PERISCOPE CHAT: Fall focused fitness & minding what matters

It was a rainy weekend here and we started catching a glimpse of what me and my kids call ‘feels like football season’ weather. Crispy air that whispers you actually might need a jacket and as the sun begins to set you know without a doubt that summer is gone away.

My favorite part of the season changing is the beautiful colors, boots and pumpkin. Well, Pumpkin is year round in my book but not everyone agrees with me, so I’ll comply and only bring it out once a year. The pancakes make me happy and the oatmeal bars, well I could just eat those all day.

As the weather cools, we get to add on layers of clothes but that doesn’t mean we have to pack on the pounds.

Heart Pumpin’

Trust me, I know how easy & tempting it is to pull back on a fitness regimen because we just don’t want to get outside. I experienced that lagging feeling this past weekend as I rushed to get ready for a class I desperately wanted to take, started backing out of the garage and got smacked with one of those nasty sheets of nagging drizzling rain. You know the kind that just makes you mad because it’s not enough to turn on your wipers but just enough to get your clothes and hair wet if you get caught in it. I literally had to change the radio station and crank up some music to shift my mood into ‘pumped up mode’ &  get in the right frame of mind to make the best of the day and my workout; because seriously ten minutes in that weather made me want to turn right around. I did make it to the class, late; but made it and ROCKED all 45 minutes!!!

Seriously ya’ll if you think about it Fall is the perfect time to join a group fitness class. Especially if the idea of going into a crowded fitness center, classes aren’t as big during the fall so you get a chance to try a class you’ve always wanted to try and more facilities are running specials this time of year so they’re open to you coming to test it out before committing to a membership. You might also want to consider grabbing a few friends for a themed challenge like my October 30/30/30 Challenge which you can do from home or the office fitness center and now with the technology of Periscope you can take a class from anywhere, no matter where you are!

We all know the secret to an AWESOME workout is the music, right,?! So here’s a playlist I use in my HIIT class to help you sweat it out!


This time of year the meals get more comforting and I can’t even begin to tell you how much I’ve been tempted to crank up the crock pot for something comfy and not so nutritionally balanced. I rounded up a few friends who shared their favorite crockpot recipes I’ll be sharing soon so make sure you’re signed up for the newsletter to get these recipes!


Until then, here’s my “throw it in the pot and walk away Chicken & rice” recipe!

3 Grilled Chicken Breasts (leftover from Sunday dinner) – preseasoned/marinated with your choice of seasoning or marinated in Kraft Balsamic Vinagrette dressing

1 small bag of Mahatma Brown rice

1 Small container of Free Range Chicken Broth

1 cup of frozen Mirpoix blend chopped veggies (onions, bell peppers, celery)

1 cup of frozen spinach

(optional: 1 can each chick peas, black beans, dark red kidney beans)

Turn crockpot on HIGH for 2-3 hours and allow it to simmer and savor!


Spirit Movin’

Fall is often referred to as Harvest Season. What if we allowed the change of the seasons to set the backdrop for adjusting our focus on minding (harvesting) what matters most.

Recently I’ve been meditating on the words BE STILL AND KNOW; but really asking God why I have such an interesting challenge with those words.

Last year He revealed to me that my idea of being still was physically being FORCED and restrained rather than recognizing the opportunity to rest. “Come to me all who are heavy burdened and I will give you rest” Matthew 11:28

But this time, and I’m trusting that He’ll keep bringing the subject back around until I finally get it. In fact I saw an Instagram post that said “IF YOU CAN’T EXPLAIN IT TO A SIX YEAR OLD THEN YOU DON’T GET IT”, perhaps that was a wink from God.

What I am learning is that being still is really a matter of confidence.

As my body is playing teeter totter between healing and hurting; I can’t help but wonder if it’s a manifestation of what’s going on in my mind and spirit.


They’re all connected.

Our body is our truth.

It’s evidence of the decisions and convictions we’ve made.

I wonder if when God said ‘Be Still & Know’; He was saying “be at peace, do not fear, keep calm & trust without being shaken by your circumstances that I am who I say I am”…

(cue Lauren Daigle’s How Can It Be)

When my heart is steady, I cannot be shaken or caught off balance.

When my heart is steady, I am confident that God is God, my circumstances don’t change His character or His promises.

When I move in the direction of His promises, when my faith is in action, it’s proof to myself and the enemy that my trust in is God and God alone.

…you will know the good, acceptable and perfect will of God – Romans 12:2

There’s a war between guilt and grace and they’re fighting for a sacred space


I’m learning that when I don’t move. That’s when it really hurts.



“I found out everybody’s different – the same kind of different as me. We’re all just regular folks walkin down the road God done set in front of us. The truth about it is, whether we is rich or poor or something in between, this earth ain’t no final restin place. So in a way, we is all homeless – just workin our way toward home…”// Denver Moore, Same Kind of Different as Me


Look at you. There is no sin on your record, no guilt attached to your name. Let there be no doubt in your heart. If God “did not spare his own Son but gave him for us all”, will he not also give you all you need for a Promised Land life (Romans 8). I am convinced that nothing can separate us from God’s love. Rest in your redemption. The past is the past, the future is bright. God’s Word is sure. His work is finished.// Glory Days by Max Lucado

Praise the Lord!

Blessed is the man who fears the Lord, who greatly delights in his commandments!

Light dawns in the darkness for the upright; he is gracious, merciful, and righteous. It is well with the man who deals generously and lends; who conducts his affairs with justice.

He is not afraid of bad news; his heart is firm, trusting in the Lord. His heart is steady; he will not be afraid, until he looks in triumph on his adversaries. (‭Psalm‬ ‭112‬:‭1, 4-5, 7-8‬ ESV)

FURTHER STUDY: Read Romans 8:38-39; Colossians 1:13; John 10:28

Refresh Summit Periscope Chat

Hey friends! If you have wondered what Refresh Summit is all about or maybe you are in need of some REFRESHMENT for your soul, then tune into #periscope (starting with @nhershoes) today Monday at 5:30 PST. Bobbi will start the chat and then me (Amia) and Megan will follow, so make sure to follow @inneractivefit and @themegababe. We still have spots left for this years summit on October 30 – November 1st in Franklin, TN and we pray you’ll join us.



Praying today for everyone who needs restored energy, joy, hope, focus, and strength. Those things that weigh you down were never intended to be carried by you. The burdens, the fears, the failed expectations and empty promises; those are all issues that only The Lord is suppose to carry. Cast your cares on Him! He will restore your soul {mind, will, emotions, imagination} and you will see your strength restored. God can take those things that are weighing you down and cause them to be the very thing that anchors you WHEN you give them to Him, ALL OF THEM. ⚓️ those who wait for the Lord shall renew their strength; they shall mount up with wings like eagles; they shall run and not be weary; they shall walk and not faint. (‭Isaiah‬ ‭40‬:‭31‬ ESV)

Where is God asking you to BE STILL AND KNOW?



FITness: Learning something new ReDiscover YOU

What’s one thing you’ve always wanted to do but never have?

Why not?

What stopped you?

What if you discovered that there’s nothing standing in your way but you?

Living a healthy lifestyle (from the inside out) is a combination of understanding & unlearning your current lifestyle and a willingness to learn how to apply new ideas, thought patterns and habits.

Its less about bout getting it right And more about getting it done.

“Our physical bodies may wander. At times our souls may feel orphaned and lost. But deep within, through the layers of external identity, we can burrow down to the deepest part of who we are, the quiet center we know is in there, the grounded place we’ve felt but can’t see. This solid ground, this rock identity, this fixed point by which all other points are measured, this is our spiritual self, our alive-ness in Christ, our true home.” – Simply Tuesday


Why is it that we have such a strong desire to be a part of something or fear being left out that we pine for it even at the risk of neglecting what we already belong to?

It’s typically not the things we feel obligated to but the things that have become so ordinary to us that we stutter to notice the slightest significance within the relationship.

Going after the desires of our hearts and using our abilities often means going in the opposite direction of the crowd.

It sometimes means that there will not be a manual or an example to follow. Because maybe, JUST MAYBE YOU ARE BEING MADE AS THE EXAMPLE THEY’LL FOLLOW!!

You won’t get it right. But you’ll get it done. You’ll get it done by grace. When grace fills you with a creative ability and power that says ‘it fell apart as it came together’.

“Faith isn’t always a leap. Sometimes it’s just one little step after another, with lots of falling down and getting back up in between”- Unknown


Nothing fosters confidence like making it through something you’d thought you couldn’t. – Carla Birnberg

Continue Reading →

Mantras, meditation & music: motivation to move

By Faith – I woke up with these words on my heart.

By faith I will move.

By faith I will believe.

By faith I trust.

By faith Hebrews 11 reminds us of the countless lives that endured dark hours, brokenness, physical ailments and what looked like a defeat but God prevailed. And it’s no different with us.


“Faith is not a matter of stirring up feelings or convincing ourselves of what we know to be false. Faith involves getting to know God and learning to trust His character. “- The Word In Life Study Bible: Nelson


BY FAITH is my mantra, even if just for today…

Don’t be turned off by that word mantra, it’s merely something we believe in and repeat giving it the opportunity; like seed; to take root in our lives so that we can reap the harvest it produces.


We are over complicating simplicity and simplifying what we should be magnifying – Amia Freeman

Hebrews 11:6 without faith it is impossible to please Him, for he who comes to God must believe that He is and that He is a rewarded of those who diligently seek Him.



As a man thinks (in his heart) so is he

“Give your mind a break from its habitual judging. You form judgements about this situation, that situation, this person, that person, yourself even the weather – as if judging were your main function in life. But I created you first and foremost to know Me and to live in rich communication with Me.”(Jesus Calling by Sarah Young)

Meditation is an intentional, deliberate, strategic focus that redirects your thoughts toward an ‘idea’ or truth with an effort to adjust your focus toward that truth and shut out the interference of outside influence.

EVERYTHING has the potential to get our undivided attention including negative influence which is why our intention to meditate or think about God’s plan for us must be deliberate and strategic.

Think on these things Philppians 4:8

As I mentioned in my periscope chat today, my friend/sister in Christ Kasey from Veva Health sent me 2 Corinthians 4:8-10 and immediately I was drawn to the passage not forsaken; struck down but not destroyed and this has been my meditation since she sent this to me on Sunday afternoon!

God CANNOT & WILL NOT forsake us!!!!!


Music plays a huge role in my life both in and out of my teaching classes. It’s where I draw a lot of my inspiration for writing, motivation for my own workouts and for moving throughout the day. I keep the radio in my house tunes into a local Christian station just to set the atmosphere of my home, same as in my car. Now, I’ll be honest I don’t only listen to Christian artists there’s some old school music & classic hip hop that will forever be on my playlist because it flat out is golden!!

But all things considered music has an ability to speak both from and to our soul, to create a language we couldn’t find the words to say. It speaks for us when our own words get lost in translation. Keeping that in mind, what we permit access to our heart and soul also helps direct our thoughts and focus; so just like our own words have power, the words of others that we have given permission to speak into our lives; have that same power and purpose.

I’ve included the link to one of my FOCUS playlists and I hope it moves you the way it moves me!

What’s your mantra?

Do you meditate? Have you considered what has your attention/focus?

What music moves you?

Keep your heart pumpin, spirit movin and get inneractive!!

Motivation Playlist

FOCUS: stretching the resistance


And after you have suffered a little while, the God of all grace who has called you to His eternal glory in Christ will restore, confirm, strengthen, and establish you. 1 Peter 5:10

Stretching. It’s probably the simplest resolution to some of the most difficult pains, stiffness and resistant muscles. It so simple that it seems almost too easy to resolve recurring or complicated issues. Stretching a muscle that’s so tight it has locked you to the point of being immobile can be extremely painful but the end result is literally liberating.

If you’ve ever experienced that stinging pain of Sciatica that radiates from your lower back down the side of your hip and through your thigh down to your last three toes, (hence the scowl on my face in the photo) you know that you’re willing to do whatever it takes to get rid of that pain.

Sometimes our lives feel like a tight muscle. A muscle that’s over-worked, strained or potentially bruised. Life gets stiff, it gets stuck and it hurts.

When your life or your heart hurts, your emotions hurt, your thoughts flood you with reminders of why it hurts, the thoughts feed signals from your brain which communicate to your body how it should translate this pain which then interprets this in the way we move!

Suddenly, unexplainable, your body hurts. Friends, fear has a way of crippling us. It get a hold on us that can literally stop you from doing anything.

Can I just be transparent with you for a second.

For the past month I’ve been completely immovable. I woke up one day with a stiff hip. Two days later, I couldn’t walk. We had several tests ran to rule out every auto-immune disease possible. Several tests later, an MRI, neuropathy (nerve) & myopathy (muscle) studies…nothing. Doctors could not explain why every muscle from my waist down had stopped working, the pain radiating through my body was in a crippling spasm (like a constant Charliehorse) and I couldn’t find any relief. After a month of this, they finally diagnosed fibromyalgia; a diagnosis of exclusion – meaning they’ve ruled out everything else and the symptoms are conclusive. That was bittersweet. While we are certainly hoping to find a cause, we certainly didn’t want to hear about something they deemed unfixable. So here’s the truth. BUT GOD.

Has my faith been tested. Oh my Lord you have no idea. Have I considered all of the ‘issues’ linked to this condition. YUP. Have I also considered that nothing is impossible to God. Can I scream loud enough through the open sky so that anyone across the universe can hear me cry out YES LORD!!!!


My hope is not in finding relief through medication and numerous doctors visits. I’ve found temporary relief in those but I’m not depending on that for the rest of my life. My hope is in the one who created me. He knows what I’m faced with but He also knows that He provides a way of escape. My Pastor just told us yesterday that way of escape is Faith. When life is moving seamlessly God is great. Everyone sings Hallelujah Jesus is awesome. When life allows you to move without missing a beat everyone is smiling. Faith seems brilliant and touchable.

It’s when fear you thought you never had grips you, the broken chains of your guilt and shame from your past try to cling to you; when the failed expectations of a broken heart from as far back as your childhood try to clinch you in a snared trap; that faith is found. It’s right there in the place where you feel weak, stretched, and way out of your comfort zone that you find His grace.

You find His mercy.

You find His peace.

You find His power.

You find His love.

That’s where He found me broken, in places I had no idea were broken. And here, here is where He began this process of remaking me. I’m learning to respect the process.

If you want to change something, you have to be willing to get uncomfortable

My tangled thoughts, frustrations (which is fear); uncertainty (confusion & being double minded); failed expectations…these create a knotted tangled mind which translated into a knotted tangled body.

Toxic thoughts are like poison. They put extreme strain on your body’s systems that can result in everything from patchy memory to severe mental health, immune system problems, heart problems, and digestive problems. Research has determined that 80% of physical, emotional, and mental health issues could be the direct result of your thought lives. – Dr. Caroline Leaf, Who Switched Off My Brain


Stiff. Locked. Paralyzed. by thoughts

Analysis paralysis or paralysis of analysis is an anti-pattern, the state of over-analyzing (or over-thinking) a situation so that a decision or action is never taken, in effect paralyzing the outcome. A decision can be treated as over-complicated, with too many detailed options, so that a choice is never made, rather than try something and change if a major problem arises. A person might be seeking the optimal or “perfect” solution upfront, and fear making any decision which could lead to erroneous results, when on the way to a better solution. -(SOURCE: unknown)

Releasing  or stretching the resistance in your heart, your mind & your emotions will free you of any bondage and release your body to move.

Are there things in your life that feel like resistance?

re·sist·ance {riˈzistəns}
1. the refusal to accept or comply with something; the attempt to prevent something by action or argument.
“she put up no resistance to being led away”
synonyms: opposition to, hostility to, refusal to accept ‘resistant to change’

2. the ability not to be affected by something, esp. adversely.

 It’s time to stretch the resistance in our lives. It’s time to allow God to stretch those stinging pains that radiate down the side of our heart and cripple us with fear.

When thoughts begin to clog your mind and try to rob you of your peace or joy (resistance) we need to take those thoughts captive. I mean not just shake our head and mumble a wimpish frustrated plea ‘no no I can’t think that’ but literally the scripture says pull them down whenever they are in direct opposition of what God says. (2 Corinthians 10:5).

Any thoughts you need to take captive? Any thoughts causing resistance in your ability to move forward? Any thoughts causing you to feel paralyzed?

Dr. Leaf offers a four step process to detox your brain.

1. Understand that thoughts are real and have an actual anatomy. They have structure in your brain and occupy space. Thoughts are the same as memories. As information comes in from the five senses, you process it in certain structures of the brain. Thoughts are the results of what you hear and read and see and feel and experience. As you read this, you are growing thoughts that create your attitude and influence your decisions.

2. Increase conscious awareness of your thoughts and how you are feeling. Analyze incoming information and thoughts constantly. Never let a thought roam chaotically and unchecked through your head. Examine every thought and ask: is it good for me?

3. Do something once you have analyzed the thought. Make a conscious decision to actively accept the thought if it is good for you or reject the thought if it is bad for you. Thoughts have as much control as you give them.

4. Build new memories over the old. Accepting or rejecting the thought will change the neural circuitry of your brain. Your brain is growing while you think and you have control over the process.


Be willing to stretch the resistant side of you.

Be blessed by this ‘stretching video’ God is able!

Heart Pumpin Challenge

Complete your Ab challenge & include one of the Stretching for Flexibility videos in the link.

Stretch the resistance

Spirit Movin

For God did not give us a spirit of timidity (of cowardice, of craven and cringing and fawning fear), but [He has given us a spirit] of power and of love and of calm and well-balanced mind and discipline and self-control. (2 Timothy 1:7 AMP)


God is able to do just what He said He would do, He’s gonna fulfill every promise to you. Don’t give up on God cuz He won’t give up on you. He’s able! (Ephesians 3)

Keep your heart pumpin, spirit movin, & get inneractive!


30 Day FOCUS: Travel plans









Wow it’s December and the count down to Christmas has already begun.


Man, New Year’s Eve is literally around the corner and I swear it feels like we were just listening to my Pastor’s message on putting God first.

That message has literally directed my every thought, every word, every consideration.

ESPECIALLY in those moments I wanted to pitch a fit and scream I QUIT!

I have continually reminded myself; not monthly, but I’m talking hourly, minute by minute, and at times it felt like every second.



Seek Him first, and all these things He’ll add to you.

Discipline. Focus on the FIRST not the things.

But knowing He literally was working on His plan (Jeremiah 29) kept my FOCUS & kept me in the fight.


FIRST. I set about making my goals for 2013 and “where I wanted to go/be”; when distractions (like that joy thief called comparison) tried to get the best of me, when I adjusted my focus to be ANCHORED; He still reminded me, FIRST.



Every plan. Every purpose. Every promise.

Anchored? FIRST.

Every thought.

Every consideration.

Every appointment.

Every desire.

Every goal.

Every set.

Every rep.

Every meal.

Every measurement.

Every THING. (Matthew 6:25-33 all those things)

  • To get where I wanted to be, I had to first know where I was coming from. I was not focused on it but at least accepted that’s what I was giving Him permission to lead me away from.
  • Know where I was going.
  • Who & what was leading me.
  • What were my motives.
  • What was my ultimate FOCUS.

It all came back to FIRST.

I heard this message from Christine Caine and thought it might bless your day. It’s really on knowing where you’re going and who’s going with you.

See I’ve wanted to take a trip with my girls for a LOOOOONG time. But I think I made the wrong plans because we seem to never get there.

This 30 day FOCUS is helping me to realize something, before we decide it’s time to plan a trip, first we need to make sure we know where we’re going.


Where are you going?

purple haze




Need to make travel plans? This song, has helped me to consider visiting places I never even considered!

Hillsong United – Zion




Keep movin’