Michelle Myers Writes

This site has MOVED!

2011-01-01T10:08:00.002-06:00

I've merged all of my blogs together! Please visit the new & improved www.michellemyersonline.com and click subscribe to receive my updates! Looking forward to staying connected with you there.

Mean Girls in the Church?

2010-11-02T10:50:00.004-05:00

Bullying. It's all over the news. Suicides. Accidental deaths. Petitions. Required teacher training. Just yesterday, I read in the news that Facebook has even developed an application to allow users to reach out for help if they experience cyberbullying.

The National Youth Violence Prevention Resource Center reports 1 in 3 students are involved with bullying. Gender is not an issue. Girls are just as involved with bullying as boys are...yet their bullying strategies are very different.

Hebrews 4:12 says, "For the word of God is alive and active. Sharper than any double-edged sword, it penetrates even to dividing soul and spirit, joints and marrow; it judges the thoughts and attitudes of the heart."

I was reminded of this verse as I read 1 Timothy 3 this morning. Listing requirements for deacons and overseers, while men are warned against violence and their tempers, women are warned against being malicious gossips. Titus 2 reflects similar instruction.

Sadly, "mean girls" aren't confined to high school, or even to secular places. I've heard some of the most caddy comments at events that were supposed to be honoring Christ. A few of the worst rumors I've ever heard have been shared as prayer requests.

I'll admit it - I'm far from perfect in this year. But God gave me one truth this morning that I feel I should share: Women who walk with Christ are our allies - not our enemies. It's that simple. It doesn't matter if she's a cheerleader and you're in the drama club...if you're married and she's not...or if you can't see past your flaws and she seems perfect. We are all on the same team.

Of course, we're different. 1 Corinthians 12 compares the body of Christ to our physical bodies. We are composed of many different parts, but we need each of them to function properly. One part of our body is no less important than another. Just the same, we need Christians with different abilities, personalities and purposes.

I love this challenge from Elisabeth Elliot: "The fact that I am a woman does not make me a different kind of Christian, but the fact that I am a Christian does make me a different kind of woman." As much as we may be different, the bottom line is that we are the same kind of different.

God, I don't want to say anything negative about a woman who is striving to life for you. Lord, allow me to see how you have crafted her to do Your will, and help me to appreciate her as You do. Father, even if she has wronged me, remind me of all the times I have failed others and failed You. Thank you for Your forgiveness and Your grace. Help me to be more like You.

What Stirs Your Affection for Christ?

2010-09-29T07:48:00.003-05:00

In our young married small group, we are going through a study on Philippians by Matt Chandler. We are only 5 weeks in, and it's already been a huge encouragement...and challenge to all of us.

This past week, Matt asked a very specific question that initiated an awesome discussion. So, I pass the same question on to you.

What stirs your affection for the Lord?

After thinking for a few minutes, I realized that whenever I see the ocean, I can't help but be in awe of God's power. To think that these massive oceans were created by the sound of His voice....that He allowed a gentle lift of Moses' rod to part the Red Sea...that terrifying waves were calmed at Jesus' command....and that He walked on the very same waves. Yet, the very same God knows my name and desires to have a personal relationship with me. It's overwhelming.

I always come back from tropical vacations with a renewed sense of God being in control - and it's better that way.

Obviously, this means I am called to some sort of beach ministry....right? ;)

Spiritually Fit

2010-09-27T08:41:00.006-05:00

In less than 2 weeks, I am heading home to Knoxville. I am so excited to get to see my family and be in a city where the leaves actually change colors in the fall. (Texas, as much as I love you, you will never be as pretty as Tennessee. It just won't happen.)

I am also really excited to have two opportunities to share Christ's love - once with Fairview Baptist Church's women's ministry on Friday, Oct. 8 and the following day at Cedar Springs Christian Store on Clinton Highway from 12-3pm for a book signing.

Because of my fitness ministry, Myers Cross Training, I've been asked to speak at the women's banquet about being spiritually fit. For the past few weeks, I've had a blast digging into Scripture for God to show me what to share with these awesome ladies.

Check out Ephesians 3:14-21.

I was immediate struck by Paul's prayer by four desires that God has for us.

1) Glorious Inner Strength (aka the very same power that raised Christ from the dead!)

2) Christ's Presence in our Lives

3) Knowledge of His Love

4) Recognition that He is more capable to move greater in our lives than we have the knowledge to request....or even imagine.

I wonder if anyone is reading this post who has neglected to relinquish full control of their life over to God. Take it from someone who has tried and failed: If you think you can make better decisions than He can, you can't. If you are convinced you can live life alone, you're wrong.

Read the truths again. Won't you trust the character of the One True God who has such incredible desires for your life?

Wondering Wednesday.....Boy or Girl?

2010-09-22T08:01:00.000-05:00

It's a simple question today. I know what I think...but I want to know your thoughts.

Will Baby Myers be a boy or a girl?

P.S. We are happy either way, so there's no wrong answer!

Little Sins

2010-09-21T13:37:00.005-05:00

"For whoever keeps the whole law and yet stumbles in one point, he has become guilty of all." - James 2:10

Bet you've never seen that verse cross-stitched in a pillow.

It's sad, but it's true. Think about the verses that you have memorized, that are hanging in frames around your house, that are etched on the walls of your church. We choose to display the pretty verses - the ones that talk about God's love, His grace, and His mercy.

Not that God isn't any of those things - He most certainly is! But I can't help but think...If we really want to grow in our faith and challenge ourselves to be more like Christ, we have to be reminded of some of Scripture's tougher truths....like the verse at the top of this post.

If you truly want to know how to live out your faith, the book of James is a great place to start. He doesn't sugar coat anything. He calls out the readers for being of the world, and He pushes them towards God to seek wisdom.

In this passage, James is in the middle of calling out the church for showing partiality - for favoring people in their congregations who wear fine clothes in jewelry over those who can't afford as much.

Now, they weren't kicking them out of the service. They were allowed to stay. But from the text, it's obvious that the poor people weren't as welcomed into the church as those who were wealthy.

As Christians, if we labeled the sin of partiality, it would fall into the "little sins" category. You know, little sins are not near as bad a "big sins" like adultery, murder, stealing, etc.

Yet, when we look at James 2:10, God doesn't seem to have the same categorization system for sins as we do.

Now, this verse doesn't mean that if you steal, God automatically put you down for committing the other nine commandments too. But it does mean that if you sin in one area, you're every bit as guilty for sin as someone who has broken all of God's laws.

To this day, I've never touched alcohol. I didn't smoke cigarettes or even think about experimenting with drugs. I didn't have sex until I was married. And I was appalled by those who did.

But my heart didn't ache for them because they had acted against God's holiness. I was just disappointed in them and satisfied that I would never do such a thing.

You know what that's called?

Pride. It's a sin.

I elevated myself above them just because of a category of behaviors that I didn't participate in. And that arrogance in my heart disgusted God just as much as any substance abuse or premarital sex.

Over the next few months, I want to study the "little sins" category we've created: lying, jealousy, bitterness/lack of forgiveness, judging, pride, arrogance, greed, worldliness, selfishness, etc. If you can think of an area you want me to explore, please leave a comment on this post, and I'll add it to my list.

NEW Project!

2010-09-13T20:55:00.004-05:00

I've decided to start a new blog that's a little different from this one. It's called...

THE HEALTHY BABY BUMP!

So I guess you know what that means....I'm pregnant! :)

James and I could not be more thrilled. For those of you who have been following this blog for a while know what an answer to prayer this precious baby is to us. God's faithfulness is overwhelming, and we are so excited.

I'd love to tell you the whole story...but it would take way too long to type. So, how about you hop over to youtube and check out my video?

Don't forget to leave me a comment! ;)

Wondering Wednesday: What show should have never gone off the air?

2010-09-08T07:33:00.004-05:00

Confession time: I miss Jack Bauer.

No, really, I do. I got so attached to Fox's 2002-2010 show, 24, that I really do miss Jack Bauer. Who doesn't? I mean how can you not miss the kind of series hero that says stuff like this...

"I see fifteen people held hostage on a bus, and everything else goes out the window. I will do whatever it takes to save them, and I mean whatever it takes ... Laws were written by much smarter men than me. And in the end, these laws have to be more important than the 15 people on the bus. I know that's right. In my mind, I know that's right. I just don't think my heart could ever have lived with it."

I remember some pretty sad moments in my TV past....when the cast of Home Improvement took their final bows, waving goodbye to the cast of Full House, the cast of Friends leaving Chandler & Monica's apartment for the last time, huddled in a circle...

But when Jack Bauer said thank you to Chloe O'Brien and disappeared forever, I lost it like I was Chloe!

How about you? In your opinion, what TV show show have NEVER gone off the air?

Oh, and just to clarify: Superman wears Jack Bauer pajamas.

5 Smart Nutrition Tips

2010-09-02T08:08:00.002-05:00

Last night, I was blessed to attend an incredible nutritional seminar with Dr. Bill Wheeler. Among other notable accomplishments, he served as Staff Nutritionist to the President of the United States (1976 -1981), Staff Nutritionist to the 1996 US Olympic Decathlon Team and Staff Nutritionist to the 2002 US Olympic Snowboarding Team. He has been the personal nutritionist for athletes like Bret Favre and Michael Jordan. It would take way too long to list all of the sports teams he has worked with, but feel free to google him and be impressed.

Here are a few of the evening's highlights:

1. Daily Value: We are misled when we believe that our multivitamin contains 100% of the nutrients that we need. Daily value is actually defined as the minimum amount of a nutrition that will prevent a nutritional deficiency in a 12-year-old.

Chances are, your body is not getting enough of the nutrients it needs. If you feel like you are constantly hungry even though you know you have eaten enough to satisfy your hunger, your body is probably lacking some of the key nutrients it needs.

Key nutrients that people are frequently lacking: Omega-3 fatty acids (fish oil), calcium & magnesium (work best when taken together), and for anyone extremely active or over 30 -- glucosamine. Over the next few weeks, I will be writing blog posts of the significance behind each of these supplements.

2. If you work out consistently, you must think of yourself as an athlete. The more active you are, the quicker you will see results in performance, energy levels, muscle soreness and appetite reduction when you practice proper nutrition.

The stress that an athlete's body takes in a week is equivalent to about 7 months of stress for the average person. The problem that many athletes, especially female athletes, create for themselves is that they exercise like an athlete, but they eat like someone who needs to lose 50 lbs. The body is not properly fueled, the athlete doesn't see the desired results and cannot figure out why.

This problem can be fixed with proper nutrition. If you would like for me to help you come up with a plan for fueling your body with proper nutrition, please leave a comment on this blog with your email address. I would be happy to send you an example of what I eat on a regular basis and help you tweak that plan to fit your individual needs.

3. The most critical window of time to capitalize on for proper nutrition is within 60 minutes of finishing your workout. During your workout, you break down muscle fibers and empty your nutrient storage. It is dangerous to not replace what you have depleted.

Proper nutrition post-workout will improve workout results, reduce muscle soreness, and keep your muscle metabolism higher for the next 48 hours. Even if you are trying to lose weight, don't freak out about the extra calories. It will help you burn more over the next two days.

The perfect combination is a balance of protein and amino acids, simple and complex carbohydrates, creatine, and antioxidants, especially Vitamin E & Vitamin C. Again, let me know if you would like to know what I do for recovery post-workout, and I will gladly help you.

4. Research shows that men can absorb 35-40 grams of protein per meal, and women can absorb 30-35 grams per meal. Anything extra simply results in gas. The best guideline for how much protein you need is to consumer a gram of protein per pound of body weight.

So if you've been taking 2 or 3 scoops of protein powder at once, your body isn't receiving all of that protein. A good protein drink shouldn't be higher in protein than the grams listed above.

Also, all protein is not created equal. I don't like bad-mouthing other products...but there's one best-selling brand...let's call it "Muscle Cow Juice." The quality of protein in that brand is just one grade higher than what is fed to livestock. Yikes!

5. I saved the easiest tip for last: Your body needs at least 2-3 minutes of exposure to the sun per day. You cannot fully supplement what the sun can do for your body with proper nutrition. NOTHING can replace it. So even if it's just 2-3 minutes, make sure you spend some time outside each day. Your body will thank you.

Over the next few weeks, I will post specific products Dr. Wheeler recommends, the benefits, and how to use them properly. For now, this is enough information to get you started in the right direction. Please don't hesitate to contact me for help if you need it or if something about this post is unclear. If nothing else, I hope you understand the importance of nutrition and educating yourself to best take care of your body. It's the only one you're going to get!

Wondering Wednesday: Customer Service

2010-09-01T07:44:00.003-05:00

Today, I am making my third trip to Verizon Wireless in the past week for a malfunctioning phone... So in order to help me cheer up and have a better attitude, today's question is going to be about customer service.

What is the BEST customer service experience YOU have ever had? What company, what was the situation, and what impressed you so much about the way it was handled?

On a personal note, pray for patience and kindness for me as I go visit my friends at the cell phone company today...

True Beauty: Transparency

2010-08-31T10:49:00.003-05:00

Over the past few weeks, I've opened my inbox to have several emails from people I don't know. The email addresses are different, but the content is essentially the same. They are all from women who have trusted Jesus Christ as their Savior, they have read my recently-published book, and like me, they have at one point in their life, either now or previously, battled an eating disorder.

I've had ups and downs reading their notes. Sometimes, I can identify with their stories so well that I am brought to tears. Other times, I rejoice so loudly with their victory in Jesus over their past destructive behavior, I wake James up. (I check my emails in the morning, and I get up before him - whoops!)

However, today, I got a particular email that broke my heart more than others. Though this young woman has definitely had her share of struggle, it wasn't the details of her eating disorder, or even her depression, that devastated me.

She wrote...

"Last night, I told my sister and a handful of close friends [about my struggle with the eating disorder.] It is amazing to see how the Lord is already working through it. I have a few good friends who are currently struggling with eating disorders. I would have never been able to understand or relate, nor would they have ever told me, if I wasn't first upfront and vulnerable in front of them."

Three things in this paragraph caught my eye.

1. Of the handful of close friends she told who she knew she could count on to pray, a few of them (defined as at least 3 or more) are currently struggling with an eating disorder.

Maybe we've allowed ourselves to become immune to the statistics:

- 1 in 5 women currently have an eating disorder.

- 90% of the women who do have eating disorders are between the ages of 12-25.

- Twenty percent of the women who do survive anorexia will die prematurely due to health conditions caused by the eating disorder.

But those statistics don't represent numbers - they represent people. And they aren't strangers - they are people you know. She's the woman who sits in front of you on Sunday mornings in church. She's the student who walked by you on campus today. She's the young girl who just joined the youth group. She may even be your daughter, your mother....maybe even the pastor's wife.

We have all of the research, so being uneducated can't be the reason we don't act upon it. Certainly, we can't believe this type of unhealthy lifestyle is acceptable, so that can't be why we don't respond. Yet, remaining silent certainly takes less time and energy than dealing with the consequences of our actions or attempting to change.

2. If one person is willing to be vulnerable, others will follow.

The next time you're at church, test my "fine disease" theory. Ask five people how they are doing, and at least four of them will quickly respond to you, "Fine." Of course they are. I'm fine, you're fine...all of God's people are just fine!

We want to appear confident. Put-together. Solid. Because somehow, we have wrongly associated lack of difficulty in our life with godliness.

Wrong.

Don't believe me? Just check out Psalm 34:19 and 2 Timothy 3:12.

Persecution and affliction are not a maybe thing when you walk with Christ. It's not even a most-likely thing. It's a promise.

But what happens when we keep our struggles inside? We quietly pray, hoping that no one notices any broken pieces we haven't frantically tried to glue back together. When God restores the situation, we silently bow our heads and give Him praise.

Do you see what's wrong with this picture? We give God a golf clap (which is way lame, if you ask me, and one of the many reasons why I choose to watch football instead) when we should be wearing His jersey, jumping up and down, screaming with excitement as He runs us into the end zone!

Every time I share about my shortcomings in my walk with Christ, people line up to talk to me afterwards. Many times, it's just to utter the two words that were actually the subject line of the email I've referred to in this post: "Me too."

3. As soon as this young woman opened her mouth and shared her struggles, God started working in her life...and in the lives around her.

One of my favorite passages in Scripture is 2 Corinthians 4:5-9:

"For we do not preach ourselves, but Jesus Christ as Lord, and ourselves as your servants for Jesus' sake. For God, who said, "Let light shine out of darkness,"made his light shine in our hearts to give us the light of the knowledge of the glory of God in the face of Christ. But we have this treasure in jars of clay to show that this all-surpassing power is from God and not from us. We are hard pressed on every side, but not crushed; perplexed, but not in despair; persecuted, but not abandoned; struck down, but not destroyed."

For this to make sense, we have to remember that "jars of clay" is an ancient metaphor for human weakness. So if you were just to isolate that one passage, it reads:

"But we have this treasure in human weakness to show that this all-surpassing power is from God and not from us."

Make it even more personal: We have an opportunity in our human weakness to show others the power of God.

Picture for one second that you are that clay jar. Imperfection happens. Maybe it's anorexia, but maybe you struggle in another area: jealousy, gossip, sexual sin, drugs, lying. Maybe you're struggling in your marriage or maybe you're compromising your morals at work. But when you try to piece yourself back together, you're just a clay pot with a bunch of dull cracks.

However, when you share your struggles with others, when you admit your imperfections....that is when His light can shine through you to penetrate into the lives of others. And where does the light shine the brightest - in the pieces that are solid and held together? No. God's light shines brightest through the cracks of the jar of clay...in our human weakness.

Instead of seeing transparency as messy and broken, can we recognize it as the opportunity for God's light to shine brightly through us?

Transparency is beautiful.

Let Him bust down your wall.

Let him peel off your mask.

Allow Him to mold you into the very person He created you to be.

NEW Wondering Wednesday

2010-08-25T16:38:00.006-05:00

As much as I love to write, I also love to read. So NEW BLOG FEATURE starting this week....Each Wednesday, I will be posting a question on my blog. I would love for you to log in and leave your comment, answering the question in the blog post.

And you never know...I may randomly give out prizes to a random participant. So if you have an answer, you might as well post it. :)

So here it goes:

I was wondering...

When you were a kid, do you remember a comment (or have you heard your parents talk about a comment) you made when were younger that you can't believe you said?

Missing my niece...

2010-08-21T15:46:00.001-05:00

Aunt Chelle & Katerbug at the beach - Summer 2010

Today, I am really missing my niece, Katelyn....so I decided to post the letter I wrote to her on the day that she was born...love you, Katerbug!

January 24, 2008

Dear Katelyn,

Well, you’re finally here. Happy birthday! I would love to tell you that I am more excited about you being here than anyone else, but I think your parents may have me beat…by just a little bit! I was with them just moments after they first found out about you. The three of us just cried and hugged, dreaming of when this day would come…and now, the waiting is over! It’s a great story, but I should let your parents tell you. I’m not going to steal their thunder this early on in the game.

As you get older and start asking to see your baby pictures, you won’t see any of your Aunt Chelle. The problem is…I am in graduate school in Texas, which is about 16 hours away from where you are. (That is about how long it would take if you watched your favorite movie ten times in a row.) So even though you won’t see my face, hopefully, this letter will show you that my heart was in Knoxville on your first official birthday.

I’m not gonna lie to you, Katerbug. I was pretty disappointed when you didn’t show up three days ago. I really wanted us to be birthday twins. Your Uncle James, on the other hand, wishes you would have held off a few days since his birthday is January 28. We are getting married in 120 days, so apparently, God is even using your birth to try and teach us compromise. (You’ll meet God soon, and you will love Him, I promise. Your parents will introduce you as soon as they can.)

Speaking of your parents – wow, you have one amazing mom. I should know. She had great practice being a mom on me, her little sister. She was always holding my hand when I crossed the street, even though Gigi already had me on one side. She was the one who gave me advice the first time I liked a boy. (Don’t say gross – it will happen to you one day too!) And she was also the one who consoled me when I found out he liked someone else. I was like her dolls, except I was better, of course. Oh, and in case she tries to blame the fact that she can’t french braid on me…I can’t help it. Your mom has gotten much more gentle in her hair styling since she first learned how to French braid.

She was more than my second “mom” though. Your mom is also my best friend. As soon as you learn to talk, you need to start bugging your parents to have another baby. If you take after your mom in personality as much as you look like her, you are going to be one amazing big sister, Katelyn. My next niece/nephew is one lucky kid.
Oh, and while I’m thinking about it. There will probably come a time when your mom gets on your nerves. You’ll think that she doesn’t know anything and that she can’t do anything right. But just remember that you heard it here first. Your mom loves you more than anyone else on this earth, and she wants what is best for you. Even if you don’t understand her, trust her. No matter how hard that is. About the time you are ready to finish high school, something inside of you will just click, and you will know that she was on your team the whole time, and you will be a better woman…because of her. Your Gigi did this for your mom and me, and your mom will do the same for you. You’ll find that as you get even older, you will hear her advice echo in your mind each time you are faced with a decision.

And let me just tell you one of the best things about being a girl – DADDY! Hands down. Your G-Daddy is one of God’s greatest gifts in my life. To this day, I still think he is the best, strongest man in the world (equal to your Uncle James, of course.) He’ll be the one who shows you why following God is the smartest decision you can ever make. You see, God is your Heavenly Father, which means, he’s just like your daddy…except better. I know that’s hard to imagine, but it’s true. Some little girls don’t have good examples of what a Heavenly Father would be like, but that’s not the case for you. He will shower you with unconditional love, spoil you as much as he can, (Try not to abuse that), and he will set the standard for the man you will marry someday. That guy has big shoes to fill, but we are already praying that God will shape him to be the spiritual leader that you need.

I know I’ve talked a lot about God, and you probably don’t even remember Him right now. It’s okay. It’s been a big day, coming out of your mom’s womb and everything. You’ve been preoccupied with other things. But God was the man who created you. He formed you in His image, and you are fearfully and wonderfully made. As he molded your shape and taught you how to smile, He developed a plan for your life. You have a bright and beautiful future ahead of you, sweet Katelyn. You simply have to trust Him with all of your heart and not rely on your own strength. Then, He will direct your paths and work for your good, since you are called for His purpose.
He’s put some of His best in your path. Your mom has an incredible servant’s heart (that she learned from Gigi), and your dad works harder than anyone I know, and he will provide you with everything you will ever need. Your G-Daddy is the closest living, breathing example of Christ that you will ever encounter. I pray daily that by the time you are old enough to read this letter that your Aunt Michelle and Uncle James will be closer to you in distance…but I promise that you are in my thoughts and prayers everyday.

I haven’t actually laid eyes on you yet. I haven’t held you in my arms. But I can already tell you that I love you more than I ever thought possible. I promise that no matter how far away I live, if you need me, I’ll be there as soon as I can get to you. Since I can’t be there physically to change your diapers or tickle your little toes, I’m going to do the next best thing. I’m going to pray for you.

Sweet Heavenly Father, I submit the life of my precious Katelyn to you. God, I pray that you would give her everything her heart desires. Use her to change the world for you. Send your angels to gather around her and protect her. Make her heart yearn to learn Your Word, and help her to be able to recite your teaching to resist the devil’s temptations. Use the sun’s warmth to remind her family’s love. Every time she sees a sunset or a mountain range, have her reflect on Your power. Don’t let anything stand in the way between her relationship with You. Amen.

We’ll get to have fun soon, I promise. So you just grow up sweet and strong, and know that your Aunt Chelle loves you. And bout that birthday twin thing, three days is close enough to still be twins, don’t you think? ☺

Love always in Him,
Aunt Chelle

Colossians 3:23

My Life Dream & Worst Nightmare Came True...

2010-08-10T12:46:00.000-05:00

When I was in 1st grade, I wrote my first book. It was 222 pages of notebook paper - double spaced hand-written, unillustrated (except for the lovely cover...apologies to anyone who can actually draw who views this.) As many careers as I explored throughout my years growing up, one thing never changed: I was going to write a book. So in many ways, by releasing The Look that Kills: An Anorexic's Addiction to Control, my longest life dream has become reality.

Yet, it's a bittersweet dream come true. I remember the day after I admitted to my family that I had an eating disorder and needed help. I heard God's voice echo in my head: "Write it down."

Why? I thought. I never want anyone to find out about this ever. Why do I need to write it down?

A similar dialogue went back and forth several times before I finally obeyed. After all, I'd always said that writing was my therapy. Maybe writing it down would be part of my healing process. So, whenever anything significant happened throughout my recovery process, I would frequently keep a record of what happened either in a locked file on my computer or scribbled in my prayer journal.

That all changed on Mother's Day in 2009. I wrote one particular blog entry, and God triggered a different thought in my mind: Did you really think this was all about you?

Suddenly, I was faced with the scary realization that God wanted me to share everything I had been through: every lie, every unkind word, every deceitful action, every selfish decision....As a perfectionist who has spent most of my life proving that I am always right and covering up anything that someone could potentially view as a mistake, this was totally unchartered ground.

I came up with a compromise in my mind. I would write my story...but I would write it as fiction. That way, God would be pleased; after all, my story would be out there. But I could totally save face and put off my shortcomings on a fictional character.

In my mind, I justified that I might widen my audience by writing it as fiction. After all, wouldn't that be less threatening to someone who had an eating disorder? Instead of thinking that someone had given them yet another book about their problem, this could be a "beach read."

But after writing a few chapters, my story was all there....but something was missing. The actual events were all there, but it was bigger than that. It needed...transparency. Authenticity. And the hardest of all -- humility. And God didn't need to be a supportive character. He needed to be the center of the entire plot.

So, taking a deep breath....I erased the fictional account and started over on the writing project that is now The Look that Kills.

It is my prayer that more than reading my story, you will be drawn to the merciful God who created you. He longs to use you. He desires a relationship with you. And no matter what you've been through, He is fully capable of making it beautiful.

"and provide for those who grieve in Zion—
       to bestow on them a crown of beauty
       instead of ashes,
       the oil of gladness
       instead of mourning,
       and a garment of praise
       instead of a spirit of despair.
       They will be called oaks of righteousness,
       a planting of the LORD
       for the display of his splendor."

Isaiah 61:3

My Confession of Doubt & Request for Prayer

2010-06-06T08:14:00.000-05:00

"...He [Satan] was a murderer from the beginning, and does not stand in the truth because there is no truth in him Whenever he speaks a lie, he speaks from his own nature, for he is a liar and the father of lies." - John 8:44

For the past few days, I've been repeating this verse to myself over and over again, especially that one little phrase: "There is no truth in him."

In case you don't know, I'm in the process right now of publishing my first book. It's called The Look that Kills: An Anorexic's Addiction to Control, and it should be available by the end of the summer. (In case you've never read my testimony, click here for a teaser of what the book is about.)

I'm so thankful that I wrote that account of my testimony within a few days of when it actually happened. I remember sobbing as I wrote it because I could remember each moment with such detail. I felt so overwhelmed, so thankful and so amazed that God would have gone to such great lengths to draw me back to Himself....even when I just took a baby step back in His direction (James 4:8).

But just a few weeks of the day when I fell, I began doubting it ever happened.

At first, I thought it was just me. After all, at that time, I had been extremely far from the Lord. When the doubts began, I was shocked and ashamed of my own disbelief.

The first time I was asked to share my testimony in public, my doubt was paralyzing. I wasn't even sure if I waa going to be able to go through with it.

Michelle....really? You went how long without eating and you ran how far? Is that even physically possible?

Michelle, you love telling great stories. are you sure your testimony just wasn't up to your standard? And if the story you're telling isn't even true, do you really think God would even use it?

Finally, from beginning to read the Bible again, something triggered. This was spiritual warfare. This didn't mean that I was super spiritual or that I was so special that Satan was attacking me. It just meant that Satan was literally using his oldest trick in the book.

This trick he was using went all the way back to the Garden of Eden when he tempted Eve: "Did God really say that?" (Genesis 3:1).

Thankfully, though each time before I share my testimony, Satan seems to creep these doubts back into my mind, God is bigger. Those close to me know about my struggles, and they are faithful to pray for me specifically as I am preparing to share my story with others.

But now that I am just a mere weeks away from the release of my story being released into the public, these doubts have escalated to a new level. It's to the point to where as I am turning off my alarm clock, I have to immediately begin praying for God's protection. I can't let my guard down for a second.

For example, this past week, I was a rushed getting ready in the morning, and I was going to have to have my quiet time later than usual. Those few hours were exhausting, as Satan delivered one low blow after another. (I mean, who likes the thought of standing before God in judgement and being asked why I created a new testimony when He had already given me one?)

I am still going to begin everyday with personal dependency on the Lord to begin praying as soon as my feet hit the floor. After all, I know that I should not "be anxious about anything, but in everything, by prayer and petition, with thanksgiving, present [my] requests to God. And the peace of God, which transcends all understanding, will guard [my] heart and [my] mind in Christ Jesus" (Philippians 4:6-7). But I also know James 5:16 says "the prayer of a righteous man is powerful and effective."

That's why I am asking you to join me in prayer that the doubts will cease -- that not a single second of God's glory will be robbed by insecurity planted by the enemy. I want to be able to tell my story with full confidence in Christ.

If you don't know exactly the words to pray, that's fine. Romans 8:26 says, "In the same way, the Spirit helps us in our weakness. We do not know what we ought to pray for, but the Spirit himself intercedes for us with groans that words cannot express." Please just lift me up whenever the Holy Spirit brings me to your mind.

Ironically enough, I had doubts of whether I should write this blog or not. Friday afternoon, I decided to just write it. When I was finished, I would decide whether or not to publish it. So poured my heart out as I have just done. Then, when I clicked "publish post," my server timed out, and I lost everything. That's when I knew I had to publish it.

Satan didn't want God's people joining in prayer against him. He liked me trying to fight the battle alone - because he knew he stood a better chance of beating me down that way.

But I know that my God is bigger than any enemy and prayer is more powerful than any insecurity or doubt that Satan can muster. From the bottom of my heart, I thank you for your prayers. I am confident that as I stand with Christ who strengthens me, with the support of my brothers and sisters in Him, Satan will not get any victory from my life.

"We always thank God, the Father of our Lord Jesus Christ, when we pray for you, since we heard of your faith in Christ Jesus and of the love that you have for all the saints, because of the hope laid up for you in heaven. Of this you have heard before in the word of the truth, the gospel, which has come to you, as indeed in the whole world it is bearing fruit and growing—as it also does among you, since the day you heard it and understood the grace of God in truth." - Colossians 1:3-6

Sidenote: If you are interesting in learning more about spiritual warfare, this is one of my favorite resources on the subject:

Burn Fat with FAT!

2010-06-01T08:27:00.002-05:00

Burn Fat with Healthy Fat: A Review of Beachbody's Core Omega 3 Supplement

Right now, we seem to be in the middle of a "carbophobic" phase. Anything that even resembles a carbohydrate is viewed as being public enemy #1. Many feel that anyone wanting to lose weight, burn body fat, and lower blood cholesterol levels should stay away from this macronutrient. Funny, as not too long ago the same was thought about dietary fat. For many, many years the main diet recommended for getting in shape fast and transforming your body was always very low in fat. Well, we now know better and realize the importance of having fat, especially the "right kinds" of fats in our nutrition.

Omega-3 fatty acids are considered essential fatty acids: They are necessary for human health but the body can't make them. We have to get them through food. Omega-3 fatty acids can be found in fish, such as salmon, tuna, and halibut, other seafood including algae and krill, some plants, and nut oils. Also known as polyunsaturated fatty acids (PUFAs), omega-3 fatty acids play a crucial role in brain function as well as normal growth and development. They have also become popular because they may reduce the risk of heart disease. However, it?s simply too difficult to get the benefits of them without supplementing with a reliable dietary supplement like BeachBody's Core Omega 3 fatty acid pills.

Before I go into the real benefits, I must tell you my FAVORITE thing about this supplement. I've taken essential fatty acid supplements for about 7 years now...and this is the first one that doesn't make me feel like I'm swallowing fish eggs. There is no fishy odor or aftertaste to this one!! Now....back to the real reason you should incorporate this into your health regimen. :)

Research shows that omega-3 fatty acids reduce inflammation and may help lower risk of chronic diseases such as heart disease, cancer, and arthritis. Omega-3 fatty acids are highly concentrated in the brain and appear to be important for cognitive (brain memory and performance) and behavioral function. In fact, infants who do not get enough omega-3 fatty acids from their mothers during pregnancy are at risk for developing vision and nerve problems. Symptoms of omega-3 fatty acid deficiency include fatigue, poor memory, dry skin, heart problems, mood swings or depression, and poor circulation.

It is important to have a balance of omega-3 and omega-6 (another essential fatty acid) in the diet. Omega-3 fatty acids help reduce inflammation, and most omega-6 fatty acids tend to promote inflammation. The typical American diet tends to contain 14-25 times more omega-6 fatty acids than omega-3 fatty acids.

Advanced Nutrient Release

Beachbody's soft gel capsules use an advanced delivery system that releases in the intestines, not in the stomach. That means no stomach upset, and no unpleasant aftertaste.

100% Pure, Premium Ingredients

Not all fish oils are created equal. Beachbody's Core Omega-3 comes from the purest wild Atlantic coldwater fish sources, and is absolutely guaranteed to be free of harmful PCBs and heavy metal contaminants typically found in fish available in markets and grocery stores.

Core Omega-3 may be beneficial for:

Promoting healthy heart function

Promoting healthy blood pressure

Promoting healthy blood viscosity and cardiovascular health

Promoting healthy joints

Promoting healthy immune function

Promoting healthy brain and nerve function

Supporting and maintaining healthy retina and eye function

A month's supply is just $21.95 + shipping! (OR Order on autoship (home direct) and shipping is FREE!)

To view the nutrition label of Beachbody's Core Omega 3 supplement, click here: http://www.beachbody.com/text/products/supplements/omega3/Core_Omega-3.pdf

To purchase, shop nutritional products here: http://www.turbomichelle.com/

Let me know how I can help you reach your goals this summer!

Water - The Forgotten Nutrient?

2010-04-27T08:38:00.002-05:00

If you are trying to lose weight, watch thie video for an easy way to stay on track. More vidoes like this are available when you become a FREE member of http://www.turbomichelle.com. Sign up today to get great fitness tips, recipes and other health info.

Summer Shakedown!

2010-04-18T22:02:00.003-05:00

"Out of sight, out of mind."

Often, that phrase is associated with relationships...but thanks to sweaters, coats and all of the other winter layers we add, this quote applies to weight gain as well. In fact, the tendency to gain weight during the winter months is higher than any other season.

Now, I know you all know that I'm a fitness freak. I am. I love working out. However, I would be lying to you if I told you that high intensity workouts were the main component of achieving optimal health.

You can workout like a beast and still be overweight.

How is that possible? Easy. Many people develop the misconception that if they work out, they earn the right to eat whatever they want.

Wrong.

Nutrition is critical. In fact, research shows that achieving a healthy weight for your body is as much as 75-80% about nutrition.

That's why I'm initiating the Summer Shakedown. During the month of May, I am offering a one-time offer for my friends and fans of Myers Cross Training.

Here's all you have to do: Head to http://www.michelleshakesit.com and order a bag of Shakeology on Home Direct. (There's no contract - this simply means that until you tell Beachbody otherwise, you will be shipped a bag of Shakeology every 30 days. This also gets you two FREE DVD workouts AND free shipping each month. Who doesn't love free stuff?!)

For the month of May, you will replace one meal a day with Shakeology. (No matter what flavor you choose - Chocolate or Greenberry - I promise, I have recipes that you will not only like, you will LOVE!) Check out the video on my website for more details about this amazing product.

But that's not all...

PERK #1 - At the beginning of each week, I will be sending you a COMPLETE MENU for the week. That's right. For no additional cost to you, I will give you a complete meal plan for the entire month.

This is not a crash diet. You will not be starving yourself for weight loss. This is pure and simple clean eating at its best.

PERK #2 - Though I will not be giving you a specific exercise plan to follow, I will offer little pieces of advice and challenges to do throughout the week. Remember - small changes add up to big results over time. (However, if you would like a more detailed exercise routine - send me a message, and we will work something out for you!)

PERK #3 - There's nothing to lose...except some inches or a few pounds.

At the end of the 30 days, you will have more energy than you've had in a long time. You will feel refreshed. You'll be sleeping better. You'll see a dramatic difference in areas of your health where you were struggling - lowered cholesterol, blood pressure, stabilized blood sugar levels.

The focus is an increase in your overall health. Weight loss and inches lost will undoubtably occur, but I don't want that to be your focus. Think of any changes that occur in your physical appearance as positive side effects.

This an investment in your future - to be the best spouse/parent/child/friend/employee you can possibly be. Medication, trips to the doctor, missed days at work - all of those things cost far more than a product that I have seen serve as a catalyst in many people's lifestyles.

Notice, I'm not saying that you can drink Shakeology for one meal a day, eat whatever you want for the rest of the day and still lose weight. It's a great product - in fact, the nutrition and science behind the ingredients are so far beyond what any other company is producing, I'll say it's the BEST product out there - but it's not a miracle drug. However, along with clean eating, replacing one meal a day with Shakeology will accelerate your results and help you maintain them.

You will have to decide to do this. You will have to commit to follow through with that decision. And if you do those two things, you will succeed.

So what's next?

Step on to Shakedown Street!

Post a comment here, and I will contact you! The last day to sign up is Thursday, April 22. That will ensure that your Shakeology will arrive and you can start with the group on May 1.

Looking forward to going on this journey with you!

Innocent but Charged AND Guilty but Free

2010-03-31T14:49:00.005-05:00

Yesterday, when I checked the mail, I had no idea how it would affect my next 24 hours. It seemed pretty standard. Some coupons, an advertisement, a few bills....and at the bottom of the stack, a letter to me from the City of Arlington. (Back story: In late January, I was pulled over for having out-of-state tags. Since I am one credit hour short of being a full-time student, James and I had to go ahead and become Texas residents. We got our vehicles inspected and got new titles and registration at the DMV. Since we turned in our paperwork on time, we went back to our normal routine.) I figured this letter would be a receipt for that transaction.

But it wasn't. It was a warrant for my arrest.

Seriously.

Apparently when we turned out stuff in to the court, we faxed a copy of my registration and sent in a photo of my new Texas plates by mail. Though we were told they could be received separately, somewhere, things got crossed, and the city of Arlington didn't show that I had proof of registration. They only had photos.

No warning. No courtesy phone call. Just a warrant for my arrest. (With a $500 bail fee.)

Normally, I think I might have been able to have a sense of humor about this. But with graduation a month away and pressing school deadlines, a busy season with my job, and not to mention, the week of Easter when I'm married to a pastor....there is not extra time in my week right now to deal with anything else. There is nothing funny about this.

By this time, it was already 5pm, so the court was closed for the day. Ironically, I just had to go to praise team rehearsal (you know, where most criminals go) and wait it out until this morning.

More back story. In addition to getting my Texas plates, we also had to get our Texas driver's licenses. Well, my Tennessee license still had my maiden name on it....and while my license still had my maiden name, I couldn't change my social security card because the names on both cards are supposed to be the same. (By the way, both offices want you to get the OTHER one changed first. It's a blast.) So, I filed to get a new social security card, and it finally came in the mail. Now, I could get my Texas license.

Except I didn't just get to fill out the transfer license form. Because you see, in the time period of waiting on my new social security card to get here, my license expired...and the state of Texas doesn't even give one day's grace period. If you have an expired license, you have to start all over again. So like a 15-year-old, I had to take the written driver's exam. PLUS, I had to make an appointment to come back and take the actual DRIVING test...which was schedule for today.

Do I need to remind you that there's a warrant for my arrest?

So this morning, I get together all of my life documents, and James and I head to the driver's license office for me to take my exam. I arrive at 7:30, get the first appointment for 8:30, and we waited. The examiner comes out to my car, asks for my insurance, and I hand it over.

It expired on March 28.

Today is March 31.

REALLY?! What insurance expires on the 28th of the month?!

So, I go back inside, make my second appointment for 10:15am, and James and I go to his office so State Farm can fax us an updated copy of our insurance.

While we're waiting on that, I decide to call the warrant office. Guess what? They need proof that my car was covered on the day that I was pulled over. We call and get that faxed to us as well.

Our insurance agent sent us the right insurance...but for the wrong vehicle. Take 2.

Around 10am, we head back to the driver's license test with updated insurance and even MORE forms. Trying to be calm, I go through the practical driving exam....even suffer through parallel parking, although I was really tempted when he asked me to parallel park to step out of my car and yell, "JAMES!" (Because that's REALLY how I parallel park.)

I pass. Whew. One thing out of the way. It's around 11am now, and we headed down to the Arlington Municipal Court. After waiting in line, I hand the woman behind the counter all of the documentation that I have and explain my case.

"Oh, well, you need to go to the Department of Motor Vehicles and pay your penalty fee for getting a ticket," she says.

"Which is?" I ask.

"We show that you paid for your ticket when you sent in the photo of your new plates, but you have to pay a penalty fee to the DMV. It will probably be about $10."

If I wasn't frustrated before, now I'm REALLY feeling it. If I needed to go to the DMV first, why in the world would the form send me to the Municipal Court?!

I wasn't going to get anywhere by arguing, so James and I just drove to the DMV, paid our $8.15 penalty fee, and drove back to the court. More waiting.

On a positive note, I got a phone call while we were waiting that the fax of my proof of insurance went through. There is no longer a warrant for my arrest at this point. Awesome....glad to know I'm no longer a criminal since I did everything to follow through on my end in the first place!

At this point, I've gathered quite a stack of paperwork. After giving the woman behind the counter what seemed like 15 different documents, she was finally satisfied. Writing one more check for the day, James and I walked out. Now, it's a little after noon, and we are both exhausted.

After arriving home, I couldn't help but think about how much time was wasted this morning. IF the city had called me to let me know they were missing documentation. IF the social security office hadn't given me such a hard time about not having changed my license first. IF the driver's license office had let me renew my license on time without waiting for my new social security card to come in. IF my car insurance card had been valid just three more days. IF they had told me to pay the penalty fee at the DMV before I drove to the courthouse...etc, etc, etc.

I finally just broke down and cried. Tears of frustration. Tears of guilt for wasting my husband's morning during a busy week. Tears of exhaustion. Tears of being treated like a criminal when I had done nothing wrong.

Realizing I wasn't going to get anywhere with my day until I stopped to pray for patience, I felt my Savior ask, "Michelle, how do you think it felt when you did that to me?"

Because he was charged for a crime that he didn't commit. Not just any crime. My crime. Your crime.

He was arrested....betrayed by one of his best friends...while he was praying. He went before Caiaphas, the high priest. That wasn't enough. He then appeared before Pilate. He was beaten. The crowd spit on him. His closest friends denied they even knew Him. The crowd chose to release a murderer into society instead of releasing Jesus. The very people that He came to save were shouting, "CRUCIFY HIM!"

They humiliated him. They put him through an excruciating death.

But Jesus wasn't frustrated. With humility that I cannot even grasp, He pleaded to his Father, "Forgive them, for they do not know what they are doing." (Luke 23:34).

Jesus wasn't just talking about the crowd who was gathered around the cross when He spoke those words. We've all sinned. We all fall short of God's glory. (Romans 3:23). I may not have physically driven the nails into his hands, but it was my sin that nailed Jesus to that cross. I am guilty. I deserve death.

But I'm free. When Christ suffered for my sin, it was so He could bring me to God - the righteous for the unrighteous. (1 Peter 3:18).There's no penalty fee waiting for us on this earth. There's no outstanding warrant waiting for us when we get to heaven.

If we simply confess that we are sinners, that Jesus came and lived a sinless life as an atonement for our sins, and believe in our heart that God raised Him from the dead, we will be saved. (Romans 10:9-10).

As frustrating as the past 24 hours have been, I am so thankful that I got a fresh touch from God today. Yet another reminder of why my life is not about me...but about Him - and that He receives the glory for my life.

It is my deepest desire that everyone have the assurance that Christ's death covered your sins ONCE and for ALL....if you just believe in Him. After you believe in Him, you start to walk with HIm...because whoever says He lives in Christ must walk as Jesus did. (1 John 2:6). It is the journey of a lifetime....with a final destination more glorious than the greatest imagination.

I hope the lyrics to Chris Tomlin's "My Chains Are Gone" have a new meaning for you as we approach our Savior's death and resurrection this weekend. Please leave a comment on this post if you have questions about what it means to have a personal relationship with Christ. There's nothing I would rather do than tell you about our Savior.

"My chains are gone.
I've been set free.
My God, my Savior has ransomed me.
And like a flood His mercy reigns.
Unending love, Amazing grace."

10-Day Dairy Free Challenge

2010-03-23T08:24:00.002-05:00

I am starting this today...so I thought I would share. I have been diagnosed as "lactose sensitive," but I've never really experimented with the thought of giving up dairy completely. For those of you who know me, you know that I hate cheese (in all forms - cheddar, macaroni, Doritos, Cheese-Its, etc.) but I LOVE yogurt, milk and ice cream... :)

Milk protein allergies and lactose intolerance have been linked to a wide array of physical symptoms. For some, it is as simple as lethargy or weight gain, for others crippling migraines and "autoimmune" type symptoms are a lifestyle complication. There is a great deal of research linking dairy to prostate cancer, breast cancer, type 1 and type 2 diabetes, obesity, high cholesterol, heart disease.

For some of you, this may not be an issue. You may not ever experience any type of adverse reaction when you have dairy products...but it ALWAYS leaves me feeling worse than before I ingested it. So i'm going to check it out and see if a dairy-free diet helps. It's only 10 days -- I can do anything for 10 days!

While a dairy-free life is essential for those who are lactose intolerant, it may help more people than we realize to eliminate dairy: increased energy, easier (or more permanent) weight loss, and increased muscle mass. There have been numerous research studies which evidence the benefits of a dairy free diet, and there have been some inconclusive ones as well. The fact is, we as humans share many common health traits, but we are all still individuals. The only study that can conclude what is absolutely best for your health is your own. Prove it to yourself!

How Do I Begin the Challenge?

Visit this web site to get started!

Also, one of my favorite non-dairy substitutes (I use it in protein shakes, with cereal and in my morning coffee - Unsweetened Almond Breeze. It's SO good! You will find it in the grocery store located near the soy milk. I've put a picture of it here so you can recognize it in the store!

Overall Wellness: A Note from Debbie Siebers

2010-03-16T09:36:00.003-05:00

Debbie Siebers, best known for the Slim-in-6 series took a few moments out of her busy schedule to tell me about a few small steps she takes to improve her overall health and wellness. If you've never checked out any of Debbie's workouts, check out this website. Click Shop, browse by trainer, and drag to Debbie's name. They are GREAT workouts! (Feel free to contact me about any of the purchases - purchasing from that link not only gets you access to workout and nutritional products, but you get me as your coach for free!)

Exercise and wellness is not ALL about bouncing around and burning calories. Here are a few tips from Debbie that don't require more energy, but will help you make the most out of your workout routine.

Find some good tunes and focus. Debbie says, "Music is what drives my spirits and lifts me up!" Each day, she incorporates breathing exercises, which she does while listening to soft, soothing music. "These CDs help me empty my mind an thoroughly relax my body and nervous system."

Listen to your body. "I also take about 15-20 minutes to prepare my body before I workout. As we get older, our muscles get stiffer, which is a bummer. But, like anything else, we just have to be consistent to take good care of ourselves."

Don't get in a rut - take it outside! "Getting out in nature relaxes me, and I feel most in touch with myself and what is important," Debbie explains. "It grounds me and makes me feel so appreciative and grateful for all that I have." I've got to agree with her on this point. While hiking in Hawaii last week and running outside this past Sunday in Dallas, I was amazed at the beauty of God's creation and the small blessings that we so often take for granted.

Thanks, Debbie, for contributing and supporting my blog. You're awesome - keep doing all you do!

Follow Debbie on Twitter -- @debbiesiebers

You can also give me a follow if you aren't already -- @michellemyers24

Does God's Presence Shine Through Me?

2010-02-12T08:43:00.002-06:00

This morning, I was reading in Exodus 34. Moses has spent 40 days and nights on Mount Sinai with the Lord. During this time, Moses begged God to let him see His glory. God could only allow Moses to see His back, because God said "no man can see Me and live (Exodus 33:20). God also entrusted Moses with the Ten Commandments. So 40 days later, Moses comes back down the mountain, Aaron and the other Israelite leaders were afraid to come near him. Moses had to have been confused.
Exodus 34:29 says that Moses didn't know that his skin of his face was shining because of Him speaking with the Lord. Yes, you read that right. His skin was shining! This served as proof to the Israelites that Moses' words came straight from the One true God.

There are a few things I learned from Moses in this passage so God's love will shine through me:

1) I have to spend time with the Lord daily -- without distraction.

In Exodus 34:2, God says to Moses, "Be ready by the morning..." Now, I'm not going to say this will work for everyone, but I know that for me, this is the only time I can give God my undivided attention. Before I even look at my email, begin to think about work, or even the responsibilities around my home, I know that the morning is the best time I can spend with God without interruption. If I wait until later in the day, it seems my cell phone is ringing, an appointment gets shifted, or another responsibility pops into my mind. Beginning my day with God gives Him priority. It aligns my heart to think about Him first. My relationship with Him comes before anything else in my life. I trust that when He is my top priority, He will take care of everything else.

2) My personal relationship with God must be just that -- individual.

Exodus 34:3 instructs Moses to come up to the mountain alone - not even to let flocks graze opposite of the mountain. Just because my husband's a Godly man, just because my dad is a pastor, just because I attend church every Sunday....that will not save me. I have to have my own alone time with Christ. Fellowship with other believers is important, but intimacy develops with alone time. If you NEVER had one-on-one time with your spouse, would that effect your intimacy? Of course. It is the same way with our relationship with Christ. Spending time reading His word, conversing with Him in prayer, even singing worship solos to Him is ultimately the best way for me to fall deeper in love with Christ.

3) With obedience and preparation, I must go above and beyond to make sure my personal time with the Lord happens.

Exodus 34:4 discusses Moses' obedience to do just as the Lord says. Also, Moses knew the Lord was going to tell him important things, so he took two stone tablets with Him. I don't know if you've ever been hiking - but it's tough! As a fitness fanatic, the first time I ever climbed a mountain, I was underprepared for the physical exertion I was about to go through! Not only did Moses do that, but he did it lugging two large stone tablets. Some days, spending quality time with the Lord is going to be a struggle. It's going to be inconvenient. But Moses knew that He needed to be prepared to share what God was going to teach him with the Israelites, so he did what was necessary. It may mean getting up an extra hour early. It may mean shuffling some of my schedule around. But it always boils down to this fact: I've never regretted a single moment that I've spend with the Lord.

4) I must surrender everything I am to be 100% humbly His.

When the Lord passed before Him, Moses "quickly bowed his head toward the earth and worshipped" (Exodus 34:8). I can't let pride, selfish ambition or anything else get in the way of remembering that anything that I am in a result of everything God is. I cannot do anything on my own power, and nothing I have belongs to me. It has simply been entrusted to me by the God of the universe. Exodus 34:29 says that Moses didn't even know that His face was shining. Moses wasn't gloating about His time spent with the Lord. His humility allowed God to shine through Him.

5. I must get rid of things in my life that do not push me closer to God.

Moses went without food and water for the 40 days that he was on the mountain (Exodus 34:28). He wanted to be that focused on God. This is not limited to food, though I think fasting is an important spiritual practice. However, I need to continually ask myself - is there anything in my life that is holding me back from what God has called me to do? Hebrews 12:1-3 says, "Therefore, since we are surrounded by such a great cloud of witnesses, let us throw off everything that hinders and the sin that so easily entangles, and let us run with perseverance the race marked out for us. Let us fix our eyes on Jesus, the author and perfecter of our faith, who for the joy set before him endured the cross, scorning its shame, and sat down at the right hand of the throne of God. Consider him who endured such opposition from sinful men, so that you will not grow weary and lose heart."

Have you ever been around one of those people where Jesus' love just radiated out of them? Of course, I could name dozens of pastors and Christian speakers who regularly reflect Christ. However, when I am outside the church and can tell by the light in someone's eyes, the passion of their words, the kindness of the heart WHO their life belongs to...I am so overwhelmed by the greatness of God. When His influence over a person captives who they are, it inspires me to be more and do more for Christ.

To those people in my life, I say thank you. I need the accountability. I'm praying that my life will be a shining example for the Lord....just as brightly as Moses' face was before the Israelites.

OVER THE TOP Blog Award Survey

2010-02-09T10:07:00.003-06:00

A new friend, Lauren, gave me this award. Lauren serves alongside her husband, Matt, who is the high school pastor, at our church. Check out her blog by clicking here.

I'm always honored when I get encouragement from others about this blog because it just seems to be an outpouring of what God is teaching me, what's going on in our lives & random thoughts for living a healthier lifestyle. As part of the award, I am supposed to answer the following questions with just a one word response. Here it goes! (Also, don't forget to check out the blogs I pass the award to!)

Where is your cell phone? Attached
Your hair? Post-workout - sweet!
Your mother? Servant
Your father? Hero
Your dream last night? Uneventful?
Your favorite drink? Passion Tea (Starbucks)
Your dream/goal? Family
What room are you in? Home Office
What is your hobby? Teaching
Your fear? Disobedience (God)
Where do you want to be in six years? Mommy
Where were you last night? Night class
Something you aren't? Quiet
Muffins? Bagels
Wish list item? Tropical vacation
Last thing you did? Read my Bible
Where did you grow up? Memphis
What are you wearing? Turbowear
Your TV? 24
Your pets? Bauer (James and I want a dog for protection - Bauer...named after Jack Bauer. No one will mess with us!)
Friends? Authentic
Your life? Blessed
Your mood? Thankful
Missing someone? Katelyn...love my niece.
Vehicle? Texas plates - just became an official TX resident on Friday!
SOmething your not wearing? Shoes
Your favorite store? TJ Maxx
Your favorite color? Green
When was the last time you laughed? Breakfast with James
Last time you cried? Last time I skyped with Katerbug....miss that kid.
Your best friend? James
One place you could go over and over? California
One person who emails you regularly? Platinum Presenters :)
Favorite place to eat? Panera Bread

I pass this award onto...

Stephanie: a childhood best friend who is godly woman, an amazing mother of 3 and as creative as they come. Love you, Steph! Check out her blogs at www.braithwaitblog.blogspot.com and www.reasonstogather.blogspot.com.

SheSeeks.org: a branch of Proverbs 31 Ministries, geared towards young women 18-26

Unlocking Femininity: a great blog co-written by great friends Diane, Gabrielle, Katie F, Katie M & Sarah - Come see what the Bible has to say about biblical womanhood!

Discover Your Eating Personality

2010-02-01T12:41:00.001-06:00

You've probably taken a dozen personality tests in your life - Myers Briggs Inventory, The Big Five, The Four Temperaments, etc. People often use the results from these tests to help make critical decisions such as career choice, interpersonal communication issues and intrapersonal struggles.

But have you ever thought about uncovering your eating personality? Understanding your relationship with food is critical to breaking out of the diet dungeon you may be knowingly or unknowingly incarcerated in.

Evelyn Tribole and Elyse Resch have identified four eating personalities in their book Intuitive Eating: A Revolutionary Program that Works: the careful eater, the professional dieter, the unconscious eater and the intuitive eater.

We are born all born intuitive eaters, and life experience can cause our eating personalities to vary to one of the other three personalities. None of these other eating personalities are better or worse that the other. However, it can be problematic if you find yourself constantly existing within a single eating personality division other than intuitive eating.

The careful eater rarely eats anything without a thorough examination of the nutrition label first. Painfully prolonged grocery store trips, waiter interrogation at restaurants and specialized orders are inevitable. Careful eaters systematically plan each meal and do not handle their meal plans getting disrupted well. While these characteristics can be seen in a health-conscious person, careful eaters may tend to make eating decisions based on body image rather than overall well-being.

The professional dieter is always on some sort of diet. They are well-versed in portion control and calorie counting, and perhaps even macronutrient counting, knowing amounts of carbohydrates and fat grams. Unlike careful eaters, professional dieters make it known that every food choice they make is based on weight loss. These eaters can also experience the yo-yo effect of dieting and losing weight to eventually trailing off and gaining weight...only to go on to the next diet. Undereating usually results in overeating, so it's not only an ineffective weight loss plan in the long run, but professional dieters are typically not very healthy.

The unconscious eater exists in four forms: the chaotic unconscious eater, the refuse-not unconscious eater, the waste-not unconscious eater and the emotional unconscious eater.

* Chaotic Unconscious Eater: Maybe due to an overly busy schedule or refusal to plan, this person is constantly making eating decisions based on what is available, whether fast food, vending machine or leftover snacks in the office break room. They tend to go long period of time without eating, so they are ravenous when they finally decide to eat.

* Refuse-Not Unconscious Eater: These eaters live a grazing lifestyle, simply not refusing food whenever it's available. They may grab a handful of M&Ms unknowingly from the candy jar each time they walk past the office desk. Hunger doesn't matter. If food is there, they will eat.

* Waste-Not Unconscious Eater: Fast Food Dollar Menus and buffets were created with this type of eater in mind. Desiring to eat the most they can for the least amount of money is the biggest concern for this eating personality. Waste-Not Unconscious Eaters will never be members of the clean plate club...nor will anyone else who eats in their presence.

* Emotional Unconscious Eater: These eaters turn to food for comfort. Whether stressed or hurt, happy or excited, food seems to be the only reward or punishment that will satisfy.

Last, meet the intuitive eaters. This type of eater listens to internal hunger cues. When hungry, they eat whatever they choose without guilt or debate. It's that simple.

In today's diet-crazed world, remembering how to have an eating personality that you might have lost somewhere as early as elementary school can seem impossible. However, the statistics show that if we returned to a lifestyle of balance and moderation, we may discover our bodies are smarter than we give them credit for. After all, what do we have to show for our diet-conscious American society?

- Higher obesity rates in adults and children
- Higher eating disorder rates
- More fat-free/diet foods available than ever - yet 1/3 of adults are overweight.

While it's simple to read, it's much harder to do. I recommend talking with a professional you can trust to help you restore a healthy relationship with food. Personally, I recommend checking out http://www.healthylifestylebalance.com and calling 817.584.5399 to set up an in-office or phone appointment with Jennifer Pereira.

2010: NOT just a New Year's Resolution!

2010-01-26T14:22:00.002-06:00

January, It's every fitness professional's dream month. Why? Because for one month a year, WE are the most sought after people in the nation! New Year's resolutions bring people to us everywhere we go - whether we're physically at the gym, checking out at the grocery store, or simply checking our Facebook inbox.

Well, we're almost at the end of the month. I know that inevitably, the WIDESPREAD fitness mania in my life will end. Sure, I can always count on my die-hards...and a few new ones will stay committed - but the questions everywhere I go, the 20 emails everyday, I know it's bound to dwindle.

And that makes me really sad....because the best part of my job is motivating others to live better and healthier lives. It's not about weight loss, gained strength, or a 6-pack to me. Those are just perks. It's the increased energy, the confidence boost, the better quality of life, taking care of the temple God has blessed us with. I LOVE it!

So I got to thinking....what would motivate someone to KEEP making healthier choices - choosing proper nutrition, working out more, etc.?

An incentive.

So though I am not made of money, I decided it would be worth the investment in the people I care about to launch a contest. No money to get in....just the chance EVERY SINGLE DAY to gain an entry into a contest to win a BODYBUGG.

If you don't know what a bodybugg is, let me tell you: The bodybugg® is the most accurate device on the market today for measuring calorie expenditure outside of a clinical setting.
It utilizes a patented process for interpreting calorie burn called "sensor fusion" developed by BodyMedia, Inc. This process involves collecting a range of body-data using multiple physiological sensors instead of a single sensor, which is what other calorie estimation devices such as pedometers and heart rate monitors rely on. It's this multi-sensor approach that enables bodybugg® to "see" the wearer's context (whether they are sitting, sleeping, jogging, walking, etc.) that makes bodybugg® such a reliably accurate device for calorie expenditure estimation. You've probably seen it featured on NBC's hit show, The Biggest Loser.

They retail for $200. I'm not looking at that as money out of my pocket (even though it is)....I'm looking at it as in investment in people that I care about - because whether you win or not, I hope the CHANCE of winning will motivate you enough to push past the temptation to end the health and fitness goals you've set for yourself.

So...now to what everyone wants to know.

Who can enter?

ANYONE and EVERYONE!

When does it start, and when does it end?

We will begin Monday, Feb. 1, 2010. The contest ends May 1, 2010.

How can I enter?

There are two different ways. First, for any of my classes that you come to, you will get one entry. My schedule of where I'm teaching is always up on my blog - http://www.michellemyerswrites.blogspot.com - so you can check my schedule to see when/where I am teaching. I will have scrap pieces of paper each time I teach. You will write your name on one of them, and I will add it to my stash. Remember, you get one entry for every class you attend, so attend as many as you can!!

Second, for those of you who are not local, you can make a purchase on my website - http://www.turbomichelle.com. For every $10 you spend between Feb. 1 and May 1, you will get 1 entry into the contest! (Please email me at coach.chelle@gmail.com, and we will work up a perfect plan JUST for you at no extra charge!)

That's it. Plain and simple. I just have one more question to ask...

Who's gonna win?! :)

A Biblical Review of Superficial - (Not the Heidi Montag Album)

2010-01-19T13:35:00.011-06:00

BEFORE/AFTER

I was standing in the checkout line of the grocery store. Inevitably, those "trusty" magazine racks were there to ensure I was entertained while I waited. I saw a picture of a girl I almost recognized on the cover of People magazine with the caption "Not Addicted to Plastic Surgery." Looking closely, I realized it was Heidi Montag of the MTV reality show, The Hills.

Before Heidi ever celebrated her 21st birthday, she was no stranger to plastic surgery. She'd already had breast augmentation, lip collagen injections and a nose job. Now 23, she's unveiled herself this week to reveal the results of the 10 procedures she had done in November: mini brow lift, botox in forehead and frown area, nose job revision, fat injections in cheeks, nasolabial folds and lips, chin reduction, neck liposuction, ears pinned back, breast augmentation revision, liposuction on waist, hips, outer and inner thighs and buttock augmentation.

Are you serious?

But she's not alone. About 2 million people in the USA subject themselves to plastic surgery each year. Not so shocking, more females undergo these procedures than males. More shocking: Rather than most of the surgeries being done by older women attempting to reverse or stall the aging process, most patients are younger rather than older.

Many different factors effect my opinion on plastic surgery. The underlying motivation for any unnecessary cosmetic procedure is vanity, which means you've made yourself your own idol. I used to think that only arrogant people were the ones who idolized themselves. However, throughout my recovery from anorexia, I realized that even though I had a very low opinion of myself, my thoughts and actions still revolved all around me. I was my own idol just as much as someone who thinks too highly of themselves. The Bible warns against both conceit (Philippians 2:3-4) and putting too much focus on our appearance (1 Timothy 2:9).

Not to mention, there's the practical side of the argument. These procedures are wildly expensive and not covered by insurance. In addition, recovery time for most surgeries is 6-8 weeks. Not even mentioning the pain and discomfort, that's a long time to be away from responsibilities- whether your job, school, or simply being an ambassador for Christ. Plastic surgery doesn't seem to go along with the Bible's teaching of being wise with the resources God entrusts to us (Proverbs 11:24-25; Luke 16:10-12).

But it doesn't end there. Once you put yourself into the slippery slope of being overly concerned with the approval of the world, lines get fuzzy, decisions become difficult, and before you know it, boundaries get crossed.

Take a close look at the girl on the left. Sure, she may not be the curviest woman to ever walk the red carpet. Her hair has some flyaways, and Hollywood stylists would probably say she's not wearing enough makeup for the camera. One thing is for sure though: she has a killer smile - a smile that starts with her mouth as if she's beginning to laugh and spreads up to her eyes lit up with life.

The girl on the right doesn't have that. Her nose may be perfectly-shaped, and she may have more of the dream silhouette figure, but that smile is gone. Her eyes are lifeless. Her mouth is attempting to curve up in a smile, but it doesn't cover up the fact that she just looks sad. It's as if these two pictures aren't of the same person.

Heidi's bio on Twitter simply reads, "I love Jesus!" In an interview with USA Today, she talks about reading her Bible regularly and describes herself as "kind of a non-denominational Baptist. I have been the most religious person since I was 2 years old. I always felt this crazy connection to God."

Yet, one of her recent tweets invites you to download her new music album on iTunes (somewhat appropriately titled Superficial) -- with links to both the clean version and the explicit version. In 2009, she posed for an extremely provocative photo spread for Maxim...then posed completely naked for Playboy just a few months later.

I just want to shake some sense into her.

I assure you, my desire to shake her doesn't stem from judgement. I've made just as many mistakes as she has - perhaps more. But as someone who has been there, who has tried to live both following God and being of the world, I wish I could tell her it doesn't work. That's a hard life to live.

Trying to remember how you're supposed to act every place you go, searching to remember what actions are acceptable in which places, desperately seeking for approval of whoever is around whenever they're around....it's exhausting.

In Matthew 15:8, Jesus quotes the prophet Isaiah in a discussion with the Pharisees: "This people honors me with their lips, but their heart is far from Me; in vain do they worship Me, teaching as doctrines the commandments of men."

So many of us get trapped into the same thing. We know the right answers we are supposed to say while we're at church or around other believers. Yet, we let the condition of the world have a greater impact on our lives than the teachings of God - the world that seeks to condition us to believe that our society used to be too conservative. We've evolved. We've changed with times. Things that were once unacceptable are now okay. Go ahead. Let loose. Live a little!

But that's not the case. Times change. God doesn't. No matter how much applause I get from people on this earth, it never fills the void of my deepest desire to have the approval of the One who created me.

“Charm is deceptive, and beauty is fleeting; but a woman who fears the LORD is to be praised” (Proverbs 31:30). Even Dr. 90210 cannot hold back the hands of time. All cosmetic surgeries will become lost with aging. Everything that's lifted now will eventually sag. No amount of botox will be able to control the wrinkles forever.

Though I love getting dressed up, trying new beauty products and dressing up jeans and a t-shirt with funky accessories as much as the next female, I try to remind myself often that the only thing really worth beautifying is who I am on the inside: “that of your inner self, the unfading beauty of a gentle and quiet spirit, which is of great worth in God's sight” (1 Peter 3:4).

This is not a post to question the salvation of Heidi Montag -- or even of anyone who has had plastic surgery done. I just want to offer a different perspective, so I leave you with imagery that I remind myself on days when I find myself being too consumed with what the world sees on the outside.

Imagine your Creator forming you in your mother's womb. He gets excited as He decides on every feature. He gives you your father's dimples, your mother's hair, and even throws in your grandmother's smile. He knows that when she dies when you're only 8-years-old, that smile will comfort your mother in her mother's absence. He gives you a dose of determination, even though He knows that will undoubtably manifest itself frequently in the form of stubbornness. He thinks about your life with a smile as He makes the finishing touches - the lives you will touch, how He will use you.

He also knows you will have moments where you will disobey Him. He'll guide you in the way you should go, and you'll defiantly turn against Him. But each time you return to His loving arms, expressing your regret, He'll hold you like you never left...just like He's holding you now.

And though it happens every time He creates one of His children, it never gets old. Each child He creates has a unique purpose, a hope, and a future. He thinks about how much He loves you in those few precious moments He has with just you...before anyone else even knows you exist.

The next time we're challenged to be superficial - whether with our looks or our behaviors - let's fight the urge to be plastic and pray for God to perform surgery on our hearts to align them with His. As Deuteronomy 30:6 says, "The LORD your God will circumcise your hearts and the hearts of your descendants, so that you may love him with all your heart and with all your soul, and live."

Expanding the Harvest

2010-01-13T07:26:00.004-06:00

Matthew 9:37-38
"Then He [Jesus] said to His disciples, "The harvest is plentiful, but the workers are few. Therefore, beseech the Lord of the harvest to send out workers into the harvest."

I grew up with a dad who is a minister of music. Now, I'm married to a young adults' pastor. I don't know what it's like to live life when your family works outside the realm of ministry. I've spent so much time in the churches were my dad and husband previously and currently serve, I'm pretty sure I could walk through the buildings blindfolded, giving detailed descriptions of what I was passing.

I've taught Sunday School, children's choir, youth Bible study and women's discipleship groups. I've been a member of church choirs, praise teams and the youth orchestra (even though, I'm pretty sure my flute playing wasn't much more than a joyful noise.) I've made phone calls to visitors, written articles for church magazines, changed diapers in the nursery, stacked chairs, decorated the atrium for holidays, washed communion dishes and counted heads on youth camp buses.

Knowing the audience of incredible Christian women that read this blog, as a general rule, I'm pretty certain most of you can identify with me. There probably aren't many roles of service at the church you haven't participated in at one point in your life.

First of all, let me say that serving God inside His house has always been and will always be an important part of my life. It is my personal conviction to never be a "benchwarmer" at my church. I always want to be active in at least one of my church's ministries. But today, as I was reading these verses, I couldn't help but think, "When Jesus talked about the harvest, he wasn't just talking about serving the church."

How do I serve God by my interactions with my family?

How do I serve God at my job?

How do I serve God in the city where I live?

How do I serve God by the treatment I give the people He puts in my life?

Whether you refer to it as the pareto principle, the 80-20 rule or the law of the vital few, we see similar statistics in the church: Twenty percent of the church does 80% of the work, in reference to serving, tithing, etc. Of course, every church is different, and we'll never really know the accuracy of this estimate. But I wonder - if you stepped down from one of your volunteer positions at your church, wouldn't that provide someone else with the opportunity to step up?

When I moved to Texas, I was concerned about the holes I was leaving at my home church. Particularly, I felt like I was abandoning our student ministry, leaving them without a female intern and short-handing our worship ministry without a praise team member and frequent soloist. I can't believe I thought so highly of myself that I doubted God would provide someone to fill my shoes.

But guess what? God did send others in my place. My home church never skipped a beat. In fact, whenever I visit and I talk to those who are serving where I previously did, I can see not only how blessed the ministries I left behind are, but I see how blessed those serving in my place have been....just as I was when I was serving there.

So if you find yourself having the "yes disease," with a plate full of service already, here's some advice I got from one of my mentors: "The next time you are approached with a new ministry to serve in, instead of dwelling on potentially saying that dreaded word 'no,' perhaps you should think of it as an opportunity for someone else to be blessed to say, 'yes.'"

Our God does incredible things. He is very much alive and active in today' world. Let's imagine that the pareto principle is true within the church. Can you imagine what more the church could do for our awesome if the workers expanded to 21%? Maybe 30%? What about 50%?

Along the same lines, if you relinquished some of your volunteer responsibilities within the church walls, would that open up other opportunities in your life to go into the harvest? Could you start a Bible study among your co-workers? Could you create a prayer group with ladies in your neighborhood? Would you just have an open evening in your schedule so you could have a family who is struggling financially over for dinner?

My prayer this morning is that I would be open to the Spirit's leading, wherever God would call me to serve - whether inside the church or outside of it. One thing I am certain: There is plenty of work to be done, and my desire is to be one of the workers and faithfully pray for God to send more.

I Support Breast Cancer Awareness.

2010-01-12T12:41:00.007-06:00

A few posts ago, I told you about my reading resolution to read the Bible through in 2010 with a group of women. We are 12 days in, and it has been a huge blessing. The women in this group are all seeking to grow in their faith. I have been challenged, encouraged, lifted up, and convicted....and it hasn't even been 2 weeks yet! (If you are a female and reading this, click here to join. There's still time for you to catch up, and you will be so blessed!)

One godly woman and a dear friend of mine raised the question, "I realize in Abraham’s day it was very common for men to have concubines, however, is adultery not adultery? Why do you suppose Genesis makes no mention of Abraham’s relationships with other women, yet David’s adultery is such a big deal? Unless I haven’t gotten that far yet… it seems inconsistent."

An amazing woman of faith answered her: "I haven't researched this, but it won't stop me from giving my opinion. I think Abraham's relationship with Hagar was a pretty big deal. God didn't speak to him for 13 years after Ishmael was born. David also had multiple wives and concubines, but his adultery was a big deal because he took another man's wife as his own. I'm planning to look into this further, but it seems to me that all the problems with multiple wives outlined in the Bible clearly points to the benefits of monogamy! I mean seriously - after reading the account of the jealousy between Sarah and Hagar or Rachel and Leah would you ever want to be part of a family with more than one woman seeking the affection of her husband?"

Ann's wisdom stirred in my heart something I have been praying about posting for the past few days, so I figured it was time to share. In case you are not on Facebook, a few days ago, an inbox chain began where women we supposed to pass along only to other women. In an effort to show their support for breast cancer awareness, the message said to post the color of your bra as your Facebook status.

I know I am labeled as being "ultra conservative," but as I watched these colored Facebook statuses go up from everyone from eighth graders I used to baby-sit to Christian women I respect, I couldn't help but think, "What has happened to our boundaries?"

It seemed a bit off topic for today's Bible reading discussion, but nevertheless, here it goes:

Even if our husbands don't actively engage in relationships with other women, I don't know many women who haven't had to cope with either their husband's past, wandering eyes, or struggles with pornography. While the men may be the ones committing these sins against their wives, I think it's also fair to examine the judgement of the women they are lusting after.

I know I've only been married for a little over 18 months, but I learned within the first week of being married just how visual men are. I mean, I've heard it my entire life, but as soon as I got married, I witnessed it first hand. (Explain to me how my husband can be dead asleep, yet when I walk into the bedroom to retrieve my clothes after getting out of the shower, he's IMMEDIATELY wide awake and ready to go!)

As women, it's not only our job to protect the purity of our husbands, but also the purity of the other men in our lives. I'm just going to say it: When our Facebook status says, "Pink lace," it doesn't matter how discreet we think we are being, it's not just a Facebook status update. To a man, it's a visual image of a woman who is not his wife. James made efforts to stay off of Facebook for a few days to help keep his thoughts pure, and that's just how one godly man responded. I'm sure there are men out there who took that simple game as an open invitation.

That situation was a good reminder for me to remember how different males and females are and to be extra careful to protect the Christian brothers in my life. Just as women desire to be protected and loved, we need to protect men from impure thought lives in every way we have control over- even if it seems like it's just a cute, fun game in support of a good cause.

As someone who has struggled to keep a pure thought life, here's a verse that helps me when making decisions: "Finally, brothers, whatever is true, whatever is honorable, whatever is just, whatever is pure, whatever is lovely, whatever is commendable, if there is any excellence, if there is anything worthy of praise, think about these things" (Philippians 4:8).

Christmas Giveaway :)

2009-12-24T12:42:00.007-06:00

Every health guru needs a great blender. Everything from blending protein smoothies, crushing Kashi GoLean or FiberOne cereal to make your own bread crumbs substitute, chopping veggies, or creaming chickpeas to make your own hummus starts with this one kitchen appliance.

In fact, of all of the appliances in my kitchen, I probably use my blender the most. Recently, I've found one that I really enjoy because of the multiple speeds it includes. Not only does it work as a traditional blender, but it doubles as a food processor. I enjoy it so much that thanks to my friends at CSN Stores, I'm going to kick off 2010 by giving one away! So get ready for your chance to have one arrive in your mailbox!

You can view details of the Hamilton Beach 10-Speed blender by clicking here.

Everyone who makes a purchase from www.turbomichelle.com in the month of December will be automatically entered in the drawing for the free blender. So if you haven't already ordered something, you have a full week to do so!! I will announce the winner on my blog and on my twitter site (http://www.twitter.com/michellemyers24) on January 1, 2010.

It doesn't matter how much your order costs....so whether you purchase a $20 box of protein bars or a $250 home fitness system, you are in the drawing! Head to Michelle's Store to get started!

Merry Christmas, Happy New Year, and GOD BLESS YOU!

Also, take a moment to browse all of the CSN Store Websites with the links below. They have awesome stuff at fantastic prices!

www.fitnessequipmentandmore.com

www.cookware.com

www.everygameroom.com

www.csnstores.com

Oven-Baked Ranch Chicken

2009-12-22T15:31:00.003-06:00

I am always looking for healthy recipes that are "man-approved." After some experimenting in the kitchen, I've developed a recipe that I think is going to become one of our family favorites. So far, the winning sides are homemade roasted potato wedges and a garden salad. Enjoy!

Ingredients:

2 boneless, skinless chicken breasts
1/2 cup of Kashi GoLEAN cereal, crushed into bread crumbs
1 package Ranch dressing mix
1/2 cup fat free sour cream
4 oz. fat free cream cheese

Directions:

1. Preheat oven to 425 degrees
2. Use non-fat cooking spray to coat a non-stick pan OR I highly recommend a Pampered Chef baking stone....really helps the flavor soak in!
3. Mix cream cheese, sour cream, and Ranch dressing mix packet together in a bowl.
4. Place aluminum foil on counter and spread out bread crumbs evenly.
4. Use a spoon to coat the chicken breasts with the Ranch/cheese mixture, then dip both sides of the chicken breast into the cereal mix.
7. Bake for 35-40 minutes, and let it cool for 2 minutes.

2010 Reading Resolution

2009-12-21T10:38:00.003-06:00

According to research done by George Barna, most churchgoing adults:

- Reject the accuracy of the Bible....yet "knowing this first of all, that no prophecy of Scripture comes from someone’s own interpretation. For no prophecy was ever produced by the will of man, but men spoke from God(B) as they were carried along by the Holy Spirit" (2 Peter 1:20-21).

- Reject the existence of Satan....but "Be sober-minded; be watchful. Your adversary the devil prowls around like a roaring lion, seeking someone to devour" (1 Peter 5:8).

- Claim that Jesus sinned...however, "For we do not have a high priest who is unable to sympathize with our weaknesses, but we have one who has been tempted in every way, just as we are—yet was without sin" (Hebrews 4:15).

- See no need to evangelize....but that doesn't make much sense because Jesus said, "Therefore go and make disciples of all nations, baptizing them in[a] the name of the Father and of the Son and of the Holy Spirit, and teaching them to obey everything I have commanded you. And surely I am with you always, to the very end of the age" (Matthew 28:19-20).

- Believe that good works are one of the keys to God's forgiveness of their sins...yet "All of us have become like one who is unclean, and all our righteous acts are like filthy rags; we all shrivel up like a leaf, and like the wind our sins sweep us away" (Isaiah 64:6).

- Describe their commitment to Christ as moderate....but we are warned "So, because you are lukewarm—neither hot nor cold—I am about to spit you out of my mouth" (Revelation 3:16).

Other disturbing findings that document an overall lack of knowledge among churchgoing Christians include the following:

• The most widely known Bible verse among adult and teen believers is “God helps those who help themselves”—which is not actually in the Bible and actually conflicts with the basic message of Scripture.
• Less than one out of every ten believers possess a biblical worldview as the basis for his or her decision-making or behavior.
• When given thirteen basic teachings from the Bible, only 1% of adult believers firmly embraced all thirteen as being biblical perspectives.

The only way to fix the problem of a world that seems to be Biblically illiterate is by reading the Bible...which is why I've committed to reading the Bible all the way through during the year 2010. If you are a female follower of my blog, I'd love for you to join my Ladies iBRAG (Bible Reading Accountability Group on Facebook. Click here to request to join.

Use the discussion board to post questions. I will do my best not only to answer questions, but to post my thoughts as I am reading. I am encouraging each person who joins the group to do the same.

If you've ever tried to read the Bible straight from Genesis - Revelation, you know it can be exhausting....That's why I've selected a plan where each day includes a passage from the Old Testament, New Testament, Psalms and Proverbs. It should take you about 15 minutes a day to complete.

I can't imagine a better goal for 2010 than to spend each day meditating in His Word, seeking to understand the fullness of God.

Homemade Protein Bars

2009-12-14T08:32:00.003-06:00

If you're like me, you're pretty picky about protein bars. There are few things more frustrating then heading to the store to discover the only kind of bar you like is out of stock....or reaching into your pantry to discover your husband ate the last one, and the only place you can order your bars is online. With my strenuous training schedule, protein bars are critical to my diet plan because they not only help fuel my workouts, but they help me make sure I am consuming enough calories so my workouts only burn carbohydrates and fat -- not muscle (protein).

Yesterday, I played around in my kitchen with ingredients I had, attempting to make my own protein bars. I was extremely pleased with the result. Sure, it's convenient to purchase protein bars rather than make them myself, but these are worth the trouble! Enjoy!

Ingredients:

1/2 cups oats
2 cups Kashi GoLean cereal
1/2 cup vanilla whey protein powder
1 tsp cinnamon
2 tablespoons natural peanut butter
3 egg whites
2 mashed bananas
1 tablespoon honey
4 tablespoons nonfat milk

Instructions:

1. Preheat oven to 350 degrees and coat an 8x8 pan with non-stick spray.

2. Mix the oats, cereal, protein powder and cinnamon. Add peanut butter and stir until well combined. (Sometimes, heating the peanut butter briefly will help it mix better.) Add egg whites, bananas, honey and milk.

3. Spoon the mixture into the prepared pan. Place in the oven and bake for 15 minutes or until set. Remove from oven and allow to cool slightly before cutting into 8 bars.

Nutritional Analysis: One bar equals: 180 calories, 3.5g fat, 27g carbohydrate, 4g fiber, and 17g protein.

I'm still in the experimental phase with these, but I'm thinking so far that it will work best to store them in the freezer and move one bar to the refrigerator to eat that day. I will keep you posted if my method changes!

A CHRISTmas Reminder: Love

2009-12-10T07:39:00.001-06:00

A Christmas Adaptation of 1 Corinthians 13

by Sharon Jaynes

If I decorate my house perfectly with plaid bows, strands of twinkling lights, and shiny glass balls but do not show love to my family, I'm just another decorator.

If I slave away in the kitchen, baking dozens of Christmas cookies, preparing gourmet meals, and arranging a beautifully adorned table at mealtime but do not show love to my family, I'm just another cook.

If I work at the soup kitchen, carol in the nursing home, and give all that I have to charity but do not show love to my family, it profits me nothing.

If I trim the spruce with shimmering angels and crocheted snowflakes, attend a myriad of holiday parties, and sing in the choir's cantata but do not focus on Christ, I have missed the point.

Love stops the cooking to hug the child. Love sets aside the decorating to kiss the husband. Love is kind, though harried and tired.

Love doesn't envy another's home that has coordinated Christmas china and table linens. Love doesn't yell at the kids to get out of the way. Love doesn't give only to those who are able to give in return but rejoices in giving to those who can't.

Love bears all things, believes all things, hopes all things, endures all things. Love never fails.

Video games will break, pearl necklaces will be lost, golf clubs will rust. But giving the gift of love will endure.

*Thanks to Teri Rodgers for passing this along!*

Choosing Rejection

2009-12-01T09:07:00.006-06:00

I am rejected on almost a daily basis. I make it my personal mission to get at least one person off the treadmill and into my class when I teach at the gym. However, this doesn't come without some rolled eyes, rude comments and being obviously ignored.

But it really doesn't bother me. The people who reject me...I don't know what's going on in their life or what their day has been like. What I do know is that I am certified in great formats that promise a better workout than they could do themselves and that the people in my classes would make awesome workout buddies. When they don't come to my class, I don't really focus on their rejection of me. It's not personal. They don't know me. I just regret that they are cheating themselves.

I've developed a similar philosophy with sharing the Gospel. I memorized Luke 10:16 at a young age, so I've always known that when I share the opportunity of a personal relationship with Jesus Christ and it is rejected, they are not rejecting me, but rejecting God. Yet, I really got a peace in my heart with this issue while reading Acts 18.

Paul was testifying that Jesus was the Son of God in the synagogue at Corinth when the Jews opposed Him and became abusive. Paul "shook out his clothes in protest and said to them, 'Your blood me on your own heads! I am clear of my responsibility. From now on, I will go to the Gentiles.' Then Paul left the synagogue and went next door to the house of Titius Justus, a worshipper of God. Crispus, the synagogue ruler, and his entire household believed in the Lord; and many of the Corinthians who heard him believed and were baptized" (Acts 18:6-7).

Paul didn't waste time arguing with them. He didn't take a long walk to blow off steam and gather his composure. He simply shared what the Lord had laid on his heart in the synagogue. When the Jews rejected him, he simply walked next door and shared with someone else.

While I seem to have a grasp on this type of rejection, there is another rejection that I don't handle as well. It's the rejection of those that are closest to me - whether blood family or friends that are as close as family - that type of rejection crushes my soul. It tears me up so much that almost daily, I pray for peace in my close relationships.

God has blessed me with an incredible support system on this earth, so I haven't had to experience this type of rejection much, but each time it has happened, it rips me apart. The situations vary, but the issue remains the same. Their actions communicate that they value something else more than their relationship with me.

First of all, let me say that I don't expect to be the first priority in anyone's life. God should always come first, and immediate family comes next. I am second priority only to my husband. For everyone else in my life, I fall third or after in their list of priorities. That's not hard for me to deal with. That simply lets me know that their values are in order.

When it gets tough is when the actions of someone I love deeply convey they value me somewhere after having highlighted hair or that can make time for me as long as it is convenient for them. I know for a fact they would never list their priorities this way, but actions prove stronger than words every time. Gandhi was right when he said, "Actions express priorities."

The last time I experienced this, I was praying for someone who had rejected me. Deeply wounded in my heart, I came before the Lord in tears, just praying for the words to say. Wanting the God of comfort, I cried out for His understanding.

I got what I prayed for, but it wasn't what I expected. I wanted His understanding in my personal situation. I wanted empathy for the person who had hurt me, but what I got went way beyond that.

God simply said, "Michelle, the piercing that you feel in your heart right now, that gut-wrenching pain of the rejection of someone that you love so much and feel like you would do anything for...that's just a piece of what you've done to Me."

The rejection I felt was numbed by the guilt of knowing that my Father's words were true. He created a beautiful world for me to live in. He knit me together in my mother's womb and gave me a purpose. And He sent His only Son to die for me.

Yet sometimes, I watch TV in place of having personal time with Him. I save my prayer time until the very end of the day when I am exhausted, and I fall asleep halfway through my first sentence. Or I take time to pray to Him, telling Him everthing I desire, but I immediately move on to the next activity, not leaving time to listen for His reponse.

Now, my personal rejection seemed insignificant in comparison to Jesus' sacrifice. He was cruicified by the very ones He came to save. His closest friends couldn't even stay awake to pray for Him on the hardest day of His life. One of his disciples who had been with him since the beginning of his ministry was willing to betray him for just 30 pieces of silver.

As I child, my pastor frequently reminded us, "If you want to know what your priorities are, check your calendar and check your checkbook." Of course, I would never say out loud that watching 24 or The Office is more important to me than reading God's Word, but sometimes, that's what my actions convey to my God. I would never list working out as more important to me than my relationship with Christ, but in a given month, I wonder what my bank statement shows.

This series of events sparked a conversation between my husband and me about our financial and scheduling decisions. James and I are not financially well off by any stretch of the means. With both of us juggling careers, ministry and the last year of our master's degrees, time is scarce too. And the decisions we make on how to spend our money and our time probably will never make sense to nonbelievers.

But it gets even tougher than that. There are only two categories of people when it comes to God - those who are His children and those who are not. God's Word tells us that the gate that leads to eternal life is narrow, and few will find it (Matthew 7:14). A few verses later, He gives an analogy that a good tree cannot produce bad fruit, meaning the way we live our lives is evidence of our relationship with Jesus (Matthew 7:16-20).

In the church, though, we don't talk about that much. We don't dwell on the truth of God's words in Revelation 3:15-16: "I know your deeds, that you are neither cold nor hot. I wish that you were either one or the other! So, because you are lukewarm - neither hot nor cold - I am about to spit you out of my mouth."

When someone makes a decision to be radically sold out for Jesus Christ, it comes with incredible blessings. Gifts from God trump anything that we could ever recieve from anyone else. But identifying yourself with Him also comes with division (Luke 12:51). Chooisng to follow Christ will not only draw lines between those who are hot and others who are cold, but it will stir up conflicted values and priorities among those who are hot and those who are lukewarm.

I am no longer praying for peace. I am praying that God will kindle a fire in my life and in the lives of my family and friends for Him. We are imperfect people, and it is only in drawing near to the Father and allowing Him to move through us that our hearts will be aligned with His.

I realize that the chance that everyone I am close to having similar convictions is slim to none. But I am praying that I will be strong enough to withstand the rejection when it comes and that I will become more in line with Christ with each day that passes.

Paul's words in 1 Corinthians 4 have challenged me while God has been teaching me about this lately, so I leave you with this passage, hoping His Word speaks to you as it has encouraged me.

So then, men ought to regard us as servants of Christ and as those entrusted with the secret things of God. Now it is required that those who have been given a trust must prove faithful. I care very little if I am judged by you or by any human court; indeed, I do not even judge myself. My conscience is clear, but that does not make me innocent. It is the Lord who judges me. Therefore judge nothing before the appointed time; wait till the Lord comes. He will bring to light what is hidden in darkness and will expose the motives of men's hearts. At that time each will receive his praise from God.

Now, brothers, I have applied these things to myself and Apollos for your benefit, so that you may learn from us the meaning of the saying, "Do not go beyond what is written." Then you will not take pride in one man over against another. For who makes you different from anyone else? What do you have that you did not receive? And if you did receive it, why do you boast as though you did not?

Already you have all you want! Already you have become rich! You have become kings—and that without us! How I wish that you really had become kings so that we might be kings with you! For it seems to me that God has put us apostles on display at the end of the procession, like men condemned to die in the arena. We have been made a spectacle to the whole universe, to angels as well as to men. We are fools for Christ, but you are so wise in Christ! We are weak, but you are strong! You are honored, we are dishonored! To this very hour we go hungry and thirsty, we are in rags, we are brutally treated, we are homeless. We work hard with our own hands. When we are cursed, we bless; when we are persecuted, we endure it; when we are slandered, we answer kindly. Up to this moment we have become the scum of the earth, the refuse of the world.

I am not writing this to shame you, but to warn you, as my dear children. Even though you have ten thousand guardians in Christ, you do not have many fathers, for in Christ Jesus I became your father through the gospel. Therefore I urge you to imitate me. For this reason I am sending to you Timothy, my son whom I love, who is faithful in the Lord. He will remind you of my way of life in Christ Jesus, which agrees with what I teach everywhere in every church.

Some of you have become arrogant, as if I were not coming to you. But I will come to you very soon, if the Lord is willing, and then I will find out not only how these arrogant people are talking, but what power they have. For the kingdom of God is not a matter of talk but of power. What do you prefer? Shall I come to you with a whip, or in love and with a gentle spirit?

Vashti: Called to Step Down?

2009-11-09T08:25:00.003-06:00

The book of Esther introduces us to one woman before we meet the star of the story. Meet Vashti, the queen of Persia. We meet her in the midst of celebration. While King Ahauserus was having a party for the men in the kingdom, Vashti was hosting her own banquet for the women.

Ahauserus called to Vashti to come and dance for his crowd because he wanted to show off her beauty (Esther 1:11). However, Vashti refused. With one act, Vashti had not only broken the law of the land by disobeying the king, but she had defied the rule of the home by being defiant to her husband.

The king and his men gathered to discuss what her punishment should be. Quickly, the fear among them became that all women would follow the example of Vashti and begin going against their husbands. It appears all of Persia was affected by the example of the queen. The men made a quick decision to banish Vashti from her throne and seek another queen. Because of one decision the king did not like, Vashti’s royal position was up for grabs.

I'll admit. Whenever I've read Esther before, I've rushed through this part of the story. After all, the good part starts when my girl Esther comes on the scene. But this time...I've really had a hard time getting past Vashti. I've been asking myself one question over and over again.

Was Vashti wrong?

Maybe. She might have been wrong. Selfishly, she may have been having fun with her friends and just wanted to stay at her own party. But what if that wasn't her motive? What if her response was out of respect for herself and the created purpose of a woman?

After all, the king had requested that she come dance in front of him and all of his guests. Hear me out first. While I agree that wives are called to submit to their husbands, I also know that Vashti was a human being, created in God’s image. I don’t think complying to her husband’s demands to dance in front of him and his drunk friends (who would have nothing in their hearts for her but lust) sounds like the submission described in Scripture. Her courage to protect her dignity and purity would be admirable in this case.

On this earth, we may never know the motive behind Vashti’s actions. Scripture doesn't reveal her motive. However, from knowing the whole story of Esther, we can be sure of one thing. God didn’t need Vashti in place to save His people. He needed a Jew so He made arrangements to bring Esther into power.

But what about Vashti? She was banished into exhile in a world whee news of the deliverance of the Jews may have taken years to reach her...or may have never reached her at all. She couldn't check Esther's Facebook status update: "Just saved the Jewish nation. Guess God needed me to be queen for a reason!"

I wonder how Vashti must have felt. IF (and I stress the word IF)she did refuse the king's wishes out of spiritual conviction, how do you think it felt to be removed from your position of influence for doing the right thing? Was she bitter? Did she resent God, think He was unfair and reufse to trust Him again? Or did she know in her heart that God's plan was best, thank Him for the king choosing to banish her instead of kill her and praise Him from exhile?

I guess it's always been easier for me to relate to Esther because I've always prayed for God to use me like he used Esther. Since I read this story in elementary school, I've prayed for courage to step up. I've prayed for a position of influence so I could make a difference for him. Sure, Esther had to take risks, and she took some pretty hard knocks in life (death of both of her parents, being raised by her older cousin, etc.), but wouldn't the satisfaction of your obedience to God's plan for your life and the perks of being queen compensate for that?

Vashti's life has helped me recognize that God might not always call us to step up. Sometimes, He may call us to step down. God choosing to use someone else doesn't neccessarily mean that we did anything wrong. It just means that He knows what we cannot know. And even though it's definitely harder to accept stepping down, shouldn't we praise Him just the same for revealing Himself to a lost world...even if He uses someone else to do it?

As I have been wrestling with this, Steve Furtick, a pastor in North Carolina, eluded to this same idea with a Twitter post just last week. It simply said, "Motive check: What if God does everything you ask Him to do in your city, but He does it through someone else's ministry?" (Follow him by clicking here.)

This doesn't mean we shouldn't desire to be used like Esther. But it does mean that if instead, God calls us to step down like Vashti, we should praise him and trust Him just the same.

My prayers are different now. Instead of requesting favor, I'm asking for wisdom to trust Him in decision making. I don't want to doubt his response to my prayers. Sometimes, I will like His answer, but at other times, I'm sure I will not understand His choice. I want to fully grasp with my words and my actions that His ways are higher than my ways and His thoughts are higher than my thoughts, just as Isaiah 55:8-9 teaches.

Work from Home? Check Out this Site!

2009-11-03T10:17:00.005-06:00

Recently, I found a great website that I wanted to pass on to you - a website dedicated to helping women and moms fulfill their dreams of working at home and/or becoming self employed, while providing inspiration, motivation and support. Here’s how it all got started… Meet the Work at Home Woman.

The moment Holly Hanna became a mom, she knew she wouldn't be able to return to her full-time job. Motivated to find a way to make some extra money from home, she started asking past employers and friends if there was any work that I could do for them while caring for my daughter at home. Her networking efforts paid off. In December 2007, she started working from home by completing marketing research, establishing joint ventures and working as a social network liaison for a small publishing company that a friend was working for.

During this time, Holly learned a lot of valuable marketing skills and became very familiar with the work at home market. Motivated to become self employed and to help other women and mothers do the same, she decided to create this website and share my research and knowledge with other women who had the desire to work from home. The Work at Home Woman strives to be YOUR number one business resource & blog for legitimate work at home jobs, opportunities, ideas and support.

You can check out my latest article I wrote for this website by clicking the title - "Tips on Working from Home without Tipping the Scales."

Enjoy!

ESTHER: The Power of God's Presence

2009-10-31T16:34:00.003-05:00

Over the next few weeks, I will be posting thoughts from one of my favorite books of the Bible as I re-read Esther. Hope you'll keep checking back to see what God is teaching me.

I remember when I first began reading the Bible on my own in elementary school. The book of Esther stood out to me as one of the first books I wanted to read because it is one of the only books of the Bible that bears a woman’s name in the title. It quickly became one of my favorite books.

In high school, I got very excited when my youth pastor’s wife decided to do a Bible study for the girls in Esther. During the first week, she was setting up the story. Suddenly, out of her mouth, I heard, “God’s name is never mentioned in the book.”

Puzzled, I looked at her like she must have made a mistake. Thumbing through my Bible, I began skimming chapters. I didn’t want to prove her wrong, but I knew she had gotten that wrong. I had read the book at least ten times, and I knew I would find His name within seconds.

But she was right. His name is not mentioned, not even once.

Charles Swindoll may explain this best as he observed, “God’s presence is not as intriguing as His absence. His voice is not as eloquent as His silence…Yet later, we realize how very present He was all along.”

Sure, it’s awesome to read in Scripture about God speaking through a burning bush to Moses, in dreams to Joseph and writing on the wall to Daniel. However, there may not be a book of the Bible that’s easier for us to understand today than God in the book of Esther.

Think about the role of the director of a movie. He controls every scene. From the actors who play each character to the when, where and how each scene is filmed, the director calls the shots. His name is the first to appear before the film starts and mentioned first on the ending credits. While he never appears on the screen, his fingerprints are all over the film.

That’s very similar to how God works in our lives. When we express faith in His Son, we may not be able to physically see Him or audibly speak with Him, but He is always there to direct our steps.

As I was reminded of this truth today, I couldn't help but ask myself the question,
"Does my life reflect the God I serve so much that without mentioning His name, others can feel His presence?" Many times, I know my answer would disappoint me.

So today, I spent some quiet moments in prayer asking God to daily control my life and consume me with the desire to fully trust Him. As I have admitted before, I am a control freak...but the chance that others will see that God is in me and at work in my life is far more important than my initial comfort level.

Notice I say initial comfort level. Because everytime I let go of myself and cling to the Lord, that's when He chooses to use me. I love those moments when I get to praise my Savior for allowing me to be a small part of His story. Nothing makes me feel more alive than being used by Christ.

I am praying for the attitude of Paul: "I have been crucified with Christ; and it is no longer I who live, but Christ lives in me; and the life which I now live in the flesh I live by faith in the Son of God, who loved me and gave Himself up for me" (Galatians 2:20).

Look at the picture posted with this blog. I was blown away by the beauty of this scene. God may not physically be here, but His fingerprints are all over this world. Starting today, I'm going to ask myself a new question each day:

What am I doing to make His presence known?

Beauty By Design - My Interview with Alyssa Avant

2009-10-27T09:24:00.005-05:00

Yesterday, I had the honor of being interviewed on the Mom-Daughter Connection Radio Podcast. Alyssa Avant has a fantastic ministry, and yesterday, her topic was anorexia nervosa. Alyssa set up our conversation very well on her blog (www.beautybydesignonline.com), so I'm going to re-post her comments and attach a link to the podcast. I hope you will listen.

For today’s show I interviewed a young lady in ministry, Michelle Myers, who several years ago struggled with a big temptation and sin in her life. Her sin was unlike some that teens struggle with, but all the same it was the area where Satan attacked her life.
She shares her story of dealing with anorexia, bringing her close to death, but ultimately closer to Christ. She now shares her story as a way to share Christ with others. It is an awesome testimony all young girls need to hear.

I want to thank Michelle for being on the show and tell you that you must keep an eye out, as Michelle is writing a book that is a must have. She’ll be back on the show once it is available and we’ll be sure to help you know where to get your copy. Thanks Michelle!

Please listen to the podcast by clicking here.

Why I Don't Read the Twilight Series

2009-10-26T11:51:00.008-05:00

I love to read. I always have. Usually, when a popular series comes out, I'm curious enough to at least check it out at the library. After all, regardless of whether it's my favorite genre or not, if it's good enough to get national attention, I figure I can at least learn something as a writer.

However, I was extremely skeptical about Stephanie Meyer's Twilight series. Call me crazy, but there didn't really seem anything too appealing to me about reading a teen "romance" novel if you can even call it that, since the guy is a vampire. Working on a master's degree gave me plenty of reading material, so I put reading the teen saga on hold.

Then, it seemed like the Twilight phenomenon exploded in my life. Tons of the women in our church's young adults ministry were reading them. My hairdresser gushed about them. This was expanding way beyond the tween market!

My breaking point happened when one of the guys in the college ministry put up a Facebook status that said, "[His name] is better than Edward Cullen." Girls came out of the woodworks to comment. Most of the responses were outright violent! How dare him EVEN think that he could ever be better than their precious Edward!

"He's a fictional character!" I thought. "Don't these girls understand how ridiculous they sound?"

That was enough to convince me I needed to see what the big fuss was all about.

Just a few chapters in, I realized why every girl who read these books was head over heels in love with Edward Cullen.

He's perfect...if you can overlook that whole vampire thing.

He's tall, dark and handsome. (His skin even sparkles in the sunlight!) He's mysterious. He's always the at the right place at the right time. He's a good guy. He refuses to pressure Bella sexually. In fact, he turns down her advances. And the best part? His one-liners.

"I dream about being with you forever."

"Look after my heart. I've left it with you."

"Do you really have any idea how important you are to me? Any concept at all of how much I love you?"

If you prefer poetic imagery, how about this?

"Before you, Bella, my life was like a moonless night. Very dark, but there were stars - points of light and reason...And then you shot across my sky like a meteor. Suddenly everything was on fire; there was brilliancy, there was beauty. When you were gone, when the meteor had fallen over the horizon, everything went black. Nothing had changed, but my eyes were blinded by the light. I couldn't see the stars anymore. And there was no more reason for anything."

After reading that phrase, I thought, "Come on, James. Why can't you ever say something like that?!"

And that was when I realized I had to put the book down.

I'm not going to go so far to say that all men are wired one way and all woman are wired another way. There may be some women out there who could read this without becoming personally involved in the story. But I know myself, and I know that this book is dangerous territory for me.

Why? Because I am most attracted to sensuality and emotionally-filled words.

For women who think like me, allow me to flip flop the situation for you.

Let's say your husband is like mine, meaning he would choose sexuality over sensuality, and if he had to choose between seeing you and hearing you, he would always prefer to be able to look at you. Knowing this about him, would you say that it's perfectly safe for him to watch pornography? What about a simple sex scene in a movie with a female actress that you know he thinks is extremely attractive?

No way.

My husband and I both made "True Love Waits" commitments in middle school, meaning that we vowed we would not have sex until we were married. For 23 years, I heard women talk about how "sex isn't like they show it on TV." Now that I'm married, I know they're right...and to be honest, it really frustrates me.

Here's the bottom line. It's the media's job is to attract viewers. What better way to ensure that you have a captivated audience than show men exactly what they want to see?

They show the woman engrossed in a one night stand, but they don't show her regret the next day...or the fact that she struggles with trusting people for the rest of her life. They show the female as the pursuer in the bedroom, but they don't show the insecurity she feels inside. I won't go into details here, but they show how sex is picture perfect and passion-filled from the beginning...when in reality, the only way to make sex enjoyable is to have it with one person and learn from one another over time. They show the couple having sex multiple times a day...when let's be honest - if you have jobs and responsibilities, most couples are doing pretty good if they average a couple of times a week.

Because of the way sex is often portrayed in the media, not even including pornography, it sets unclear expectations on women from their spouses. Even for couples who wait like my husband and I did, at the beginning, sex was nothing like he expected. The media had put unclear expectations in his head of what the "ideal sex life" was like.

It makes me angry that the media can fill our heads with these lies. Trust me. Marriage is a blessing, but it takes work. Additional complications are not neccessary! Putting wives on TV who wake up in the morning looking as perfect as they did before they washed their makeup off, who work full-time, start dinner and give their husband "dessert" on a nightly basis is just not realistic!

It's just as unrealistic as expecting my husband to know exactly what to say to take my breath away each time he opens his mouth.

As I've already pointed out, Edward Cullen isn't real. He's a fictional character...and a fictional character CREATED BY A WOMAN at that. Of course he knows to say exactly what every woman wants to hear. A woman wrote the book!

Again, I'm not saying that this should be the rule of thumb for every woman. I'm just suggesting...if you are inclined to think like I am, reverse the situation:

Would you want your husband to subject himself to any material that could possibly put unrealistic expectations in his head of how you were supposed to behave? My answer is no, so that is why I realize that I don't need to read things like this book.

Now, I didn't finish the book, so I can't give a full report of this, but I do want to make a few brief comments on the character of Bella. As soon as she discovers Edward is a vampire, she is so intrigued by his life that she becomes disgusted with her own humanity. Very quickly, Bella becomes willing to throw away her values, family and friends for a guy she barely knows...and what she does know of him is pretty dangerous.

My pointis not that idenitifying with character of Bella could cause a woman to desire to fall in with a vampire. However, especially by means of social media, it's easy for grown men to have access to young girls and lure them away from home...just by saying (or typing) the right words. Idolizing a character who desires to exchange her created purpose for another life, disobeys her parents and devalues herself is just not the role model I would want my daughter to have.

I don't think you are a bad person if you read this book or if you let your daughter read it. These are simply my own personal convictions and precautions. Sure, there's a chance that I could read this entire series, enjoy it and never put unrealistic expectations on my husband.

But my marriage is too valuable to me to take that chance.

Pumpkin Pancakes

2009-10-22T14:00:00.005-05:00

October seems to be the only month we see pumpkins in the grocery store. Coming from a nutrition perspective, that's really a shame! Pumpkins are a low-calorie vegetable that are rich in potassium and loaded with beta-carotene (a powerful antioxidant). Its natural sweetness brings flavor to baked goods without any added guilt.

Here's one of my favorite recipes that I use year-round for breakfast:

To make the batter, mix:

• 1/4 cup oats
• 1/4 cup egg whites
• 1/4 cup pumpkin
• 1 tsp vanilla
• 1 tsp baking powder
• 1 tsp cinnamon

(These measurements make one serving at only 130 calories.)

Since it's so low-calorie, you can add a topping depending on your taste preferences...but keep it healthy! I suggest 1 TBSP of chopped walnuts. Yum!

Mix all ingredients together. Pour onto a hot skillet, and treat it like a normal pancake batter. Eat and enjoy!

Additional Tip:

Don't have time to prepare in the morning? No problem! Whip them up the night before and refrigerate. The next morning, pop them in the microwave for 10 seconds and toast in the toaster on a light setting to keep them crisp. (You can also make a week's batch and freeze to keep them fresh!)

A Thanksgiving Project

2009-10-20T09:46:00.003-05:00

My husband and I always look forward to Thanksgiving. Since we're in Texas and our families are in Tennessee, we only see one another two or three times a year. Usually by Thanksgiving, it's been six months since we've seen them, so it's always a fun reunion. Since my dad's parents and sister live about 30 minutes away from James' immediate family, Thanksgiving is unique for us because we get to have both of our immediate families together for at least part of one day. Christmas leaves us driving back and forth between his hometown of Huntingdon in west TN and my hometown of Knoxville in east TN. Thanksgiving gives us as a chance to rest and really enjoy our families.

The only complaint I ever have is just how stuffed I feel as we drive home. In fact, last year as we drove back from Thanksgiving, James and I never really stopped to eat a meal. We were so full from a complete dinner at my aunt's house on Thursday, then another full holiday meal the next day at his grandmother's house. Just yesterday, I recounted this complaint. It's the only thing I dislike about the holiday: feeling uncomfortably stuffed!

God really convicted me of how blessed I am (and have no right to complain) when I discovered across a new organization this morning: Project Nicaragua. Project Nicaragua is the first social project of One Thread Outfitters.

This December, the brains behind the ministry, Mark and Patrick, are kicking things off with a drop to Managua, Nicaragua. They will be traveling with the non-profit organization, Chosen Children Ministries, to deliver food, clothing, and, more importantly, the gospel of Jesus Christ. They will be going to several villages and orphanages in the Managua area, delivering items to men, women, and children in severe need.

Nicaragua is the third poorest country in the Americas, with over 2.3 million of its citizens affected by poverty and a third of whom face extreme poverty. Eighty percent of Nicaragua's roughly 5 million citizens live on less than 2USD a day, meaning a meal a day is not an expectation. That's a staggering statistic.

I was especially convicted when my quiet time this morning included reading Luke 14:12-14:

12 Then Jesus said to his host, "When you give a luncheon or dinner, do not invite your friends, your brothers or relatives, or your rich neighbors; if you do, they may invite you back and so you will be repaid. 13 But when you give a banquet, invite the poor, the crippled, the lame, the blind, 14 and you will be blessed. Although they cannot repay you, you will be repaid at the resurrection of the righteous."

I really admire the heart of these two guys...that they would be willing to extend their resources to those in need. But here's the good news! They are only two guys. They need our help!

Click here to visit the ministry website.

By buying a $15 shirt, you will provide a family of four with 40 meals. You can also simply donate the money if you don't want the t-shirt. All money donated goes to straight to paying for food and clothing for the people of this land and to provide the cost of the trip for Mark and Patrick. (All donations are tax-deductible, and you can email them to request a tax donation reciept.)

Want to be more involved? If you have another fundraising idea, you can email them directly from the website. They are more than willing to help you get started in helping this important cause.

You can also just tell more people about them. You can follow them on Twitter at @projnicaragua and join their Facebook group by clicking here.

Hope you are as excited to get involved as I am. I'm vowing to replace complain about eating too much this year with making sure others have food for their families this Thanksgiving. With a ten hour drive back to Texas, I have a feeling my husband will be thankful for that!

Do You Love Me? Feed My Sheep.

2009-10-19T07:37:00.006-05:00

There's nothing quite like the kindness of a stranger. I could share a million stories of incredible things my family and close friends did for me while I was growing up. But whenever I am asked about a special memory from my childhood, there's one story that always comes to mind...and I can't even tell you his name.

We were on a church youth choir trip. My dad was the trip coordinator, so my while family tagged along. I was only five years old. When it was time to eat a meal, my dad always tried to stop at a mall. The food court was not only time efficient, but it gave more options for a variety of diet needs and taste preferences and gave everyone a chance to walk and stretch their legs after several hours on the bus.

As you can imagine, being an active five-year-old, I was done with sitting down by this point. I ate my meal in record speed. Since our table was right outside Bath and Body Works, I asked my mom if I could go in the store and look around. My mom was hesitant, but since she could see inside the store, she agreed.

I walked in and immediately began picking up everything labeled "tester" I could get my hands on. I would simply open it, smell it, and set it back down where I found it. I could only reach the bottom row, so I quickly ran out of new options to smell. Not ready to head back to sit down, I simply wert back to the front of the store and started down the line again.

There was a man working in the store. I noticed he was watching me, but I wasn't hurting anything, so I kept moving down the line: picking the tester up, smelling it and setting it back down. Then, I noticed he was walking towards me.

"Would you like to smell something from one of the other rows?" he asked.

Knowing I wasn't supposed to talk to strangers, I nodded. He began helping me with my pattern. He would pick up something from the rows I couldn't reach, let me smell it and put it back where it went. He continued this pattern until I had successfully smelled every scent the store had to offer.

My mom noticed that I had been gone for quite some time. When she saw the man helping me, she decided it was time to come get me. After all, I wasn't a buying customer. She didn't want him wasting his time.

She reached her hand out to me. "Come on, Michelle. Let's go take a walk down the mall now." She turned to the gentleman. "Thank you."

"Could you hang on just one second?" he asked my mom. "I'll be right back."

Confused, but willing to comply, my mom and I waited as he walked into the employee room in the back of the store. When he walked back toward us, I noticed he had two boxes in his hands. He opened them both to me to reveal two different scented soaps.

"Which one do you like best?" he asked. He held them up while I smelled them both several times. They both smelled good, so I wanted to make the right decision.

Finally, I pointed to the purple-colored soap (that I now know was Lavender Vanilla). "This one," I said, decisively.

"Okay, wait right there," he said. I watched in amazement as he went behind the counter, got one of the store's gift bags and wrapped the soap I picked in tissue paper and tied the package with a bow.

"Here you go," he said, handing me the bag.

I, of course, lit up like a Christmas tree. "Oh, we can't take that," my mom said. "I'm sorry I sent her in here alone. She just wanted to..."

He cut my mom off mid-sentence. "She was so good in here, careful not to spill anything or open a bottle that wasn't labeled as a 'tester.' I'd like for her to have the soap if it's alright with you."

My mom agreed. "What do you say, Michelle?"

"Thank you so much," I told him. "I'll take good care of it," I promised.

He laughed. "Just promise me you'll enjoy it," he said. He waved and moved on to help another customer.

Even then, as a five-year-old, I knew that I had experienced an abnormal act of kindness. When we got home after the trip, my mom started to open the box to put the soap in my bathroom.

"No," I insisted. "I want to keep it in the box."

"Why?" she asked, obviously puzzled.

"Because I want to save it...as a reminder to be kind to others. That man didn't have to give me that soap, but he did."

I don't think my mom knew what to say, but she put the soap back in the box. It stayed on my dresser in my room for the next ten years. Finally, when I was 15 and we were moving across the state, I decided it was time to use the soap. After all, I wasn't sure what six hours in a moving van would do to it.

However, the memory of that day is etched in my mind as if that box were still sitting on my dresser as a daily reminder. I was especially reminded of it today as I read Matthew 25:34-46:

34 Then the King will say to those on his right, ‘Come, you who are blessed by my Father, inherit the kingdom prepared for you from the foundation of the world. 35 For I was hungry and you gave me food, I was thirsty and you gave me drink, I was a stranger and you welcomed me, 36 I was naked and you clothed me, I was sick and you visited me, I was in prison and you came to me.’ 37 Then the righteous will answer him, saying, ‘Lord, when did we see you hungry and feed you, or thirsty and give you drink? 38 And when did we see you a stranger and welcome you, or naked and clothe you? 39 And when did we see you sick or in prison and visit you?’ 40 And the King will answer them, ‘Truly, I say to you, as you did it to one of the least of these my brothers, you did it to me.’ 41 “Then he will say to those on his left, ‘Depart from me, you cursed, into the eternal fire prepared for the devil and his angels. 42 For I was hungry and you gave me no food, I was thirsty and you gave me no drink, 43 I was a stranger and you did not welcome me, naked and you did not clothe me, sick and in prison and you did not visit me.’ 44 Then they also will answer, saying, ‘Lord, when did we see you hungry or thirsty or a stranger or naked or sick or in prison, and did not minister to you?’ 45 Then he will answer them, saying, ‘Truly, I say to you, as you did not do it to one of the least of these, you did not do it to me.’ 46 And these will go away into eternal punishment, but the righteous into eternal life.”

How we treat others reveals our true devotion to Christ. Infact, before Jesus ascended to heaven after dying on the cross, he asked Peter the same question three times. Jesus said, "Peter, do you love me?" After Peter responded, "Yes, LORD, You know all things. You know that I love you," notice Jesus' response. He says phrases like, "Tend my sheep" or "Feed my lambs." (John 21:15-17) In other words, the best way we can show Jesus that we love Him is by caring for others.

Reflect on your own life. When is a time that you have seen Christ reflected in the way they treated you? Thank God for those momemts and pray God will give you opportunities to shine in someone else's life for His glory.

I'm not sure I'll ever see that man who worked in Bath and Body Works again, but the impact his small action had on my life is significant.

Do you love Him? Feed His sheep.

Do you love Him? Tend His lambs.

Volunteer Work that Matters the Most!

2009-10-18T21:55:00.002-05:00

Volunteer Work that Matters the Most!

Shared via AddThis

Sometimes, being a writer involces knowing when you can't say it better than the original author. In a world that seems to value the family less with each day, I hope you will be challenged and encouraged by this post by Chalene Johnson (Pictured here with me this past summer at Camp Turbo). Just click on the title of the post, and you will be re-directed to her blog!

Give the gift of HEALTH this year!

2009-10-11T18:29:00.003-05:00

Give a gift to a loved one (or to YOURSELF) this year that keeps on giving! Check out my special packages this year to help you and those that you love get physically fit. Prices available by emailing coach.chelle@gmail.com.

"GET WITH IT" FIT KIT

- One 30-minute Phone Fitness Consultation with Michelle
- eBook of Michelle's Favorite Recipes
- Written plan of Michelle's Favorite Beginner Workout
- You may add a personal training session either at the beginning or end of your workout plan with Michelle for an additional $25 to your purchase package.

"GET STARTED" FIT KIT

- Two 30-minute Phone Fitness Consultations with Michelle
- eBook of Michelle's Favorite Recipes
- 2 Samples of Shakeology (Chocolate or Greenberry Flavor)
- Customized Written Workout Plan by Michelle*
- You may add a personal training session either at the beginning or end of your workout plan with Michelle for an additional $20 to your purchase package.

"GET FIT" KIT

- Two One-hour Phone Fitness Consultations with Michelle
- eBook of Michelle's Favorite Recipes
- 2 week supply of Shakeology (Either Chocolate or Greenberry Flavor)
- Workout plan (Including 5-8 DVDs, basic nutrition plan)*
- You may add a personal training session either at the beginning or end of your workout plan with Michelle for an additional $15 to your purchase package.

"ULTIMATE GET FIT" KIT

- Three One-hour Phone Fitness Consultations with Michelle
- eBook of Michelle's Favorite Recipes
- 1 month supply of Shakeology (Either Chocolate or Greenberry Flavor)
- 1 deluxe workout plan (Including 12 DVDs, detailed nutrition plan)*
- You may add a personal training session either at the beginning or end of your workout plan with Michelle for an additional $10 to your purchase package.

*Workout selected based on Initial Phone Fitness Consultation

**Packages may be adjusted based on client need. Simply email Michelle at coach.chelle@gmail.com to work out a custom package.**

My Blogs MERGED!

2009-10-08T21:27:00.000-05:00

For those of you who have been following both of my blogs, I've decided to make it easier on you...all of my posts will now be in one place! AbSolution4Her has been incorporated into www.michellemyerswrites.blogspot.com. This will now be your one-stop place for encouragement from God's Word, random happenings in my life, as well as fitness and nutrition advice.

Hope you enjoy. Thanks for reading!

My Will's and Won't of "I Do"

2009-09-23T08:04:00.000-05:00

I wrote this three months before I got married. I thought I would post it to give my engaged friends some tips as they plan their weddings. Not only did these commitments make my engagement period much more enjoyable, but I believe it's helped my first year and a half of married life to be pure bliss. Enjoy!

The flower girl refuses to walk down the aisle. One bridesmaid forgot to get her nails done. The florist is short one centerpiece. Whatever will the bride do? Her perfect day is ruined. At the end of the ceremony, the bride is absolutely ______________.

Hysterical? Devastated? Maybe. But what is she absolutely? Married. Period. No matter what goes wrong, two things are left: the marriage and the pictures. So why have we turned wedding planning into a stressful and lengthy process?

Reality TV glorifies “bridezillas” who throw tantrums, put their families’ lives on hold, and force their parents to spend more money on a 20 minute ceremony than they spent on her college education. This behavior is not only accepted, but it’s expected.

The average cost of an American wedding is $28,800 – not including the rings, honeymoon, or wedding planner. (Why would you spend money on another opinion? Trust me. You will have enough.) Is this an investment? Perhaps. But Dr. Scott Stanley, author of The Power of Commitment, says 40-50% of young couples who marry will divorce.

Many people are shocked by this statistic. As a bride 96 days shy of our (not my) big day, I can clear up the confusion: Too much focus on the wedding. Too little focus on the marriage.

We’re not the only ones to blame, brides. Daily, we’re asked, “How’s the wedding planning?” But when was the last time someone asked about your preparations for marriage? No wonder we spend more time talking about the font for the invitations than offered advice on how to handle finances.

Divorce is not an option for me. Neither is valuing the wedding over the marriage. So here’s my plan:

I won’t spend more time dreaming, obsessing, and planning for the wedding than preparing for the marriage. Do I want a wedding or a marriage? Being married is work, and if I’m not willing to put in the effort, I should throw a big party because that’s all I want anyway.

I won’t try to be the bride AND the groom. If I trust him to take care of me for the rest of my life, he needs practice. He can pick out the ring, plan a honeymoon, and choose his groomsmen. And if his parents are paying for the rehearsal dinner, it’s up to them.

I won’t be a control freak. I picked a venue, set the date, and put it on my calendar. I selected a florist, chose the flowers, and paid the bill. In other words, I will do my part, delegate, and check it off my list.

I won’t repeat other’s mistakes. I hate paying too much money for an ugly dress I will never wear again. I will choose a color from one store that offers and variety of styles and prices. This way, I can let my bridesmaids choose a dress they can afford and feel comfortable in. (Plus, matchy matchy is not even in style anymore!)

I will say thank you and send thank you notes. This is practice for putting someone else above me, which is what marriage is all about. Plus, the more grateful I am, the easier I am to work with, and the more others will be willing to help me. I recognize I can’t plan a wedding alone.

I will seek advice from others. I will schedule pre-marital counseling sessions, ask questions of those who have marriages I respect, and read every book on marriage I can find. (P.S. This won’t end once I get married. I want to keep learning and keep getting better.)

I will expect imperfection. The day of the wedding, something will undoubtedly go wrong. Guaranteed. The only thing I can control is how I will respond. I can cry and make my mascara run, or I can smile, knowing I will laugh about it eventually.

I will eat, rest, and enjoy. Crash diets, lack of sleep, and stress will leave me unhealthy and unhappy. This is supposed to be the happiest day of my life. I can’t be a good wife if I’m sick and worn out. I will eat healthy, exercise, get enough rest and enjoy our engagement.

I realize keeping these guidelines will ruin my chances of being a reality TV star. America won’t be captivated by my fits or my dad’s checkbook. No one will fidget impatiently through a commercial break to see if my fiancé follows through with his threat to call off the wedding. But I imagine that I will still be smiling when I walk down the aisle in three months.

Peace out, Bridezilla. Hello, happy ever after.

Staying Health-Conscious in College

2009-08-18T08:58:00.000-05:00

New city, new friends, new classes, new life. No parents, no busy work, no students there simply because they are required by law, no more 8am-3pm days of class without a break. Best of all? Total freedom.

There's no question about it; college is awesome. But as fun and rewarding as it can be, the college lifestyle can be devastating for your overall health. Everyone talks about the "freshman fifteen" but no one likes to talk about the 15 lb. weight gain that happens sophomore year...junior year...senior year...Over a 4 year degree, that means you could enter college weighing 125 lbs. and graduate weighing nearly 200!

Maintaining a balanced diet and exercise routine can help combat excessive weight gain in college. Here are some tools that will help you get your degree without packing on the pounds.

Nutrition Tips:

1. Always eat breakfast. Whether you scramble out of bed at 7:55 to get to your 8 am Chemistry Lab without time for food or just think your stomach doesn't wake up until noon, you need to eat something to get your metabolism going for the day. Aim for something with a balanced percentage of carbs, protein and fat. A great on-the-go breakfast is making your own trail mix. Mix 8 natural almonds, 1 cup of Kashi GoLean cereal, and 1/3 cup dried cranberries into a Ziploc bag. Even if you wake up late, you know you'll have something on hand to start your day off right.

2. Eat 5-6 small meals a day. Eating frequently will not only keep your metabolism at a steady rate, but it will prevent you from getting super hungry and eating everything in sight. It's easier to turn down that midnight pizza order when you feel full from throughout the day.

3. Pack snacks to take with you. Late night cram sessions in the library and dinner-time group project meetings may leave you craving fast food or stuck getting something out of a vending machine. Protein bars, nuts & dried fruit, and bags of whole grain cereal are just a few ideas of things that can easily fit into your purse or backpack.

4. Drink water. Don't let your body trick you into thinking you're hungry when you may actually just be thirsty. Drinking water helps keep you hydrated and full, especially when you are inbetween meals. Avoid empty calories from beverages that have no nutritional value such as sodas, alcohol and sugary juices.

5. Just because it contains the word "salad," that doesn't automatically mean its healthy. Dieters are naturally drawn to salad bars because it seems safe. However, dining hall salad bars are loaded with high-fat options including creamy dressings, bacon, cheese and butter-drenched croutons. Choose dark leafy green lettuce, load up on veggies, add 4 oz. of grilled lean meat, and serve oil-based viniagrette dressing on the side.

Fitness Tips:

1. Leave yourself enough time to walk or bike to class. You know you're going to have to sit through class, so be active while you can. Walking between classes will be a good stretch for your legs and give you enough of a mental break to help you go back into learning-mode for your next class.

2. Play intramural sports or get involved in group exercise classes at your campus gym. These are great ways to meet new friends and stay in shape at the same time.

3. Take your phone calls home outdoors...(or to a treadmill if it's too late at night.)strong> Between your parents, siblings, friends at other schools, etc., you're going to have several phone calls to make each week. Instead of sitting in your dorm room, head out for a walk while you catch up with friends and family. Every little bit helps!

4. Choose your electives wisely. Every degree program has a certain amount of free electives. Do you really need to sit through the History of Rock 'n' Roll? Try weight lifting, swimming or dance to get activity for class credit instead.

5. Watch out where you work. If you're biggest weakness is high-fat Mexican food, it's probably not a good idea to wait tables at On the Border. Or if you tend to snack when you're sitting around, a desk job may not be the best fit for you. Explore different opportunities, and try to find a job that won't leave you constantly inactive or tempted.

Remember, college is your first time out on your own. You are setting your personal habits for the rest of your life. Take this opportunity to get off to a fresh start that will benefit you for a lifetime!

September SHAKEOLOGY Challenge

2009-08-16T22:12:00.000-05:00

Got plans for September? I have an idea - TAKE MY SEPTEMBER SHAKEOLOGY CHALLENGE! :)

Beachbody has a special offer right now that you don't want to miss. (Keep reading below for more info about Shakeology, but check out these cool bonuses first!) First of all, if you order Shakeology on Home Direct (meaning it ships automatically to you once a month), Beachbody will give you FREE shipping! You have the freedom to cancel whenever you wish...but once you taste it, I don't think you will!

ALSO, you can also get 2 *BONUS* Shakeology DVD workouts - a $30 value that you get absolutely free with your order of Shakeology!

So...for just $120, you will have your workout and one meal for everyday of the month paid for!

Now, I said $120 and you may have just been intimidated by the price. I understand. I'm not gonna lie - That was my initial reaction too. However, once I actually thought about it I realized that I would actually save money with Shakeology.

Here’s how...

The retail price for Shakeology is roughly $120 for a one month supply (30 servings at one serving per day). Shakeology is a meal replacement shake based on whole foods that can help you lose weight, feel energized, improve digestion and regularity, lower your cholesterol and detoxify your body. I have personally experienced these effects and have many people tell me that they have too. (Not to mention - it actually tastes REALLY good!) I look forward to my Shakeology every day because I know that I feel better and that I am healthier for it. You can choose between Greenberry and Chocolate flavors. (I've attached the nutrition information below for Greenberry...but the Chocolate nutritional values are very close to the ones below!)

To hear more success stories, check out www.shakeology.com. I don't doubt after reading this that you will want to try it...but you may still be asking, "Where does the 'save money' part come in?"

There are two BIG ways to save money with Shakeology so that YOU can finally get yours. One way to save is to do your purchasing using the huge coach discounts and the other way to save is the value of Shakeology as a meal replacement. I'm going to break both ways down for you so you can see how valuable these savings are in terms of saving you a good chunk of money.

Shakeology is a MEAL REPLACEMENT. You are going to spend money on your meals anyway. There is no way around that. Spend your money replacing just one meal per day with Shakeology, which typically is going to be more nutritious, have fewer calories, and honestly, more filling, than most "fast" foods. Shakeology is about $4 dollars per meal retail. When you consider that the typical fast food meal is around $6, the average Starbucks drink around $5, it seems that Shakeology is actually an inexpensive meal -- while you are getting far more nutrients that your body needs in far less calories. It is a WIN - WIN - WIN situation.

Not to mention.....free shipping and 2 FREE DVD workouts!

Create a FREE account on my Beachbody Products page at www.teambeachbody.com/chellemyers so that you can purchase Shakeology for yourself at retail price today and save using Shakeology as a meal replacement. (Plus, I have been experimenting for about 4 months now...I have many ideas for recipes and savings so make sure you take advantage of my free service to help YOU get the most out of your health and your purchases.)

P.S. This deal won't last forever, so be sure to act now! Message me on Facebook or email me at coach.chelle@gmail.com if you want more information.

Michelle's 60 Day Health & Fitness Challenge

2009-07-25T13:19:00.000-05:00

Okay, here's the deal. There's rarely a day that goes by that I don't get a Facebook message or an email from someone in my life who wants my advice on fitness or nutrition. It makes sense - I pretty much make it known that when it comes to anything to do with health, I'm borderline obsessed.

I ALWAYS reply. Why? Because YOUR health is important to me too.

Here's what I find though: People are curious about fitness. They want to know my opinion on what I think they should do...but at the end of the day, 90% of the time, they don't have enough incentive to follow through and make a change.

That changes August 17.

I've decided to launch a 60-Day Health and Fitness Challenge for everyone in my life who wants to participate...but that's not all....

THERE ARE PRIZES. GOOD PRIZES - LIKE "YOU WANT TO WIN, I CAN DO ANYTHING FOR 60 DAYS" KIND OF PRIZES.

Here's what ALL participants have to do:

***You must decide that you are willing to make a commitment for 60 days. Basically - August 17 through October 17, you WILL exercise, eat healthy, get enough sleep, etc.***

From there, you have *THREE* options for ways to participate in the challenge.

1. Beachbody has just launched a new workout called INSANITY....high-intensity bootcamp style training workouts. It comes with 10 workout DVDs that are incredible AND a 60-day nutrition plan - full of recipes that are both healthy for you and easy to make! So 60 days...2 months of personal training and your own dietitian for less than $2 a day! Plus, you'll have me to guide you and motivate you EVERY step of the way. You can check it out and buy it from http://www.teambeachbody.com/chellemyers (Maybe it's been a while since you've worked out and you think INSANITY may be a little too much for you right now. Email me to ask about some of the other workouts Beachbody offers, and we can work to find one that will work for you.)

2. As a newly-certified NASM Personal Trainer, I can write you a 60-day workout plan. You and I will dialogue back and forth to see what types of exercise you prefer, and I will have a workout plan in your hands before the challenge begins on August 17. In order for you to pick this option, having a gym membership is preferred, but at the bare minimum, you must have access to weights and be willing to run or do some form of outdoor cardio. This option will cost you $50 - less than $1 a day!

3. Maybe it's not the workout part that you struggle with. Maybe it's the nutrition part. You will be in charge of your own workout - what you do, etc., but you and I will discuss your eatings likes/dislikes, and I will come up with a nutrition plan for you composed of 15 breakfast recipes, 15 lunch recipes, 15 dinner recipes and 15 snack recipes. This option will cost you $40 - less than 75 cents a recipe!

Decide ASAP which option will work best for you, then email me or message me to let me know what your commitment is. I'm SO excited to help you reach your goals. Don't let it stop with a desire to change - DO something about it, and let me help you!

If you have ANY questions about anything, email me at coach.chelle@gmail.com or send me a message on Facebook.

Favorite Products: Granulated Stevia Powder

2009-06-22T09:04:00.000-05:00

Sugar, Splenda, Sweet & Low, Equal....there are so many sweeteners out there - but which one really is best for you? Here is one of my PERSONAL favorite products - and a special savings for my blog readers thanks to my friends at Jay Robb Enterprises, Inc.

Here is the info straight from Jay Robb's website!

STEVIA IS NOT A SWEETENER BUT...

Our new granulated Stevia powder is spoonable like sugar and dissolves almost instantly, even in cold beverages like fresh made lemonade. 200-300 times sweeter than sugar, Stevia creates an intense effect upon the taste buds without raising blood sugar levels. Research indicates that both diabetics and persons suffering from hypoglycemia may use Stevia.

"I use 1/2 to 1 tsp of the powder in my yogurt mix each day and it turns sour tasting yogurt into a creamy dessert that tastes like pudding. It also sweetens lemonade, limeade, orange juice, grapefruit juice, herb teas, regular iced and hot teas, and is also tasty in baked goods and other recipes including JayCookies and Macaroons."
—Jay Robb

Our Stevia comes in 10 oz jars that should last an individual 30-60 days. Stevia has been used in Japan since 1970 with no reports of any side effects. Stevia has been used around the world with no reports of any problems for over 40 years now. Stevia is heat stable to 392 degrees Fahrenheit so is great for baking.

Nutritional Information:

Serving Size: 1 scoop (scooper inside container)
Servings per container 113
Amount per serving:
Calories 10
Total Fat 0g
Cholesterol 0g
Sodium 0g
Total Carbohydrate 2.5g
Dietary Fiber 0g
Sugar Alcohol 2.5g
Protein 0g

Other Ingredients
Erythritol (a natural fiber from vegetables, fruits and grains)

Our ingredients contain No gluten, No msg, No casein, No artificial colors or flavors

Jay Robb's Stevia is a dietary supplement extracted from leaves of the Stevia plant.

Stevia Powder to Sugar Conversions

Use Stevia for baking and in drinks instead of sugar. Most people prefer the Stevia powder for drinks such as coffee, tea or blender drinks. It works great to even sweeten up a Jay Robb egg protein shake.

1 Jay Robb Stevia scooper = 1/2 tsp of Stevia powder
1/2 tsp of Stevia powder = 2 tsp sugar
3 tsp of Stevia powder = 1/4 cup of sugar
6 tsp of Stevia powder = 1/2 cup of sugar

Order as much as you want between now and July 2, and you can save 15% off - that's a serious deal! Either order online, or phone in your order using the information on the coupon above.

Enjoy, and thanks again JayRobb.com!

Recipe of the Week: Tangy BBQ Chicken

2009-06-16T15:21:00.000-05:00

School's finally out, and summer is in full swing. With Independence Day right around the corner, invitations to backyard barbeques keep rolling in. Here is one of my favorite recipes for BBQ chicken that is a crowd pleaser...without being a diet buster! Enjoy!

Tangy BBQ Chicken(Serves 4)

You will need:

1 lb. boneless skinless chicken breasts
4 TBSP reduced sodium ketchup
3 TBSP cider vinegar
1 TBSP ready-made white horseradish
2 tsp Splenda brown sugar blend
1 garlic glove, finely chopped
1/4 tsp dried thyme
1/4 tsp black pepper

Instructions:

1. Preheat your grill to medium.

2. Cut chicken breasts into halves.

3. In a small saucepan, combine ketchip, vinegar, horseradish, brown sugar, garlic and thyme. Mix well and bring to a boil over medium-low heat. Cook, stirring frequently, until thickened. (Should take about 5 minutes.) Remove from heat, then stir in the pepper.

4. Brush the tops of the chicken pieces lightly with sauce. Place the chicken, sauce-side down, on the grill rack, and brush the other sides of the chicken lightly with the sauce.

5. Place the chicken about 3 inches from the heat, basting with remaining sauce and turning until no longer pink in the center. (Should take 5-7 minutes per side.)

6. Let the chicken stand 5 minutes before serving.

**Option, you can double the sauce recipe to serve the sauce on the side with the meat for an extra burst of BBQ flavor!**

Are You Truly Heart Smart?

2009-06-10T06:16:00.000-05:00

If you've met me once, you probably know that I'm a health freak. Everything from fitness and nutrition to illness-prevention and medical research is a huge passion of mine. But even if you don't seek out health info like I do, there's no way you can miss the phrase "heart smart" in your normal life. Everything seems to have jumped on the heart smart bandwagon these days - Cheerios, almonds, aspirin, pedometers, treadmills, gym memberships...even WebMD (probably your family doctor's office) encourages your yearly check-ups as being heart smart.

I admit it - heart smart is a catchy phrase. It's only two syllables, it rhymes, it just rolls right off the tongue...but I also can't help but wonder - what does it really mean to be heart smart? Are there things that are heart smarter than others? Are all heart smart items created equal? Can being heart smart be faked?

As far as things of this world go, I'm not about to attempt the answers to those questions. However, my yearly Bible reading plan has had me in Psalms and I Kings this week, and it's had me thinking about the heart...and how God would define being "heart smart."

I Kings begins with the last days of David's life - the one referred to as "a man after God's own heart" (1 Samuel 13:14), which triggered my thought process. In his final charge to his son, Solomon, before his death, he proves this statement true. He challenges his son to show himself a man by keeping God's charge - "...to walk in His ways, to keep His statutes, His commandments, His ordinances, and His testimonies...to act according to your wisdom...and show kindness" (I Kings 2:3;6-7).

Wow. I know carrying on the family business can sometimes be difficult for a son, especially if his father was so gifted at his craft - but can you imagine trying to fill a legacy like that? Plus, this wasn't just any family business. After his father's death, Solomon was now the king...of Israel...God's chosen people. Yikes.
Solomon wasn't incompetant. In fact, when Solomon was proclaimed king, I Kings 1:40 says that "the people were playing their flutes and rejoicing with great joy, so that the earth shook at their joy." And this was actually before David died. It would have been easy for Solomon to start his reign as king puffed up and full of himself.

But in humility mirroring his fathers, Solomon prayed this prayer:

Now, O Lord my God, You have made your servant king in place of my father David, yet I am but a little child; I do not know how to go out or come in. Your servant is in the midst of Your people which You have chosen, a great people who are too many to be numbered or counted. So give Your servant an understanding heart to judge Your people to discern between good and evil. For who is able to judge this great people of Yours?

Can you believe that "Wise King Solomon" compares himself to a child who cannot find his way? How incredible is it that the person who has more power than anyone else in the land doesn't refer to the people in his country as his people but as God's people? And what does he ask for of the Lord - more riches? Increased favor? No. He wants an understanding heart, which the Lord grants (I Kings 3:12, 4:29).

Confession time. When I first came to seminary, I didn't know anything. Let me re-phrase that...I thought I knew the Bible. I'd grown up with these stories. I'd been reading it daily since the 7th grade. But in my first few classes, I was introduced to words like hermeneutics, propitiation and disponsational premillenialism. It became obvious quickly that I had a lot to learn.

Over the past three years, I've studied more than I ever have in my life. I've taken classes in church history, interpreting Scripture, preparing Bible studies - and I actually have an opinion now about disponsational premillenialism (which we won't get into).

Most of you are probably thinking, "That's great." On one hand - yes, it is. I am so thankful for the lessons I've learned and the professors who have invested in me. However, there is a danger in "knowing" how to do things now. There have been moments when I've sat down to read the Bible and immediately began reminding myself of what was going on in that time period and who the author of the text is. Almost subconciously, I search the footnotes for commentary and additional background information.

And while there's nothing wrong with any of those things I just mentioned, there's a critical component missing:

I forgot to ask God to speak to me through His Word - to teach me what He wants me to learn.

It seems simple...but how else would we be able to read one book for our entire lives and learn something new each time we open it? Without the guidance of the Holy Spirit, trying to understand Scripture out of our human wisdom is pointless...but it's so easy to get caught up in our "knowledge" and forget the heart.

God is powerful enough to impart His wisdom, even if the world doesn't think that we are very smart. Look at the people he chose: Moses - a helpless Israelite baby in a basket; David - a shepherd; the disciples - an assortment of non-religious leaders who help occupations like fishermen and a tax collector; Paul - a persecutor of Christians...the list could go on. Bottom line - If God's in it, anything is possible. If we try to do anything on our own power, we are setting ourselves up for failure.

After Solomon built the temple, I Kings 8:10-11 says, "It happened that when the priests came from the holy place, the cloud [God's presence] filled the house of the Lord, so that the priests could not stand to minister because of the cloud, for the glory of the Lord filled the house of the Lord." God's presense was so strong that the ministers SAT DOWN. They didn't need to do their own ministry thing because God was doing His...and He will do that everytime if we just have tthe humility to get out of the way. Instead of trying to think about what we should do, we just need to follow after His heart...as closely and quickly as possible.

No, this doesn't mean that ministers should just sit down in church and wait for God to take and pulpit. But our gifts, abilities and aquired wisdom should be second to following God's heart. We don't read in Scripture about following God's brain. Infact, Scripture is pretty clear that's impossible since His ways are higher than our ways and His thoughts are higher than our thoughts (Isaiah 55:8-9). But His heart? We can incline our hearts towards His and truly seek to follow Him in all we do (Psalm 119:36).

I love the way Psalm 78:72 summarizes David's life. It says, "So he shepherded them according to the integrity of his heart, and guided them with his skillful hands." David's wisdom didn't begin with his skills - it began with a heart of integrity to do His Father's business. That phrase has echosed in my brain this week - heart of integrity. Your heart - the center of your body's circulation, where everything must be pumped in and out - should focus on integrity...doing the right thing, even if no one is watching.

Today, I challenge you with the same question I've issued to myself: Am I truly heart smart?

Exercise of the Week: Sumo Squat

2009-06-04T13:27:00.000-05:00

Have you ever seen a sumo match? These wrestlers may look funny (and flabby - I will spare you an actual picture), but they're actually powerhouses of strength and balance.

In the beginning of a match, the two opponents face off while performing a special type of squat in slow motion. Lifting one leg while leaning to the side, the wrestler uses his full weight and power to strike the mat. After repeating this move with the other leg, the wrestler then sinks down into a deep, wide-legged squat.

You'll probably never have to intimidate a competitor in the ring, but doing this sumo-inspired exercise will strengthen your inner and outer thighs. Best of all, there's no loincloth required! :) Good news for you...and anyone who works out near you!

How it's Done:

1. Stand with your feet as wide apart as possible while pointing your toes outward.

2. Lower your body until your thighs are parallel to the floor.

3. Hold for a beat, exhale, then press back up to starting position. Repeat.

4. Keep your shoulders directly over your hips at all times. For best results, don't lean forward or let your knees extend beyond your toes. Keep your abs drawn in and don't arch your back.

5. Extra challenge needed? Put a dumbbell in your hands and add some extra weight!

EASY Mango Salsa

2009-05-28T07:54:00.000-05:00

I love unique salsa...but who has time to make it from scratch? That's why this recipe is so easy. With very little effort, you can create a salsa that no one will know started with your favorite prepared tomato salsa. Enjoy this summer twist on the most popular topping or dip.

Makes about 1 1/2 cups

You will need:

3/4 cup prepared tomato salsa
1 large ripe mango, peeled and diced
2 tablespoons fresh lime juice
2 tablespoons chopped fresh cilantro

In a small bowl, combine salsa, mango, lime juice and cilantro.

NUTRITION INFORMATION per tablespoon:
8 calories; 0 g fat
2 g carbohydrate
29 mg sodium
29 mg potassium.

Don't stop limit yourself to chips and dip with this recipe. Try it with veggies, mix it in scrambled eggs, or serve it on top of grilled chicken or white fish. Yum!

Exercise of the Week: Plank

2009-05-26T14:21:00.000-05:00

"The Plank" — it sounds scary, and it's probably just as uncomfortable as "walking the plank" with a gang of sword-waving pirates behind you...but it's also one of the best core exercises you can do.

Notice I said core exercise - not just an exercise to work your abs. The plank will help you build your coveted six pack abs, but it also works your entire core: abs, obliques, hips, and the transverse abdominis (the deepest of the abdominal muscles that wraps around your spine for protection and stability).

There is good news! The plank can be done anywhere, requires no equipment and involves no movement or crunching motions at all. Bad news? It's still quite difficult and should only be attempted after you've mastered the traditional crunch and sit-up exercises.

How to Do the Plank

1. Get into a pushup position, but place your elbows on the ground instead of your hands.

2. Keep your body as straight as possible from your head to your toes (Imagine a table laying across your back).

3. Pull your abs in towards your spine as if you were bracing for a punch to the stomach.

4. Be sure to breathe normally and hold this position for as long as you can.

Additional tip... Don't let your back sink down, and if it does, stop immediately.

Depending on your current core strength, you may only be able to hold perfect form for about 10-15 seconds at a time. Try to increase the time by 5-10 seconds with each workout. As your core gets stronger, you will be able to last for longer and longer.

Lay Down My Pride

2009-05-25T09:08:00.000-05:00

Once upon a time, I was a runner. Just check out the picture - putting on a big cheesy grin after completing 26.2 miles. So, I was not your typical runner. I was an insane one. People didn't introduce me as Michelle. I was always given an additional tag line like "who runs marathons" or "who already ran 12 miles today." I even used to keep a pair of running shoes in the trunk of my car...just in case.

I'm not a crazy runner anymore. I hurt my knee a while back, and I can't run the distances that I used to. During my recovery, though, I discovered that I actually like lifting weights. Plus, instead of running, my top choice for cardio is TurboKick - a little bit of kickboxing, a little bit of dance - what's not to love?

But some things never change. For example, I still double-knot my shoes purely out of habit. And it took me a long time to use the word "food" instead of "fuel" when referring to my meals.

Other things do change - like my ability to run 12 miles on a "normal" day, my normal pace, and even my endurance. I be able to teach TurboKick for 2 hours, but running is just different, especially if I ever decide to take my run outside. Added elements hills, wind and potholes can add a new twist to a run at any given time.

When I took over the recreation ministry at my church in April, though, one of the first things I wanted to do was start a running club. Seriously - how awesome would it be to have a team of Christian runners who entered local races to bring God glory? I put the word out, and it didn't take long until I had a great team. We even registered for our first race - the American Heroes Race, which was this past Saturday.

Out of habit, I automatically registered myself for the 10K. It's just 6.2 miles, I told myself. You can do that. I wasn't lying to myself. I can run 6.2 miles...I just can't do it as fast or as effortless as I used to.

I mixed in as much training as I could, but my teaching schedule made it difficult. Somehow, even though I managed to get in 7-8 hours of cardio a week, by race day, I still felt unprepared. Only about 1 hour a week of that was actually spend running! It was looking like this 10K was not going to be a 45 minute finish like the last one I had done.

I also knew I didn't need to push it. After all, the next day was my one year wedding anniversary, and James and I have a trip planned for the next weekend to celebrate. I didn't need to go all out, get hurt, overly sore or even make myself self.

So, I came to the race prepared. Thanks to the chip in my Nike shoes that syncs with my iPod, I can program a "power song" that plays anytime I hold down the center button. For this race, I chose Jeremy Camp's "Lay Down My Pride."

Anytime I would feel the need to kick up my pace or I would see someone ahead of me that I felt I just needed to pass, I held down the center button. Over the course of 6.2 miles, I got to hear "Lay Down My Pride" about 4 times.

A few lyrics of the song really got to me...

The cross...
The blood you shed for me.
Your back was ripped and bruised,
So I can know your love.
I kneel, I bow to you my king.

Lay down my pride,
My desires, my demise.
Ready now to see it Your way.
'Cause I'm done, I'm through, ignoring you.Now it's true.
I'm kneeling at the cross of your grace.
Lay down my pride.

Wow. I'm done. I'm through ignoring you.

What a great definition of pride - ignoring God because we are too focused on recieving our own glory.

And what a beautiful statement of repentance:

Ready now to see it Your way.

Lay down my pride.

My desires.

My demise.

I've tried living my life my own way. I mess it up everytime. After I fail time after time again, I finally remember to turn to God, and it's like the answer was right in front of me the whole time...but I couldn't see it because I was blinded by myself.

I don't live with my iPod on. I can't always have a "power song" when I feel like I am about to ignore God. But I do have Proverbs 16:18 - "Pride goes before destruction, and a haughty spirit before a fall."

Since Saturday, whenever I pray, I've asked God what I need to lay down. What have I still not released to Him? Everyday, He is teaching me more and more things that I am still trying to hold on to and control myself.

It's a simple question...but the answer may be difficult.

What do you need to lay down?

Oh, and in case you care - I finished in 52 minutes - added about a minute to each mile I ran from my previous 10K...but I finished.

Recipe of the Week: Poppyseed Dressing

2009-05-19T06:00:00.000-05:00

In the summer, I look forward to mixing baby spinach, grilled chicken, fresh fruit (especially blueberries and strawberries) and chopped nuts to make a fresh salad. It has a ton of flavor on its own, so I used to not even add dressing. However, when I discovered this recipe for homemade healthy poppyseed dressing, I was hooked.

You will need:

1/2 cup fat-free Miracle Whips
1/4 cup skim milk
1/4 cup Splenda
1/8 cup distilled white vinegar
1 tablespoon poppyseeds

Place all ingredients in a skinny bottle. Stir for one minute with a spoon. Remove the spoon, cover the bottle with a lid, and shake bottle for 1-2 minutes. Refrigerate immediately, and always shake the bottle before using. Enjoy!

Exercise of the Week: Speed Skaters

2009-05-18T15:59:00.000-05:00

Plyometric exercises are specialized, high intensity training techniques used to develop athletic power (strength and speed). Plyometric training involves high-intensity, explosive muscular contractions that invoke the stretch reflex (stretching the muscle before it contracts so that it contracts with greater force). The most common plyometric exercises include hops, jumps and bounding movements. These exercises typically increase speed and strength and build power.

Plyometrics (and any impact exercise) can increase the risk of injury if you don't follow certain safety precautions. The tremendous force generated during these moves requires that athletes use them sparingly and with proper training.

The most important aspect of a safe and effective plyometric program is developing a safe landing technique. This means the athlete lands softly on the toes and rolls to the heels. By using the whole foot (and a larger surface area) for landing it helps dissipate the impact forces on the joints. The other key to proper landing is to avoid any twisting or sideways motion at the knee.

Plyometrics Safety Tips

Plyometrics are recommended only for well-conditioned athletes.
You should have high levels of leg strength prior to performing plyometrics.
Warm up thoroughly before starting plyometrics.
Start slowly with small jumps and gradually build up.
Land softly (see above) to absorb shock.
Allow plenty of rest between plyometric workouts.
Stop immediately if you feel any pain in your joints.
Use footwear with plenty of cushioning.
Perform plyometrics on soft or cushioned surfaces only.

Here is my favorite plyometric exericse: the speed skater. The Speed Skater exercise will develop the muscles in the hip, groin, ankles and quadriceps. It will help to improve lateral quickness and agility.

Instructions:

Stand with your feet shoulder width apart, bend your knees to lower your body 8-10 inches and lean forward until your shoulders are positioned above your knees. Even though you are leaning over, you should do so by bending at the waist while maintaining good posture in your upper back. Begin by lightly hopping sideways about 2 feet and landing on your right foot, then hop sideways back onto your left foot and repeat for 10-20 repetitions.

Land with your feet in a strong, full-foot position. Don't just land on your toes! You can increase the lateral distance of your hopping from 2 feet to 6 feet as you become more powerful. You can also perform this exercise in a stationary fashion or in a linear fashion by moving forward slightly with each lateral jump. Your legs will look like a speed skater powerfully pushing from side to side.

After you get used to this, add some intensity by placing a thigh toner around your ankles!

Healthy Chicken Nuggets Recipe

2009-05-13T07:12:00.000-05:00

In a way, it's easier for adults to eat healthy. First of all, most kids don't cook for themselves. Second, most "kid-friendly" foods are not healthy by popular recipe: pizza, french fries, cheeseburgers, etc.

Here's a recipe for a kid favorite, chicken nuggets, that will not only satisfy your kids' cravings, but you will enjoy too. Take a trip back into childhood - without compromising your new standards.

You will need:
8 oz. raw boneless skinless lean chicken breast tenders
1/2 cup Clifford Crunch cereal - made by Cascadian Farms
1/4 cup Fiber One bran cereal (original)
3 tbsp. fat-free liquid egg substitute (like Egg Beaters Original or All Whites)
2 tbsp. Mayonaise made with Olive Oil
2 tbsp. honey mustard (actual mustard, not dressing)
1/8 tsp. onion powder
1/8 tsp. garlic powder
dash salt
dash black pepper

Directions:
Place Fiber One in a blender or food processor, and grind to a breadcrumb-like consistency. Set aside.

Put Clifford Crunch in a sealable plastic bag and seal. Using a rolling pin or a can, coarsely crush cereal through the bag. In a wide bowl, combine Fiber One crumbs, crushed Clifford Crunch, onion powder, garlic powder, salt, and pepper. Mix well and set aside.

Place chicken tenders in a separate medium bowl. Pour egg substitute over the chicken, and flip chicken to coat. Shake off any excess egg substitute, and then coat chicken in the cereal mixture.

Bring a large pan sprayed with nonstick spray to medium heat on the stove. Place coated chicken pieces gently into the pan, spacing them out as much as possible. Cook for 5 minutes, and then carefully flip pieces over. Cook for about 4 additional minutes, until chicken is cooked through.

Combine the Dijonnaise and honey mustard in a small dish, and mix well for a tasty dipping sauce. Enjoy!

MAKES 2 SERVINGS

Exercise of the Week: Incline Curls

2009-05-12T11:50:00.000-05:00

It's tough finding different ways to work the biceps. After all, a curl is a curl... right? However, here is a sure way to change things up and add some intensity to your bicep work:

Add an incline.

By being in an incline position, your arms are in a stretched position, thus making it a little harder to work against gravity. You can do this on an incline bench, step or at an incline on the ball as shown in the picture above. (See? This can even be done from home!)

Do it right:

If you're using a ball, sit on the ball with the weights resting on the upper thighs. Slowly walk the feet forward, rolling down on the ball until you're at an incline position. Take the weights down so that the palms face out. Bend the elbows and bring the weights towards the shoulders without swinging the arms. Lower the weights, keeping a slight bend in the elbows at the bottom of the movement. Repeat for 3 sets of 12-15 reps.

My Mother's Day Reflection

2009-05-10T15:36:00.000-05:00

Today is a day that I have been waiting to come for a long time. Before you get too excited - no, I'm not pregnant. But today is the day that I am delcaring victory over Satan and anorexia - once and for all.

Most people know that I struggled with a pretty serious case of anorexia for most of college. In April 2005, I admitted to my parents that I had a problem, and they supported me through an intense 1.5 year recovery/weight gain process. My parents' unconditional love was the push I needed to get back on the right track.

By June, I had finally gotten enough of a grasp on my eating and my parents agreed I was ready to move to Texas to begin my seminary degree - a huge leap of faith on their part.

For most of my life, I don't think people would have described me as a nurturer. I never really thought I had any of the "mommy" genes. In fact, when I moved to Texas, I was pretty convinced that God's plan for me did not include marriage or children. Coupled with the fact that I knew because of my eating disorder, getting pregnant would be difficult for me and the lack of desire in my heart to be a mom, it seemed logical that God would just want me to be focused on serving Him - not a husband or children.

Even as I shared this with people who asked, though, I still had a story that I couldn't quite shake from my mind...

The summer before 8th grade, I was putting together some family pictures, and I found some pictures of my mom from her young 20's. I'm not afraid to say it - my mom was hot. Terry McNatt did well for himself. Like me, my mom competed in pageants. She only competed at the state level (Miss Tennessee) one year because my dad proposed before she could compete again.

I showed her the picture, complimented her stunning beauty and asked her, "Do you ever wonder what could have happened if you had gone back to compete again?"

She shrugged. "Maybe for a little while...but as soon as we had you girls, I knew that maybe God had created me just for the purpose of being your mom. Someday, I might be a legacy because of you."

I don't think she realized how much those words impacted me. I realized in that moment that God would have to give me a personality transplant in order for me to be a good mother. I wanted the spotlight. I needed the approval of the world. In my mind, it would be failure to say that my life's purpose was for someone else to get the glory.

But "God's plan" (which was really more my plan all along) was completely ruined shortly after I moved to Texas and I met my husband.

James has all the characteristics you could ever want in a father. He's a strong leader, and he seeks the Lord in all areas of his life. He is a natural protector and provider. He leads with such humility that I knew from our first conversation that I wanted to be on his team for the rest of my life. I wanted this man calling the shots for me. And wait a second...I wanted to raise a family with him?

I realized then that I had a long way to go. Case and point? My mother. The definition of a servant, my mom always went above and beyond for me and my sister. We had every need met and most of our wants. Whether sitting at the table with us to make sure our homework was done or driving us to whatever activity of that season, she was always there. She worked as a teacher and came home to work again - dinner, laundry, cleaning, etc. She did every bit of it without complaining - so much that until I began managing my own house, I didn't recognize how hard she worked.

Not to mention, James and I had the additional pressure of my eating disorder looming over us. Sure, I was much better than I had been...but I still had foods that were "off limits." I was convinced if I ever ate them, I would instantly gain 50 lbs.

I remember one day in particular when I came home from teaching at the gym. James had gotten off work early, and he had made chicken tacos. I wasn't there to watch him make the chicken to make sure he hadn't cooked it in butter or anything, so even though I had just finished a tough workout, I insisted I wasn't very hungry. I found a can of tomato soup in the pantry and began heating it in the microwave.

James looked at me with sad eyes. He didn't raise his voice. He didn't get angry. He just said quietly, "You know, I can't marry you until you get this under control."

That was the beginning of Phase 2 of my recovery. There was an urgency there that didn't exist with my parents. My parents HAD to love me...but James didn't. As our relaitonship deepened, I knew I had to begin making some compromises and releasing some control to James over what I ate. It sounds silly, but I wasn't making the best decisions on my own, and I needed his help.

He didn't go to the opposite extreme - insisting that I eat cheeseburgers and greasy pizza every night. But we discovered that I liked pork tenderloin. He began making healthier choices - switching to whole wheat pasta, leaner cuts of meat, etc. I no longer feared eating what James cooked because I knew that he was on my team. He wanted me to be healthy, and he wanted me to be happy.

Through James' prayer and support, we mastered my compulsive nature. Most addictive behaviors consist of thoughts and compulsions. For example, I would have thoughts of how fat I was, and then my compulsive action would be to skip my next few meals. I still battled the thoughts and avoided mirrors to the best of my ability, but I knew that even if I had a bad day, I would never get back to the point of food restriction.

When James proposed, I thought that my relationship with food would never be healthier. I just came to the conclusion that this would always be the area where Satan would tempt me, but I was confident that through God's strength and my husband by my side, I would never walk that dangerous road again.

But immediately after thr ring went on my finger, the question changed from, "When do you think ya'll will get married?" to "When do you want to start having kids?"

Each time I was asked that question, guilt and shame would wash over me. Sure, maybe the person didn't know my history. Or maybe they didn't know that having an eating disorder like mine does plenty of irreversible damage to your reproductive system. But I always felt that fear lingering inside of me.

What if I can't give this amazing man the children that he deserves?

Over the past year, we've seen several of our couple friends become parents. It sparked conversations between us about the names of our children, adoption, and how our parents would handle being grandparents from a distance. We decided on at least one name for each sex.

Our little boy will be Noah, and our little girl is Storie.

It's become easy to pray for these little ones by name. For someone who didn't have a desire to be a mom until three years ago, I must be making up for lost time because I am already crazy in love with my kids...that aren't even on their way yet!

That's why today, on Mother's Day, I want to thank my precious Noah and Storie. Because though they aren't physically with us on this earth yet, they've done something that only God could orchestrate.

They've gotten their mother through her third and final phrase of her recovery from anorexia.

I never thought I would be able to go a day without making sure that my daily calorie intake was equivalent or less than my daily calories burned. I never thought I would be able to look in a mirror and see what everyone else sees when they look at me. I never thought I would ever experience a day of complete freedom of eating when I felt hungry and stopping when I was satisfied.

But over the past three or four months, I started a pattern. If I ever had an anorexic thought, I began praying for Noah and Storie. Seeing their sweet faces in my imagination just made me smile and put my mind where it needs to be - off of myself and on the responsibility of taking care of my family.

So this year, while I am not able to celebrate Mother's Day as a mom, I want to celebrate my precious Noah and Storie, who have helped their mother more than they'll ever know. I can't believe that I ever allowed myself to be so inward focused that I could ever think that raising a child was a wasteful legacy. I am eager to see how God uses the lives of Noah and Storie to do His work.

I don't know how I will be a mom - whether through natural birth or adoption - but for my children, I pray the prayer of Hannah.

"I am the woman who was standing here in your presence, praying to the Lord. For this child I have prayed and the Lord has granted me my petition that I made to him. Therefore I have lent him to the Lord. As long as he lives, he is lent to the Lord."

(1 Samuel 1:26b-28)

Five Fitness Fallacies

2009-05-07T06:44:00.000-05:00

In today's world, everyone's an expert. You know that guy who insists on telling you exactly what you need to do to fix your personal situation that he actually knows little to nothing about? Yes - we all do...because he's everywhere! You probably have one at work, in your neighborhood, a friend, etc. What "that guy" does is stir up a lot of false information.

Here are some of the top things that people believe about fitness that are just simply NOT TRUE. (And no, I'm not trying to be the expert. I promise not to give you advice on taxes or anything involving Lowe's/Home Depot...but fitness is what I do!

Fallacy #1 - Calories are the only thing that counts when trying to lose body fat or gain lean muscle.

Ratios of protein, carbohydrates and fats are also important. The key in losing body fat and getting lean is controlling and manipulating insulin levels. In simple terms, when we consume excessive calories or excessive amounts of high glycemic carbohydrates at one meal, the body’s blood sugar rises. When this happens, the pancreas secretes the hormone insulin to lower the blood sugar levels.

One of the many drawbacks of this happening excessively is, along with putting you at risk for diabetes, the body also holds onto stored body fat! A balance of protein, carbohydrates and fats works most efficiently in losing fat and gaining lean tissue. However, this too becomes tricky, because each of us tends to respond best to certain dietary programs. Listen to your body, try different combinations, and see what works best for you. Once you find it, stick to it!

Fallacy #2 - Muscle weighs more than fat.

If I place one pound of muscle on a scale and one pound of fat on a scale, they will both weigh one pound. The difference is in total volume! One pound of muscle may appear to be the size of a baseball; one pound of fat will be three times the size and look like a squiggly bowl JELL-O.

Fallacy #3 - There is one perfect workout routine.

There is no “best and only way” to workout. I receive a multitude of questions concerning what is the best cardio machine, the best exercise tape, the best routine to work the butt and so on. In reality, it’s all good if it works for you, but you don’t want to stay with any of it for too long. The body will adapt to any exercise routine in 4-6 weeks and the mind will experience boredom if you stay with the same routine for too long of a time. Vary volume of sets, time between sets, reps, exercises, cardio, DVD's. Manipulate your routine every 3-4 weeks and view CHANGE as the key constant that will lead you to success.

Fallacy #4 - The best way to lose fat is to eat very few calories.

Always consider your body from the inside out. Your body’s main objective is to survive. It doesn’t care if you want to lose body fat. In fact, it would prefer to increase fat in case of famine. Internally, the body has no idea that it’s the year 2003. It could still be 10,000 years ago for all it cares. Survival is its number one objective.

If you eat very little (less than 1,200 calories), the body perceives an emergency and will accommodate you by holding onto stored body fat. As well it should, because it has no idea when it will be fed again. So PLEASE - I'm begging you - Eat healthy and see that fat loss happens quicker when you aren't starving yourself.

Fallacy #5 - The best way to reduce the hips, glutes or abs is to perform exercise to isolate the area. FALSE!

It is physiologically impossible to spot reduce. You can’t lose only in one area of the body because body fat comes off all over the body. Typically, the first place you tend to gain is the last place you lose. Doesn’t Mother Nature have a wonderful sense of humor? Again, the route to success for those stubborn hips is resistance exercise, cardio and supplemental nutrition.

Sensing a theme here? Its all about balance and consistency. Keep those questions coming and make sure you get active today!

Mother's Day - Breakfast in Bed Recipe

2009-05-06T07:52:00.000-05:00

Breakfast in bed is a great way to say thanks to your mom this mother's day. (By the way, it's Sunday!) This causes two problems. Number one - who wants to get up that early? Number two - how can you make something that tastes great that is not completely unhealthy?

Problem solved. This baked apple-cinnamon French toast can be prepared in advance and then simply popped in the oven for a leisurely and luxurious weekend morning. By using nonfat instead of whole milk and eliminating the egg yolks, the calories are cut by half and the fat is reduced by nearly 80 percent in this griddle-free version.

P.S. - To all the mom's out there - print this off and stategically place it in your house for someone to find!! :)

Makes 12 servings

ACTIVE TIME: 25 minutes

TOTAL TIME: 9 1/2 hours (including 8 hours refrigeration time)

EASE OF PREPARATION: Easy

Ingredients:

3 cups nonfat milk
2 cups pasteurized liquid egg whites, such as Egg Beaters
3 tablespoons honey
1 1/2 teaspoons vanilla extract
1/4 teaspoon salt
1 1-pound loaf sliced whole-wheat bread
1 cup chopped dried apples (3 ounces)
1/2 cup raisins
1 1/2 teaspoons ground cinnamon
1/2 teaspoon ground nutmeg
1 tablespoon confectioners’ sugar

Directions:

1. Whisk milk, egg whites, honey, vanilla and salt in a large bowl.

2. Trim crusts off 8 bread slices and set aside. Cut the crusts and the remaining bread into 1-inch pieces. Toss with dried apples, raisins, cinnamon and nutmeg in another large bowl.

3. Coat a 9-by-13-inch baking pan with cooking spray. Transfer the bread mixture to the pan. Lay the reserved crustless slices evenly on top, trimming to fit. Whisk the milk mixture one more time, then pour evenly over the bread. Press the bread down with the back of a wooden spoon, making sure it’s evenly moist. Cover with parchment paper, then foil, and refrigerate for at least 8 hours or up to 24 hours.

4. Preheat oven to 350°F.

5. Bake the casserole, covered, for 40 minutes. Uncover and continue baking until puffed, set and lightly browned, about 20 minutes more. Let stand for 10 minutes; dust with confectioners’ sugar and serve.

NUTRITION INFORMATION: Per serving:
183 calories
1 g fat (0 g sat, 1 g mono)
1 mg cholesterol
33 g carbohydrate
10 g protein
4 g fiber
344 mg sodium
312 mg potassium.

MAKE AHEAD TIP: Prepare through Step 3 and refrigerate for up to 1 day.

Exercise of the Week: Walking with Incline

2009-05-05T06:49:00.000-05:00

Over the years, I've noticed that a lot of people claim to hate running simply for the fact that it's hard. They prefer to walk. However, after I have a lot of my clients do this next exercise, they see that walking can be just as tough...

An incline offers a poorly conditioned person a safe way to challenge the cardiovascular system. You can get your heart pumping without requiring speed. Incline walking is also good for people who can't move fast for other reasons, such as injury or rehabbing some kind of problem. So if you prefer to walk, the incline will still allow you to be really challenged without having high impact pressure on your knees and hips.

Incline walking is far superior to the elliptical trainer, because incline walking is actual walking, something that you do in real life. Whereas, the elliptical trainer provides a motion that does not relate to real-life movements of the human body.

Other benefits include:

- It recruits lower back muscles to keep your body erect

- It provides a stretch to the calves and Achilles tendons

A very important note: You will not reap benefits of incline walking if you hold onto the treadmill. I can't say this enough. Do not place your hands on any part of the treadmill. To do so will cancel out the effect of the slope, even at faster speeds. Be sure to swing your arms naturally at your sides as you would if you were walking up a hill outside. If you cannot keep up with the tread without holding on, lower the incline or slow the speed.

Summer Salmon

2009-04-29T07:11:00.000-05:00

Summer is just around the corner, so salmon will soon be back in season! Jazz up simply grilled salmon and summer vegetables with a zesty sauce based on the classic Spanish romesco. Made with roasted red peppers, tomatoes and almonds, this sauce is a great match for any seafood, poultry or vegetables. Using smoked paprika brings out the flavors from the grill.

Makes 4 servings

You Will Need:

1/3 cup sliced almonds, toasted (See Tip below.)
1/4 cup chopped jarred roasted red peppers
1/4 cup halved grape tomatoes or cherry tomatoes
1 small clove garlic
1 tablespoon extra-virgin olive oil
1 tablespoon sherry vinegar or red-wine vinegar
1 teaspoon paprika, preferably smoked
3/4 teaspoon salt, divided
1/2 teaspoon freshly ground pepper, divided
1 1/4 pounds wild-caught salmon fillet (see Note), skinned and cut crosswise into 4 portions
2 medium zucchini or summer squash (or 1 of each), halved lengthwise
Canola or olive oil cooking spray
1 tablespoon chopped fresh parsley for garnish

Instructions:

1. Preheat grill to medium.
2. Process almonds, peppers, tomatoes, garlic, oil, vinegar, paprika, 1/4 teaspoon salt and 1/4 teaspoon pepper in a food processor or blender until smooth; set aside.
3. Coat salmon and zucchini (and/or summer squash) on both sides with cooking spray, then sprinkle with the remaining 1/2 teaspoon salt and 1/4 teaspoon pepper. Grill, turning once, until the salmon is just cooked through and the squash is soft and browned, about 3 minutes per side.
4. Transfer the squash to a clean cutting board. When cool enough to handle, slice into 1/2-inch pieces. Toss in a bowl with half of the reserved sauce. Divide the squash among 4 plates along with a piece of salmon topped with some of the remaining sauce. Garnish with parsley, if desired.

NUTRITION INFORMATION: Per serving:
280 calories
13 g fat
8 g carbohydrate
32 g protein
2 g fiber
601 mg sodium

Nutrition bonus: Vitamin C (35% daily value), Magnesium & Vitamin A (20% dv).

Tips: To toast chopped or sliced nuts, stir constantly in a small dry skillet over medium-low heat until fragrant and lightly browned, 2 to 4 minutes.

To skin a salmon fillet, place on a clean cutting board, skin side down. Starting at the tail end, slip the blade of a long, sharp knife between the fish flesh and the skin, holding the skin down firmly with your other hand. Gently push the blade along at a 30° angle, separating the fillet from the skin without cutting through either.

Exercise of the Week: Knee Drops

2009-04-27T11:04:00.000-05:00

If you have a tight lower back (Seriously...who doesn't?!) and you haven't tried this stretch, this might be a treat for you. Similar to the spinal twist, knee drops involve rotating the torso and dropping the knees to the floor, allowing you to stretch the lower back as well as the glutes, shoulders and chest. The weight of your knees helps increase the stretch.

To get the most out of this stretch, try keeping both shoulders pressed into the floor and focus on lengthening through the waist. If you can't bring the knees to down without the opposite shoulder coming off the floor, stay with the spinal twist.

Do it right: Bring the knees up and bend them to 90 degrees, shins parallel to the floor and arms out to the sides. Contract the abs and rotate the torso to lower the legs to the right, bringing them down to the floor. Keep the left shoulder flat on the floor and release any tension in your waist and back. Hold the stretch for about 5 breaths, bring the knees back to center and repeat on the other side.

Coffee - Good or Bad?

2009-04-23T06:23:00.000-05:00

Because I'm such a health freak, people always seem to be surprised if they catch me with a cup of coffee in my hand. I always reply the same way: "Most things are okay in balance and moderation." In moderate doses, coffee may actually be good for you. Now, I am talking about the actual coffee - not cream and sugar. So if you can drink coffee with little to nothing added to it, here are some of the benefits:

Run Longer, Think Faster
In a study done last year, researchers gave cyclists an energy bar with or without caffeine (equal to one cup of coffee) before and during a long, hard ride. They found that cyclists who have caffeine ride farther and think faster on cognitive tests than the no-caffeine group—useful news to runners in endurance events and adventure races, where quick decision-making is key.

Increase Sprint Speed
Consider drinking a cup of coffee before your next speed workout: Australian scientists gave fit athletes a 300-milligram dose of caffeine one hour before running five sets of 6 x 20-meter sprints. They found that runners who have caffeine sprint faster than those who don't have caffeine. Researchers think the stimulant enhances reaction time and running speed.

Recover More Quickly
Runners know they need carbs postrun to rebuild their glycogen stores, but a recent study suggests caffeine may also enhance recovery. Cyclists rode hard for two consecutive days to drain their glycogen stores. They then drank a carb beverage with or without caffeine. Researchers found that having a drink with caffeine rebuilds glycogen stores 66 percent more than a carb-only drink.

Hydrate Smart
Many people have heard caffeine causes dehydration. Most studies, though, show you can have up to 550 milligrams of caffeine (or about five cups of coffee) without affecting hydration levels. That means you can have quite a few caff einated sports drinks and gels while running without risking dehydration; more than 550 milligrams will have a diuretic effect.

Keep Bones Healthy
A few studies have shown a link between bone-mineral loss and caffeine—but a close look at the data reveals that caffeine itself doesn't cause the mineral loss. Many coffee lovers may drink it in place of beverages rich in calcium (such as milk), and as a result, decrease their intake of this bone-strengthening mineral.

Can Kids Pump Iron?

2009-04-22T07:21:00.000-05:00

It's no secret that child obesity is a huge problem in America. Many parents want their kids to exercise, but they are unsure what they can do. Sure, cardio exercise is fine...but what about strength training?

Research confirms that sensible strength training will help children look better, feel better and function better, as well as develop an activity pattern that should serve them well throughout their lives. With their engines revved up, your young charges will be on the right track for a lifetime of activity and good health.

Top 10 Reasons Why Kids Should Strength Train:

- Stronger muscles

- Stronger bones

- Stronger tendons

- Stronger ligaments

- More muscle

- Less fat

- Higher metabolism

- Greater physical capacity

- Greater self-confidence

- Lower injury risk

Here are a few guidelines to help you get started.

Sets: one challenging set of each exercise, which may or may not be preceded by one or two preliminary sets

Repetitions: 10 to 15 repetitions in each exercise set

Frequency: 20-minute training session performed on 2 or 3 nonconsecutive days each week

Progression: a weight increase of 5 percent or less (typically 1 to 5 pounds) once a child can complete 15 repetitions with a given load

Speed: 2 seconds for lifting movements and 2 seconds for lowering movements

Range: full movement range on simple exercises and moderate movement range on complex exercises

Breathing: exhaling during lifting movements, and inhaling during lowering movements

Posture: standing or sitting tall with head up, shoulders square, torso erect and hips level; avoiding twisting, turning and squirming

If you are interested in a kid's strength training program and you live in the Dallas/Fort Worth Metroplex, please contact me.

Are you PC vs. BC?

2009-04-21T13:00:00.000-05:00

I admit it. As a former title-holder in the Miss America Organization, I've bashed the Miss USA Organization...more than once. I'll prove it. I'm sure some of you are thinking, "There's a difference between Miss America and Miss USA?"

Let me just hit the highlights.

Maybe I can refresh your memory of the 2007 Miss Teen USA pageant where Miss Teen South Carolina was asked to give the reason why she believed research showed 1/5 of Americans can't locate the U.S. on a world map. Her response?

I personally believe that U.S. Americans are unable to do so because, uh, some, people out there in our nation don't have maps and, uh, I believe that our, uh, education like such as, uh, South Africa and, uh, the Iraq... I believe that they should, our education over here in the U.S. should help the U.S., uh, or, uh, should help South Africa and should help the Iraq and the Asian countries, so we will be able to build up our future for our children."

If that's not enough, here are the real reasons:

Miss USA is owned by Donald Trump. Miss America is completely run by volunteers.

Miss USA does not have a talent competition. Miss America does.

Miss USA awards girls with cash, and contestants can pay to enter the pageant at the state level. Miss America only grants scholarship money, and every title must be earned by winning a local preliminary.

However, I was pleasantly surprised this year when Miss California USA was asked by judge Perez Hilton if she believed that other states should follow after the example of Vermont and allow gay marriage to be legal.

Bracing myself for a liberal answer, Carrie Prejean, Miss California USA, responded, "I think in my country, in my family, I think that I believe that a marriage should be between a man and a woman. No offense to anybody out there, but that's how I was raised."

Her answer took me back to my very first interview in the Miss America system. A judge, who I later learned was just trying to play devil's advocate, asked me how my religious beliefs effected my view of women in the workforce.

"I think a woman's top priority should be her family," I said. "I won't say I have a problem with women having a job, but being a wife and mother should be her career. Jobs and careers are completely different."

"What's the difference?" he asked.

"A career is something that is always on your mind - something you don't clock in and out of," I said, trying to best explain my thoughts off the top of my head. "A job is just something you do to further your career. And if your job doesn't support your career, you should probably ask yourself why you're doing it anyway."

The judge rolled his eyes and threw his hands up in exasperation. "You know, the answers you are giving us are pretty much opposite of what the typical pageant girl thinks. Do you realize that? You are telling us exactly what we don't want to hear."

I smiled, ewen though I was thinking to myself that I had already lost the title and the pageant had barely started. I said, "With all due respect, sir, a year is a long time for me to be something I'm not. If you are going to put the crown on my head at the end of tonight, you deserve to know what you're getting."

I continued with the interview and competed the rest of the night, having complete peace about what I had said. In fact, since I already knew the outcome wouldn't go in my favor, I was really relaxed throughout the competition.

At the night's end, though, much to my surprise, I won. Confused, I went to thank the judges. Mr. Devil's Advocate grinned as he shook my hand. "You didn't back down, and I appreciated that. It's refreshing to see a girl who hasn't been programmed with answers."

I competed in pageants for the next three years. As I gained experience and figured out the system, the pressure to be someone I was not got more intense. I learned the "right" answer to say, even if it didn't match my personal beliefs.

The last year I competed at Miss Tennessee, I remember a final piece of interview advice I got before the competition began: "If you want to do well in this, you have to give "middle of the road" answers on controversial topics. You don't have to say that you are supportive of liberal ideas, but you can't speak out against them."

The morning of my interview, I spent some time reading my Bible and praying. The passage I was scheduled to read on my yearly reading plan was 2 Timothy 1. I was amazed by the words I read that day:

"Therefore do not be ashamed of the testimony about our Lord, nor of me his prisoner, but share in suffering for the gospel by the power of God, who saved us andcalled us to a holy calling, not because of our works but because of his own purpose and grace, which he gave us in Christ Jesus before the ages began, and which now has been manifested through the appearing of our Savior Christ Jesus, who abolished death and brought life and immortality to light through the gospel, for which I was appointed a preacher and apostle and teacher, which is why I suffer as I do. But I am not ashamed, for I know whom I have believed, and I am convinced that he is able to guard until that Day what has been entrusted to me. Follow the pattern of the sound words that you have heard from me, in the faith and love that are in Christ Jesus. By the Holy Spirit who dwells within us, guard the good deposit entrusted to you." - II Timothy 1:8-14

Tell me God is not in the details. He knew that was just the word of encouragement I needed. He has called me to speak out of conviction of His truth - not out of compromise! He has entrusted His message to us - that we would boldly proclaim it to a lost world.

Chances are, if Miss California USA had given a different answer, she would have made up the difference to walk away with the title of Miss USA. Instead, she walked away as first runner-up.

But she wouldn't change her answer if she had the opportunity. On the Today Show this morning, Prejean said, "...With that question specifically, it was not about being politically correct. For me, it was about being biblically correct."

I was challenged by a Miss USA titleholder today, and if you're honest, I bet you were too. Just ask yourself - If you are a Christian who claims to walk as Jesus did (1 John 2:6), are you more concerned with being politically correct or biblically correct?

Nutty Stir Fry Salad

2009-04-21T06:52:00.000-05:00

Here is a great healthy dinner recipe that gives a new twist to the boring "grilled chicken and vegetables" dinner. Enjoy!

What You Need:
1/4 cup KRAFT Light Asian Sesame Dressing
4 cups cut-up assorted fresh vegetables (green peppers, mushrooms, onions, broccoli and zucchini)
3/4 lb. boneless skinless chicken breasts, cut into strips
1/2 cup chopped Dry Roasted Edamame Peanuts
2 Tbsp. lite soy sauce
1 pkg. (8 oz.) salad greens

How to make it:
Heat dressing in large nonstick skillet on medium-high heat. Add vegetables; stir-fry 3 min. Add chicken; stir-fry an additional 5 min. or until chicken is cooked through.

Add edamame and soy sauce; stir-fry 2 min. or until vegetables are crisp-tender and mixture is heated through.

Serve over salad greens, and enjoy!

Variation - Nutty Chicken Lettuce Wraps. Simply swap serving them over greens for spooning scoops of the stirfry into large Romaine lettuce leaves.

Exercise of the Week: Stability Ball Push-Up

2009-04-20T16:21:00.000-05:00

If you want to move beyond the basic push-up for upper body strength, try stability push ups. This variation of the push up increases the difficulty (as well as the effectiveness of the standard push up).

Personally, I prefer my client to perform functional exercises rather than just push weights around. Functional exercise is generally an exercise that requires you to use your body as resistance rather than free weights or machines. These exercises require more muscles to be activated (stabilizers and core muscles) during the movement. This push up works more muscles than a bench press.

When you add the requirement of balance, you also increase muscle fiber activation. During functional exercises, a machine doesn't control the movement patterns so your muscles must control it. If you're working harder, you burn more calories and you gain more strength.

Keep in mind that you should progress from the basic push up to the stability push up in order to perform it safely. Do not attempt stability push ups until you can do 20 basic push-ups. Instructions:

1. Lay with your chest on the stability ball Place your hands at the sides of your chest. Place your toes on the floor, legs straight.

2. Push your body up until your arms are almost straight, but do not lock your elbows. Hold here for two seconds.

3. Slowly return to the starting position and repeat to fatigue.

Preventing Plateaus

2009-04-16T07:19:00.000-05:00

Here is a great article I read the other day by fitness guru Kim Lyons. I wanted to pass it on - enjoy!

Everyone experiences workout boredom, even me! The key to staying motivated is to continue to switch up your exercise routines with different methods of training. Plateaus happen when your body adjusts or adapts to your routine. This is not always a bad thing, you should think of it more as a reaching a new level. It is just means it’s time to challenge your body in a new way.
There are endless ways of training, and often times need to get creative. Even simple little games like alternating between jogging 100 steps then walking 100 steps … or skip for a song on your ipod, then jog for a song, and then walk for the next. The possibilities are endless. Just thinking of different little games will keep your mind busy!

When it comes to resistance training, I highly recommend circuit training. For example..
My favorite workout circuits alternate between lower-body resistance-training moves, to elevate your heart rate, and upper-body moves, to allow you to recover, giving you an interval training effect that burns tons of calories and develops incredible endurance!

Because of the continuous nature of circuit training, you’ll get all the benefits of resistance training, have a great cardiovascular workout, and maximize your training time. After your workout circuit, you’ll perform a flexibility circuit, which stretches all your major muscle groups, improving range of motion, decreasing muscle soreness, and helping alleviate chronic pain.

Some Benefits of Circuit Training are that it…

Saves time
Incorporates cardio and resistance training in one workout
Burns tons of calories
Works your heart, lungs, and muscles all at once
Engages your mind as well as your muscles
Basically it is an effective, time-efficient, calorie-blasting way to train and the combinations are endless!

Another great way to mix up your routine is to do what I call a “Body-Part Blast”. Tailor your circuit workouts to hit specific body parts you’d like to improve. If you want more definition in your arms, for example, assemble an all-upper-body workout from the moves you’ve mastered. Do this workout twice a week and your lower-body/cardio workouts twice a week; you’ll still be hitting all your body parts, just in a different way.

You can also do interval training, which is repeating intervals of a relatively light intensity, such as walking, interspersed with a higher intensities, such as jogging or running.For example, if you're going to use the treadmill for your cardio routine, and our Heart Rate Calculator estimated that between 110 and 140 beats per minute was the best heart rate range for you … then you could spend the first 5 minutes walking to serve as your warm-up, then either increase the incline or start a light jog for 3 minutes at a heart rate of around 110 ... then 2 minutes of a little faster jog, or steeper incline, at 120 bpm ... then90 seconds at a faster jog at 130 bpm ... and then 60 seconds jogging at the same speed but a bit steeper incline, at around 140 bpm ... and then back to walking at a lower incline to drop your heart rate to 115 for a couple of minutes, and so on.

This "interval training" technique is very effective; studies show that you not only gain more benefit during the actually exercise session, but you'll actually burn more calories throughout the day. Plus, it's a lot less boring than doing the same intensity throughout the cardio session. Many cardio machines actually have built in interval programs for you to choose.

Another great idea to make your cardio workout interesting is to do what’s called “composite training.” This is a great way to break up your routine and work different muscle groups too. As long as your heart rate is around your estimated heart rate range for the entire duration, that's what matters. Composite training is simply combining two or more different cardiovascular exercises, one after the other, for the full duration.

Here's an example: you could start by walking on a treadmill for 10 minutes ... and then quickly move to the elliptical for an additional 10 minutes ... and finish the cardio session up with a final 10 minutes on the stationary bike. You can even add in a fast walk or jog into the mix!This "composite training" technique makes cardio exercise a lot less boring and if you integrate the "interval training" technique with it, your workout will not only fly by, you'll have maximized the time and energy you put into it for the best results.

Here are a few more simple ideas to help you out!

Check out some local hiking trails on line and put in some cardio time on the trails.
Go to a track and do some sprints or walk the bleachers – or a combination of both.
Try a new sport such as snowboarding, skiing, or surfing.
Use a free day pass at a local gym to try spinning, pilates, yoga, or another interesting class.
Try a new machine at the gym, even if it looks scary! It probably isn’t as bad as you’ve made it out to be!

Another 100 Challenge!

2009-04-15T06:00:00.000-05:00

I've gotten some great responses from my 100 challenges, so I wanted to extend one more to you this week.

Over the next week, can you spend 100 minutes of it running?

You can break it up however you need to. It's under 15 minutes a day if you decide to complete a part of the challenge each day.

You can even run 7.5 minutes in the morning and 7.5 minutes when you get home from work. If you watch one hour of television at night, you can jog in place during the commercials.

Be creative, and challenge yourself! You may find a new twist to add to your workout routine.

As always, keep me posted on your progress. On your mark, get set, GO!

Exercise of the Week: Walking Lunges

2009-04-13T07:00:00.000-05:00

Walking lunges are hands down one of the greatest leg exercises you can do.

The reason they are so high up on the list is because you not only get a fantastic leg workout, but you are also working on flexibility at the same time. Each lunge forces your body to stretch into a lowered position that really allows the hip flexors of the back leg to elongate and open. That means you get strength, conditioning, toning, and flexibility benefits from just this one exercise.

Here's how to complete it:

1. Hold dumbbells by your sides with your palms facing towards your body

2. Lunge forward with one leg and allow both knees to bend

3. Lunge as deep as you can comfortably4. Push back up and forward through the front leg's heel

5. Repeat with the opposite leg walking forward for 12-16 total repetitions

Tips to Remember:

1. Keep your shoulder blades pulled back and your chin parallel to the floor the entire set

2. Do not let your front knee go over the front foot when lunging

3. Breathe in on the way down and out on the way up

4. Start out with no weight if need be

5. Keep your arms by your sides throughout each repetition

If you are new to these, try them without weight for your first few times and concentrate on form. If you are a pro at these, add some weight.

If you are doing these at the gym, the track is great place to do these, but don't try to lunge around the corners. You don't want to take a chance of getting out of alignment.

One additional tip for the all the fitness divas (and divos) out there - Take these outside for an additional challenge - but not just anywhere. Find a hill! Walking lunges uphill is an INSANE great workout!

Healthy Side Dish: Mashed Cauliflower

2009-04-08T06:00:00.000-05:00

Here's a great side dish to add to your Easter menu this weekend. It will have all of the taste that your guests will enjoy - without adding to their waistline. Traditional Easter menus generally consist of ham, mashed potatoes, green beans.... and Cadbury eggs (Sorry, I don't have a substitute for those!) :)

However, I can help you on the mashed potatoes issue. Introducing: mashed cauliflower.

Ingredients:

6 cups of chopped cauliflower (fresh or frozen)
1 1/2 oz. - Brummel & Brown spread (a great substitute for butter)
1 1/2 oz. fat free half and half
Salt, pepper, garlic, and chives

Serves 4

Directions:

1. Heat cauliflower with an inch of water in a microwave safe bowl until tender.

2. Mash cauliflower with spread and half and half until at the desired consistency.

3. Add seassonings to taste.

Exercise of the Week: Dumbbell Step Up

2009-04-06T06:00:00.000-05:00

You already know that I love compound exercises. The more muscles you work, the more calories you burn. Makes sense. So what could be better than an exercise that works multiple muscles (strength benefits) and gets your heart rate up (cardiovascular benefits)?

That's why the exercise of the week is: the Dumbbell Step Up.

Tips: The first time you attempt this, try it without weight at a slower pace with a small bench/platform. As you get stronger, add weight and/or raise the bench and/or increase your speed. There's always a way to challenge yourself with this exercise - no matter how strong you get.

Instructions:

Hold one dumbbell by your sides. Step up onto a flat bench with your left leg. Then, step up with your right leg to stand on the bench. Step down with your left leg, then your right leg. Repeat 12 to 15 times, then step up with your right leg first for 12-15 reps on that side.

If you are an elite athlete, you can add a glute lift by stepping on the bench with your left leg and kicking the right leg back instead of stepping on the step with your right leg. Do the same amount of reps as described above.

Remember to Recover!

2009-04-03T12:32:00.000-05:00

We are always being told to exercise more in order to lose weight. After all, the more regular we workout, the more calories we burn. However, it is also important to understand why muscles need quality rest you'll be able to plan an exercise regime that will be more effective for you and your individual needs. You can't just attempt to follow a workout plan found from a magazine. That may cause more harm than good!

Here is how it works:

When we exercise, our muscles break down. Tiny fragments of protein within the muscles cells shatter. The more we exercise during a workout, the greater the muscle catabolism (degradation). It's one of the reasons why we actually become weaker as we progress through a particular routine. How quickly muscles degrade also depends on the strength of the individual and the intensity of the exercise. Obviously, the stronger and fitter the person the slower the rate of breakdown. Also, the more effort we put into an exercise, the faster the rate of muscle catabolism. It's why you can walk longer than you can run.

After any workout, your muscles need to replace all elements lost. Both proteins and energy stores need replacing for muscles to make a full recovery. Here's where the problem comes in - If muscles are not given enough time to recover fully before another workout is repeated, then the muscles progressively become smaller. What this could mean for weight loss is a gradual decline in lean tissue, thus lowering the metabolism over the course of a few weeks. A lowered metabolism could be disastrous for a dieter because less calories are burned overall, meaning they must either lower calorie intake even further (not always recommended) or burn more energy through more exercise... which will only exasperate the problem. This can be another cause for the common weight loss plateau for those who do exercise regularly.

Our muscles calorie burning potential can only help us lose weight if they are allowed to reach their fat burning potential. This is the reason why recovery between workout routines is so important.

To help your muscles recover, here are a few tricks you can use –

Do not lower calorie intake below 1500 per day
Eat a little high quality protein at most meals
Get plenty of sleep
Try to rest a day between hard workouts.
If new to exercising, try to train every other day rather than two consecutive days in a row.

As fitness levels grow its possible to increase the number of training days in a week and still be able to recover within a day. But remember to start slow and build up gradually!

So take a day off. You deserve it. :)

Michelle's Mailbox

2009-04-02T06:45:00.000-05:00

I love a good April Fool's Day joke. That's why when Jerky.com asked me to help out with their one-day promotion of "Sasquatch Jerky," I couldn't resist. But in order to thank you for going along with their little prank, they want to give you with 10% savings on your order. (You can check out my review of their pineapple jerky here.) Just head to Jerky.com, select the products you want to try, then use the coupon code ABSOLUTIONBIGFOOT when you check out. Plus, your shipping is free!

You readers have been keeping me busy (which I love, by the way!) You have so many questions! (Send your question to me at coach.chelle@gmail.com if you have one!) I decided to use today's post to answer some of the most common questions I get. Hope this helps!

Are free weights better than machine/cable weights?

Free weights generally challenge an overall muscle group more intensely. They assist in the development of core trunk strength, stabilizing muscle strength and balance. However; for the purpose of weight loss, muscle toning and overall fitness, both groups will serve an adequate purpose.

How many calories are burned while walking/jogging/running a mile?

On average, the caloric expenditure per 100 pounds of body weight, per mile is 62 calories. So if you weight 200 pounds, walking or jogging a mile will burn about 124 calories.

How do I know how much weight I should be lifting?

For those of you who are weight lifting for overall fitness and health, the general rule is to maintain a rep count of 10 – 12 repetitions. While lifting, the final rep (10, 11 or 12) should be relatively difficult to complete. If completing 10 reps is too difficult, reduce the weight. If completing 12 reps is too easy (i.e. You can complete even one more rep) increase the weight.

Are crunches, sit-ups and other abdominal exercises ideal for losing weight around the abdomen?

No. The human body is not capable of spot reducing fatty deposits. A well rounded fitness program and a well rounded diet are the ideal, and only, ways to reduce overall body fat.

How many calories do I have to burn to lose a pound of fat?

A pound of fat is roughly equivalent to 3500 calories. If you’re goal is to lose 1 pound of fat per week you will need to increase you activity levels by 500 calories per day, reduce you caloric intake by 500 calories per day or settle on a combination of the two.

How important is it for women to strength train?

It is monumentally important for women to weight train. Among dozens of other benefits, weight bearing exercise reduces the rate at which bone density is depleted, leading to healthier bones for a longer period of time.

Is it dangerous for children to weight train?

Yes and No. Children of any age should be active. And contrary to popular belief, weight training will not stunt growth if it is done properly. At a young age (8 – 13) weight training should be kept to body weight exercises such as pull-ups, push-ups and the like. No matter what exercise a child is performing, proper supervision is essential!

Will strength training decrease overall flexibility?

The short answer is No. However, if one gains too much muscle mass, they may become “muscle bound”. This is unlikely though. Very few people have to worry about the possibility of becoming muscle bound.

How often should I exercise?

It is my personal belief that the human body is designed to be active often. I feel most people should participate in some physical activity for at least 30 minutes 6 days a week. I do understand how busy our lives get. That said, I typically recommend an absolute minimum of one hour, three days per week.

How will exercise and physical fitness help me?

This question was posed several times and its answer could go on for pages. I’ll narrow it down some of the most important:

1. Decreased risk of diseases/conditions related to excessive weight or obesity.
2. Decreased risk of cardiovascular disease.
3. Lower cholesterol levels.
4. Lower blood pressure.
5. Decreased levels of stress/anxiety.
6. Better self image.
7. Ability to sleep better.
8. Decreased risk of injury while performing routine activity.
9. Decreased risk of depression.
10. Delays the onset of physical signs of aging.

That's all for now - I'll keep posting answers if you keep emailing me questions to coach.chelle@gmail.com. Now, go order some jerky with your discount!

2009-04-01T06:00:00.000-05:00

Let's recap:

Part 1 - Do 100 push-ups everyday for a week.

Part 2 - Burn 100 more calories than you normally do everyday for a week.

So what's Part 3? Every day for this week, I want you to switch out 100 calories per day for a healthier choice. I am assuming that most of you are trying to limit your caloric intake, and especially when you are exercising, I want to make sure that you are taking in enough calories. But we can always make a better choice.

How?

Order your drink at Starbucks sugar free and have it made with non-fat milk. (Do I even need to say no whip?) Even better? Switch your coffee for hot tea.

Instead of having a turkey sandwich for lunch, replace the bread and serve the meat over greens for a healthy salad.

Instead of crackers with soup, crunch on carrots or celery.

Those are just a few suggestions - there are tons more. Small changes can add up if you just take the time to think about it.

Are you in??

SIDE NOTE - I always like to be the first to tell you about *NEW* products. Check out the latest creation from our friends at Jerky.com called Sasquatch Jerky. You won't find it anywhere else - promise!! Made from 100% of the highest quality Sasquatch meat. It's the perfect high-protein and low-calorie snack! You could use it in your challenge this week. Try it today!

Exercise of the Week: Swiss Ball Jackknife

2009-03-31T06:58:00.000-05:00

A lot of people are confused about what it takes to get a flat stomach. First, six-pack abs are the result of a well-conditioned workout routine involving cardio, strength training, flexibility, and good nutrition. Hate to break it to you if you've been doing 500 crunches a day and not seeing any results, but your best bet is to do exercises that involve core stability and isolation. That's why this week's exercise is the Swiss Ball Jackknife.

The Swiss ball Jackknife is great movement for targeting your lower abdominals. Plus, since the ball is unstable, your entire core has to work to maintain the position of your body.

Start by getting into a pushup position with the tops of your feet on a Swiss ball. Your body should form a straight line from your toes to your shoulders with your hands positioned just slightly wider than your shoulders.

Keeping your back flat and abs tight, bend your knees and roll the ball toward your torso. Squeeze your abs for a second and then roll the ball back to the starting position. Try to do 3-4 sets of 20-25 reps with only about 30 seconds of rest between sets.

One other tip: Keep the movement smooth and be sure to keep your spine in a neutral position. You should not feel like your hips are dropping.

Daily Dessert

2009-03-30T07:31:00.000-05:00

Dessert cravings always seem to hit at the worst time - like right after you've eaten dinner when all of your snack times are over for the day. But here's a great dessert that is a fantastic finish to a meal - and you can eat the whole thing without feeling guilty every day if you want to!

Broiling fruit brings out its inherent sweetness. Try this recipe with mango, and see how it satisfies your sweet tooth. This technique works with pineapple as well, but mango is my personal favorite.

You will need:

1 mango, peeled and sliced (Find tips on cutting a mango below!)

Lime wedges

Instructions:

1. Position rack in upper third of oven and preheat broiler. Line a broiler pan with foil.

2. Arrange mango slices in a single layer in the prepared pan. Broil until browned in spots, 8 to 10 minutes. Squeeze lime wedges over the broiled mango and serve.

Cutting a Mango:

1. Slice both ends off the mango, revealing the long, slender seed inside. Set the fruit upright on a work surface and remove the skin with a sharp knife.

2. With the seed perpendicular to you, slice the fruit from both sides of the seed, yielding two large pieces.

3. Turn the seed parallel to you and slice the two smaller pieces of fruit from each side.

4. Cut the fruit into the desired shape.

Basketball Burn Intervals

2009-03-27T08:24:00.000-05:00

I've done it my whole life. I start watching a sport, and all of the sudden - I want to play. Spectator sports rarely end with me in front of the television. I watch the Olympic games, and before you know it, I've decided to try swimming once a week, or I begin running more sprints. I check the yellow pages to see who offers gymnastics classes for adults. And I'm pretty sure that I can't watch "So You Think You Can Dance" without dancing around my living room.

So what do you think I'm doing right now? You guessed it: trying to figure out a way to incorporate basketball drills into my training. March Madness does this to me every year.
Sure, there are always pick-up games at the gym. But since I'm 5'2" on a good day, I never really seem to get much of a workout since I don't really get to touch the ball...So if you want to imitate some of what you're seeing on TV, here's a few ideas of how to incorporate some basketball drills into your workout.

Jump Shots
Stand with your feet shoulder width apart, arms chest level holding a ball (or pretending to hold a ball). Bend knees and jump up off the ground, extending arms up as if you're releasing a shot towards the basket. Return to start position. Try 25 jump shots in a row.

Squat & Dribble
Start in basic squat position, so your weight is back in yours heels. Hold a squat and dribble basketball with right hand for 30 seconds. Stand up, switch dribbling hands, and repeat with opposite dribbling hand. Try 2-3 sets on each side.

Basketball Suicides
Beginning from out of bounds, dribble and run to the freethrow line. Sprint back with the ball and layup. Next time, run to the half court line, sprint back and layup. Be sure to do this drill on the left and right. Try it at least 5-10 times and see if you're not winded.

Tuck Jumps
Jump as high as you can while bringing your knees to your chest. After you touch the ground, immediately repeat into another tuck jump. Do 20 explosions, then walk and dribble for 2 minutes to cool down. This completes a set. Repeat this drill two more times. If this is too hard, do 10 explosions instead of 20. If it’s too easy (or when it will become easy), you can try it with weights. (How else do you think they get those high vertical leaps?)

Butterfly Drill
Start with the ball in both hands in a position low to the ground. Drop the ball in front of you and dribble first with your strong hand (this should be a crossover dribble), then with the weak (this dribble should be between the legs.) When the ball has gone through your legs, repeat the above behind you. The objective is to get the ball going as fast as possible and to gain total control over the pill. It‘s called the “Butterfly” because when you have mastered it, you will look like a butterfly.

Hopefully, this will help me burn off my frustration...since Memphis' loss last night ruined my bracket! And the Tennessee VOLS got out on the first round. I mean, I've learned to expect this from the guys, but the girls?! :)

ULTIMATE Fat Burning Secret: EXPOSED!

2009-03-26T07:35:00.000-05:00

I'll admit it. I used to be a cardio junkie. I would run 35-40 miles a week. On "rest days," I would get on the elliptical trainer, take a Spinning class, or MAYBE do some Pilates (but only if I was really, really tired.) You would think I would have been in great shape.

Wrong. I was what I like to call "skinny fat." Sure, I was thin, but I had absolutely no muscle tone to my body. I see so many women in the gym doing the same thing - starving themselves and doing constant cardio just to be skinny - and only ending up skinny fat. Why? It simply results in a lack of knowledge of what REALLY burns fat.

Don't get me wrong. I still love my cardio. TurboKick/TurboJam is not something I would ever leave behind! And cardio in moderation definitely helps the weight loss process. But it's not what gives you a lean, firm, symmetrical body. Weight training is the only way to re-shape your body.

Let me rephrase it simply: Muscle burns fat.

I can also puit this way. The more muscle your body has, the more fat you will burn.

So if you want to get rid of the fat on your body, you MUST lift weights and build strong active muscles - not just even if you are a woman, but ESPECIALLY if you are a woman!

Muscle Facts

- Once you reach adulthood, your muscles stop growing on their own, and muscles actually begin to deteriorate. Ever heard, "If you don't use it, you lose it?" Same thing applies to your muscles. - Dieting and cardio WITHOUT strength training will cause you to lose muscle.

- Pregnancy also accelerates muscle loss. Your body needs additional protein for the baby to develop, so if you don't have enough protein in your diet, guess where it takes the protein needed from? Your muscles!

The news is about to get better.

- Weight training can rebuilt lost muscle.

- Because of the way a woman's body works, weight training won't increase their muscle size much. Women will increase muscle strength and density. (What does that mean? Forget the fear of bulking up - all you are going to do is sculpt your body into a fat-burning machine!)

Just in case your not convinced, allow me to give you a little more info.

- Your muscles are the driving force of your metabolism.

I know I already said but, but I'll say it again. The more muscle you have on your body, the more fat/calories you burn. If you have a certain amount of muscle on your body you can eat a reasonable diet without gaining weight. A good metabolism doesn’t happen by accident. Yes, of course genetics will play a part metabolism can be drastically affected by your life choices.

- Your muscles are active tissue and must constantly renew themselves. This requires energy. And guess what burning calories is? Energy expenditure! It gets better! The primary energy source your muscles use to repair themselves is FAT. Did I mention that MUSCLE BURNS FAT?? Just checking. :)-

- Your muscles are very smart. If your muscles are challenged to the limits of their capabilities, they realize that they need to rebuild themselves even stronger. That way, when faced with that same challenge they will be able to perform at a higher capacity. This is the key to understanding your weight training program. You must find a way to challenge your muscles. Lifting the same weight every time you perform an exercise will maintain what muscle you have, but not change them. I don’t know many people that like spending an hour in the gym to stay exactly the same.

That's why I'm challenging you to embark on a 90-day journey with me beginning May 1, 2009. It's called ChaLEAN Extreme, and you don't want to miss out. It will take 30-45 minutes of your day 5-6 days a week AND it comes with 90 days of recipes for all of your meals and snacks. If you've ever wanted to really change your body, I challenge you to email me at coach.chelle@gmail.com and I will give you all of the information you need.

http://www.teambeachbody.com/chellemyers

One-Week 100 Challenge - Part 2

2009-03-25T07:42:00.000-05:00

Hope you are loving the results you got from the first 100 challenge! I know that by the last day, I was doing more push-ups without rest than I did on the first day. Your body is capable of more than you give it credit for!

So here it comes - Part 2 of the 100 Challenge! Can you burn an additional 100 calories everyday this week?

About 3500 calories make up one pound. You have to either eat that many additional calories or burn that many calories to make the scale move one number. All I am asking you to do is burn an additional 700 calories this week.

Here's the deal. Your regular workout routine doesn't count! If you normally take a kickboxing class on Wednesdays, the calorie burn you get from that workout can't be calculated into your 100 calories. These are additional calories to be burned.

You can do this anyway you like. Take a walk in the morning before work. Run in place for 5 minutes before work and 5 minutes after work. Do 800 Jumping Jacks over the course of the day. Hop on a treadmill and run for 8 minutes before you leave the gym. Pop your head into the group exercise room and stay for 15 minutes of a cardio-based class. Run up and down a flight of stairs for 8-10 minutes. Put in a DVD like TurboJAM and complete 20 minutes.

You have so many options, and you don't have to choose the same one everyday. So mix it up and keep your muscles guessing! You'll be amazed how easy it really is to eliminate 100 more calories each day.

Exercise of the Week: Dumbbell Squat Press

2009-03-24T06:53:00.000-05:00

I don't like to waste time anywhere - but it especially applies at the gym. This is why I'm a big fan of complex exercises. Why would I only work one muscle group when I could do more?

The dumbbell squat press may be the most efficient exercise out there. For starters, muscle groups used include: mayMuscles involved: Quadriceps, Gluteus Maximus, Erector Spinae, Rectus Abdominis, Obliques, Deltoids, Triceps Brachii and Trapezius. Not to mention because of the nature of the exercise, it has cardiovascular benefits as well as strength training.

Here's how to do it:

Step 1: Stand with your feet shoulder-width apart and dumbbells at shoulder height. Being sure not to round out your back, lower yourself down by pushing your hips back until you reach about 90 degrees of flexion in the knees. Your theighs should be parallel with the floor.

Step 2: Dig through your heels and press up out of the squat position as you press the dumbbells overhead. Lower the dumbbells back to shoulder height, which should take you you back to the starting position. Repeat.

Tips to remember:

1. Keep your abdominal muscles tight, and keep the chest lifted.

2. Don't let yourself look down. Looking straight ahead keeps your neck in line with your spine - always a good thing!

3. Always keep your knees behind your big toes.

4. Keep the press motion tight as if you're trying to punch the ceiling.

5. Remember that the bulk of your weight should be in your heels. This will help you keep your balance.

Oh, and side note - after today if you've kept up with the challenge, you will have done 700 pushups in a week! YES! Check back tomorrow for Part 2 of the the One-Week 100 Challenge.

I made HER.

2009-03-23T08:46:00.000-05:00

I made HER…

I made her…she is different. She’s unique.

With love, I formed her in her mother’s womb.

I fashioned her with great joy.

I remember with great pleasure, the day I created her.

(Psalm 139:13-16)

I love her smile. I love her crazy ways. I love to hear her laugh.

I love the silly things she says and does. She brings me great pleasure.

This is how I made her.

(Psalm 139:17)

I wanted her to search out her heart.

I wanted her to learn that it is ME in her that makes her beautiful…

And it is ME in her that others find precious.

(1 Peter 3:3-5)

I made her in such a way that she would need Me.

I make her a little more lonesome at times than she would like to be…

Only because I need for her to learn and depend on Me….

I know her heart, and I know if I had not made her like this,

She would go on her own chosen way and forget me…Her Creator.

(Psalm 62:5-8)

I love giving her things in her life that she enjoys,

And I protect her, even when she doesn’t know I’m there,

Because I love her.

(Psalm 84:11)

Because I love her, I have seen her broken heart.

The tears she thought she cried alone, I was there crying with her.

My heart was breaking too.

(Psalm 56:8)

Many times, she thought she stumbled and fell alone.

I was there, but she would not hold My Hand.

She learns so many lessons the hard way

Because so often, she refuses to listen to My voice…

(Isaiah 53:6)

So many times, I sit back

And sadly, I watch her go her merry way alone,

Only to have her, sad and broken, return to My open arms.

(Isaiah 62:2)

I am constantly reshaping her and molding her,

To renew her to the plans I have for her.

It hasn’t always been the easiest path.

(Jeremiah 29:11)

But I still want her conformed to My image…

I have set high goals for her,

Because I love her.

(II Corinthians 2:14)

I have gotten rid of everything she used to be,

And made her completely new.

(II Corinthians 5:17)

She thinks she knows what I have in store for her,

But my purpose is greater than she could ever imagine.

(Proverbs 19:21)

She has to wait on My timing,

But with Me by her side, she will soar above all of life’s storms.

(Isaiah 40:31)

But she is mine.

I bought her for a price much higher than she ever deserved.

And I did it gladly… Because I love her.

(Romans 5:8)

You won't find these translations of these Scripture verses anywhere else. I was introduced to this by a friend. I changed a few words from the original, and I have continued to add verses along as I read things in God's Word that directly speak to me. Personalizing His promises to me help me remember His Word. Please feel free to comment and add verses that speak to you that you think others will benefit from. (The picture on this post is me with my niece Katelyn. This was the first time we met.)