Category Archives: CAMP #5

3 Magic words that empower success

Want to feel empowered not deprived; change 3 little words and affirm your will power.

Switch from ‘I can’t’ to ‘I don’t’.

Sounds too simple to make much of a difference, but there is research to back it up!

According to James Clear words can make us feel like a victim or empower us.

He states the phrase, ‘I can’t’ indicates, “you’re forcing yourself to do something you don’t want to do”.

It also sounds like the power is some one else’s and that we have no control.

‘I don’t’ puts the power and control in our hands. It’s a decision that we have already made before the temptation comes.


A recent study concluded that when participants used the words ‘I don’t’ they made better choices and were able to keep up the healthy lifestyle.



Let’s try it out in a few tempting scenarios.


‘I don’t’ buy potato chips. I don’t have them in my house to tempt me’.


‘I don’t’ order French fries; they aren’t worth all those calories. I don’t order dessert unless I share it with a friend’.


‘I don’t’ overeat; I try a small bit of everything. I hate that over full feeling’.


‘I don’t’ eat big pieces of cake. I’m satisfied with a small piece’.


‘I don’t’ eat as I cook. I don’t eat late at night’.


‘I don’t’ miss my daily walk. I always find a way to fit it in’.


‘I don’t’ miss my Bible reading and prayer time, that time is always worth it.

TODAY’S little STEP: Substitute ‘I don’t’ for ‘I can’t’! Be empowered before the temptation hits!

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6 Simple coping strategies when life is crazy!


Is your life crazy busy? Are you moving from one task to another and meeting the emotional needs of your family at the same time? Are you carrying the weight of the world on your shoulders? Feeling depleted? Our tendency is to keep running on empty. How do we get recharged and refocused?

When my life is crazy I have learned that there are some important things I need to do to cope.

Here are 6 little steps to health when life is crazy.

Get enough sleep. I don’t think right when I’m really tired. It’s so easy for me to listen to the lies of the enemy. The enemy wants me to feel condemned, worthless and unlovable.

If I’m short on sleep I want to eat. We’ll have a blog post about that sometime in the future.

Eat good healthy food. As much as my emotions shout for junk food, especially chocolate, I know I need fruit, vegetables and protein.

Walk outside. Sometimes my walk is more like a stomp! It clears my brain and helps me deal with stress.  The beauty of God’s creation touches my spirit.


Quiet. No radio, no TV, no background noise. It’s amazing how much silence can refresh me.

A good chat with a girlfriend! There’s nothing like a phone chat with a good friend to vent my worries and frustrations. She doesn’t try to fix it like a man does. She listens, encourages and challenges me when my thinking is way off the mark.

SPEND TIME WITH GOD! It’s the most important thing I can do! He resets my priorities. When I spend time praying, reading the Bible and good devotional books, I remember that God is on His throne. I can rest because He is in control. Not me!

TODAY’S little STEP: When life feels crazy take these 6 little steps!

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5 Super Simple Exercises To Do In The Kitchen!


The kitchen is our new work out place! I’ve just learned a cool way to sneak in 5 to 10 minutes of exercise. It seems like we are always in there so let’s use some of the waiting and stirring time to tone some muscles!

We learned that even a stroll in the Mall is good exercise for a beginner.

Remember we included incidental exercise, like parking farther away and walking while talking on the phone.

This week we are adding some toning exercises!

Here are 5 toning exercises we can do while we are cooking dinner or cleaning up! Let the task be the reminder to do the exercise.

This is my busy, slightly messy kitchen

and me cooking dinner tonight and practicing what I preach!

Check-the-microwave tiptoe heel raises.


Stand in front of microwave with feet shoulder width apart. Raise heels as high as possible and hold for 1 second before slowly lowering down. Repeat for 1 minute to 2 minutes or until the food is reheated. This one is easy for me because I’m so short that I often have to stand on my tiptoes. Haha!

Stir-the-pot leg lifts.


Stand facing the stove and place one hand on the edge for support. Shift your weight to your right leg and slowly lift your left leg as high as you can, (usually about 45 degrees) before lowering again.  Try not to let your foot touch the floor.  Repeat 12 times on each side.

Peel-the-veggies,thigh squeeze.


Take a medium sized ball or book and place it between your thighs above your knees. Stand straight with your feet together and really squeeze the ball with your thighs. Roll your thighs inwards and don’t let them shift forward. Hold for 1 second and repeat until the veggies are peeled. If a ball or a book feels too weird then squeeze your buttocks and thighs.

Clean-the-counter push-ups.


Position your hands on the counter at a distance slightly wider than your shoulders, then step your feet approximately two to three feet from the counter top. Tighten your stomach and straighten your spine so your body forms a straight line from your head to your feet. Inhale, bend your elbows and lower your chest toward the counter. Exhale, straighten your arms and return to the start position. Repeat 12 times.

Load-the-dishwasher squats.


If needed, hold onto the counter. Stand with feet shoulder width apart and knees and toes pointed forward. Bend your knees and gradually lower your body as if you are going to sit in a chair. Pause for 1 second and then push up from your heels and gradually return to standing. Repeat 12 times.

Remember our core verse! “And let us not get tired of doing what is right, for after a while we will reap a harvest of blessing if we don’t get discouraged and give up”. Galatians 6:9 New Living Translation.

Let’s not grow tired of doing the right thing!

All these little steps do make a difference!

Today’s little step: Add 5 minutes of toning exercises in the kitchen per day. With this addition of toning exercise our total exercise for Camp # 5 will be 25 minutes.

Resources used

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Want to feel full for longer? Want to decrease belly fat and lose some weight? Want to lower your cholesterol and blood sugar levels?

It’s not a magic pill…it’s fiber!

Most us don’t eat enough fiber to experience these wonderful benefits.

But after reading this post you will know just what to do.

First off you need to know that there are 2 kinds of fiber,

insoluble and soluble and you need both!

Insoluble fiber does not dissolve in water. It isn’t absorbed into the blood stream or broken down by the gut.

It is the tough matter found in fruit and vegetables, especially the skin and stalks.

It’s also found in whole grains, nuts and seeds.


Insoluble fiber helps promote regularity by adding bulk.


It helps to keep your digestive system healthy.

Soluble fiber absorbs water and forms a gel like substance in the digestive tract.

It binds to substances like cholesterol and sugar slowing down their absorption into the blood stream.

Soluble fiber can also help you feel fuller for longer. That’s always a good thing!

One study showed that for each additional 10 grams of daily soluble fiber eaten, participants had a 4% decrease of belly fat over a five-year period.

It is found in peas, beans, oats, pears, apples and oranges.


So how much do we need? Women need 25 grams and men need 35 grams per day.

To help you decide which foods have the most fiber a great idea is to think that the more natural and unprocessed the food, the higher it is in fiber.

There is no fiber in meat, dairy, or sugar.

Many foods have had the fiber removed like white bread, white rice and pastries. Try not to include these foods in your daily choices.

If you are like me, foods high in fiber don’t sound very inviting I always think of prunes and bran flakes.

But I learned some delicious foods that I normally eat are high in fiber. Bonus!


Here’s a delicious high fiber food list to include in our choices.

Navy beans 1 cup=19 gr.

Green peas 1 cup=14 gr.

Bran cereal 1/2 cup=10 gr.

Raspberries 1 cup=8 gr.

Blackberries 1 cup=8 gr.

Flax seeds 1 ounce=8 gr.

Squash 1cup=7 gr.

Barley 1 cup=6 gr.

Pear 1=6 gr.

Broccoli 1 cup=5 gr.

Cauliflower 1 cup=5gr.

Cabbage 1 cup=4 gr.

Apple 1=4 gr.

Oatmeal 1/2 cup=4 gr.

Orange 1=4 gr.

Popcorn 3 cups=3 gr.

Read the labels of prepackaged granola bars, breads and crackers and choose those with higher fiber.

Most of us can include some of these foods in our meals and snacks easily.


Be sure to increase your fiber foods slowly so you can give your body time to adjust.

Drinking extra water is vital to help the fiber move through your system without those embarrassing symptoms of gas and bloating.

TODAY’S little STEP: Add 5 grams of fiber over 3 to 5 days. Once your system has adjusted add 5 more. It may take 5 weeks to eventually eat 25 grams of fiber per day.

Every little step makes a difference!

Please sign up to receive my posts through email. I want to empower, equip, encourage and inspire you to keep climbing the Mountain of Health and Well-being one little step at a time!

If this has encouraged you please share it on Facebook or Pinterest.

Comments from you make my day!

Not sure what happened with last week’s post.  It was on the website but I don’t think it went out as an email.  Sometimes technology and I fight.  Last week it won! Hopefully today’s will work! Praying!

Sights used as research.