A True Friend is Closer Than a Brother


“Friendship is unnecessary, like philosophy, like art… It has no survival value; rather it is one of those things that give value to survival.” -CS Lewis


A while back, I mentioned that I would save the story of how I met my God Dad and God Mom… well… today seems like a good day to share! While out running one morning (mom walking behind me) I headed to Kennedy Grove and began to run laps around the trail. While out there, I saw a woman running like a gazelle! I stopped at the restroom and when I came out, I saw a man, sitting on a bench with an old western style hat on. “How far do you run?” He asked. I told him, then he pointed at the other lady running and said, “that woman over there… she’s a world class athlete! She’s run marathons all over the world!” Being young and a little leary of strangers, I cautiously said, “wow… ok. That’s nice.” Feeling unsure of how to read him, I carefully went on my way… as I headed out of the park, I heard a woman’s voice behind me… “my husband says you have a nice stride!” Again, I wasn’t quite sure I would be safe taking to people I didn’t know… I nervously said, “haha… thank you!” We introduced ourselves and I quickly ran home… later, as I began to get more into racing, I kept running into a very familiar woman… I remember being at the start line of a race called “Fast and Furious 5k & 10k” and that familiar woman told me she wished she had fitness like mine… “it’s the Lord, I told her.” It seemed like every event I went to, I either saw her out was mistaken for her… finally, at the start line of a Christmas day 5mile race, Big Al announced that she was “passing the torch” to me… after the race, we exchanged numbers and she soon became my mentor. Slowly, but surely a very unlikely, yet very incredible friendship began! Over time I found out that this amazing woman ran races all over the world and even qualified for the Olympic trials 4 times! Wow! And she told ME that she wished she had fitness like mine? So incredibly humble! As I got to know her and her family more, they became more and more of a family to me. There was something special about a family that I would invite to a college production I was in and would come to EVERY NIGHT to enjoy the show! Birthdays, holidays… they were there! Soon, I began to see them as family.

 Growing up, as mentioned in passed blogs, I never had a trust worthy father figure. My God Dad is not only trustworthy, but has encouraged me to pursue my dreams without telling me how, when, and what to do. He simply gave me tips to help me improve. He and my God mom took me on so many adventures, prayed with me, listened, were there during some of my most painful moments (Like Job’s friends, Job 2:11)… never would I have guessed that the couple I was originally kind of afraid of at first would become my dearest and closest friends. I write this today to show you how good God is.for every moment that was ripped off in my childhood, God has restored double by bringing people like my God parents into my life. (As promised in Zech. 9:12) Through them, I’ve learned what a good father is like, that a lasting/ faithful/loving covenant of marriage is truly possible in Christ, what a”normal” family life is like, and what true friends are. They’ve been there through my funky seasons and loved me through my little mishaps, and… I’ve been given the opportunity to be there for them as well! I’m truly, truly blessed! So, however you are… whatever you’ve been through, whatever ways the enemy has wronged you, ask the Lord to bring His restoration to you’re life. Keep your eyes and heart opened and you may just be surprised at what He does!


*Recipe for the day*

The following is a recipe from a childhood favorite of mine. I’ve made it gluten free being that I prefer to eat that way. I found the recipe online (www.allrecipes.com), made healthy adjustments to it, and have not yet tried it myself, however, am looking forward to trying it out asap! Please feel free to comment below and let me know if you’ve tried it and what you’re thoughts are.


Gluten Free Friendship Bread =D



-1 (.25 ounce) packet of yeast

-3 cups extra fine brown rice or oat flour divided

-3 cups organic sugar divided (you can also use a sugar substitute in the same measure ie: baking splenda)

-3 cups non fat milk

-1/4 cup warm water (114°f/45°c)




In a small bowl, dissolve yeast in water. Let stand 10 minutes. In a 2 quart container glass, plastic or ceramic container, combine 1 cup flour and 1 cup sugar. Mix thoroughly or flour will lump when milk is added. Slowly stir in 1 cup milk and dissolved yeast mixture. Cover loosely and let stand until bubbly. Consider this day 1 of the 10 day cycle. Leave loosely covered at room temperature.On days 2 through 4; stir starter with a spoon. Day 5; stir in 1 cup flour, 1 cup sugar and 1 cup milk. Days 6 through 9; stir only.Day 10; stir in 1 cup flour, 1 cup sugar and 1 cup milk. Remove 1 cup to make your first bread, give 2 cups to friends along with this recipe, and your favorite Amish Bread recipe. Store the remaining 1 cup starter in a container in the refrigerator, or begin the 10 day process over again (beginning with step 2).



Health and parenting from the child of an amazing parent


Proverbs 22:6 NKJV


“Train up a child in the way he should go, And when he is old he will not depart from it.”


I begin today by saying that, while the closest thing I have to having my own child is my amazing cat that I bottle fed/raised and has grown to believe she’s human :D…. I would like to share some things in regards to raising a well rounded child. This comes, not from my own experience as a parent (for obvious reasons), but rather from my experience in being raised by an incredible mother. Those of you who have read my previous posts may remember that though I’ve had my rebel moments in life, I always had a sense of Who God wad and is. I always knew in my heart that He was with me even in my darkest hours. As a matter of fact… He’s here…. NOW! What an honor and privilege I’ve been given to have that etched into my heart, spirit, soul, and DNA! However, not everyone has been blessed with a parent who planted Godly seeds (along with many other amazing, valuable nuggets) just as I have been with my mom! That being said, I will share with you some things that I learned from my mother regarding faith, food, fitness, determination, education & gaining wisdom. So, we shall start with FAITH! Two great memories are stirred up add I write this… first, as a child, my mom raised me in an incredible church called Glad Tidings (now called Lake Tahoe Christian Fellowship) she, even during rough times, did get best to serve, fellowship & tithe… second, at home, she prayed with me, read the Bible to new, & wrote/sang worship songs. Our home was filled with Christian worship music whether she was singing it or playing it on the radio. Wow… a single mom (till I was 9)… what an incredible example st by her! Though I strayed at various points, I always returned to my first love… take note of the verse at the top of this post! Moving on to food! My mom was, and still is generally well rounded when our comes to food. As a child, even while we were on welfare, she did her very best to make sure I started the day with a good, healthy brand of cereal w plenty of milk for protein or today (sometimes French toast or pancakes) made of whole grain bread along with eggs. While my school included me in the free lunch program, times when she packed my lunch (our when I was at home for lunch) she made sure I had some sort of fruit and either a cup-o-noodle with a hot dog (not exactly healthy, yet VERY well rounded) or some sort of sandwich on healthy bread, loaded with either tuna salad or good ol’ PB&J! Chips, candy, pizza, burger king, McDonald’s, or even the local hot spot, Juicy’s were luxuries. At dinner, she always made sure I had VEGGIES! Broccoli and cauliflower were staples in our home. She would get creative with beans and dumplings, tuna casserole, soups and grilled cheese… for being on a low, LOW income budget, she did an incredible job of making sure that I got veggies, grains, and protein in every meal. Candy, I’ve cream, cookies, ect…we’re luxuries. While circumstances shook my childhood and lead me to very unhealthy eating patterns at various points, I grew to look back and mix what she taught me with nutrition and info that I picked up over time, this creating a very balanced way of eating that I continue to maintain! As far as wisdom and knowledge…. my mom went back to school to receive a certificate for business office administration with clerical concentration in order to build her skills and create a better life for us. At home, when I fell behind in school, she prayed and worked diligently with me to help me improve.this is what gave me the determination to graduate and the drive to later push through the impossible circumstances surrounding me and get my personal training certificate. In being wise with money and personal belongings, she taught me from the very beginning to take good care of my things.while at a grocery store, she would carefully inspect packages to compare sizes and quantities to ensure she was getting the most for her money. even today she can tell you if you’ll get a better buy from a dollar store or at grocery store with various items! my clothes, toys, ect. were given to me or a baught an incredibly low price! Somehow I always had more than enough! she also taught me to keep things clean, neat, and well taken care of in order to be able to enjoy them for a long time. so, today, I take care of what I do have, and I’m still learning to find the deals at stores (which is actually really fun). I’ve become less wasteful and more “nit-picky” about being organized and clean. As far as fitness… up until she got married and we moved, we would go for walks, bike rides, play in the snow, swim, & I even took ballet and jazz lessons at one point! she taught me to take good care of my body, not only with food (as mentioned before) but with regular exercise is well! Which is all very biblical! (I Corinthians 6:19-20). Our bike rides, and walks to the grocery store and corner store were some of my fondest memories! that along with some of the most incredible thing she did that’s at a huge example to me…the crisis pregnancy center (and organization that helped save my life) had a volunteer program. she not only volunteered a lot of her time, she also took me on the Walk for Life an annual walk-a-thon that raise money for pro-life! who would have known that the little girl who did walkathons for life would grow up to do marathon for Christ?! so, whoever you are, whether or not you have children, your lifestyle is an example to the world around you! my mom did a tremendous job of showing dedication, not only to God, but to family, as well as the body of Christ! she’s been incredible example to me of living a well-rounded and balanced life. that being said…dedicate yourself to building a solid, spiritual foundation.what that spread and produce fruit in your life, take care of yourself and those you love… and those will be behind you well thank you for one day! so here’s to my amazing mom! NOW…. on to the recipe!

In the health world we can often get too caught up in eating healthy that we forget to treat ourselves which takes the fun out of food. Remember, John 10:10 says that Satan came to steel, kill and destroy, but GOD gave us life to live to the fullest and enjoy! The following is a recipe for my favorite treat done in a way that will help you feel less guilty about enjoying!


~Burger, Fries, and Rocky Road Shake on the Side Done Healthy Style! (Shhh… don’t tell the kiddos)



-4 extra lean beef or turkey patties

-4 slices light cheddar

-4 sprouted grain buns


-plain nonfat Greek yogurt (substitution for mayo mix w a dash of garlic powder to make it.taste closer to the real deal)

-sliced onions

-sliced tomatoes

-sliced pickles



Grill burgers on George Foreman grill, Add cheese, and dress up as desired


*Sweet Potato Fries

-3 lg sweet potatoes

-4 cups water

-sea salt


Preheat oven to 400°, Place water in a pan to boil, Slice potatoes French fry style, place in boiling water for 1-2 min, drain water out toss with some sea salt, speed fries on cookie sheet (coated with olive oil cooking spray) and put in oven to bake for 8-10 min or until desired consistency. Set on plates with burgers and enjoy!


*Rocky Road Shake

-2 cups nonfat milk

-1cup nonfat vanilla greek yogurt

-1 cup Dreyer’s non fat frozen yogurt

-5tbs chocolate syrup 

-1/2 cup dry roasted almonds

-non fat or low fat whipped cream

-mini marshmallows


In a blender, mix milk, Greek yogurt, frozen yogurt, chocolate drizzle and half of the almonds (if you have very small kids that are enjoying this, leave almonds out and use only as topping). Put into four glasses, top with whipped cream, marshmallows and remaining almonds…. enjoy!

moving on moving forward


Picking Up Where I Left Off


As I continue with this blog, along with tips for healthy living, I’ll continue to log my journey through seemingly impossible circumstances in which God has continued to miraculously move! In my last update, I was leaving a house sit in my favorite little town of El Sobrante to return home to Crockett to face the possibility of being evicted due to financial difficulties (please refer to my first couple of blogs to get a better idea). Well, all I can say is… nothing feels better than waking up to your own home with your own cat, chilling at the foot of your bed… hmmm home sweet home. While I long to move back to El Sobrante, I am beyond grateful for the home (with an ocean view) that I currently live in! My mom and I went through a local homeless prevention program that approved us for one month of covered rent! Praise God!!! As far as provision… I received a call last week that was bitter sweet. My best friend called me to tell me that her husband is in the hospital and needed me to help with her mom. So, for the past week and a half, I’ve been at the hospital with the family, helping with her mom, and getting paid to hang out with my best friend… umm dream come true! However, as of the end of this week… there’s a possibility that her mother will be placed in a home so that she can get the medical attention she needs and so my best friend and her family can work and try to maintain things while her husband is in the hospital. Now, the topic of her husband… well…. the man that I call my God Dad has been diagnosed with terminal cancer. He recently had to be hospitalised, as I already mentioned… and…. well… they have moved him to a facility to help him do rehabilitation and hopefully return home to spend time in comfort and enjoy his family. The doctors say there’s not more they can do, however,I serve a MIGHTY God Who is capable of anything! At the same time… I’m surrendering to His will in every aspect of my life. If I had it my way… My Gid dad would be in TOP health and all of us would be back out on our adventures! Good times full of prayer, training, eating at China House, running races, telling people of the goodness of God… surrender. Not my will, but Your’s be done Lord… even here, I will tell of His goodness because He’s brought me this far… no matter what comes, He’ll bring me through again! How long I’ll have with my dear God Dad… only God knows! When will my best friend and I race again… only God knows…. how will I make a living? Again… only God knows! The only thing I know for certain is it’s God’s way or none at all. The only prayer I have is that the Lord opens doors He wants opened so wide that I HAVE to walk through them and shuts the ones He wants shut so tight that I CAN’T open them. In the midst of all of this… one thing has been so clear to me… having the big, beautiful house of my dreams on a hill with the breathtaking view of city and ocean, having a car, living in a plush lifestyle all mean nothing in comparison to spending time with those who mean the most to me. These times spent with my best friend, Gid Dad and their mother… times full of tears, gingerbread houses, prayer, laughter, hospital rooms and sentiment…. the moments I spent at home with my mom, sister and nephew full of laughter, stress (haha… finding peace in the midst of it), trusting God daily for our needs… the opportunities I’ve had in these moments to reach out and minister life to someone in need… no earthly riches can compare. I have to say… I’m more richly blessed than one who has those material things. In closing,I will say… draw near to the Lord! Let Him pour out His love on you, and let Him love others through you.if you have a moment to spend with people you love… GRAB IT AND DON’T LET IT GO! 

new year tips!


Since we are in the new year, I thought it would  appropriate to talk about diet verses lifestyle….many popular new years resolutions include “getting right with God,” starting a new diet, and getting in shape. well, I’m going to show you that all these things do have a lot common! Getting right with God is not just a fad diet or a random workout routine that you pick up on Sunday or for a week or two then set aside until you feel like getting back to it… it’s a lifestyle built on daily practices and disciplines that build every part of your spiritual being, which will improve every part of your life, Something that you pick up as a  total life change and never turn back from. Same goes for diet and exercise. Nutrition and working out need to be part of daily routine… taking in practices that will help you improve… a lifestyle change that you love yourself enough to stay consistant with. That being said, I’m going to  break it down for you, and show you how to”Make it a Lifestyle!”


~ set a goal!

 Analyze where you are and get an idea of where you’d like to be. Set a goal that will challenge you, not overwhelm you. So, if you are just beginning to get into the Word, making a goal of becoming the next Billy Graham w in the next year is not really practical. However, reading the Bible in one year, building, prayer and worship, getting more fellowship… these are all practical goals! As far as nutrition and exercise… losing 30 lbs in 2weeks is not only impractical, but outright dangerous! The average person should make a goal to SAFELY lose 2lbs a week and no more than 5lbs a week. A person trying to get in shape, as a beginner, making a goal to run a marathon in a 5 month period, is… again… impractical. However, starting out with a goal.of running a 5k in 5-7 weeks will keep you focused without being overwhelmed. So, basic core and balance work plus walks where you can begin to gradually increase mileage and include running… and you’ll be safely in your way!

~Make a commitment! Commit your ways to the Lord and your plans will succeed! Make a commitment to getting in the Word and praying… designate some quiet time for just you and GOD. I found that the morning usually works best for me. I start my day w God and He helps my day go more smoothly. He gives me the peace of mind, clarity of mind, joy, and energy that I need to face my day. Same w/ breakfast… start your day out right w an 8-16oz glass of water and a well rounded breakfast like oatmeal w Greek yogurt, toast w peanut or almond butter, ir even eggs so your body is fueled and ready to face the day. I also like to do my workouts (unless I’m doing speed work) in the morning. This gives me clarity of mind, knowing that I’ve already pushed through that part of my day AND it gives me focus and energy to tackle my day to day tasks.I found that if I start my day out right, I’m less likely to go wrong later in the day =)

~ Get motivated! 

Go to a live Christian concert or sign up and go to a faith building conference! There, you’ll be encouraged, uplifted and motivated to go deeper in Christ. With fitness and nutrition, go to a fitcamp or conference that will inform and motivate you by giving you success stories and support to get you off on the right foot.


With this comes knowing yourself… before you start a spiritual, nutritional,&/or physical make over, you need to set aside some time to really dig in and get to know you! Not all Bible study programs, ways of worship, praying,& fellowship work for everyone. Honestly, how we each relate to God is different. Be prepared by looking into various bible study programs, prayer groups, fellowships, ect AND by planning your week in advance by creating a schedule where you place your quite time in such a way in your day that allows to Holy Spirit to move in His way… in other words…make a commitment each day that gives enough time for you to achieve your minimal goal, yet leaves room for unexpected improvement.Same goes with nutrition.not all ways of eating benefit everyone! Where someone might benefit from cutting back on carbs, someone else may very well benefit from going veggie. Some people function best when they eat small meals throughout the day while others function best on 3 well rounded meals a day. Once you figure out what works best for you,take one day a week to plan ahead… if you’re a busy individual, you can use this day to make your meals in advance, plan snacks, prepack lunches,ect by using Tupperware, Ziploc bags, airtight food bags and labeling as needed. In working out… know what works best for you! While I, personally enjoy a nice long run, pilates and races other people prefer bike rides, walking and hiking. Knowing what you enjoy doing will make it easier to get out there and do it.you can Google different ways of being creative w what you like to do add well. also, one day a week (meal planning day would probably work best for this) plan your fitness as well and (just like your quite time) make sure you give yourself enough time to accomplish your minimal goal while leaving room in case your body tells you it’s a good time to keep going.

~Be willing to take small steps. 

“Big changes happen in small steps.” (Quote from a Sunchips bag). Starting you day with God can start with prayer, a song of worship,a devotional, ect… start out small and allow Him to mold and improve things as you mature. Remember… faith as big as a mustard seed… plant it, water it daily, and you’ll be moving mountains in no time! Same with nutrition and exercise. Start by making simple adjustments to your nutrition. You can do this by replacing soda w sparkling water w a splash of 100% fruit juice; replace fried foods w baked, steamed, or raw foods; replace candy bars w nuts and dried fruits, the list goes on.With working out… make a commitment of either time or routine, then add to it. Go from 15-20 min 1-2x a week or a very basic workout 1-2x a week, then increase time &/or intensity.

~ If you mess up, don’t beat yourself up.

 “It doesn’t matter what you do in life, what matters is how you rise from the fall.” (Maid in Manhattan). When you mess up in an area of faith, go to God and repent. However, grace is not an excuse to continue to sin. It’s a covering of forgiveness in wich opens the door for us to turn from our ways and freely move forward in right standing with God, asking Him for the strength to remain right. When changing your nutrition, if you mess up… move forward w out looking back and ask God to help you make healthier choices. Remember, your health effects all areas of life, just like your relationship w God. You’re not just doing this for yourself, but also for your loved ones who, I’m sure want you around for the long run. With working out… if you miss a day, pick up whet you left of, don’t give up… determination is the key!


As a new believer I would say that it’s wise to FIRST ask the Lord to help you seek out and find strong, mature, doctrinaly sound, and TRUST WORTHY friends and/or mentors! Some good indicators of someone who is of this nature are

·They attend church regularly

·Show reverence by showing up on time(sitting toward the back if they were regretfully late in order to not disrupt)and being free of distractions (ie: Facebook,txting,ect.)

·Stays focused during messages, and taked notes

·Have a good, positive mind set

·Good relationships w others

·STAYS AWAY FROM GOSSIP (will either politely leave the room or change the subject if a conversation turns into a tabloid/ “Days of Our Lives”).

·Speaks with gentleness and wisdom

·Walks what he or she talks through out his/her daily life. While doing this, be careful not to judge… However, we are to be  “fruit inspectors”As you begin to mature, finding others at your same spiritual level can help you set goals in a group setting and keep you accountable.. upon the leading of the HOLY Spirit, you can begin to mentor new believers. You benefit in so many ways from this! Instead of reaching for improvement for yourself, you’re helping someone else improve… While doing this, you are going over things you’ve already experienced and learned, making them more concrete in your own life and often times bringing about new revelation and insight. Be sure that you are getting properly fed BEFORE, AND WHILE you mentor.spend more time w God and other strong believers or your may find yourself becoming weak. With changing your eating and working out, find a mentor.. someone who will challenge you, hold you accountable, and help strengthen you and build you up.people that are good mentors usually carry the following traits

·Are positive and outgoing

·Active in a healthy lifestyle that includes the type of nutrition and fitness that you’re wanting to get into.·Inspires you to get up and get going

·Trust worthy (I keep this as a general rule of thumb all together)

·Is very knowledgeable and balanced in their eating and fitness.·Someone who will help you get to your goals safely and show you how to prevent injury, and push you through ruts and plateaus (which I’ll explain in future posts).You can also partner with a group of people who are at your current nutrition/ fitness level and are in the process of finding a positive change, thus creating a support group while keeping you accountable. Great places to meet people include the gym, nutrition support groups, and at sporting events.as you grow stronger, become a mentor… this will encourage you by showing you how you’ve improved and will help you become more solid in what you’ve learned by teaching it to someone else. Now both spiritually and physical having and mentor and being one can do some incredible things for you. Instead of working alone (which leaves too much room for inbalance) you have a support group. Vary your days by having an alone day, a day w your mentor (working up) which will strengthen and help you improve, and a day of being a mentor (working down) which will refresh your mind and help you recover from the harder workouts by working with someone at a lower level. (You’ll benefit them by challenging them! Win win!)In closing,I will say… have fun! Find creative ways to get to know God, learn about His love and compassion! Find ways to enjoy reading healthier and getting in shape! The more fun you have with it… the easier it will be! So, I will leave you with a recipe that I came up with to help me use left over turkey =)


Apple Waldorf Salad With a Case of the Gobbles


~4 apples/ diced (I prefer fuji)

~1 cup plain, nonfat      Greek yogurt

~2 stalks of celery finely chopped

~1/2 cup raw, crumbled walnuts

~ 1cup turkey finely chopped

~2 tbs clover honey



In a bowl, mix honey and yogurt. Dice apples and mix with diced celery walnuts and turkey, slowly mix in yogurt and honey place into fridge… after 1 hr… ENJOY!

Solid Foundation


Matthew 7:24-27

New King James Version (NKJV)

Build on the Rock

24 “Therefore whoever hears these sayings of Mine, and does them, I will liken him to a wise man who built his house on the rock: 25 and the rain descended, the floods came, and the winds blew and beat on that house; and it did not fall, for it was founded on the rock.

26 “But everyone who hears these sayings of Mine, and does not do them, will be like a foolish man who built his house on the sand: 27 and the rain descended, the floods came, and the winds blew and beat on that house; and it fell. And great was its fall.”

Yesterday I jumped ahead and gave y’all some speed work both spiritually and physically. While confessions and proclamations over your life are wonderful ways to tap into the power of God and releasing your faith, allowing Him to create physical manifestation of His promises… however, without PROPER foundation in Him… those things are nothing. You can proclaim all you want and run around saying how much you really love the Lord and you can even go about doing various types of ministry, however… if your foundation/ relationship with God is weak… all those things will crumble to the ground. That being said… build your CORE! GET IN THE WORD! The sweet verses are wonderful to our eyes and ears, however, reading through the trials, the “begots,” the heartaches, the “boring parts,” is where a lot of the meat is… don’t miss out on a good thing! BE WELL ROUNDED!!!! Worship, pray (have REAL conversations with God), fellowship with other strong believers, AND (in the proper time) get out there and mentor other believers. Having a strong core in Christ is just like that house with a solid foundation… when the trials of life come at home, in ministry, ect… you’ll be strong and able to push through using the power of God. With a strong foundation/ CORE, the rest of your spiritual being will follow and overflow with strength into all areas of your life. Just like an athlete… You can put in the mileage, do the speed work, ect… however, your CORE is the most important part of your body… ALL MOVEMENT IN YOUR BODY STEMS FROM YOUR CORE!!! If you twitch, breath, raise your hand, ect… that movement involves using some area of your abdominal! In other words… if your core is weak, your athletic performance will be weak, leaving you prone to injury. How do you stay strong? By building it! That being said… here is a simple core workout for you to get started! DO KEEP IN MIND… WHILE I AM A CERTIFIED TRAINER, IF YOU CHOOSE TO DO THIS WORKOUT OR ANY OTHER ON THIS BLOG, YOU ARE DOING IT AT YOUR OWN RISK… TAKE CARE OF YOURSELF AND BE WILLING TO TAKE BABY STEPS! IT’S ABOUT QUALITY NOT QUANTITY!!!!


2.) The Dead Bug x10

3.) Basic Crunch x10 (hold each crunch for 5-10 seconds)

4.) Bird Dogs x10 (great for the entire core, front and back, as well as hp strength and stabilization)

5.) Supine Bridge x10-15

Now, while feeding the kitties at the house I’m sitting for… some of the gentlemen on the property were king enough to allow me to invade their fringe… being that they are what I call “Wholefoodies”(they shop at one of my fav places!) I was oober happy! While doing a fridge invasion I came across some yellow onion, beets, and red and green cabbage! I also tried some of their Grey Poupon (which I’ve never had before)… and this led me to an idea! I took the veggies bad to the motor home I’ve been staying in and… created the following:

Dijon Roasted Veggies

~1/3 head of green cabbage (cut into thick squares)

~1/3 head red cabbage (cut into thick squares)

~1/2 yellow onion (sliced into thick rings)

~1/4 head cauliflower

~1 small crown of broccoli

~3tbs Dijon mustard (or spicy mustard)

~1tbs honey

~1tbs either water OR red wine vinegar

~1/4 cup raw walnuts (crumbled)


Now, I like to roast my veggies in a very non-conventional manner! Preheat oven to 450, and take all the veggies (minus the onion) and blanch them by placing them in boiling water for 2-4 min. I then take them and put them into a mixing bowl with the onions. Mix the water or vinegar with the mustard and honey. Then, mix into the veggies and add the walnuts! If you like a more salty flavor, you may add a dash of salt. Place mixture on a cookie sheet that has been spray of LIGHTLY coated w/ extra virgin olive oil, and place the sheet in the oven and allow to roast until cauliflower is a golden brown color. Take out of the oven, allow it to cool and enjoy! You can get creative by adding some dried fruit like cranberries or rains, or even dice up half an apple. For extra protein/ omega 3 add some more nuts OR flax seed (like Trader Joe’s Roasted flax seed)! This is a nice, mid day… “I fell like a healthy snack” way to get some serious vitamins and nutrients into you diet with some flavor and flair! Enjoy and God Bless!

PRAY LOVE EAT SLEEP RUN 2014 Let’s do this! Power Breakfast and… Hill Repeats!


I was really unfocussed this morning during quiet time… not sure why… however, I felt inspired once more, so… thus begins the theme of my blog… PRAY, LOVE, EAT, SLEEP, RUN  =)

In this blog, I’ll continue to share the day to day challenges of moving forward and pressing toward the mark! Along with that, I’ll include special segments on recipes that I’ve come up with over the years, news/ updates on training and racing that I’ve been doing, and finally tips on how to improve your spiritual, emotional, and physical health! I’m ready for an amazing year! I pray you all many blessings as we journey through this together!…


Positive thought: Speak life into your circumstances… No matter how hopeless things may seem, the Lord tells us that we can call those things that are not as though they were (Romans 4:17). However, there is more to this than just speaking… as you speak, you need to trust God to open the doors for things to happen in His way in His time… also, trust not in YOUR WORDS but in HIS POWER BEHIND THE WORDS, make sure they line up with the word of God, and finally… DO YOUR PART! God may open doors of opportunity but it’s up to YOU to take the proper steps and go through those doors! Faith without works is dead (James 2:14-26)!

“Death and life are in the power of the tongue,
And those who love it will eat its fruit.” ~Proverbs 18:21

Recipe … My favorite oatmeal power breakfast made simple!

1/2 cup rolled oats

2/3 cup water

2 tbs honey

1/2 cup plain, nonfat Greek yogurt (I like great value from Walmart and Trader Joe’s because both are inexpensive AND do NOT have any thickening agents like corn starch)


Put water and oats together in a pan and bring to a boil (for some reason, letting water and oats heat together rather than waiting until the water boils to heat them creates a MUCH better consistency). Reduce to simmer and let cook (stirring occasionally), add honey, put in bowl and top with Greek yogurt! mix and enjoy w a big glass of oj or coffee!


warmup w/ 1 mile and a thorough dynamic stretch… find a good sized hill w an incline that gives a challenge but won’t wear you out in one shot. (beginners, take caution) … MAKE SURE YOU ARE WARMED UP!!!!! check your for… then… head up that hill as hard and as fast as you can! this morning, I did short hill repeats w/ varied inclines as w/ 2-4 min rest in between as follows:

Easy incline x 2

Medium incline x 2

Difficult incline x3

follow by 1 mile cool down and THOROUGH stretching and cold shower to help speed recovery! MAKE SURE YOU CONSUME 15-20 grams of protein within 1/2 hr after your workout! RECOVERY IS CRUCIAL! BEGINNERS… DO NOT DO MORE THAT 5 REPEATS TO START!  Also, start out w/ one workout like this every other week or 1 per week. then gradually increase. make sure to keep the next day’s workout easy, like a nice, slow jog. Going hard all the time doesn’t benefit anything… it over trains! DO NOT DO MORE THAN 2 HARD WORKOUTS LIKE THIS PER WEEK! YOUR BODY NEEDS RECOVERY TIME AND CHANGES IN WORKOUT IN ORDER TO WORK AND RECOVER DIFFERENT TWITCH FIBERS AS WELL AS MUSCLE GROUPS! MOST OF ALL… HAVE FUUUUNNNN!

Benefits of hill-work as well as more variations (to keep it fun) AND SAFETY tips are at the following link: http://www.runnersworld.com/race-training/mastering-hill-workouts


Cooking and Running… they go hand in hand


Today, I was reminded by a fellow blogger that part of the joy of running is getting to eat… a LOT!!!! Something that I LOVE is baked goods. Over the years, I have created healthy alternatives to otherwise considerably sinful delights, and will be posing them sporadically… starting with…. my favorite “after long run treat” while the recipe is fat free… I DO EAT THIS WITH EGGS simply because the body NEEDS the necessary fats!


1 cup Brown Rice Flower (or spelt flour)

1 cup rolled oats (or sprouted grain flour)

1 1/2 teaspoons baking soda

1 pinch of salt

1/2 cup mashed and over ripe banana

1/4 cup apple sauce

2 free range egg whites

1 cup non fat milk (or nonfat soy milk)

1 and 1/2 tbs sunsweet lighter bake

In a food processor (or blender) process oats (if that is your selection of flour) until a flour like consistency. place into a bowl with the brown rice flour, baking soda, and salt and mix. In a separate bowl,whip egg whites until meringue-like peaks form and add mashed banana, apple suace, milk, and sunsweet lighter bake. then, slowly mix in flour mixture. Heat up your griddle, spray w/ non fat cooking spray and place 1/2 cup mix to cook… alow to get golden on both sides and… serve! For added flavor, top w/ 100% maple syrup, sliced bananas, and walnuts!