Making Time, Not Excuses

I'm sure you have heard the saying, "You'll never have time for anything. If you want something, you make time for it." It drove me crazy the first few times, I heard it. Not because I didn't know it to be true, but because I wasn't ready to admit that, when it came to certain things, I was better at making excuses than time. Since I was not ready to swallow this little nugget of wisdom, it tasted very bitter - it ranked right up there with one of my dad's favorite quotes, "almost only counts in horseshoes and hand grenades." He was great at tossing that gem out there during games of one-on-one in basketball.
Me: "Ah! That shot almost went in!" or "I almost beat you!"
Dad (his Sam Elliot voice not missing a beat): "Almost only counts in horseshoes and hand grenades."
It's a great quote and, truth be told, I've used it myself numerous times, but it's not one the receiver always enjoys hearing. Similarly, I was not always fond of the reminder that time must be made.

Fourteen years ago, a good friend and I communicated via email almost daily. If two days passed without a communication from him, I would wonder if something was wrong. He was away at college, and had recently refocused on his relationship with Christ. He was on fire for Jesus! Every one of his emails were full of joy and examples of how Christ was working in his life. One day, I was expressing my admiration of his dedication to studying the word of God, how I noticed such an incredible change in him and his energy since he had made that commitment, and how "I wished I could do the same." At that time, my dear friend spoke truth to me that I needed to hear, but was not yet ready to accept. He pointed out that I didn't have to "wish," I could make the choice myself to be active in my relationship with Christ. He firmly, but kindly, informed me that if I truly wanted to make a change, I would ACT on it and stop just talking about it... Ouch! It took me a while to reply to him after that. In fact, our daily correspondence experienced a very big lull while I nursed my wounded pride. I knew he was right. But I wasn't ready to hear it, so I made more excuses.

I see people do this all the time regarding their physical health, too. They watch the runner on the trail from a booth at a nearby fast-food restaurant and wish they could be like the runner. Rather than throwing away the value meal and getting out on that trail to go for a walk, they take another gulp of their super-sized soda. I hear people say, "I want to get in shape, but it's just too much work ... I like fried foods and sweets way too much ... I just don't have the time." And that last excuse is true. You don't have time for anything. You have to make time for the things and people you care about. If you truly want to see a change in your physical health, you have to choose to make the time to focus on it.

Just as we have to choose to make the time to care for our physical bodies, be it through preparing healthy meals or taking part in physical activity, we have to choose to make time to devote to our spiritual health as well. As Paul explains in 1 Timothy 4:8, "For physical training is of some value, but godliness has value for all things, holding promise for both the present life, and the life to come."

My willingness to accept that truth didn't just occur overnight. It has been, and still is, a lengthy process; however, at some point I decided my friend was right. I had to make a choice to commit and be an active part of my relationship with Christ. I have to make time for God. Instead of giving into 20 more minutes of sleep, a sink full of dirty dishes, or a pile of laundry that seems to be steadily growing with each passing minute, I need to choose to set that time aside to study His word, pray, worship, or just be still and sit in awe of His mercy and grace.

As I said, this is a lengthy process for me, and one with which I still struggle. Sometimes, I would love nothing more than to lose myself in a mindless television show. There are many days that the soft, fluffy pillows on the couch beckon my name, and I am so tempted to answer their call, close my eyes, and sleep. Thankfully, our church's recent studies in Proverbs make it a little easier to say no to those enticing pillows - Proverbs 6:10-11 to be exact - but it is still a choice I have to make every day.

Many times, I find the excuse I struggle with the most is that of needing to work out. "I haven't been able to go for a run or work out in two days! If I don't do it today, I'm going to go crazy!" I tell myself that, and choose working out over spending time alone with God. Don't get me wrong, physical exercise is important, but it should never take precedent over our relationship with Christ. After all, what good is it for a person to be in perfect physical shape, but have insides wrought with worry and fear because they neglect the One who can offer them peace and joy? In fact, I have discovered that the more I choose God, the better I feel and the easier it is to make the right choice. The more we drink of his wisdom, love, and mercy, the more we thirst for it, making it all the more desireable to pick up the Bible or hit our knees in prayer, and immerse ourselves in His grace.

1 Corinthians 9:24-26 says, "Do you not know that in a race all the runners run, but only one gets the prize? Run in such a way as to get the prize.  Everyone who competes in the games goes into strict training. They do it to get a crown that will not last, but we do it to get a crown that will last forever. Therefore I do not run like someone running aimlessly; I do not fight like a boxer beating the air."

Let us not run aimlessly through this life. Let's make a choice to make time for God. 

Running Through Life

Yesterday, I ran the Wounded Warrior Half Marathon in Las Colinas. I'd completed a full marathon before, but that was in 2009, so I knew I had some training to do. After registering for the Half, my workload tripled. Boot camps increased, there were extra hours at my full-time job, and I wasn't able to get in all of the training that I had planned. In fact, I could only get in my long runs on the weekend, wasn't able to run any during the week, and the longest run I got in during my training was an 8 miler. So, I was not expecting to do well at the Wounded Warrior. My goal at that point, was just to get across the finish line.

The morning of the run, as I was driving to the race site, I felt nervous anticipation creeping in. Rather than allowing my nerves to consume me, I prayed. I just talked to God the entire way and asked him to sustain me through the run, and thanked him for the ability to run. I went in fully expecting to walk at least part of the course because of my lack of training. So, I was surprised when I passed mile marker 8, was still feeling very strong, and had not even thought about walking once. I even laughed a little. I laughed and thanked Jesus for running with me, and knew that he was going to run with me all the way.
Then, shortly after I passed mile marker 10, the recurring stress fracture in my ankle started acting up. I could feel my ankle swelling, and the pain was bad enough to get an audible reaction out of me, but with only three more miles to go, I wasn't about to give in. I prayed for strength to endure the pain and just keep going. Fairly soon after that, I felt a tingling sensation at that spot in my ankle, and it felt as though I didn't have control over that foot anymore - as though the ankle and foot were disconnected. It was a pretty bizarre sensation, and for a moment I wondered if my ankle was going to support my weight through the rest of the run. But I was determined to either finish, or fall on my face trying. (I can be somewhat stubborn.) However, somewhere between the first onset of the pain and mile 11.5, after the bizarre tingling and disconnect, it started to subside. I was able to run without limping anymore, and felt strong enough to really kick it into gear and stride it in on the last stretch to the finish. It was challenging, there were some tough hills, a really strong wind, and quite a bit of rain, but by the grace of God, I finished - and with a better time than I
anticipated.
Oh, and the sudden alleviation of the ankle pain? After the fact, I learned that at 9:15 a.m., my dad asked his congregation to say a silent prayer for me. That would have been right around the time, that the pain started subsiding.
Before the run, I was anxious about running alone. I was nervous about even driving out there alone. God reminded me in many ways throughout the morning, that I was, and am, never alone.
Never doubt that God is with us through it all. He runs with us every day - when our bodies are starting to rebel, when our pain (emotional and physical) seems insurmountable, when the fear is overwhelming, when all we want to do is quit - he is there. He sustains us through it all, and carries us when we are too weak to hold ourselves up. On the other side of that, he rejoices with us in our celebrations. He cheers when we succeed where we never thought possible. Through all of our races - physical or metaphorical - he is our rock, our everlasting life coach, our infinite cheering section, our greatest supporter lifting us up, encouraging us, guiding us onto the finish line.

Training for Spiritual Fitness

Spend your time and energy in training yourself for spiritual fitness. Physical exercise has some value, but spiritual exercise is much more important for it promises a reward in both this life and the next. This is true and everyone should accept it. 1 Timothy 4:8

This is it. This is why I started the page Refining Fitness. Not because I want to preach at people. Not because I think I'm better than anyone. For the reason Paul gives us above.

Physical fitness has value. And I do believe that taking care of these physical bodies God has given us is an act of stewardship. I believe we can and do glorify him in our bodies. It's one of the reasons I desire to stay fit. I don't want to give into gluttony and laziness. However, as I've said before, no matter how toned we are, true happiness and peace shines from within. That is because it can only come from a relationship with Christ, and a "relationship" with Christ, just as with anyone else, takes two. 

I once heard a manager I worked for say, "All I have to do is say, 'God forgive me before I die,' and I'm good," when he was talking about the way he lived his life. I didn't say anything, but I thought to myself, "I hope you get that chance." There are many people who have this mindset, and I somewhat understand their thought process. Ephesians 2:8-9 tells us that it is not by any work of our own hands that we are saved, but by grace alone - the grace of God our Father. Some people read this and take it to mean, I can live my life any way I want and as long as I believe in Christ, I will be saved. I won't dispute that. I will just offer my own experience from my personal walk with Christ.

When I truly understood what He had given up for me; when I grasped that He gave his life for me, endured immense suffering, was nailed to a cross, and then defeated death so that I may have eternal life, I changed. I mean, how can you not change with the magnitude of that realization and acceptance? I immediately wanted to live a life worthy of that love and sacrifice. Not because I think I have to earn it. I don't! It's done. I want to live a life worthy of Christ's love because it is the least I can do after what He did for me.

But, I'm not perfect - far, far from it actually, as I'm sure those of you who know me can attest. I get tired, and I choose sleep or television over reading my Bible. I get angry and say things I shouldn't say, do things I shouldn't do. I pass judgment on others. I pass judgment on myself and then wallow in my failures. I become discouraged and sad when things in this world go bump, and leave an awful tragic mess behind. I sometimes start to lose my grasp on that eternal hope he offers, and find it difficult to be thankful. This is why I need - why we all need - to practice our spiritual fitness even more so than our physical fitness.


The more time I spend in the scriptures, the more time I spend in prayer, the thirstier I get for the soul-quenching, life-giving water He offers. My days are filled with more peace and joy when I make time to delve into His word and spend precious time with Him in prayer. When I am singing praise to Him, be it in church or in the middle of my kitchen, there is a stirring in my heart and I can't keep from smiling. Sometimes, I even cry happy tears because I'm so overwhelmed by His love. Spending time with Him, studying the scriptures - using our time and energy to train ourselves for spiritual fitness - not only teaches us how to live in this world, it enables us to live joyfully in this world. 

So yes, while I don't recommend it, you can go through life completely oblivious to all of the blessings he is bestowing on you daily, and wait until the last possible minute to repent and ask for forgiveness, and you will still be welcomed home into the open arms of the Father; OR, you can take an active part in your relationship with Christ and experience the indescribable peace and joy that comes from that intimacy of that relationship. Similarly, you can choose to go through life not taking full advantage of this physical vessel He has given you, and doing your part to keep it healthy; OR you can choose to stay active, take care of yourself, and reap the benefits of a healthy lifestyle.

Refining Fitness is meant to be a community where we can encourage one another through our physical and spiritual fitness journeys. When I post reminders about taking the time to notice our blessings every day, and to spend time with the Lord, I am reminding myself as much as anyone else. When the Christian church first started, they met in homes or any place they could find and came together to support one another and share the Gospel. Community is so important. Having other like-minded people with whom to share our struggles, our joys, our cares and concerns is essential in sharing the love of Christ. 

Many of you know that I enjoy running. Running and working out in general is much more enjoyable when you have others doing it with you. So, regarding our physical and spiritual fitness, I leave you with one more thought: Therefore, since we are surrounded by so great a cloud of witnesses, let us also lay aside every weight and sin that clings so closely, and let us run with perseverance the race that is set before us. Hebrews 12:1
Us. Not I and me. We and us. As my childhood pastor, Bob Moon, used to say, "We're all in this together."
Have a beautiful day!

You Do Not Need a Gym Membership to Get An Effective Workout

I often hear people saying things like, "I want to get in shape, but I just can't afford a gym membership right now." Several weeks ago, upon learning that I work out at home, a friend appeared shocked and asked, "What kind of stuff can you do at home?" It is one of the biggest myths about fitness out there: that you have to join a gym, boot camp, or some type of fitness class in order to get fit. We are going to lay this myth to rest. You do NOT need a gym membership to get in a great workout. There is so much you can do at home to burn major calories, sculpt and tone, and increase lean muscle mass. In fact, you don't even need a lot of equipment to get the job done.

Now, some of us need to workout with others in order to get moving. We need the accountability of another person depending on us to be there. But, if you are motivated enough to get off the couch and put on your tennis shoes, then you are able to get in a calorie burning, fat burning workout in the comfort of your own home. And if you need that extra encouragement and accountability, then invite a friend to come over and workout with you.

The exercises to focus on are those that target multiple muscle groups at once. By doing this, you'll get more bang for your buck and really increase your calorie burn. While there are plenty of exercises that can be extremely effective using just your body weight, the workout outlined below utilizes a set of dumbbells. You can find a pair of 3-5 lb. dumbbells (the weight I recommend if you're just starting out) at Academy, or even Target or Wal-Mart, for $8-$12. Guys may want to start heavier.

Do each move as many times as you can during the time allotted, making sure you are using correct form. Improper form cheats you out of getting the most out of the move and, most importantly, can lead to injury. Move from one exercise to the next, resting as little as possible between each move. Go through the entire workout 2-3 times, allowing up to 1 minute of rest between each session. Perform 60 seconds of jumping jacks before beginning your second and third rounds. Be sure and have water nearby so that you can grab a quick drink when you need it. If you're just starting out, do each move for 20-30 seconds. There are also modifications listed for anyone who is just starting out. If you're more advanced, just stick to the workout as it's described below. Warm up for 5 minutes by alternating between butt kicks in place, high knees in place, alternating front kicks, jumping jacks, and a few light stretches.
As always, be sure and consult your doctor before starting a workout regimen to make sure he/she clears you for exercise.

Squat Jumps - Stand with your feet slightly wider than hip width apart. Sitting back in your heels and, making sure your knees don't come forward of your toes, squat down so that your thighs are at least parallel to the ground. (Fun tip: If your butt hits parallel or below, you engage your glutes 25% more.) Push through your heels to come up to standing and into a jump.

• Modification - Don't jump. Perform the squat as described above but when you stand, stay grounded and squeeze your glutes (your butt) at the top of the move.
• Duration - 30 seconds

Push Ups with Rows - Start in plank position on your hands and toes, (you can drop to your knees if you have to, just make sure to keep your hips aligned), holding a dumbbell in each hand. Perform a push up (keeping your hips aligned with the rest of your body). At the top of the push up, lift the right dumbbell off of the floor, leading with your elbow. The goal is to bring the dumbbell up by your side, with your elbow pointing towards the ceiling, and squeezing your right shoulder blade back. Return to start position slowly. Don't let the weight just fall to the ground. Repeat the push up, and this time perform a row with the left arm. Continue push ups and alternating rows

• Modification #1 - Perform push ups without the rows.
• Modification #2 - Hold the plank and perform alternating rows without push ups.
• Duration - 45 seconds

Alternating Lateral Lunges and Rows - Holding a dumbbell in each hand, stand with your feet wider than shoulder width apart - much wider. Keeping your right leg straight, bend your left knee and sit down into the heel of your left foot. Your left hip should be lined up over you left heel, and your left knee should NOT be forward of your left toes. Reach across your body with your right hand toward your left foot. Push through your left heel to come back to center while you simultaneously bring the dumbbell in your right hand up by your rib cage and squeeze your right shoulder blade back. Repeat to the other side, lunging to the right, and reaching and performing a row with the left hand. Continue alternating sides.

• Modification - If you have bad knees, or if these lunges aggravate your knees, don't do the lateral lunges. Instead, simply hinge forward from your hips, keep your back flat, knees bent, and perform bent over alternating rows.
• Duration - 45 seconds

Wall Sits with Shoulder Press - Stand with your back against a wall. Your feet should be at about 1 1/2 feet away from the wall. Slide your back down the wall until your thighs are parallel to the ground. Your knees should be at a perfect 90 degree angle. Once you are secure in your wall sit, bring the dumbbells up above your shoulders, palms facing forward, and press them overhead and together above your head. Bring them back down slowly and in control, until your arms are parallel to the ground (like a goalpost). Repeat the shoulder press while holding a wall sit.

• Modification - Instead of a wall sit, perform a basic squat with a shoulder press at the top. So, squat down, and when you stand execute the shoulder press.
• Duration - 30-45 seconds
  
  
   

Deadlifts with Bicep Curls - Stand with feet shoulder width apart and a dumbbell in each hand. Keep a very slight bend in your knees (don't lock your legs out), as you bend forward from the hips until the weights are halfway between your knees and ankles. Then, return to standing as you squeeze your glutes, and perform a bicep curl at the top of the move.
Be sure and stand all the way up. Keep your back flat and shoulders back throughout this move. If you feel your back rounding out, stop, get your form back and start again.

• Modification - Wide squat with bicep curl. Stand with feet wider than hip width apart, toes turned slightly out. Make sure your knees stay in line with your toes as you squat down and stand up. Your knees should never extend out past your toes, or be turned in further than your toes. Squat down through your heels, and perform a bicep curl as you push back up to standing.
• Duration - 45 seconds
  
  
   

Tricep Dips - Find a chair or bench in your house and have a seat on the edge. Place your hands (knuckles facing forward) next to your hips on the edge of the chair. They should almost be under your hips. Slide your hips forward until they are off the chair. This is your start position. Start with your knees at a 90 degree angle, but as you get stronger, place your feet further away. The further away your feet are from the chair, the more challenging it is. Slowly lower your hips toward the ground until your elbows are bent 90 degrees, then raise back up to start and repeat.

• Modification -  Triceps extension. Holding a dumbbell in each hand, bend forward from the hips slightly, lift your arms until your hands are next to your rib cage. Extend your arm to form one straight line while squeezing your triceps. Bend your elbow to return to start and repeat.
• Duration - 30 Seconds

That's it. Six exercises and you have a calorie burning, muscle toning workout with no gym in sight. Remember to drink water as you need it, listen to your body, and challenge yourself, but go at your pace. If you don't make it through all 6 moves your first time through, that's okay! Stick with it, and after a few more sessions, you'll be burning through them all in no time.

I can't stress enough how important it is to check with your doctor first if you're just starting to workout. Also, if you are just starting out, you're going to experience soreness. That's normal. The best ways to alleviate soreness: drinking a lot of water, stretching, and working out again. (I'm not making that last one up, I promise.)
Rest is equally important, too. So, don't overdo it.
With each move, remember: Stay in control of your body and maintain proper form! Even if that means you only get in 2 or 3 reps in the time allotted, I'd rather see a few reps with proper form than 50 reps of sloppy form.
Do this workout 3-4 days a week, and find time to get in some cardio on the off days by walking around your neighborhood, going for a run, riding a bike, playing chase with your kid, etc. Mix it up and make it fun. Stick with it, and you'll see results. Most importantly, you'll feel better about yourself - and that's what matters.
Feel free to post comments or questions. (And, be nice about the pictures. It was windy outside. Lol.)

Conquer the Push Up

Push-ups are one of the best exercises, yet they can seem pretty daunting to some - especially women. Without fail, when a newcomer to boot camp hears the trainer shout "push-ups!" for the first time, they wince. They immediately start doubting themselves and saying they won't be able to perform even one. I love, love, LOVE helping them prove themselves wrong!

Full push-up.

Push-ups are a great exercise. They can be adjusted to each person's fitness level, and they hit multiple muscle groups which increases calorie burn. In the video below, I go over exactly how your form should look when executing both a full push-up and a modified push-up on your knees. Before we get into how to perform a push-up, let's talk more about the benefits.

Modified push-up.

1. Core strength. Many people start doing push-ups because they want to increase the strength in their chest muscles, and it does improve your chest but, more importantly, it engages your core. Why more importantly? Because your core muscles (located for the most part in your abdomen, back, and pelvis), provide stability for your entire body. Strengthening them can help prevent injury, protect your back and spine, and improve your balance. At the top of the push-up, you are in full plank position, and your core is engaged to help you stay aligned and keep your hips from sagging too low, which can put strain on your lower back. You really want to feel the core working? Pretend there is a string attaching your belly button to your spine and tighten that string, zipping your belly button in. This will really engage your transverse abdominis which, among other things, works to support the spine.

2. Upper Body Toning. When you are rockin' some push-ups, you are strengthening more than just your pecs. The primary muscle groups being worked in a push-up are your chest, triceps, and anterior deltoids (the front of your shoulders). I hear so many people say they just want their arms to look better in a tank top. Well, one of the best ways to get those defined arms? You guessed it - push-ups! Another added bonus is that your back and biceps also indirectly benefit from push-ups.

3. Metabolism Booster. Push-ups work several different muscle groups at the same time. Your legs even get in on a little bit of the action when you're working to stabilize yourself from your head to your toes. Working major muscle groups at the same time can help increase your heart rate, thereby increasing the calories burned. However, the major fat burning benefit from push-ups comes from the boost they give your metabolism. Since they are a strength-building exercise, they increase your muscle mass and improve your resting metabolic rate so that you burn more calories - even when you're just being still. And the calorie burn from strength training continues long after you've completed your last rep.

4. Self Confidence. The list of benefits could continue, but I'm going to stop with this one. The look of satisfaction on a client's face when they have completed their first push-up in years, or ever in some cases, is priceless. They stand a little taller. It is a great sense of accomplishment to know that you are taking positive steps with your health and well-being. Even if nobody notices for the first few weeks, you will feel a difference. You'll feel stronger, more capable, energized, and more confident.

Okay. We've gone over the benefits. Now, let's go over form. Watch the video below for a visual, but the things to remember are:

• Keep your body aligned from head to toe. If you're on your knees, then keep your body aligned from head to knees. Don't let your hips sag! This will wreak havoc on your lower back. On the flip side, don't stick your butt in the air. Keep it down.
• In the video, you'll hear me say to keep your hands under your shoulders. Some people prefer to have them slightly wider than shoulder width apart, and that is okay. Just make sure they are no further in than your shoulders and don't go out too wide with them.
• As you lower down into the push-up, don't let your arms stick out to the side at a 90 degree angle. Instead, try and keep them at about 45 degrees. If they're too close to your chest, they'll become even more triceps intensive.
• Inhale on the way down. Exhale on the way up.

If you're just starting out, do as many push-ups as you can with proper form, in 20 seconds. Rest for 10-15 seconds and do it again. Keep track of how many you were able to do in each 20 second increment. Rest your upper body for at least 1 day (you can still work out your legs the next day), and then do two more sets of  20-second push-ups, seeing if you can beat your numbers from the first day. Once 20 seconds is no longer challenging, increase the time to 30 seconds and continue to grow from there.

If you're already active, consider including push-ups in your workout routine regularly, if you're not already. You'll be glad you did!

Once you've mastered the push-up, there are variations you can use to make them more challenging. Lift one leg as you perform a push-up, elevate both legs on a chair, etc. Just always remember to keep your body aligned and core engaged.
Feel free to post comments and questions. Just be kind.
Stay active, and become a part of the Refining Fitness family on Facebook.

Thanks for letting me be a part of your journey.

Remember, we're all in this together.

Learning to Love Ourselves

If I were to expand the title of this post, the full title would read, "Learning to Love Ourselves as Christ Loves Us."

I have always had trouble with loving myself. And I think it's accurate to say that many, if not most, people have that problem.

When I say we need to love ourselves more, I'm not referring to a superficial love or fascination with oneself. I'm talking about seeing the beauty in God's creation (creation being you and me) and truly appreciating it. As Christians, we're called to be humble (Ephesians 4:2; Romans 12:3; 1 Peter 5:5), but I think many of us struggle with walking the line between humility and self-deprecation.

Okay. It's time to be completely transparent with all of you. I have never liked the way I looked. Growing up, I was called "chicken legs," "buck-toothed," "ugly," the list goes on. I was constantly picked on for being small. And while that may not sound terrible, to a completely vulnerable, influential 6th grader who places entirely too much value on the words of other vulnerable, insecure 6th graders, when you're laughed at for having no butt and no boobs and "looking like a hairbrush" from either side, it stings. It stings quite a lot. Especially when all of those pubescent, hormone-raging 6th grade boys, whose opinions I also held in high esteem, would join in the teasing. Basically, as most of us already know, kids can be incredibly mean. However, all of the picking and derision, made me desire to be stronger, and I eventually found my confidence in the athletic arena - particularly in basketball and track. Then, I found a home on the stage, reveling in the fact that I could be anyone I wanted to be for a brief moment in time. It was an added bonus that the people laughing at me in the audience were doing so because they were supposed to.

In the years since school, even through all of my theatre adventures, I maintained a passion for being physically fit. I loved it when friends would ask me to help them work out, and eventually decided to become a certified personal trainer so I could help others reach their fitness goals. I worked at Gold's Gym and Fitness Trainers to Go before becoming a fitness boot camp instructor. The big thing that I have come to realize, though, is that while my desire to help others was and is pure and for good reasons, my personal reasons for working out were all out of whack. I was constantly comparing myself to others - what they looked like, the kind of shape they were in, etc. - and would make a goal to have legs like that girl, or abs like this one. It was about others. I was never happy with how I looked. It even got to the point where I drastically reduced my caloric intake. (This was before I became a personal trainer. The trainer in me would have kicked the anorexic-girl-in-me's butt for mistreating her body in such a way. In fact, this was long before I got married 7 ago.) It's true, though. I quit eating, with the exception of one small meal a day. I remember one evening, I was hanging out with friends and they ordered pizza. I had a few slices, and felt so sick about it I went outside to stick my finger down my throat. (This is something I've never told anyone. My family doesn't even know.) I couldn't follow through with it, thankfully, but the point is, I tried.

While the not eating part only lasted for a short time, my body image took a while to get right. So, I know what it is like. I know what it's like to not be happy with yourself. I know what it's like to want to change so badly, you are willing to do whatever it takes to see those changes. It makes my desire to want to help people reach those goals in a healthy and safe way even stronger. I know people who take diet pills, others who try every fad diet that comes along, and others who workout for 2 or 3 hours a day. There are risks with diet pills; there are risks with fad diets; and, if you're not eating enough of the right food to replenish your calories after a grueling gym session, there are risks to working out 3 hours a day.

Several years ago, I had the true pleasure of attending something called Cursillo. Basically, I and a few other members of my church went to a weekend retreat where we worshipped, communed, studied, played games, and were served. Truly, I did not lift a finger on this weekend ... except to consume the endless supply of fudge. All of the volunteers cater to your every need because they want you to know what it is like to be loved and served. And, they get to experience the immense joy found in serving others in Christ's name. It was a beautiful, peace-filled, joyful weekend that I will always cherish. On the last day, one of the speakers tried to ingrain in us the following: "You are a precious child of an awesome God." You are a precious child of an awesome God. Shall I say it again? You are a precious child of an awesome God.

It is easy to forget. We live in a world consumed with physical beauty. It saturates us from the magazine racks at every grocery store and gas station; to the lingerie stores at the mall boasting posters of half-naked, rail-thin supermodels; to television and movies where even rugged detectives look like they just stepped out of a fashion magazine. Those images work their way into our subconscious and eat away at any self-confidence we might have. I've known Jesus since I was a little girl, but I still struggled because I kept losing sight of, or forgetting altogether, that I am a precious child of an awesome God and in His eyes, I'm beautiful just as I am. If only we had His eyes.

Fast forward to today. I am a 33 year-old mommy to a 3 year-old little boy. I work a full-time job, a part-time job, and am trying my best (failing miserably at times) to keep my family well-fed and our house clean. I am a certified personal trainer and boot camp instructor. I don't work out everyday because the time just doesn't allow, but I am happier and more confident now than I have been in a long time. Why? Because I've relinquished control to God. I used to get so frustrated when I didn't have time to go for a run or get in a workout. Now, if I only have time for either spending time with God in prayer or study, OR getting in a weight routine - I choose Jesus. There are times, I fail and put my workout first. I confess that here and now. But, I will keep working on putting Him first. For years, I was in great shape and miserable on the inside. Now, because of my relationship with Jesus, and accepting and loving the vessel He gave me, I'm happy from the inside out. Even if I miss working out two days in a row, I will not fret and get bent out of shape. I have found, and with the Lord's help will keep, a healthy balance.

This is why I started the Facebook page, Refining Fitness. (I invite you to find it on Facebook and "like it.) I want to help others find that healthy balance. I want to make sure that, whatever their fitness goal may be, they are doing it for the right reasons, and not because of some false ideal seen on the front page of a magazine. I want them to love themselves first and see the beauty in how God made them. And, I want to make sure that fitness itself doesn't become a type of false god, taking priorities over their well being, their family's well being or, most importantly, their relationship with God. Refining Fitness - we refine our physical bodies through working out and clean eating, and we let God refine our souls. A complete fitness... from the inside out.

I will struggle. You will struggle. We all will. But, we can support one another and remind each other that we are precious children of an awesome God ... and that is a beauty that can't be found in any gym.

Mouth Watering Chicken Stir-Fry in Less Than 25 Minutes

One of the staple meals for people who are eating healthy is chicken, mainly grilled chicken. As a fitness boot camp instructor, I hear ladies talk often about the healthy choices they are making with food. And when I say "talk," I mean complain. Ha! I'm just kidding. They don't always complain about it. But it can be a difficult transition, and finding healthy alternatives can get tiresome and old. We have cooked a lot of chicken in this house, and it came to the point when my husband finally said, "I don't want anymore boring grilled chicken." He had had enough. So, I have been trying to find new ways to prepare it and one of my favorites is in a mouth-watering stir-fry. It's so simple and it's ready pretty quickly, so it's another easy one to throw together on those weeknights when you get home from work and have a ravenous family waiting on you.
Oh, and I don't have a lot of pictures with this one. In fact, it's just the finished product. I know most people who blog about food have pictures to accompany each step of the preparation, but I just get too wrapped up in the cooking - I want to get it finished and eat! And I always feel the need, when I blog about food, to add the disclaimer that I am not a professional cook, nor did I go to culinary school. I'm just a working mom looking for tasty and healthy meals for my family.

Here are some things to keep in mind: Instead of using a can of corn, you can easily just chop the kernels off of two large cobs of corn. I actually prefer it that way, but I took the easy way out the other night and used canned corn. If you struggle with your sodium intake, you may want to consider leaving out the artichoke hearts. Instead, squeeze the juice of a lemon into the dish while it's cooking. It adds a lovely citrus element to it. Finally, usually I mince up a couple of cloves of garlic for this dish and add them while the chicken is cooking at the beginning, but this particular recipe utilizes garlic powder. You do whatever floats your boat.

You'll need the following:
Approximately 1 pound of chicken tenderloins, cubed
2 medium zucchini, chopped
1 medium yellow squash, chopped
1 12 oz can of sweet corn, drained and rinsed
(You can also just cut the kernels off of 2 cobs of corn.)
1 12 oz can of artichoke hearts
1/2 cup of halved golden sunburst tomatoes
1/2 cup of halved cherub tomatoes
1 tsp. garlic powder
1 tsp. onion powder
1 tsp. dried basil
2 tsp. salt
1 tsp. pepper
1/8 c. grated Romano cheese
2 tbsp. of olive oil

Heat a large skillet over medium heat. Add the olive oil and then add the chicken and let it cook for a few minutes on each side. I usually chop the squash and zucchini while the chicken is cooking. After the chicken has cooked for several minutes, push it to the outsides of the skillet, creating a hole in the center and add in the squash and zucchini. Allow that to cook for several minutes, stirring occasionally to make sure it's not sticking. While that is cooking, go ahead and drain and rinse your corn and artichoke hearts and have them ready to go. Then, begin chopping your tomatoes. Add the artichoke and corn to the skillet and stir it well. Let that cook for a few minutes and then add the tomatoes. Let it cook for several minutes more while you add the seasoning and mix it well. Top it off with the Romano cheese.

That's it! You have a healthy and filling meal. Serve it with a salad, if you like. We actually braised some purple cabbage to go along with it, and it made for a wonderfully colorful meal. This makes approximately four servings and the nutritional information below is for one serving. Feel free to leave your comments and any adjustments you may have made with the recipe below.

Chicken Stir-Fry Nutritional Info:
Calories: 332.5
Total Fat: 9.7 g
Saturated Fat: 1.7 g
Trans Fat: 0 g
Cholesterol: 68.1 mg
Sodium: 1006.5 mg
Total Carbs: 34.7 g
Dietary Fibers: 7.5 g
Sugars: 13.5 g
Protein: 32 g
Great source of Vitamin A, Vitamin C, Calcium and Iron

Feta & Basil Stuffed Chicken Breasts - Can You Say Yum?

As a working mom with two jobs, one of which being a boot camp instructor, finding time to cook healthy and tasty meals during the week can be problematic. And I love to cook! Working out and cooking are two of my big escapes. Balancing the two can be tricky, because I love food - all food! But my family's health is important to me, especially that of my 3 year old. I want him to enjoy food and be able to indulge every now and then but, more importantly, I want him to have a good foundation when it comes to nutrition and knowing what is good for our bodies and what is not so good.

So, the other night, I was trying to come up with a new way to cook chicken breasts because, let's face it, the same old grilled or baked chicken, no matter how delicious it is, can get tiresome. I also wanted it to be a relatively quick and easy meal so that I could spend some of my evening playing with my son and chatting with my husband. Somehow, I landed on feta and basil stuffed baked chicken breasts. They were delicious, and they were ready in 30 minutes! What's more is they are low in fat and calories! Woohoo!!!  This is a recipe I'll definitely come back to time and time again. Keep in mind, I made it up as I went along, so feel free to add your own twists to it. I'm not exactly a culinary master, in fact I'm not even close, but I do love to cook ... and I watch a lot of the cooking show, Chopped. That counts, right? Ha!

I prepared six servings of this, because I wanted to have leftovers we could eat on during the week. Okay, enough gabbing. Let's get down to the good stuff! I hope you enjoy!

Six boneless, skinless chicken breasts*
1 4-ounce container of crumbled Feta cheese
2 tbsp. of fresh chopped basil
2-3 tbsp of olive oil
1 Italian tomato
1/2 of one lemon
Seasoning to taste

Pre-cooked

Preheat the oven to 425. Drizzle some of the olive oil into the bottom of a 9x13 baking dish. It gets pretty cozy in there with six breasts, but they all fit and turn out just fine. Mix the fresh chopped basil in with the Feta cheese. Cut a fairly deep pocket into each chicken breast, and stuff each one with the feta and basil mixture. Place them in the baking dish. Drizzle with the rest of the olive oil and then season to your liking. I mixed a little salt, pepper, and garlic powder together and just sprinkled it over the top of each breast, but hey, whatever floats your boat. Then, squeeze the juice of 1/2 a lemon over the breasts. Cover the pan with foil and bake for 20-25 minutes. Just to make it look pretty and to add some fresh crispness, after they baked, I sliced the tomato and placed 1 slice on top of each breast.

Right out of the oven. Don't they look delicious???

That's it, folks! Use the baking time to prepare any veggies you might like. I served them with red potatoes which I boiled and then very lightly sauteed in a little olive oil, and  a romaine lettuce and kale salad with a homemade blueberry vinaigrette dressing. (I may have to write about the blueberry vinaigrette in another post. It was so good!) In 30 minutes, you have a delicious, nutritious meal.

Nutritional information for one stuffed chicken breast:

Calories: 216
Total Fat: 9g
Saturated Fat: 4g
Trans Fat: 0g
Cholesterol: 75mg
Sodium: 308mg
Total Carbohydrates: 1
Dietary Fibers: 0.8
Sugars: 0.3
Protein: 29.5

*I used Harvestland chicken breasts. There are three in a package and they are individually wrapped.
The seasoning mix of salt, pepper and garlic powder are not included in the nutritional data.