body and soul – Page 2 – True Vine Living

Interrupted!

Fear not, for I am with you;
be not dismayed, for I am your God;
I will strengthen you, I will help you,
I will uphold you with my righteous right hand.
Isaiah 41:10

Read Time 4 Minutes

In the past few weeks all of our lives across the United States as well as most of the world have been interrupted by Covid-19. Even if we have not personally contracted the virus and hopefully will not, we are all effected by the quarantined environment we are living in daily. Grocery store shelves are empty of basic needs, restaurants, businesses. schools, and churches are closed for now, and new vocabulary and guidelines are developing such as “social distancing” and “working remotely”. It is certainly an unsettling time and pushes our minds to think of scenarios we are not used to thinking about here in America.

“Therefore I tell you, do not be anxious about your life, what you will eat, nor about your body, what you will put on. ²³For life is more than food, and the body more than clothing. ” Luke 12: 22-23

I find myself thinking each day as I eat a meal prepared at home, how thankful I am for that food on my table! Although, I have always been thankful to God for provisions, it is much more heightened in light of the growing reality that even in America our abundant lives we have become so accustomed to can be interrupted!

As a Christian we can draw on the truths of God’s promises to supply all of our needs and to be our stronghold through uncertain times. However, if you are like me…even when we know these truths, we can find ourselves allowing anxious thoughts to creep into our minds. We fear things our minds imagine that goes beyond the reality. These fears are fed, of course, by all the panic and media coverage going on all around us. The struggle is real to choose the way God wants us to think. We often live in our own strength that wants to feed on fear and anxiety which is not of God. This reminds me that even the Apostle Paul struggled with being pulled in this way. He tells us in Romans 7:15, “For I do not understand my own actions. For I do not do what I want, but I do the very thing I hate.”

Paul struggled like we do, but he also learned the secret to doing life and living above fear! He shares in Philippians 4: 12-13, “I know both how to have a little, and I know how to have a lot. In any and all circumstances I have learned the secret of being content—whether well fed or hungry, whether in abundance or in need. I am able to do all things through Himwho strengthens me.”

In the last few weeks, our lives have drastically been interrupted by Covid-19! It helps me to remember that if we purposefully set our mind on the truths and promises from God’s word, we can begin to realize that He does supply all of our needs. However, those needs may not be what we are used to thinking we need. If everything were stripped away from us, God would still give us what we need to endure all things. He will give us strength and peace for whatever circumstances He allows us to encounter. If you really think about it, HE IS ALL WE NEED! Paul showed us that by praying and singing hymns to God even when he had been beaten and thrown in prison (Acts 16).

Maybe this interruption can be looked at positively as a time to draw near to God in a new and deeper way! A time to praise Him, love others more expressively, and shine a light on a world that needs Him desperately!

When fear and anxiety begins to set in, it helps me to remember to ^“Rejoice always, pray without ceasing,give thanks in all circumstances; for this is the will of God in Christ Jesus for you” 1 Thessalonians 5:16-17.

Remote Exercise

A result for me from the corona-virus outbreak has been the closure of the YMCA where I had just begun building up my clientele. I am thankful that I have been able to put a spin on the remote work environment. Instead of holding training sessions with clients indoors, we have moved outdoors, and I am able to still meet their needs by holding personal training sessions at a local park. We have been using stairs, paths, piers, park benches, and rails to aid us in getting a good physical workout. Not only is it helping each person to stay fit in body, but I believe it is helping them and myself to stay fit in spirit too! The outdoors is refreshing and rejuvenating…a place where you can marvel at God and let Him wash peace and tranquility over you!

I encourage you to take advantage during this restricted time to get outdoors where there is plenty of space to social distance while getting a good workout for your body and soul! Walk at a quick pace along paths, jog up and down stairs, use a park bench to do inclined push-ups and tricep dips. There are many cardio and strength training exercises that can be done with very little equipment. Get creative, get outside, and get moving to beat the Covid-19 blues!

Stay Calm in the Storm

YMCA Mission Statement: To put Christian principles into practice through programs that build a healthy spirit, mind, and body for all.

Read Time 3 Minutes

Over the last couple of months, I have been adjusting to the big changes of moving from Texas to Washington. One of those changes has been starting up my new personal training business and all that goes with being an independent business owner. God has greatly blessed me in this pursuit! I was able to contract with the YMCA, and now I am working with clients in a beautiful thriving facility. I am once again helping women reach health and fitness goals. However, just as I have begun to build my business, our country has been thrust into a state of emergency with the COVID-19. We are experiencing circumstances like we have never experienced before in our country. Much is shutting down to try and stop the spread of this virus, and that is effecting all of our lives in many ways!

I shared the following post on Facebook in an effort to offer some comfort and assurance during this unprecedented time, and I wanted to add it to my blog to give encouragement to anyone who might read my blog. WE CAN remain calm and even HAVE a PEACE which surpasses all comprehension in our present circumstances:

I know who goes before me I know who stands behind The God of angel armies Is always by my side The one who reigns forever He is a friend of mine The God of angel armies Is always by my side And nothing formed against me shall stand You hold the whole world in your hands I’m holding on to your promises… (Chris Tomlin)

God is bigger than Coronavirus, bigger than any pandemic, bigger than a shortage of toilet paper!In this world though, we will have trouble and there seems to be a lot of it!

Whether you’re trying to remain on the sidelines of the present circumstances using a sense of humor as you look at the frenzy, or you are feeling some anxiety rising in you…our lives are all beginning to be highly effected by the craziness going on! I’m thankful that the Y continues to remain open right now and I am able to work with clients and continue building my business, however, nothing looks very certain over the next few weeks.

In all of this though, we can experience peace!

I have said these things to you, that in me you may have peace. In the world you will have tribulation. But take heart; I have overcome the world.” – John 16:33

God doesn’t promise us an easy life in this world, but He does promise a peace that surpasses all comprehension. And He does promise us His unfailing help.

Do not be anxious about anything, but in everything by prayer and supplication with thanksgiving let your requests be made known to God.And the peace of God, which surpasses all understanding, will guard your hearts and your minds in Christ Jesus. – Philippians 4:6-7

Fear not, for I am with you; be not dismayed, for I am your God; I will strengthen you, I will help you, I will uphold you with my righteous right hand. – Isaiah 41:10

This kind of peace begins with salvation…“For God so loved the world, that he gave his only Son, that whoever believes in him should not perish but have eternal life. – John 3:16

Jesus endured a horrific death on the cross to pay for our sins and make the way for us to be in Heaven for eternity. The moment we ask him to be our Lord and Savior, we instantly can begin to feel the peace and the help to deal with ALL our present circumstances. You can feel that kind of peace for your daily life now because you know for certainty where you will spend your forever!

We can tackle anything when we know Jesus, because we know we will be victorious over every struggle, every epidemic, every sadness, and even death!

“O death, where is your victory? O death, where is your sting?” The sting of death is sin, and the power of sin is the law.But thanks be to God, who gives us the victory through our Lord Jesus Christ. – 1 Corinthians 15:55-57

May your day and weeks to come be filled with the PEACE that surpasses comprehension!

Washington cherry blossoms bloom while it’s still winter.

“Our Lord has written the promise of resurrection, not in books alone, but in every leaf in springtime.” Martin Luther

No to Resolutions…Yes to Goals!

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

Read Time 4 Minutes

In my first blog post, I wrote that my reason for starting this blog was to “share encouraging words as often as possible highlighting my love for Christ first, and then my love for fitness and health”. Recently, I shared in my blog about living free of fear and on the ability to take a leap of faith in this new year. I hope that each of us may live this year in a way where we are feeling that freedom because we can do all things through Christ who strengthens us (Philippians 4:13). Now, I want to write a few ideas about working towards health and fitness goals as we start this year. I know that I need to muster up motivation and energy to make mine happen. It helps me to remember that “For the moment all discipline seems painful rather than pleasant, but later it yields the peaceful fruit of righteousness to those who have been trained by it” (Hebrews 12:11).

Ring in 2020…a new year and a new decade! This is the traditional time to make bold New Year’s Resolutions. If you are like me, it can be hard to take the time to make these resolutions happen in our busy fast paced lives. New Year’s Resolutions are usually great intentions with big ideas and hopes, but often fizzle quickly because they are general statements with little planning put into them.

Many times, these resolutions revolve around health and fitness desires. If we want to get serious about making some fitness goals, it might be helpful to take some time to make thoughtful goals with a plan that can be achieved in steps over the entire year. Using the acronym SMART might help in developing goals.

Image by Katie Kerpel – The Balance 2019

Try creating a plan that would be time-based each month towards an attainable goal. Goals are more easily reached in increments that can be measured along the way. Accomplishing each small step gives a sense of achievement and celebration along the way!

There is a saying that the best-laid plans of mice and men often go awry. So even with a SMART plan, don’t go it alone. Give it to our Lord daily through prayer.

Behold, God is my helper;
the Lord is the upholder of my life. Psalm 54:4

One of the most popular New Year’s Resolutions is changing one’s body composition (fat loss or building lean body mass). Here are some general guidelines adapted from the National Academy of Sports Medicine that can be worked into SMART goals if this is your desire. Try starting with one guideline at a time and adding another one each month until new habits are formed over the year resulting in a better healthier you!

*Make small decreases in food and beverage calories. Choose a food or drink to give up that you know is not good for you. (ex. soda or chips)

*Increase physical activity.

*Distribute protein, carbohydrates, and fat throughout the day and at each meal consuming less than 10% of calories from saturated fat.

*Choose more whole grains, fruits, and vegetables. (Fiber and complex carbs aid in hunger control)

*Limit alcohol consumption.

*Try 4 to 6 smaller meals a day to help control hunger, minimize blood sugar fluctuations, and increase your energy.

*Avoid highly processed foods.

*Drink plenty of water (9-13 cups per day).

The combination of trying these modifications to your diet and increasing forms of exercise at the same time should start you on your way to reaching your health and fitness goals.

Enery Snack

One of my favorite snacks I make is a mixture of natural roasted almonds, dried cranberries, and a few chocolate chips to add extra enjoyment for the taste buds. You can use this snack as one of your smaller meals in a day or use it as an after workout snack. The snack is packed full of good nutrients for your body. Almonds provide protein and dietary fiber as well as calcium, iron, potassium, Vitamin E, and Magnesium. Dried cranberries are another great source of fiber and have disease-fighting antioxidants. The added sugar to dried cranberries can make them high-carb, so look for varieties that are sugar reduced. Use chocolate chips that are high in cacao…60% or the higher the better to provide your body with less sugar and more health benefits of antioxidants.

I like to roast my almonds by laying them flat on a cookie sheet and cooking them at 475 degrees for 7 minutes or until you hear one or two begin to pop. Let them cool and then mix them with low sugar dried cranberries and high cacao chocolate morsels…and ENJOY!

Therefore, whether you eat or drink, or whatever you do, do everything for God’s glory. 1 Corinthians 10:31

May God bless your 2020 with much love, joy, peace and a year filled with health and wellness!

Living Free in the New Year: Part Two

Free to Take the Leap

*For God has not given us a spirit of fear, but of power and of love and of a sound mind. 2 Timothy 1:7*

Read Time 3 Minutes

In February of 2008, I physically took a leap out of an airplane and experienced an unbelievable thrill as well as a new sense of freedom! This sky diving experience had an emotional side to it too. It ushered in a new phase of life for me as well. I had experienced a great loss, and I knew that I had to brave the world in a new and independent way. However, I also knew that in a way like never before, I would need God’s help and guidance. I would need to draw upon His strength, comfort, mighty power, and love to permeate my whole being moment by moment to navigate life and live it to its fullest. Life here on earth is not safe, but with all trust placed in God, I could travel this new journey with excitement, joy, and a new found freedom! I could be confident even without knowing the next steps because my security was completely placed in our All Mighty God whose love never fails!

Now, 12 years later, that journey has taken me to new places and new levels in my faith walk. Recently, my husband and I took a leap of faith together and moved 2,000 miles out of our comfort zone to follow a plan that we both felt God was calling us to partake in. Before taking that leap, we had much prayer over the decision, much discussion with each other, family and friends, and a lot of back and forth of the pros and cons of the decision. In the end, we felt like God had us in a forward-moving current and the thought of staying in our comfort zone began to feel stifling. Playing it safe actually felt worse than taking the leap into a future of unknowns.

With this reminder from God’s word:

Yahweh my Lord is my strength;
He makes my feet like those of a deer
and enables me to walk on mountain heights!
Habakkuk 3:19

we leaped into the new adventure that God had for us ready to take the ups and downs of the journey with Him by our side.

What then shall we say to these things? If God is for us, who can be against us? Romans 8:31

May you be encouraged in this new year to take a leap of faith if God is calling you to step out with Him in a new adventure!

Brothers, I do not consider that I have made it my own. But one thing I do: forgetting what lies behind and straining forward to what lies ahead, ¹⁴I press on toward the goal for the prize of the upward call of God in Christ Jesus. Philippians 3: 13-14

Living Free in the New Year: Part One

Free from Fear

Look at the birds of the air: they neither sow nor reap nor gather into barns, and yet your heavenly Father feeds them. Are you not of more value than they? ²⁷And which of you by being anxious can add a single hour to his span of life? Matthew 6: 26-27

Read Time 4 Minutes

“Whenever I am afraid,
I will trust in You. ” Psalm 56:3

One of the biggest fears most of us have is the fear of what we will lose. Some of us have already lost a lot and are fearful of what we will lose next. Some have not experienced much loss yet, but know that they will by looking all around at what others have lost…loss of jobs, loss of health, loss of loved ones, loss of life. If you are like me, my greatest fear is to lose a close loved one…spouse, child, parent, sibling. How can you look forward with excitement to what will happen in 2020 if you allow yourself to be gripped by fear?

I have lost close loved ones in my life (2 times…one by death and one by being rejected). Yet through those tragedies, I learned to let go of fear. It can creep back at times, but (using my daughter’s recent words), “You’ve got to catch yourself when that begins to happen, and you can’t let yourself spiral”. How do you not spiral? I have learned through experience that when you are stripped of something precious to you, you can still find joy by not just having faith in God, but by clinging to God through faith to sustain you through every moment of every day. If and when the terrible thing happens, you WILL be okay with HIM…the pain, the sadness, the grief will give way to growth, strength, a deeper walk, wisdom, peace, and yes, even JOY when you are are clinging to Him. That is how you do not grow bitter, how you let go of fear, how you live above the sufferings while you are here on earth, and how you remember that the time we have here is just a moment in eternity.

Count it all joy, my brothers, when you meet trials of various kinds, ³for you know that the testing of your faith produces steadfastness. ⁴And let steadfastness have its full effect, that you may be perfect and complete, lacking in nothing. James 1:2-4

Our lives last seventy years
or, if we are strong, eighty years.
Even the best of them are struggle and sorrow;
indeed, they pass quickly and we fly away. Psalm 90:10

Satisfy us in the morning with Your faithful love
so that we may shout with joy and be glad all our days. Psalm 90:14

When I was 7 years old, my mom, sister, and I were waiting at home for my step-dad to get finished at the airport with a flying lesson and come home because we were all going shopping when he came back. Instead, we got a knock at the door. Three strangers entered and announce the tragic news that he and 3 other men had been in a plane crash and all 4 men lost their lives. In one instance what was a happy day turned into a nightmare. At that young age, I had not developed my own faith to understand the truths of how God can sustain you through such times. However, I had a beautiful example that God placed in my life to help teach me and grow me in the way of true living in Him, my mother. She handled herself and my sister and I with gentle love and strength that she not only attributed to God but modeled daily through our sorrow. She could have been angry and bitter. She could have sunk into her grief leaving us to struggle through our own confusion and sorrow with little help, but she did not. She was the extension of God’s sustaining love to us and the beginning to my deepening walk with God.

Your reliance on God during a time of great loss might just be an example and a witness to someone else! Many years later in life, I had another big loss! This time my own faith grew to even deeper levels as I walked hand in hand with God. This time, I got to do for my daughter what my mother did for me years ago!

Cast your burden on the Lord, and He will sustain you; He will never allow the righteous to be shaken. Psalm 55:22

IF you were to lose “everything” this year, would you be okay? Say, YES, and live abundantly in 2020 free from fear and free to enjoy all daily blessings from above…free to LIVE and free to LOVE unhindered!

Do not fear, for I am with you; do not be afraid, for I am your God. I will strengthen you; I will help you; I will hold on to you with My righteous right hand. Isaiah 41:10

GPS to the Rescue

“In all your ways acknowledge Him, and He will make straight your paths.” Proverbs 3:6

Read Time 4 Minutes

I was recently making a short 70 mile trip to see my daughter at college. There are 2 routes available for this destination…one that sticks to main highways and one that takes a more “country road” path. Both ways are very familiar to me as I attended the same college. On this particular day, I wanted to take the favorite country path. I checked the forecast before leaving that morning and there was a 30% chance of rain for later that afternoon. I set out excited to see my daughter soon!

It wasn’t long into my drive that rain began earlier than expected. I reached a stretch of road that was under construction, and in that stretch, the rain became a torrential downpour! So much so, that I could barely see 3 feet in front of me. There was no place to pull off due to a concrete wall because of construction. The lanes narrowed and there were many oncoming construction vehicles coming the opposite direction with their lights beaming in my already blinded vision. What had always been very familiar to me seemed foreign for the moment, and I felt a little fear rise inside of me. My hands griped the steering wheel with a very tense hold, and I began to pray for safety. Then the road forked and in my path were road blocks and a sign that said road ended. It was still pouring and there were no signs for a detour. I didn’t even recognize where I was along the route. I was able to pull over at this point. Because of our modern technology, I was able to pull up GPS and be guided along a new path. Soon I was on my way again just as the heavy rain began to let up.

I thanked God for getting me get through those intense moments safely. Sometimes, I scoff at all the modern technology such as GPS because I like to use old fashioned ways. On this day, I was thankful for GPS. It made me think about how just as the GPS guided me to safety and back on my path in a murky situation, God does that too on an exponentially larger scale for my whole life. I think others might have already made this analogy before, but on this day, the analogy that God is my GPS for doing life struck me wholeheartedly! I thought, “GPS…God Provides Security”!

Sometimes we get ourselves off the path that God has for us. Sometimes, we are blindsided by life. Whatever the circumstances are, God desires to always help us and guide us on the path that is His will for our lives. This road trip experience just reminded me to always look to God for directions, security, and peace of mind. He is the ultimate GPS!

“It is the Lord who goes before you. He will be with you; he will not leave you or forsake you. Do not fear or be dismayed.” Deuteronomy 31:8

Ever Feel Lost at the Gym?

Joining a gym is a great first step to becoming a healthier you! Many people join with that goal, but then feel at a loss for how to use all the equipment or even how to progress themselves along to reach their goals. A gym can sometimes feel very intimidating. As a personal trainer, helping woman learn about equipment as well as techniques for exercise and progression are some of the ways I help them. In a sense, a personal trainer can serve as a GPS for the gym and for your workout life.

Here are a few tips on maneuvering through the gym…

Usually, people are very friendly at gyms. If you’re not sure about how to use a piece of equipment, just ask someone who works there or another gym member.
If you see another gym member using balls, steps, ladders, dumbbells, battle ropes, or anything in the gym in new or interesting ways, strike up a conversation and learn something new.
Once you know how to use some of the equipment or weights properly, learn ways to progress. You can progress by increasing the weight by small amounts over time. Or you might choose to increase the number of reps using the same weight. You can also increase sets such as 2 sets of 15 to 3 sets over time.
Exercise with a friend and help each other learn.
Also, you can Google just about anything for exercise…just pay attention to the source as you would with anything you Google.
Have fun and don’t give up on working towards your fitness goals! Fitness is a good thing for body and soul!

^”For the moment all discipline seems painful rather than pleasant, but later it yields the peaceful fruit of righteousness to those who have been trained by it.” Hebrews 12:11

Morning Vibes

“With the new day comes new strength and new thoughts.” Eleanor Roosevelt

Read Time 4 Minutes

Today I read in Psalm 90:10, “Our lives last seventy years or, if we are strong, eighty years. Even the best of them are struggle and sorrow; Indeed, they pass quickly and we fly away.” I thought to myself…this is so true. Although, there are many highs in life, so often it seems that there is constant struggle or sorrow to deal with. Sometimes it’s big events and sometimes it’s a day to day struggle in areas to overcome. I have had some big sorrows in life, and sometimes, I have just had day to day stresses that can wear me down.

Then, a few more verses down in Psalm 90:14, I read…”Satisfy us in the morning with Your faithful love so that we may shout with joy and be glad all our days.” I thought to myself…this is so true!!! Despite the big sorrows and the daily grind in life, I cling to God who provides me with refreshing love every morning and because of that I can choose JOY all the days of my life…when things are good and when things are bad. The greatest JOY I have in life is a PEACE He gives me. I have felt it in the worst of times.

May you feel God’s PEACE and choose His refreshing JOY every morning no matter what you face. One day soon because our days are fleeting, God promises to those who know Him… “He will wipe away every tear from their eyes. Death will no longer exist; grief, crying, and pain will exist no longer, because the previous things have passed away.” Revelations 21:4

Know that “For God so loved the world, that He gave His only Son, that whoever believes in Him should not perish but have eternal life.” John 3:16

We can have JOY amidst our trials, and one day it can be all JOY and no more troubles. In the meantime…”Count it all joy, my brothers, when you meet trials of various kinds, for you know that the testing of your faith produces steadfastness. And let steadfastness have its full effect, that you may be
prefect and complete, lacking in nothing.” James 1:2-4

Active Living

“Exercise and application produce order in our affairs, health of body, cheerfulness of mind, and these make us precious to our friends.” Thomas Jefferson

Purposefully living an active life is becoming more realized today as an absolute need as many are acknowledging that the more sedentary culture of convenience and computers is having adverse effects on our physical well-being and health. Whether young or old, our bodies need activity, movement, and purposeful exercise to stay comfortable and well. As a personal trainer, I have had the privilege of helping women learn some strategies for achieving goals that make their bodies and overall self feel better. Many of my clients are aging clients who have realized that they need to exercise to enjoy life in their 60’s and beyond. Whether their goals are weight loss, building back lean muscle, working on balance and flexibility, stress reduction, or just being able to play with their grandchildren, a variety of exercise variables are helping them to achieve a better quality of life. Exercise should include a variety of activities that combine working on balance, flexibility, core stabilization, cardio, agility, and strength.

I like to begin every morning with flexibility training by doing a few stretches that make me feel better for the day ahead. If you don’t already, try working on some of these aspects of exercise and strive towards a better healthier you!

12 Not that I have already obtained this or am already perfect, but I press on to make it my own, because Christ Jesus has made me his own.
13 Brothers, I do not consider that I have made it my own. But one thing I do: forgetting what lies behind and straining forward to what lies ahead,
14 I press on toward the goal for the prize of the upward call of God in Christ Jesus. – Philippians 3:12-14

The “Pear”fect Day

Read Time 4 Minutes

We try very hard to plan perfect days. We try to plan perfect dinners, get-togethers, vacations, and special moments. So often though, things do not go as planned.

Recently, on a trip to the breathtaking Whidbey Island in the Pacific Northwest to visit my dad and step-mom, Lindsay, my husband and I had perfectly splendid adventures mixed with a few imperfect moments. One of those moments was when we were taking a morning hike that we had been looking forward to up a coastal ridge to see the beautiful vast view of the ocean from Ebby Landing. Well, fog settled in on our hike hiding the ocean view completely! Then, the drizzle of rain started. Because of our distance, we were drenched to the point of sloshing water in our shoes by the time we arrived back at our car. It was an interesting and fun hike with it’s own beauty in the fog, but rather disappointing for the effort we put into the hike to not see the views we had been anticipating.

Now, why did I title this article “The Pear-fect Day”? Back at my dad’s home that afternoon, I was enjoying the absolutely lush garden that Lindsay has created in their back yard! I found the pears on her pear tree a reminder to me of perfect peace!

The pear has represented important inner and outer qualities to many cultures over much of history. It was a sacred fruit in Greek and Roman mythology…”a gift from the gods”. It has represented over time and cultures…longtivity, comfort, fertility, immorality, prosperity, grace and nobility, inner peace, and affection. It has symbolized physical and spiritual nourishment.

For me, the pears growing on this particular tree reminded me of God’s perfect peace we have through knowing his son, Jesus Christ. The Bible makes many references to fruit and one of my favorite Bible verses is:

“But the fruit of the Spirit is love, joy, peace, patience, kindness, goodness, faithfulness, ²³gentleness, self-control; against such things there is no law.” Galatians 5:22-23

These pears reminded me that when we are living in Him, and He is living in us, we are filled with the nature of Christ. That means we are filled with love, joy, peace, patience, kindness, goodness, faithfulness, gentleness, and self-control. We can in turn bear these fruits when we are staying connected to the “True Vine”.

“Remain in Me, and I in you. Just as a branch is unable to produce fruit by itself unless it remains on the vine, so neither can you unless you remain in Me.” John 15:4

This means that in those imperfect moments or days we can feel and express peace. We can find the joy and goodness in every moment even when things don’t go as planned.

There is one thing completely perfect in this world and that is “Every good gift and every perfect gift is from above, coming down from the Father of lights…” James 1:17.

“Pear This”… for a Healthy Snack

A pear is a complex carbohydrate and even though it is sweet, it is low on the Glycemic Index and also rich in fiber.

When I got home from Whidbey Island and restocked our refrigerator with groceries, I had to include some pears. I nourished myself spiritually and physically by enjoying sweet slices of a pear “paired” with slices of smoked Gouda cheese for a healthy snack. I thought about what the pear reminded me of on my trip while providing myself a complete protein (Gouda) and a complex carbohydrate rich in fiber (the pear). So grab yourself a pear today and while you are enjoying the nutritious and delightfully sweet taste, remember that we can strive to live a life filled with love, joy, and peace even during the very imperfect times by staying connected to the “True-Vine” who is the “founder and perfecter of our faith”!

“…let us also lay aside every weight, and sin which clings so closely, and let us run with endurance the race that is set before us, ²looking to Jesus, the founder and perfecter of our faith, who for the joy that was set before him endured the cross, despising the shame, and is seated at the right hand of the throne of God. Hebrews 12:1-3

A Fresh Aroma!

Read Time 2 Minutes

Fresh basil and my first time to make homemade Bruschetta!

Bruschetta! I craved it, so I made it…something that I usually save for the restaurants! I wasn’t disappointed. Not only was it super flavorful and tasty, but just having the fresh basil plant in my kitchen filled my cooking space with a sweet pleasing aroma adding to the whole atmosphere of preparing a meal and enjoyment of eating dinner. I’m not sure which I took pleasure in more…the making and eating of bruschetta or having the fresh basil fill the atmosphere!

Basil is a member of the mint family, and the many varieties are known for their gratifying aroma and flavorful taste. Basil has been a medicinal remedy throughout history for things such as stomach irritations and even bug bites. More recent studies suggest that sweet basil may provide other health benefits too from reducing memory loss, depression, and blood pressure to possibly helping in the prevention of certain cancers.

The fresh basil in my kitchen today reminded me of how we can be a pleasing and fresh aroma to others all around us in our daily lives.

^”For we are the aroma of Christ to God among those who are being saved and among those who are perishing,…” 2 Corinthians 2:15

“Strive for peace with everyone, and for the holiness without which no one will see the Lord.” Hebrews 12:14

“In the same way, let your light shine before others, so that they may see your good works and give glory to your Father who is in heaven.” Matthew 5:16

Shine Your Light and Be the Pleasant Aroma for Someone Else Today!

The Happy Ones

Read Time 3 Minutes

When I was a little girl, one of my favorite animal books included a chapter entitled “The Happy Ones” and it was all about the sea otter’s playful and happy ways. The sea otter immediately became one of my favorite mammals and still is today.

My childhood book and a picture of a sea otter that my daughter drew for me in honor of my love for otters.

However, don’t let the “happy ones” who have been observed playing tag with each other fool you with their fun-loving antics. They have hard lives too. Meeting their basic needs for food and survival can be tough sometimes, but still otters serve as a reminder, that even when days or times in life can be very difficult, we can choose to play, and we can choose joy-filled living.

“Rejoice always, pray without ceasing, give thanks in all circumstances; for this is the will of God in Christ Jesus for you.” 1 Thess. 5 :16-18

This is the day that the Lord has made;
let us rejoice and be glad in it. Psalms 118:24

I love the lines from the song called “Joy” by Mercy Me…”Count it pure joy when the whole world comes crashin’ Hold your head up and keep on dancin’.”

The “Fun” Factor in Exercise

Speaking of playing tag , dancing, and having fun, as a personal trainer, I have learned that keeping clients motivated and happy means there needs to be a “Fun” factor to exercise. Only a small percentage of people really think exercising is fun.

Did you know that doing weight-bearing exercise not only builds muscle, but it also strengthens bones. You can achieve greater bone density and strength by working against gravity. Resistance training, walking, jogging, climbing, and even dancing are examples of weight-bearing exercise.

There is no disputing that exercise at some level is important for all people. Some individuals live very active lifestyles and make fitness a regular part of their lives. Many more do not, and the result is a rise in chronic diseases such as diabetes, heart disease, and cancer to name a few. Our lives are busy, fast paced, but also more sedentary. Making exercise a fun and more recreational part of our lives can help reduce chronic disease, help lower aches, pains, and injuries due to stress, as well as build muscle and bone mass making us stronger and feel better. We can reduce our stresses and anxieties by adding physical activity to our weekly routines and have fun with it too.

Make a goal to include at the minimum 45 minutes of physical activity at least 3 times a week. Be creative and make it fun. Think of ideas for indoors and outdoors. Some possibilities:

Turn on music in your home and dance** Shoot baskets outside or play any kind of ball with someone else**Go swimming** Take a walk and talk with a friend** Find a nature trail to go on a hike** Grab some dumbbells and take them outside to work your arms** Start your morning by doing various stretches that feel good to your body** Join a gym** Try working with a personal trainer to gain some ideas and exercise structure to build your routine from** Try a local boot camp for outdoor fitness fun** Google different exercise classes in your area and just try something new!

Bottom Line…Get moving and try to have FUN doing so! The many physiological, physical, and performance benefits are well worth it!