Back to Basics: Weigh less

Because there are far too many of us just getting by, living by comparison or hustling to prove our worth…

Weigh Less To Feed More is better than anything I’ve ever seen in the “weight loss & nutrition” industry because it gets to the true root & reason why we’re all hungry and starving; yet full but never satisfied.

It’s more than calories and carbs, it’s beyond eating better on budgets and it’s far more than anything we could ever calculate in an app that’s designed to tell you when, where, why and how based on your lifestyle.
Who better to help us understand what we need in order to thrive than the One who created us… (Psalm 139) So if you’re ready to get honest, get whole & get free; click the link the link and get your spot reserved (sign up), I have 2 spots left and … we begin August 18th!
get honest

“But, except for these special cases, I’m not going to walk around on eggshells worrying about what small-minded people might say; I’m going to stride free and easy, knowing what our large-minded Master has already said. If I eat what is served to me, grateful to God for what is on the table, how can I worry about what someone will say? I thanked God for it and he blessed it!

So eat your meals heartily, not worrying about what others say about you—you’re eating to God’s glory, after all, not to please them. As a matter of fact, do everything that way, heartily and freely to God’s glory. At the same time, don’t be callous in your exercise of freedom, thoughtlessly stepping on the toes of those who aren’t as free as you are. I try my best to be considerate of everyone’s feelings in all these matters; I hope you will be, too.”
1 Corinthians 10:29-33 MSG

Yesterday a friend shared a t-shirt she found that read “SURVIVING MOTHERHOOD ON COFFEE & GRACE” of course immediately I asked where to get it, because seriously that’s my anthem and if I can have a tshirt to declare it; then it’s official!!! #thenewtattoo Last night I asked my husband to pray for me because the past few nights I haven’t really slept and I woke up this morning wondering if the prayer worked. Puffy eyes, stiff necked and groggy I’m tempted to say no {not yet}. Then the Holy Spirit immediately taps my shoulder and says “remember the whole coffee and grace thing, well one of those is overriding the other”… Y’all if I can just be honest for a second… I love coffee. But grace, I desperately need it; like being dehydrated, starving and horribly broken and it’s the only thing that will keep me alive!
Life is scary; people get rude; our kids grow up right in front of us and we blink and the wonder years are gone; death happens and grieving feels like it’s on a schedule of to-dos; competition & perfection rises up at the most inconvenient times; hustle becomes the buzz word of the decade and if you’re not on that train you’re the odd man out; friendships get thick & thorny and your purpose feels thin & flaky; authenticity becomes diluted to a hashtag and then like a flood God starts reminding you that where He has you RIGHT NOW is intentional.
When my hands are ready to go up and the towel is ready to be thrown in; He sends His Holy Spirit to remind you of the redemption, freedom & identity you have in Christ.
He comes like a gardener to uproot weeds that have been choking the life out of the fruit that’s been bitter, to tend to the growth of the sweet, fragrant and life-giving fruit. He comes like a healing balm to the mend brokenness that festers and invades our hearts, homes and happiness and He restores us back to His original design. This summer I set my heart & my mind on being intentionally available to my family & purpose – without missing a beat He consistently shines His light on the darkness and illuminates the joy. We get worn out when we’ve blocked/locked Him out. #relax #getinneractive #Matthew11
break free from food

Where are you on your eating habits? Where are you spiritually? Are you feeding doubts, emotions, fears, faith, comparison, hope, purpose? Have you considered the “process” or “philosophy” you live by and realized that this can’t keep you going for much longer because certainly there’s more to life than measurements, calories, checklists and meal plans? OR maybe you’re on the other side and decided that if you DON’T do that, then life as you know it would fall apart •••Listen, friend; I’m not here to tell you how to live, love or laugh but I am here to tell you that if we aren’t letting God regulate our decisions in how we take care of our daily lives, it’s REALLY EASY to become controlled BY our lives. Freedom – TRUE FREEDOM – in your own skin; doesn’t come attached to a checklist of anything that feels like captivity, like if you don’t do it right then you have to quit and chalk it up as a failed effort. By the way, if you fail that means you at least tried! AMEN?!?! So, listen This is your do over and this time you’ll do it differently because Grace is our anchor! • • •

Weigh Less (no longer weighed down) to Feed More (more availability to the people & purposes that matter) begins August 18!



Non-scale victories this time will be different



“But, except for these special cases, I’m not going to walk around on eggshells worrying about what small-minded people might say; I’m going to stride free and easy, knowing what our large-minded Master has already said. If I eat what is served to me, grateful to God for what is on the table, how can I worry about what someone will say? I thanked God for it and he blessed it!

So eat your meals heartily, not worrying about what others say about you—you’re eating to God’s glory, after all, not to please them. As a matter of fact, do everything that way, heartily and freely to God’s glory. At the same time, don’t be callous in your exercise of freedom, thoughtlessly stepping on the toes of those who aren’t as free as you are. I try my best to be considerate of everyone’s feelings in all these matters; I hope you will be, too.”
1 Corinthians 10:29-33 MSG

Maybe you have struggled with your weight your entire life, riding a constant roller coaster of numbers that go up and down along with pant sizes. Or maybe you are finding yourself more stressed out and pressed upon by the world and all its demands. Perhaps you just don’t feel as well in your body as you do in your spirit. Weigh Less to Feed More is going to change the way you perceive yourself and the way that you live your life. This time the change will occur from the inside out. We are seeking a change with roots that go deeply, so that when life comes at you hard and fast, you will stand firm in the truth of who God is and who He intends you to be. {pulled directly from the materials you’ll receive as a participant in the Weigh Less to Feed More FOCUS group}

• • • WEIGH LESS TO FEED MORE® – fall session begins in August.

Visit OUR ONLINE TRAINING PAGE for registration information or comment below to be added to the email list.

Redefine what food is to you!

God’s desire is for us to be Holy and Whole.



Let’s start here. (comment below)

List your top three physical health goals.

List your top three spiritual health goals.

Read Ephesians 3:20. What is God able to do?

What must be present in order for God to do more than we could ask?

What is your motivation for choosing to participate in Weigh Less to Feed More and why do you want to make a positive change in and for your health?

On a scale of 1-10 how motivated and willing are you to change?

Are we feeding faith or fear: Overcoming Anxiety 


Have you ever dealt with anxiety? 

I have. FOR YEARS!!! And here’s where I found the solution! 

And I continue to use it whenever new issues, people, things, and problems try to overwhelm me! 

And yes, you’ll need to continue to ‘work it out’ on a regular basis just like one visit to the gym won’t make you fit, one prayer won’t keep you well! 



I started this devotional on the bible app and asked God to help me remove anything that’s a distraction from allowing Him access to my heart, (Psalm 139:23) my life and my mind. I’d love for you to join me. 

The 21 Day Plan – We start TODAY! 

I’m reading the @YouVersion plan ‘Living the Surrendered Life’. Check it out here:

No spirit of fear

Friends, Grace covers us and removes every fear, every anxious thought, every regret, every what if, every thought that tries to hold itself higher than the name of Christ, every doubt that says we can’t because we think we are either not enough or too much, every deception & lie that disguises itself as truth and tries to convince us that it’s too late or too soon. Grace is the qualifier. Grace IS the reflection of the cross & the Cross was enough! 

For you, me & her and all the rest of them! 

I’ve seen many searching for answers far & wide and I know we’re all searching for answers only you provide and you know just what we need before we say a word. 

➕ And you call me deeper still… (Good Good Father Chris Tomlin) 

““It shall come to pass That before they call, I will answer; And while they are still speaking, I will hear.”

‭‭Isaiah‬ ‭65:24‬ ‭NKJV‬‬

Listen to Search My Heart by Hillsong UNITED on @AppleMusic.

Nutrition Month: Relationships with food



Today’s post is inspired by the book You’re Loved No Matter What by Holley Gerth. And since we’re on the topic of nutrition & food, I thought it would be a good time to have a little coffee chat regarding the way we feel about food.

I kinda cringe when I hear someone use the words “good foods or bad foods”.

Food for thought: The Food you choose to eat or not eat does not make you good or bad.




Yes, I know there are foods that may have a zero/negative calorie affect on us or some foods might give us more energy than others. But what I’m talking about is when we begin to demonize foods or put foods in categories where we attach status or rank the foods giving the food negative association. This begins to shift our relationships with the food.

What happens then, we take the adopted “you are what you eat” mindset and it quickly creates a backfiring sabotage boomerang that can trap us in our own choices. Our efforts, even with the best intentions of trying to understand what, how, when, and why to eat can literally send us on a downward spiral of performance and approval. Assuming that if we eat a certain food or follow a certain lifestyle it’s “GOOD” or on the flip side, to allow certain foods might cause others to consider our way wrong. Many of the unhealthy relationships we have with food are connected to circumstances and events in our own lives where food became a temporary healer, the defender, the culprit or the controlled variable in a life of consistent chaos. 

If you’re thinking…wait it’s just food how can we possibly have a relationship with it.

“No matter how developed you are in any other area of your life, no matter what you say you believe, no matter how sophisticated or enlightened you think you are, how you eat tells all. To discover what you really believe, pay attention to the way you act — and to what you do when things don’t go the way you think they should. Pay attention to what you value. Pay attention to how and on what you spend your time. Your money. And pay attention to the way you eat.”
– Geneen Roth Women Food & God

I tease when I say me and Coke Zero have an agreement that for every cup of Coke Zero I enjoy, I will drink 2 full 16oz bottles of of water on top of my daily recommended intake. But all jokes aside, these are the conversations we have with our foods. Although, often times they aren’t as cordial. Since I’m not a clinical eating disorders counselor I tread lightly but I want to offer you a resource if this is an area where you struggle beyond just one or two choices concerning your food. Please take a moment and look into the programs at  FINDINGbalance.




The prompt for today from Holley Gerth’s Coffee for your heart:

Part of getting free from the pressure to be perfect is knowing nothing can separate us from God’s love (Romans 8:38-39)

If this book had a soundtrack I think I could list a couple handfuls of Dove Award winning Christian Artists who’s songs might explain the depth of this book and I’d still not cover the full truth and definition of the wisdom Holley Gerth has poured out.

In the chapter “The God Who Loves You More Than You Know” Holley asks the question: “Do you really believe God loves you-not just tolerates you?” She goes on to explain that somehow we’ve somehow gotten the idea that God simply ‘puts up with us’ because He has to.

Romans 8:38-39 (The Living Bible)

38 For I am convinced that nothing can ever separate us from his love. Death can’t, and life can’t. The angels won’t, and all the powers of hell itself cannot keep God’s love away. Our fears for today, our worries about tomorrow, 39 or where we are—high above the sky, or in the deepest ocean—nothing will ever be able to separate us from the love of God demonstrated by our Lord Jesus Christ when he died for us.

Nothing we could EVER do {in error or striving for perfection} could separate us from God’s love because of God’s love.

*The following excerpt gives you an insight into the light Holley Gerth sheds on breaking the mindset that we must be perfect in order for God to love us.


“At the root of every human quest for perfection is a misunderstanding of God’s love for us. Our hearts are made for love, and if we don’t think we can freely receive it, then we’ll try to earn it. God doesn’t just love you; he IS love. God can’t be unloving. God’s love has not limits. God’s love has no expectations. God’s love has no requirements. God’s love is not dependent on us. God’s love has our ultimate good in mind. God’s love can’t be earned. It can only be received….In the Christian life, our focus is never to be on results. Instead it’s to be on remaining. (John 15:5-9) We remain in God’s love when we refuse to begin striving. We remain in God’s love when we stop trying to be perfect. We remain in God’s love when we simply receive it.”


Holley Gerth offers a “new perspective that will change your life” not just on the topic of perfection but on the character of God, the issues of our hearts and why the two are inseparable. NOTHING. Not even the choices we make can separate us from God’s love.

Whether food choices, life, relationships, misjudgments concerning our career paths, no matter the decision or outcome God cannot and WILL NOT love us any less.

Heart Pumpin:

Your fitness goal today is 20/20/20 

  • 20 minutes of cardio training – any kind that makes you breath & work with a little more effort that you’re use to using
  • 20 minutes of strength training – you don’t need any fancy equipment. Start with basic squats. Include push ups on your knees or toes, plank holds,  and burpees are a great routine for a head to toe workout
  • 20 minutes of flexibility training – Stretching can help eliminate that nagging tingling down the back of your legs, help relieve lower back pain and headaches and even help you to breath easier. Start with a basic stretch reaching up over head with both arms extended reaching for the ceiling. Reach the right arm higher than the left slowly tipping toward the left side of the room allowing the stretch to move down through the side of the body and repeat on the other side.
  • MORE STRETCHING: Next sit in a chair with your feet flat on the floor about hip width apart. Place your hands on the tops of your thighs. Take a big inhale through the nose, as you exhale slowly bend from the hips lowering your chest toward your lap – begin walking your fingers down the legs past the knees and if possible down to the ankles. INHALE through the nose tucking the chin toward the chest crawling the fingers up the legs unrolling your body one vertabra at a time returning back to the seated position.
  • MORE STRETCHING: Sitting up tall in the chair place the right hand on the outside of the left thigh and left hand on the left hip big breath in the nose, slowly allow your eyes to gaze over the left shoulder as you exhale sit up taller, hold the stretch breathing slow deep breaths 2-3 times slowly return to the center and repeat on the other side.

Spirit Movin:

1 Corinthians 10:31 So, whether you eat or drink, or whatever you do, do all to the glory of God.

1 Corinthians 15:58 my dear brothers and sisters, be strong and immovable. Always work enthusiastically for the Lord, for you know that nothing you do for the Lord is ever useless.


TASTE & SEE: WEEK 4 – Orange & Yellow Foods

Orange foods: One of the most important sets of nutrients in these orange-colored fruits and vegetables are carotenoids. Among the 600 or more carotenoids in foods, beta-carotene, lycopene and lutein are well-known leaders in the fight to reduce the damage from free radicals. Foods high in carotenoids may be effective allies against prostate cancer (beta-carotene), cancers of the mouth, pharynx, esophagus, stomach, colon and rectum (lycopene); and may help decrease your risk of macular degeneration (lutein). (SOURCE:

My personal Orange favorites are Sweet Potatoes, Carrots and of course Pumpkins; as for yellow, well I could only think of a few that I honestly can say I enjoy on a regular basis those being lemons, bananas, pineapple and yellow squash.


One of the best ways to manage your weight is to fuel your body with water, healthy fruits, veggies, and lean proteins—that way you’ll have the oomph to work out, build muscle, and burn calories.

Eating better doesn’t have to cost a fortune. Many lower cost stores offer organics, healthy options and better brands at a lower price. One of my favorite hidden gems is ALDI! Aldi’s Better For You section of their website has a ton of delicious recipes and offers a grocery list of items in their store. Check out the weekly ads online and create a grocery list to print and take with you to the store.



Recipe Round-up

From T25 – (Purchase your T25 home workout & Shakeology challenge pack here)

Tomato – Basil Salmon with Garbanzos (PROTEIN PACKED)

1/3 cup canned crushed tomatoes with basil, with juice

1 tsp. capers

1/2 clove garlic, finely chopped

1 (5oz) raw wild salmon fillet

Non-stick cooking spray

1 pinch sea salt (optional)

Ground Black pepper (to taste; optional)

1/3 cup canned chickpeas (garbanzo beans), drained

  • Combine tomatoes, capers, and garlic in a small bowl, set aside.
  • Season both sids of salmon fillet with salt and pepper if desired.
  • Heat medium skillet lightly coated with spray over medium – high heat.
  • Add salmon; cook for 2 minutes on one side. Turn.
  • Layer tomato mixture and chickpeas over salmon in skillet; cook, covered, for 5 minutes, or until salmon is cooked through and flakes easily when tested with a fork.

Nutrition information (per serving): Calories: 308  Fat: 10 g  Saturated fat: 2 g  Cholesterol: 78 mg   Sodium: 651 mg  Carbohydrate: 19g  Fiber: 1g  Sugar: 4 g  Protein: 33 g 


Pumpkin Pie Smoothie

1 serving of Chocolate Shakeology

  • 1/2 cup unsweetened canned pumpkin
  • 1/2 tsp. cinnamon
  • 1/2 tsp. nutmeg
  • 1 cup skim milk or almond milk

Cals: 272  Protein: 26g  Carbs: 41g  Sat Fat: <1g  Calories from Fat: 10

Taste & See why my family swears by the superfood nutrition of Shakeology. Taste it for yourself, see the change in your energy, reduced cravings and why is good for your body! Order today in either a 30 day bag, 24 convenient individual packs or 6 pack sampler. ORDER HERE!

FOCUS: Meditation & Confession


Today we’re talking MEDITATION✨ (inspired by @SheReadsTruth ) To meditate:

“to engage in contemplation or reflection; to focus one’s thoughts on: reflect on or ponder over”.

“Researchers now believe that *any* activity that requires focused attention and being in the moment can count as your daily dose of meditation. This includes shifting your focus from what you’re doing, to a moment-by-moment consideration of the larger meaning of the activity in your life” (SOURCE: Natural Health Magazine)

When you give attention to allowing God’s words to be your compass, your coming & going, your ups & downs; He fills your life & passion with His light, this opens the door to allow your work to become an opportunity of meditation giving Him honor in your service. The ultimate goal is for our lives to be an outward demonstration of an inner conviction.

When I dance, it’s in a sense meditation. Even on the days that I’m teaching to huge crowds or presenting at a major health & fitness event I zone out. I know that God has given me this ability & this gift and it’s an honor that He chose me. So each time I get a chance to display what He’s done, it’s my opportunity to show off Him and His awesomeness.

Dancing puts me in my zone. My zone is a personal praise. During one of my Zumba classes we danced to the song Happy by Pharrell. Afterward, a student came to me and asked if it was wrong that she started praising God right in the middle of our dancing & whooping. I laughed and said “nope cuz I got my praise on too”!!!

Meditation is simply ‘thinking on’ something. Doesn’t the scriptures in Philippians 4:8 tell us to think on or think about;

Finally, brothers and sisters, whatever is true, whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable—if anything is excellent or praiseworthy—think about such things. (Philippians 4:8 NIV)

Adjust Your Focus

Stop picking yourself & your life apart. Look back at that passage.

ASSIGNMENT: Recognize and write down the TRUE, NOBLE, RIGHT, PURE, ADMIRABLE, EXCELLENT, PRAISEWORTHY; when you’re making this list, do not listen to the lies! Any thought that sneaks into your mind that makes you feel less than any of those descriptions, throw it in the fire and let it burn!!!!

Keep Your Heart Pumpin & Spirit Movin

⚓️in the Spirit of meditation, reflect on these words.

The law of the Lord is perfect, restoring the [whole] person; the testimony of the Lord is sure, making wise the simple. The precepts of the Lord are right, rejoicing the heart; the commandment of the Lord is pure and bright, enlightening the eyes. The [reverent] fear of the Lord is clean, enduring forever; the ordinances of the Lord are true and righteous altogether. (Psalm 19:7-9 AMP) {feel free to read it in another translation if you need a more clear understanding}



Join the conversation, do you meditate? How does it help you center (inneractive), balance and adjust your focus? >