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On my run tonight my mind just stayed on the  word INTENTIONAL.

I could not stop thinking about the things in my life that I need to make a priority. I love to run and have been running on and off since I was 13. I am not a long runner or a super fast runner but I love to get out side and challenge myself . The longest run that I have taken has been 6 miles. For some of you that is a short run but for me that was a milestone. My goal is 10 miles by the end off the year. Not that I will run this everyday but once or twice a week would be perfect. I say all this to give you an example of something that I have to be intentional about or it will NEVER happen.

What in your life do you want to accomplish and have not as of yet because you have not been intentional about it? Sometimes it’s the simple things like cooking more meals at home, or taking time to read to your children everyday, perhaps reading your bible and praying, it may even be connecting with family and friends on a regular basis.

What in your life is causing you to put your goals aside? Sometimes all the technology that is at our fingertips distracts us from our realities. I wanna challenge you  to grab a notebook and keep track of the time you spend checking your twitter and sending twitters, emails, txt messages and games on your phone. Take a week and let’s see how much time we spend doing these things. If you find that you are spending hours a week on this perhaps you can cut back a little so you can be intentional about meeting some of your life goals.

I am challenging myself right along side of you. I wanna see what is eating my time so that I can prioritize and be more intentional about the important things in my life.


This is a great marinade for chicken, beef, or pork

You should make this in a blender and then pour it over the meat and marinade for 12-24 hours in the refrigerator.

1/2 cup  soy sauce

1/2 cup oil

3 tsp garlic or 3 gloves

3 tbls brown sugar packed

1 tsp ginger

2 tbls cooking sherry

mix all in a blender and pour over the meat

This is great for grilled meats

The big deal about calories is the amount it takes to gain or loss a pound.

A pound is equal to 3500 calories. Yes you read that right 3500 calories! That means that you have to either burn or consume that many calories to see the scale move. If you are like me you want to see that scale move down and not up. We have to figure out how to deduct 3500 calories from our diet every week just to see 1 pound come off. I have to say that this does seem rather daunting but it can be done! Through exercise and diet you can shed the extra unwanted pounds that you are caring around. I am going to give you a few easy ways to start shedding these calories:

  • Keep a food journal. Write down every piece of food and every drink that you consume. Remember the only one that gets cheated is you,so be truthful in this exercise. This will help you recognized the times of day you seem to be weaker and the food choices you are making during those times.
  • Drop the soda and pick up the water. Drinking soda can add up to 15 extra pounds a year. It is empty calories that you do not need. Sweet tea is also in this group! Try to drink 64 ounces of water a day. You will begin to see the benefits with this change fairly quickly. You will not feel as bloated and your complexion will be clearer.
  • Exercise. A great way to start is by hitting the pavement or the treadmill. Try and start with 30 minutes a day. You can do a brisk walk or jog. If you are already doing this simply add speed or resistance to your routine.

This is a great jump start to a healthier you.

I will be posting workouts through out the week for bicep/tricep, back, shoulders, chest, abs and lower body.

I have to say that I am slightly frustrated with myself. I was killing it in the gym 4-5 nights a week before we moved to Nashville. Not to mention eating like a diet slave. That has not been the case since the move. The gym, what gym! We have not joined a gym yet although I have ran a handful of times and worked out at home. Still NOT the same. I have tipped the scale in the wrong direction by about 2 pounds. I know I know you think I should shut up about it and move on. Well I wish I could.

I worked my hind end off to get back down to pre-pregnancy weight and I was so proud that I had dipped even lower then that. I am learning several things about myself in this process. I love sweets and unless I am intentional I am gonna fail. This is true in all areas of my life. I have to set up time in my day to read my bible and pray. I have to set up time in my week to clean and do laundry and all the other musts to keep this ship afloat. I have to be intentional about my diet and the exercise routine that I desire. It is so much easier to fly by the seat of your pants in life although I am not sure you accomplish your personal goals or any other goals for that matter. As a mom of four wonderfully active kids I have to be intentional in every area of my life or I will fail myself. No one may ever know where I have fallen short in my life, but I will.

At the end of the day do you want to feel that you have accomplished your tasks or do you want to feel that uneasy feeling in yourself that you should have done more? Be intentional about your time.