about a week ago). Starting the day off positively really does become a habit that you can't do without!

This morning, at the close of the talks, I told everyone that we were collecting food in our office to donate through Transformation Church to feed 54 students at Indian Land Elementary. One of the men at the talk really touched my heart. He made an appointment with us-- at settings like this, we do special offers for employees as a thank you for allowing us in their business-- and paid the $20 donation fee (that I will be using to buy food for the cause) and then gave me an additional $10 because he said he really believed in what we were doing and wanted to be able to help the kids. Then, he took it a step further, and told me that he knows a man who donates clothing and other items to local kids and said he would be glad to help in that aspect, too. This is a man who has never met me before, doesn't live in the Indian Land community and has never been to Transformation Church... but he still took a step-up and is helping to feed those children! I thought it was amazing-- and his gesture is the inspiration for the post today!

Nutrition Challenge:
Did anybody make the guacamole last night? I did-- well, Chad did (he makes it better than I do). It was delicious! Today, the challenge doesn't directly involve you or your nutrition. Stick to all the challenges and tips put forward until this point and keep up the good work in your lifestyle change-- but today, I want you to donate at least one food item to a local shelter/food bank/church/any other place that collects food to feed the hungry. We are spending so much time focusing on what we eat and maybe not even thinking that some don't have anything to eat at all. Today, give back to your community!

Fitness Challenge:
Did anyone go to the gym yesterday?? If you did, great job! I know everyone probably chose the, "easiest," muscle for them to work yesterday... so today, do a different muscle group! If you go to the gym--either with your membership or free trial-- great! If not, use some weights or resistance bands you might have at home. If you don't have weights, improvise. You can use paint buckets, canned food, or anything else you might have around the house to provide resistance. In later post, we will continue going through specific exercises... but at this point, I want you to be able to work on what YOU want to. It will give you motivation and satisfaction to stick to your new lifestyle!

Out of Your Comfort Zone:
Today, we are following the man from this mornings lead. We are giving more than we are asked and going out of our way to help those around us. Is there an elderly or disabled couple in your neighborhood who might need help with chores around the house? Heavy lifting, mowing the grass or maybe even something as simple as picking up groceries. If yes, help them! Does a local school or non-profit need volunteers for an event? If yes, volunteer! I don't expect everyone to actually volunteer or help a neighbor around the house today-- but start looking for opportunities to make a difference! Suggestions: Womens Shelters, Animal Shelters, YMCA's, Food Banks, Nursing Homes-- I am sure everyone can think of somewhere in their community that could use a helping hand!

Change Your Thinking:
In our culture, we are taught to be selfish and to look out for ourselves-- so, today's challenge is going to be hard and is going to take a lifetime of work. I want you to make it a focus to think of the needs of others and to help meet those needs. Whether it is a family member, a friend or a stranger-- start looking out for and taking care of those around you. Do this in whatever way you can-- give financially, give of your time, give whatever you can-- just give!

"One man gives freely, yet gains even more; another withholds unduly, but comes to poverty. A generous man will prosper; he who refreshes others will himself be refreshed." Proverbs 11:24-25 (NIV)

"If you can't feed a hundred people, then feed just one." (Mother Theresa)

Continuing with the introductions of the people who impact my life... 

Meet Chad. He is my boyfriend and, in addition to my parents, a main part of my support system. He is the reason I live in Fort Mill and a huge part of my daily life. He supports me in everything that I do and always listens if I need to talk. He is a great man and has a passion for helping others... He makes me want to be the best person that I possibly can be and helps me on the journey called life. 

Building a Strong Foundation

Hope everyone had a wonderful, and re-energizing, weekend! If you read the post on Saturday-- Hope you enjoyed the brief introduction to my family and the break from the challenges.

At Transformation Church, Pastor Derwin has been teaching a series on relationships-- amazing messages and not what you are typically used to hearing. Yesterday, the Executive Pastor, led the worship. He has been married for 33 years and discussed things that he has learned; and things that he is still learning; with his marriage.  I won't go into the sermon-- but I am going to give you the verses he based his sermon off of:

- Matthew 22:36-40
-1 Corinthians 13:1-8
-Ephesians 5:21-33
-Colossians 3:18-25
-Colossians 3:12-17

As you read and reflect on those verses, remember the context of the sermon was marriage vows and knowledge gained through years of marriage. Married or not, having a healthy view of relationships and a strong foundation is beneficial!

Speaking of a strong foundation; how is everyone doing with the challenges and their new routines? I know, we are all probably ready to see some physical changes-- and some of us probably already are-- but I promise, stick to it and the changes will come! You are improving your health, your fitness and your overall quality of life!

The original plan for the day was to make a video instead of typing the whole thing out-- well, the video was made and was put into the blog-- but when the video player came up, the video and audio were completely off. So, no video today! Keep an eye out-- hopefully I can get the syncing figured out soon!

Basically, I just wanted to congratulate everyone for sticking to the challenges and making the positive changes in their lives. A lifestyle change and a positive way of thinking are more beneficial and will have a greater impact that any fad-diet or resolution workout program ever could! 

Nutrition Challenge:

I hope everyone loaded up on the healthy fats mentioned in the last challenge (Friday). If you haven't started implementing them into your diet-- or you aren't exactly sure how to-- today's challenge should help you!

Today, we are making guacamole! 

Start with 2 ripe avocados. (A ripe avocado will be, "squishy," to the touch).

**There are a ton of different recipes you can follow for making guacamole-- but I am just going to start with the ingredients I like to use!**

Cut the avocado in half. Using a spoon, transfer the avocado into a bowl.

Add diced onion and tomato (to your taste)

Add lime juice (to your taste)

Add a pinch of salt (sea-salt is the best option because of the trace minerals)

Add cilantro (to your taste)

Add jalapeño (to your taste)

Blend together (a fork will work for this) until it reaches your desired consistency. Some prefer guacamole to have larger avocado chunks and others prefer it smooth. 

Now, you are ready to eat! Please pay attention to the chips or tortillas you use with your guacamole. A flax seed or whole wheat option will be best! 

Sorry if these directions aren't completely clear-- I am not exactly the best in the kitchen! 

Fitness Challenge:

Okay, so we have now started walking, implemented some interval training and have learned two basic exercises. Today, I want you to go to the gym and incorporate some weight-training into your routine! If you have a gym membership-- great! If not-- most gyms will allow you to have a free trial if you ask! 

Before you go, have an idea of what you are wanting to work. Some ideas of muscle groups to work are:

-Back and Shoulders.

-Chest and Triceps

-Legs and Abs

We are going to keep it simple today-- Most gyms will have a type of, "circuit training," already set up. The great thing about this-- especially for beginners-- is that the machines give you directions on how to use the machine as well as a diagram of what body part the machine targets. If you need help, the gym staff will be able to assist you. Pick one of the groups listed above and target those muscles today. Be careful not to over-exert yourself and please pay close attention to your form... We are trying to get stronger, not injured! 

Out of Your Comfort Zone:
Today, we have been focusing on a strong foundation... in relationships, in knowing how to implement healthy fats into our diets and in our strength and fitness routines. Why not keep the focus on a strong foundation during this challenge, too?
Think about the amount of time you spend with media (internet, tv, radio, newspaper, magazine) and then think about the amount of time you spend building up your moral character. Which part of your life, based on the time commitment, is the most important to you? I am not telling you to quit paying attention to media-- but, I am asking you to increase the amount of time spent on developing yourself into the person you were meant to be! Maybe you want to devote more time to Bible study; maybe you want to start attending a small group; maybe you want to become more active in your community; maybe you want to become more active in the life of your family-- whatever you want to do, make a conscious effort to give it the time it deserves!

Change Your Thinking:
"I'll just ignore it... the problem will go away."
Umm... No it wont!
Today, I challenge you to take a more active role in your own life! If there is a conflict, don't ignore it! Fix the problem while it is still small... because, guess what? The longer you ignore it, the BIGGER it will become. So many people come into the office and say, "well, I just thought it would go away." By the time they come in, the problem is so much bigger than it would have been if they had corrected it in the beginning. 
I said I wouldn't get into the sermon from yesterday-- but I will tell you that part of it focused on taking care of problems before they got out of hand. How many of us have been in the middle of a conflict and not even been able to remember what started the issue? Let's make a promise to ourselves to never deal with that again!! Take care of your relationships-- listen to each other-- and fix any conflict before it gets out of hand!

Take a Look at Yourself and then Make a Change (MJ, of course)

I have been debating on if I should post on the weekends or not-- I didn't last weekend, but decided that I would today. Putting my thoughts out really makes me have a better day-- and I hope, even on the weekend, will help improve someone else's day or mindset!

Today, there will be no challenges (it is Saturday, after-all), just a little bit of reflection.

Coffee is my caffeine addiction. It is great any time of day and I never get tired of it... That's the one thing that I really have to focus on moderating and typically over-indulge anyway. Now, International Delights makes a Hershey's Chocolate Carmel Creamer. Can we just say that coffee is even better now? A simple thing, like a flavored creamer I had never tried before, took my favorite beverage and made it into something even better... and a simple change was all it took! (See, there is a point to my coffee talk...)

Why don't you focus on being the simple change in someone's life? Maybe you smile at a stranger... Maybe you let a car out in front of you... Maybe you let someone with fewer items go ahead of you at the grocery store... Or maybe you take time to really listen to a friend without pretending to have all the answers (advice is good, but sometimes people just need to talk themselves through a situation and really just want you to listen). Whatever it is, be the simple change in someone's day. That's not a challenge necessarily-- just what my coffee made me think of this morning!

For those of you reading this who don't personally know me, I am going to use today's post as a way for you to paint a picture in your mind of who I am... by using pictures of some of the people that are important to me. We will start by introducing my family...

This is my Daddy. I am 24 years old and have never referred to him as anything else. He is a hard worker and a great man and will always take the time to help anyone he can. He has always believed in me and motivated me to be the best person I can possibly be. I have always been, and will always be, Daddy's little girl.

This is my mom. She has also always supported me and wanted me to be the best person I can be. She is someone that will tell me something that I don't want to hear if she knows it will push me in the right direction. Just like my daddy, she has never missed anything that I have decided to be a part of.

This is my little sister and one of my best friends. I am 5 years older than her, but we have a connection and a friendship that no other friend-relationship can compare to. We drive each other crazy and make each other mad at times--but at the end of the day, we are still some of each other's biggest fans.

This is my little brother (but as you can see, I am the short one of the family). He has possibly the biggest heart of anyone I have ever met-- but he doesn't want you to see it. As the boy, he doesn't stay in-touch as much as the other members of the family do-- but if I needed something, he'd be one of the first people here.

My Granny Always Said...

Did everyone take advantage of rewarding themselves yesterday? I know I did! After leaving the office, Chad and I went to my favorite Mexican restaurant in South Park... It's delicious every time and last night was no different!

Today, let's focus on patience! My Granny always said, "Patience is a virtue," and is still very much something I am learning to be better at everyday!

"Be patient with each other, making allowance for each other's faults because of your love." Ephesians 4:2 (NLT)

Nutrition Challenge:
At this point, I believe this is Day 9 of the challenges. Is anyone noticing differences in how they feel or even how they look yet? Be patient... Changes take time! The reason a lot of people give up so quickly is because we live in an, "instant gratification," type society... The changes will happen-- you just have to stick to it and know that it will happen. Combining nutrition, fitness, inspiration and positive thinking is a winning situation for every aspect of your life!
Today-- We are adding some fats! Yep... You read that correctly.
Start to add: avocados, olive oil, coconut oil, nuts (almonds and walnuts are best), seeds and salmon.Omega3 supplements are also good.
These are healthy fats that will combat inflammation (swelling) in the body AND actually help your body burn fat. A deficiency (not enough) in fat actually causes your body to hold on to more fat. Healthy fat is awesome for cardiovascular health and for those with cholesterol issues. Fat also makes you feel fuller for a longer period of time--which will reduce food cravings.
I could go more into depth into this topic-- but I will leave it at that. In following posts, I will give you some of the recipes I like to use-- so stock your pantry! If you have any questions, you can always email me at: betteru4life@yahoo.com

Fitness Challenge:
Again-- Be patient! You are on the road to success by incorporating a fitness routine into your day... Visible changes take time!
We are going to do some, "circuit," type training today by combining the exercises we have previously learned.
Start off by warming up-- just your basic walking will work!
After your warm up, do 10 lunges with each leg (just like we learned yesterday).
Immediately go into crunches-- with a stability ball or without-- and give me 30.
As soon as you are done with the crunches, walk for 2 minutes and then give me 1 minute of all out effort. Cool down for 2 minutes.
For a greater challenge and more intense workout, repeat 2 to 3 times.
*Focus on your form during the crunch and the lunge... We will be adding more advanced versions soon!

Out of Your Comfort Zone:
We are focusing on patience today because I woke up this morning knowing I would need it. Sometimes you encounter incredibly challenging people-- and today, I wanted to work on my patience level. I still have work to do... but I am getting better. Today, tomorrow or whatever day it might be for you--when someone challenging comes into you life-- take a deep breath, smile and get through it. Focus on the Bible verse from above--Ephesians 4:2-- and know that the difficult people are placed in your life or in your daily routine to make you stronger. You can get through any challenging circumstance-- just lean on God and remember he is in control!

Change Your Thinking:
Chad and I both have a problem with letting stress-- or the need to control a situation-- get the best of us. Not so much in our relationship, but definitely in the office. We both put so much work in-- especially him, he is the hardest worker I know-- and it can be frustrating when things don't go as planned; when patients are late and disrupt the schedule of the day, when the printer jams, or a variety of other things that we had not planned on when discussing the day. But, we have to do what we can and not let the external factors or the things out of our control disrupt our focus.
Luckily, we have each other for support. Plus, we have the support of our families and even Chad's amazingly encouraging business coach.
Today, when things don't go as planned or you see someone else have their day get off track, be an encourager. Whether you are encouraging yourself or those around you-- it will have a difference and make an impact. Sometimes a kind word can make all the difference.

Rejoice and Be Thankful!

"Rejoice in the Lord always. I will say it again: Rejoice! Let your gentleness be evident to all. The Lord is near. Do not be anxious about anything, but in everything, by prayer and petition, with thanksgiving, present your requests to God. And the peace of God, which transcends all understanding, will guard your hearts and minds in Jesus Christs." Philippians 4:4-7

It is easy to trust in God, to pray and to be thankful when everything is going great... but, what do we do when things are hard? Do we still have faith or do we feel like we have been forgotten? The verse above tells us exactly what we are supposed to do-- Rejoice always! We might not always understand what is going on in our lives, but it is important to always remember that there is a bigger picture and that God has a plan for us all. Sometimes, the plan might not be clear to us and we might not understand the circumstances... but our challenges make us stronger and the hard times make us appreciate the positive things more. Maybe the struggles are placed in our lives to make sure we don't take things for granted...maybe they are a test to strengthen our faith... whatever the reason, God has a plan.

If you have been reading this blog from the beginning, you remember from the first post when I said that I let the stress take over and hit rock bottom. Guess what? The situation really hasn't changed that much since then... but my mindset and my focus has changed completely. Since that day, I have been more focused on what the bigger picture might be-- and have made it a point to remember all the many things I have to be thankful for. Yes, parts of life are still stressful and will continue to be until everything is, "under control." But, it makes me stronger to know that just because things are out of my control doesn't mean there isn't a higher purpose and a higher power (God) completely in control of everything. I refer to this verse a lot... but it is a good one to know and always helps me if I feel myself allowing stress to take over...

"Trust in the Lord with all your heart and lean not on your own understanding; in all your ways submit to Him and He will make your paths straight." Proverbs 3:5-6(NIV)

Nutrition Challenge:
Today, if you have been sticking to the challenges and are consciously making lifestyle changes, I want you to reward yourself! Don't forget the challenges up to this point.. but today, pick one item or one treat that you really like and eat/drink it! Occasionally rewarding yourself for a job well done will help you stick to the positive changes. I'm not saying eat an entire large pizza or a carton of ice cream... but help yourself to a reasonable portion of something you enjoy! (Bet you weren't expecting that!)

Fitness Challenge:
I hope everyone found a workout buddy or an accountability partner! It's always good to have someone there to encourage you.
Today, we are going to add in another simple (but very effective) move you can do in the comfort of your own home, a gym, a park or even the office!
The Lunge (works quads, hamstrings, glutes and calves):
1. Start off standing straight with your feet shoulder-width apart.
2. Step forward with the right foot while gradually lowering your body until your left knee almost touches the ground. At this point, your right thigh should be parallel with the ground. **To prevent injury, do not let your right knee go in front of your toes.
3. Return to starting position and repeat 10 times.
4. After you have done 10 repetitions with your right leg, repeat the same instructions with your left.

Out of Your Comfort Zone AND Change Your Thinking:
Todays post started out with a couple of very powerful and inspiring Bible verses. I think we all can use some work on truly being thankful for what we have and realizing that we do not have to have control over everything. I do not want to take the focus away from those verses... So, for the challenge today, read and mediate on the verses from the beginning of the post. I promise you that once you are able to be thankful for what you have and realize that God has a plan for your life, everything else will come together. Just because something doesn't happen in your time doesn't mean God's timing isn't perfect!

Everything is Better with a Friend!

Everything is better with a friend. Friends give us a support system and give us someone to share our thoughts and feelings with... Why not incorporate friends into the positive changes we are making?

"Two are better than one, because they have a good return for their work. If one falls down, his friend can help him up. But pity the man who falls and has no one to help him up! Also, if two lie down together, they will keep warm. But how can one keep warm alone? Though one may be overpowered, two can defend themselves. A cord of three strands is not quickly broken." Ecclesiastes 4:9-12 (NIV)

Nutrition Challenge:

Think about a typical Friday night or any night you go out with friends. Doesn't food usually play a prominent role in your night out? With that thought, I want you to share your life changes with a friend. Either have them as a support system for you, or as an even better option, invite them to share in your changes with you. That way, when you go out to eat or when you are having a moment where you want to give up on your new habits, you will always have somebody by your side to support you. Plus, by sharing positive habits with someone you care about, you are helping them to live a healthier life! 

Fitness Challenge:

Sticking with the friend concept-- find a workout buddy or an accountability partner! Pick someone who is on the same fitness level as you-- or find a trainer to push you to your limits. Whatever it takes for you to stick to the challenges and permanently change your life! Plus, having a friend at the gym with you will allow you to do exercises (especially free-weights) that you might not want to try on your own. If you are on a trail or at a park, having someone with you gives you someone to talk to and adds in a, "safety in numbers," concept. Talk to someone you can count on--and whose company you enjoy-- and ask them to hold you accountable to your lifestyle changes! In doing so, you will improve their quality of life, too! 

Out of Your Comfort Zone:

Is there a co-worker or a neighbor that always does small things to make your job or time at home more enjoyable? Maybe there is a local restaurant or coffee shop that you always go to because one specific employee always takes the time to give you great service. Whatever it is, there is somebody in your life who goes out of their way for you... and today, I want you to recognize it! My suggestion is to write a card-- to either be hand delivered or sent in the mail-- to thank them. It can be as short as a couple of sentences, but just let them know that their good deeds or hard work doesn't go unnoticed! 

Side Note-- For my entire life, my friends have always laughed at me for the amount of cards I write. At any given time, I have stationary. Thank you cards, thinking of you cards, miss you cards, just because cards, etc... anything you can think of, I have probably written cards for it. But, do they appreciate the cards I write? Absolutely... and the same goes for when they write a card or send a note to me... it is always appreciated. Sometimes the small things make the biggest difference. 

Change Your Thinking:

Have you noticed that all the challenges are meant to be on-going and not simply a one-time thing? I don't want you to eat healthy or exercise for one day... I don't want you to be a positive influence for one day and then give up. I don't want you to notice the good things about yourself for one day and then the next go back to picking yourself apart. No-- these challenges are meant to change your LIFESTYLE, not simply change your day. 

It is great to have a short-term goal, but then what happens when that goal is met? Do you go back to what you were previously doing and then eventually find yourself starting the goal over again? That's why changing your lifestyle is even more important that setting a short-term goal... You have to have direction or something to aim for after your goal is reached!

From here on out, a diet is simply what we put into our bodies and NOT something we GO ON. We no longer, "go on a diet." We change our diet... that way, we can meet our goals AND not fall back to where we originally were. 

From here on out-- every positive change we make-- is a LIFESTYLE. Nutrition, fitness and encouraging ourselves and others are all part of our lifestyles-- something that we make a habit of and stick to long-term.

Make Time for the Important Things

Remember yesterday when we talked about the impact we all have on others? Today, remember that and know that it's true.

This morning, as part of my morning routine, I checked my Facebook and saw that I had a wall post from one of my best friends-- We went to school together (third grade through high school), she lived a few doors down from me freshman year of college, we lived together sophomore year and were constantly together all 5 (yeah--we took the 5 year plan instead of 4...) years. We have laughed together, cried together, burnt dinners together (she even managed to burn Hamburger Helper once; and knows me well enough to know that I would say that), gone on vacation together-- and all the other, "best friend," things. Now, I live in South Carolina and she is in our hometown. We stay in contact-- but not near as much as we would like. So, seeing her post this morning really made me smile. It was a simple gesture, but it added to getting my day started off the right way. She told me that she enjoyed reading my blog and elaborated from there. Even the small gestures you make have an impact on others. Remember that-- and make somebody smile today!

Nutrition Challenge:
Today, I want us to try something we have never tried before. Any fruit or vegetable will do-- just try something that you have never had (or re-try something you have had in the past and didn't like). Trying different things (healthy things) will give you more options and more variety-- without having to turn to candy or chips! This challenge might require a trip to the grocery store-- but other than that, should be simple to accomplish.

Fitness Challenge:
Okay, who is feeling it after the intervals yesterday? It doesn't matter how many intervals you did-- I am proud of you for getting out there and giving it your all! Today, when you run to the grocery store to grab your new food item, park further away from the door than you normally do. Don't waste 5 minutes looking for a close spot when you could park further away and walk!

But no, that's not your challenge! Today, we are going to add in a simple exercise.
If you have a stability/body ball-- AWESOME. If not, we will simply do the exercises without them. Today, we are hitting the abs and starting with some crunches!
The ball crunch will be more intense than the floor crunch because it increases your range of motion and forces you to balance on the ball-- but either type will get the job done!
Form-- place feet hip-width apart. Arms behind head, elbows out. If on the floor, lift until your shoulder blades are no longer touching the floor and hold at the top for a couple seconds. Do not pull on your neck... If you have to, cross your arms over your chest to prevent this from happening. Ball Crunches use the same form, but you will be able to have a fuller range of motion.
Start with sets of at least 20-- and repeat 3 times. Cardio and diet are going to be key factors in getting the abs you want-- so don't forget about those aspects! You can work your abs out all day, but for them to look like you want them to, we are going to have to also cut the fat by diet and cardio!

Out of Your Comfort Zone:
Did anybody wake up 10 minutes early today? How does it feel to start your day off without rushing?

Today, my friend on my Facebook inspires the Out of Your Comfort Zone Challenge. It might not bring us too far out of the comfort zone.. but that's okay; it will still be beneficial! Whether it is your lunch break, time between class, time in your car or time at home before bed tonight-- I want you to set aside time to reconnect or catch up with somebody! Especially if you are someone who has moved away from home-- maybe for good, or maybe for school-- take the time to call someone you used to spend all of your time with.
My best friend from childhood and I plan, "phone-dates," to catch up with each other-- and we always find that nothing has changed. We have the same connection and the same things to talk about as we always yes. Sure, our interests have expanded from, "Barbie," to much more important life topics-- but the relationship is the same.
So, even if it is somebody you haven't spoken to in so long that you think they have forgotten about you, call them. Catch up. See how they have been. We are meant to have relationships and relationships should be our top priorities. Relationship with God first and then our earthly relationships. They deserve time and effort-- don't put them off until you have time for them... Make time for them TODAY!

"Love must be sincere. Hate what is evil; cling to what is good. Be devoted to one another in brotherly love. Honor one another above yourselves." Romans 12:9-10 (NIV)

Change Your Thinking:
Everything is a mindset. If you feel like you can't do something, you will probably never try it--therefore you will, in fact, never be able to do it. If you feel like you can make some positive changes and meet or exceed your goals, you will be able to. That's not to say you will be able to do it alone-- You need to have faith in God and in His plan and in all things you need to remember to give God the glory and the praise-- but, you can accomplish the things you want to in this life. We only have one chance on earth-- let's use our full God-given potential to make an impact and make the world a better place. No matter what your contribution is, it will make a difference!
Of course, to know what you want to accomplish, it is important to have a clear set of goals in mind. So, today, I want you to think about what you want to do with your life. Pray about it... and then, write your goals down. The more detail you can give, the better. Nobody starts a business without a business plan or goes into a marriage assuming they will get divorced... Everything takes time, work and a clear set of goals and aspirations! Don't hold yourself back from everything you can be... use your talents and live up to your potential. Because, guess what? YOU CAN!

"The Lord himself goes before you and will be with you; He will never leave you nor forsake you. Do not be afraid; do not be discouraged." Deuteronomy 31:8 (NIV)

In the previous post you will find a youtube video for the song, "Beautiful," by Mercy Me. Listen to it... It's a great song and will inspire you to be all you can be.

Beautiful by MercyMe (Lyrics)

You are Significant

I hope everyone had a great weekend and found ways to encourage themselves and others... and that everyone's Monday is off to a great start!

I know the words, "great," and, "Monday," don't often go in the same sentence... but yes, even Monday can be a great day!

Chad tells me every time I let stress get to me that all I need to do is change my mindset. It sounds simple-- and it honestly doesn't seem like a mindset can change anything-- but the truth is, it changes everything! If you are down, focus on the positives. If you are down, turn your struggles over to God and trust him to get you through the storm.

"The will of God will never take you where the grace of God will not protect you."

I am sure all of us have heard that saying at one point or another-- but how many of us have actually taken the time to think about and then believe it? It does not say that life will be easy or that we will always understand what God's will is-- but it does say that we will never be where the grace of God will not protect us. We probably have a hard time understanding that because not many of us truly understand, "Grace." It goes against human nature and goes against our naturally selfish will. Grace says that you will love, forgive and protect IN SPITE of the circumstances... human nature says that you will do things for others based on what they do for you. Changing your mindset to one based on God's will and God's grace instead of the standards of the world will make even the most impossible tasks more manageable-- because you are acknowledging that you cannot do everything by yourself and that you do need help. You have to be strong to ask for help-- even though the world tells us that asking for help makes us weak.

Nutrition Challenge:
For those of you have started your daily nutrition log-- congratulations! You have something to look back on and see where you need to make changes. Up until this point, we have been adding things to our diet... today, I am going to ask you to give something up. You do not have to give it up, "cold turkey," or even completely eliminate it at all-- but pick something that you know is holding you back from being a healthier you-- and cut it out! If you drink multiple sodas or coffees a day, try to only have one. If you eat a candy bar everyday, try to only eat one a couple of days this week. Small changes make all the difference! Continue to drink more water and to add in your healthy item before meals-- track your progress in your nutrition log-- as the changes happen, your sense of satisfaction will grow!

Fitness Challenge:
We have started out very slowly... and I hope everyone is feeling better now that they have some activity in their life! I hope you remembered to check out gyms or parks in your area-- because that will make todays challenge a lot easier!
Did you know that 1-minute of all out, as hard as you can go, cardio work will boost your metabolism? And that if you repeat the 1-minute of all out, as hard as you can go, cardio 6 to 8 times you can boost your metabolism for 24 hours?
So-- the challenge today-- go the the gym or park that you found... or a track in your area... and do some interval training! Meaning, warm up at a walk or comfortable jog (depending on your fitness level) and then go as hard as you can for 1 minute. After that, cool down at a walk or comfortable jog for 2 minutes... and then repeat. This is called interval training and it is the most effective way for your body to burn fat! As your fitness level increases, the cool down time should reduce in time.

Out of Your Comfort Zone:
If you are like me-- or at least like I have been for most of my life-- you probably sleep until the very last minute and then press the, "Snooze Button," as many times as you can in the morning. Tomorrow, we are changing that! I challenge you to set your alarm for 10 minutes early AND actually get up. This will set the pace for your day-- During the 10 minutes, think about your day and what you want to accomplish. Turn to your Bible or another motivational book for inspiration to start your day. Enjoy breakfast or a morning coffee-- whatever you need to do to start your day off positively.
I know, everyone likes to sleep in... but, this will help! For the past month, I have been giving myself time in the morning (and I am NOT a morning person, at all) and it really does make all the difference in the world. I have been reading, "The Purpose Driven Life," and, "Hero." Both are amazing books-- and both turn you to Bible verses to get your day started with inspiration and positive thinking.

Change Your Thinking:
YOU MAKE A DIFFERENCE. You matter. What you put out into the world IS noticed and DOES have an impact on others. Nobody's life is insignificant.

I had a long conversation with my Daddy this morning and it really brought that point home. He told me that he was proud of me and that he was glad his, "Da-Da's Doll," was back. (Da-Da's Doll is what I would tell people my name was when I was a very young girl... and it is still what my Daddy calls me).
My parents worry about me-- they know my personality and they can tell when I am stressed or sad or not myself-- even when I tell them everything is okay.
My Daddy told me today that he could tell that I was happy-- and that his driven, hard working daughter that he never had to worry about was back. Even though I always tell him things are okay, he could tell that I had gotten off track and had tried to handle too many things by myself instead of turning to God and to prayer... and now that I am more focused on being a positive example and living how I know I should, he can tell that difference, too.

My parents live 4 and a half hours from me and can tell that much about my life during phone calls and text messages-- Imagine the IMPACT YOU have on those you are around daily.

Whatever your job, goals, or any other current position in life is/are... please know that YOU MAKE A DIFFERENCE to those around you.

"How wonderful it is that nobody need wait a single moment before starting to improve the world." (Anne Frank)

"So do not fear, for I am with you; do not be dismayed, for I am your God. I will strengthen you and help you; I will uphold you with my righteous right hand." Isaiah 41:10 (NIV)

You are Uniquely You!

Today's Nutrition and Fitness Challenges are going to set us up for future success! Please continue instilling the habits of the last 2 days into your daily routines... Small steps make huge changes overtime!

"Know what's weird? Day by day, nothing seems to change. But pretty soon, everything is different." (Bill Watterson, American Author)

Nutrition Challenge:
As with the other challenges so far, this is to be ongoing. No, you do not have to do it everyday for the rest of your life, but I would recommend at the very minimum to keep it going for a month. But, as we continue to make small changes, I feel you will want to continue it for much longer than that.
Get a notebook, a word document, a scrap sheet of paper-- anything you want to write on-- and start a log of everything you consume today. Make sure you put the time, the item consumed and the amount consumed. Be honest with yourself-- it is for your eyes and will greatly help you put a visual on things that we can change in the future. It is NOT to make you feel bad about what you eat-- simply to let you see, written out, what some areas of improvement might be.
If you would like, and if you have questions about your personal nutrition journal (or anything else), please always feel free to email me at: betteru4life@yahoo.com.
Whatever method is best for you, please start a nutrition log. You can use notebooks, computer software, smart phone apps or anything else... as long as you have a visual!

Fitness Challenge:
Walk and stretch again today... Increase your walking time and/or distance.
In addition to that, I want you to look up gyms in your area... if you have no interest in going to a gym, that's fine... look up parks and walking trails. It is going to be important to be able to do a variety of activities... and a lot of times, having a change of scenery will help! After we get into a routine of basic physical activity, we will start to switch things up!
As with the nutrition heading, if you have any questions specific to you, please feel free to email me at: betteru4life@yahoo.com

Out of Your Comfort Zone:
Okay, I LOVE music... all kinds of music. And I am the old-fashioned one who prefers the radio over the iPod in the car (iPods are great at the gym, but I enjoy the variety on the radio-- and if a station plays a song too much, you can always switch to another station). In my preset of radio stations you will find: 1 Christian Station, 2 Country Stations, 1 Classic Station (mainly because they play MJ all the time), 1 Rap/Hip-Hop Station and 1 Top 40 Station. As you can see, I enjoy a huge variety of music!
For the past few weeks, with the exception of a brief MJ jam session (Man in the Mirror), I have kept my radio tuned into the Christian station at all times. At first, there were only a few songs that I knew the lyrics to; but now, they are the songs that play in my head all day. The reason I am calling this, "Out of Your Comfort Zone," is because it is always challenging to do something unfamiliar-- even if it is simply changing the radio station.
It is AMAZING how much a day can improve when you have uplifting words circulating in your head... No disrespect to any musician or genre of music-- but inspiring lyrics really do improve your day!
So, today, the challenge is to find an inspiring station and listen to it every time you are in your car. If you are in the Charlotte area, I listen to, "His Radio," at 96.5. At the office, we keep the radio on, "New Life 91.9." Out of the Charlotte area, I apologize, I do not have any suggestions. If you can't find anything, pull out that smartphone and listen to a live stream! There are always options! Google is a great website to find anything you are looking for-- so search for a Christian station in your area!

"I'm starting with the man in the mirror. I'm asking him to change his ways. And no message could have been any clearer; if you want to make the world a better place, take a look at yourself and then make a change." (Michael Jackson-- Man in the Mirror)

Change Your Thinking:
Okay, I will let music be the theme today.
If you know me personally, you probably know that I would love to be a famous musician. Setback, I have possibly the most unpleasing singing voice of all time. Solution, I have my own personal concerts in my car when I am alone (or when I am with one of the lucky ones who have to suffer through my voice-- Chad, Mom, Dad, Lindsey, Steffi, Keshia, Kelly... thanks for dealing with me).
The point is, I will never be on stage singing for fans-- but I can still do something that I enjoy, which is singing! But, for a more practical challenge...
We are all given different abilities and different ways to have an impact-- find what yours is and embrace it! I am good at motivating people and I care about making a difference in someone's life-- so God blessed me with an outgoing personality and communications skills. EVERYONE has SOMETHING they are good at; and it is their special gift and contribution to the world... find yours and embrace it!
And, for the things you aren't especially good at--if you still enjoy it, do it for yourself!

"Each one of us should use whatever gift he has received to serve others, faithfully administering God's grace in its various forms. If anyone speaks, he should do it as one speaking the very words of God. If anyone serves, he should do it with the strength God provides, so that in all things God may be praised through Jesus Christ. To Him be the glory and the power for ever and ever. Amen." 1 Peter 4:10-11 (NIV)

A Personal Reflection of Yesterday's Challenges

Good Morning Everyone!! I hope everyone is waking up refreshed and ready to begin another wonderful day of change and improvement! I know I am.

Yesterday, the challenges were a little bit harder, so I am going to use this entry as a reflection on yesterday.

Okay, be honest, how many people followed through with the challenges yesterday? If you added more water throughout the day and a little bit of stretching after your walk, congratulations! If not, it's never too late to start... and remember, we are making lifestyle habits, so keep at it today!

The other challenges were a little harder. I want to start off by saying thank you, to anyone who reads this, for holding me accountable for the, "Out of Your Comfort Zone," challenge. Yesterday, I looked at a blank computer screen for a while-- and then got back to work. I was at the office until 2pm yesterday and at the gym from then until 8pm--and once I got home, I put it off again (I guess I wasn't kidding when I said out of your comfort zone). But, knowing I would ask who completed the challenges, I sat down this morning and sent out a message to an old friend that I haven't spoken to in almost 2 years. I went with the Facebook message option-- I have changed phones since we last spoke and no longer have her phone number, so a call wasn't an option. Email would have been good; but I think Facebook will reach her quicker. If you were like me and put it off, please get around to doing it today. We can always come up with hundreds of excuses to prevent us from doing something, but we will always have a greater impact and get more done if we don't take the time to make excuses for ourselves. If calling is too intimidating for you or you don't have the number anymore, try a different method of communication. An email or letter will let you get your feelings out without opening the argument or other situation up again.

What about the areas of control? Was anyone able to reflect on that and and make a conscious effort to trust God to handle areas of our lives where we don't know what to do? "Let go and let God," is a popular saying for a reason....

Personally, I like thinking I am able to control situations. Acknowledging that things are out of my control; and not feeling weak when I cannot control situations, is something that I am working on. I am very much a work in progress, and I always will be. No matter what improvements I make in my life, there will always be something I can do better... and that is not a weakness. I have learned that sharing the burden or the stresses will soften your personal load-- so, talk to those who are closest to you. Be receptive of their input. And ultimately, pray and willingly leave your sorrows in God's hands.

"Do not be anxious about anything, but in everything, by prayer and petition, with thanksgiving, present your requests to God. And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus." Philippians 4:6-7 (NIV)

Let it Go!

Be honest, how many of you followed the challenges yesterday? Did you sincerely compliment at least 3 people and did you build yourself up with positive reinforcement instead of tearing yourself down every time you passed a mirror? What about adding something healthy to your diet or adding something to your fitness routine?

I hope you did! If not, let's get started with that today. If yes, let's do it again today! Make a habit out of encouraging others and yourself... make activity and healthy choices a habit! Pretty soon, you won't have to think of those things as challenges anymore; they will be a way of life! The more positivity we can put into the world, the better. Let's stay focused on yesterday's challenges as we move into a new day.

A Couple Benefits to Exercise:
Of course, everyone knows that, "exercise is good for you." But, why? There are a ton of positive outcomes you achieve by exercising. Today, I am going to list a few that you might not typically think about.
-Allergies-- Yes, that's right! With Spring approaching, I know many of us are dreading our allergy issues. But, did you know that exercise is one of the body's most efficient ways to help you control nasal congestion and the discomfort? Another more natural way to handle sinus issues is by a chiropractic adjustment...
-Depression-- Feeling down? Go to the gym or go for a walk! Exercise helps to speed your metabolism as well as allow for more oxygen to be delivered to the brain... the increase in circulation in the brain improves your mood!
-Back Pain-- Exercise helps to strengthen your core muscles; resulting in less back pain! Of course, if you have a back condition it is important to consult a professional as to which exercises will be the most beneficial to you!

Nutrition Challenge:
Water, Water Everywhere!
It is SO IMPORTANT to stay hydrated. I would assume that most of us do not consume anywhere near as much water as we should; and luckily, that's an easy problem to solve! If you normally drink 2 waters a day, drink 3 today... that still isn't enough, but it's a small step in the right direction (and we like small steps that we will stick to, right?). If you normally don't drink any water-- please please please at least drink 1 bottle today.
Did you know that our bodies often confuse thirst for hunger? If you are hungry, drink a serving (at least 8 ounces) of water first. That way, if it was a thirst issue, your body is starting to be satisfied... and if you are still hungry, it will help prevent you from over-indulging.
If you think you already drink enough water... Great! You are a step ahead of the game--- but still, increase it!

Everyone carry a bottle (I am by no means suggesting you be the guy we have all seen at the gym carrying a gallon of water... any size bottle will do!) around with you today and make a conscious effort to drink water throughout the day. If you must drink a soda, drink a water right after. You will eliminate empty calories once you start replacing other beverages with water... You will be hydrated... It is great for your skin... Just drink it! :-)

Fitness Challenge:
Beginners-- Yesterday we walked, either outdoors or around the house. How did you feel after that? I know, you might feel silly walking around the house while you are doing it... but didn't you feel a since of accomplishment when you were done? Starting a fitness routine--no matter what it is--is a great step in the right direction! I sincerely wish I could sit down and come up with a personalized routine for everyone who reads this-- but hopefully, the general challenges give you the jump-start you need!
Today, I want you to repeat the walk you did yesterday. We are going to start slow and be careful not to over-exert ourselves. After your walk, I want you to stretch. It can be as basic as you want it to be, but just make sure you get yourself in the habit of stretching AFTER your exercise. Stretching can improve your flexibility and reduce muscle soreness (which will be especially important when the challenges gradually increase in intensity), but be sure to stretch either after your complete workout or at least wait until after your muscles are warmed up. Stretching a muscle that has not been warmed up increases the chance of injury; and that is obviously something we want to avoid!

For the more advanced exercise crowd, you know your routine and you know what you are comfortable with. Today, I want you to help someone who appears to be confused in the gym. Plus, if it has been a while since you have truly felt you had an effective workout-- Switch it up!!

Out of Your Comfort Zone:
I have thought long and hard about this one-- and honestly, I have tried to talk myself out of using this one for today. If I extend the challenge to you, I also have to follow the challenge myself-- and this one is going to be hard for me. How many of you have an old friend, or maybe even family member, that you haven't spoken to in a while? Maybe it was a fight or a disagreement... Maybe it was a misunderstanding... Maybe it was their fault or maybe it was yours. Today, I want you to let it go! And, I want you to take it a step further and contact them about it... tell them you want to move on and put it behind you and that you value the friendship you had before conflict came in the way. Maybe they will be receptive; maybe they won't. But, you will feel a sense of relief knowing that you have let go of a grudge that has been holding you back. And, whether they let you know they appreciate it or not, they will.

Changing Your Thinking:
Today, I want you to reflect on aspects of your life where you try to have too much control. This is going to take serious thought--and commitment--on your part. Then, I want you to take the areas you are trying to control and I want you to trust God and trust in His plan for your life. Pray about it and leave the control in His hands.

"For I know the plans I have for you, declares the Lord, "plans to prosper you and not to harm you, plans to give you hope and a future. Then you will call upon Me and come and pray to Me and I will listen to you. You will seek Me and find Me when you seek Me with all of your heart." Jeremiah 29:11-13 (NIV)

Be an Encourager-- And Make Small Changes!

How many times have you watched TV or opened a magazine to find a new, "fad diet," or even to hear advertisements saying that you are insignificant or that there is only one body type that is acceptable?

I have a problem with that. As a 24 year old who studied Media Communications, I can recognize the techniques as an advertising method-- or as a way to sell a product-- but daily being inundated with the same information, people (especially younger/teenage generations) start to believe it.

Psalms 139:14 says, "I praise You because I am fearfully and wonderfully made; Your works are wonderful. I know that full well."

Think about that-- You are made in God's image! Fearfully and WONDERFULLY made. Isn't that more important than what the world or media tell us?

Of course, if you are over-weight and want to change your body-image for better health or a higher quality of life... that is also great! But, do it for the right reasons and do it for yourself-- not to comply to what society says you should be. How great would it be if the media and others in the world encouraged us instead of constantly filling us with feelings of inadequacies?

Today, I challenge you to make a couple of changes... Small changes that will better your life!

Nutrition:
-If you consume an unhealthy diet, add something to it. Yes, add. Before you sit down for a meal, eat an apple or another fruit. That way, you aren't immediately setting yourself up for failure by doing a complete diet overhaul... You are simply starting a good (and good for you) habit that will eventually make it easier to make other small changes! Doesn't that sound better than the traditional, "all or nothing," fad-diet mentality??

Fitness:
-No matter your current fitness level, today I want you to add another component. Do not over-train... especially if a fitness routine is new to you.
---For beginners, take a walk. If it is pretty out where you live, take the time to enjoy the weather! If it's cold, rainy or anything else that keeps you inside-- Walk up and down the stairs in your house for 5 to 10 minutes. If you don't have stairs in your house, walk laps around the living room or kitchen. Make a habit of getting some sort of activity in your schedule. Exercise has SO many benefits (we will discuss some of those benefits in later posts).
---Intermediate or Advanced, you know your fitness level and probably already have a routine that you like to stick to. If you typically do a set time and a set pace of cardio, add some intervals! Meaning, warm up at your usually speed and then kick it up a little faster or to a higher incline/resistance for a minute... then go back to your usually speed. Repeat as many times as your fitness level will allow. Again, please be careful to not over-train or push yourself past your limits!

Out of Your Comfort Zone:
-Okay, remember how we were talking about how it would be nice if we were encouraged by the media or by the people around us? We can't control the media-- but we can control how we treat those around us! This might be uncomfortable for some of us-- but I challenge to to sincerely compliment at least 3 people today. The key there is to be sincere... If you are out and receive great service, acknowledge it. If someone has an outfit or accessory that you like, tell them. If someone surprises you with a kind gesture, let them know you appreciate it. Whatever it is, compliment at least 3 people. You never know the impact that can have on someone's day... and it will be rewarding to you at the same time!

Changing Your Thinking:
-Today, every time you pass a mirror, instead of picking yourself apart and looking for imperfections (yes ladies, even when you take your make-up off tonight), make it a point to notice something you like about yourself! No, we do not want to be conceited.. But confidence is a wonderful thing!
Do not compare yourself to other people-- Do no make yourself feel better by discouraging others.
Be an encourager to YOURSELF and to OTHERS.

A Brief Introduction

My name is Erin and I am 24 years old. I grew up in a small town in north Georgia and went to school at Kennesaw State University where I studied Media Studies Communications.

I was blessed enough to grow up in a Christian home with parents, grandparents and friends who have always and still always support me. But, as a lot of teens and young-adults do, I thought I knew more than my parents and thought I could do things my own way (yes, I can be stubborn and hard-headed at times). Yes mom and daddy, y'all have always been right (you told me I would admit that one day).

After college, I followed Chad (my boyfriend) to Fort Mill, South Carolina. The first thing that attracted me to this place (other than the fact that he was here) was the emphasis on family and community involvement. Parks, churches, recreation centers, trails, etc are everywhere you turn in this small town. But naturally, I let life get in the way of my initial vision. Work, finances, stresses and everything else took precedent over getting involved in the community, finding a church to call home and simply enjoying the things Fort Mill has to offer... as well as enjoying the great man I have found in Chad. 

Chad is a chiropractor and the kindest, most giving person I have ever met... His passion for helping people inspired me to take a look at what I was doing with my life and make a change. Yes, I spent years in college studying communications (and I loved it), but there are also other things that I have found important to me. My daddy is a fireman...but has also managed gyms and been a trainer for most of his life. The combination of Chad and my daddy supporting me, and my time spent reflecting on what I want to accomplish in life, led me to the conclusion that I should become a Personal Trainer and do my part to make my community healthier.

I started my personal training course in November 2010 and since then my passion for it has continued to grow.

I came up here on May 5, 2010 and we closed on our house on June 1, 2010. Even with all the positive steps I had made-- and Chad and I had made together-- something was missing.

On February 7, 2011 I completely allowed stress to catch up to and get the best of me. Life in a new place, starting a new office, buying a house, starting a new career path and everything else all added up and I seriously hit rock-bottom. If you know me personally, I am sure you are amazed that I wrote that sentence... I generally do not allow myself to be vulnerable in front of others (and that is another quality I am working on). I called my mom and my sister, talked to my daddy and talked to Chad and after all of that I was still stuck in a pit of self-pity. The next day, I picked up my phone and searched, "Transformation Church." I have seen the signs for the church multiple times; and I cannot logically explain why it was February 8, 2011 that I finally decided to see what it was all about. The website was awesome and even had clips to past sermons-- so I listened to one. Afterwards, I prayed like my life depended on it.... Then, I got out of bed and came to the office with an improved outlook on life. Since then, I have started reading, "The Purpose Driven Life," (a few years after most people read it...) and have gotten back to turning to prayer and my Bible when life throws me a curve ball.

Chad has been completely supportive (as always) through the changes God is making in my life. We have attended Transformation Church for two services now (both Sundays since I looked it up online) and we have both started making it a point to take time out for God and for each other.

I am in no way an expert on the Word of God.... and I will constantly be a student and will daily learn more. The same with training--- no matter what I know now, I will always continue to expand my knowledge.

If you choose to follow this blog, I hope my story and my journey to become a better me can also inspire you to become a better you.

I will include fitness tips, wellness tips, nutrition tips as well as Bible verses, knowledge I gain in my readings and experiences... and then end the entry with a challenge or a point to reflect on.

Again, I am not an expert... Simply a girl finding a higher purpose.