Free Fitness: Do The Best You Can With What You Have Where You Are (VIDEO)

It is a blessing and a curse living in the information age. Here is permission to start where you are.

Free Fitness: Do The Best You Can With What You Have Where You Are


What You Really Need To Be Committing To

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Good morning!

It’s that time again! Here’s this week’s Free Fitness post!

This post is for the binge eater, bulimic, or anyone who has been stuck in the same cycle for far too long.

If you haven’t noticed already by almost every other Free Fitness post so far, the single most important thing to address when trying to lose weight or get healthy is not food, not exercise, but YOUR MIND.

This study shows only twenty percent of overweight individuals actually lose weight and keep it off. Why do you think that is? I know! Haha! I know because I rode that blasted rollercoaster for twenty years! Yeesh.

The success rate is so low because fixing your head is MUCH harder than trying a diet or workout program. You can’t Google it. No one’s selling it. Most of the time you aren’t even sure what the problem is let alone how to fix it.

So what do you do? You commit to one thing, fixing your head.

The reason is that once you have fixed any disordered thinking and/or chemical imbalances, all of the other things will follow. You will be able to stop eating when you are full. You will be able to quickly move on when you don’t. You will engage in the right kind of exercise for you. The shame that has shrouded you for years will fade until it’s no longer there. And best of all, you will have great advice to give someone else who is struggling with eating and their weight like you once had.

How do you go about fixing your head? To start, you get a good doctor and a good therapist. Look, you and I both know how long the vicious cycle has been going on. It’s time to face the fact that your brain is just as worthy of receiving medical help as every other part of your body. You don’t waste any time going to the doctor when you have the flu or a broken arm because if you didn’t get medical attention, the problem would only get worse. How much worse has your problem gotten? Go to the doctor. Talk to them about your issue of overeating, how long it’s been going on, everything. Ask them if they know a good therapist who specializes in eating disorders.


You know this is a Christian blog so you won’t be surprised at this.

for, “Who has known the mind of the Lord so as to instruct him?” But we have the mind of Christ.¬† 1 Corinthians 2:16

For me, all of the things above came when I finally understood what is important here.

For to me, to live is Christ and to die is gain.  Philippians 1:21

Do you understand this verse? To live is Christ. Why? Because when we understand the depth of what was done for us on the cross that day, we are changed. We become slaves. Slaves to Christ.

What does being a slave have to do with binge eating?

I am telling you all, there is no greater peace, no greater joy than to be the slave of Christ. It is truly a peace that surpasses all understanding. I quote Philippians 4:7 because I am aware that many of you reading can’t imagine how this would be.

I think many of us who would call ourselves Christians have gone through life hearing that God is the answer and that we need to cast our cares on Him, and that we can do anything through Christ who gives us strength. How is that working out? Be honest.

Everyone is looking for the secret. Well, here it is.

Get on your knees and ask God to make you into a pleasing disciple.

Open your Bible, ask God to give you wisdom, and knowledge, and understanding.

No matter what, keep seeking the Lord. Through testing, and trials, and tribulation.

Then the peace will come and you will realize that you are a new creation! Your life will be Christ and to die will be gain.

Today I urge you to just stop with the temporary fixes. They are only taking away time that can be devoted to what  I am discussing today. Seek the Lord.

“Ask and it will be given to you; seek and you will find; knock and the door will be opened to you. For everyone who asks receives; the one who seeks finds; and to the one who knocks, the door will be opened.¬† Matthew 7:7-8

Today, commit to seeking the Lord.



Free Fitness – Cookies For Lunch

Cookies for lunch

Good morning!

Welcome to the third installment of my Thursday blog series called Free Fitness. Here are the links to the first two posts in case you missed them.

Fitness Hacks: Free Fitness 

Free Fitness: Why You MUST Rest

Today I am discussing the importance of not setting ANY food rules. While they seem like they would be helpful, they aren’t and only make things worse. So what do we do instead?

Get your cup of coffee and pull up a chair. This is a long one.

No Rules Allowed

In case you are new to the blog, I dealt with anorexia and then bulimia for a whopping 17 years. During that time, I heard many times over that dieting never works but I just couldn’t let go of all of my “rules”. How could I? I was always either on track (well, what was “on track” in my mind) or binging. I had to keep it together somehow! There was no way I could just let go and eat whatever I wanted whenever I wanted. Little did I know, that was exactly what I needed to do.

Why No Rules?

When we feel out of control with food, we do the only logical thing…we attempt to control it. But trying to control our eating habits is the best way to end up completely out of control. How many of you have experienced this exact scenario? You gain weight, so you go on a diet. This works or doesn’t work for a bit. After a few weeks or months of dieting, you eat your whole pantry and then some until you literally can’t move all the while thinking about how you will start a brand new diet tomorrow. The next day is a new day! You begin a new diet or just try the same diet all over again. You start “Day 1” all over again and stay “on track” until you end up binging on your pantry again, and the cycle starts over. And if you are like me, the times between binges keep getting closer and closer together.

The good news is, there is hope! The bad news is, it’s sure hard to find it because there are so many diets out there claiming they are NOT diets. Has anyone else noticed that almost EVERY single diet plan out there these days states that it isn’t a diet? If it restricts anything; certain foods, food groups, or portion sizes (yes portion sizes), it’s a diet.

I know what you are thinking because I thought too.

“Well, I can’t just throw caution to the wind and eat however much I want of whatever the heck I want! I’ll get even fatter!”

Look, you have to be honest with yourself. Between you and me, we know that you end up eating the off-limits stuff anyway, right? Eventually, you give in and eat it. A LOT of it. Or maybe it’s not junk. I had eventually gotten to the point where I ONLY ate “clean” foods, but because certain foods were fewer carbs or calories than others, I ended up binging on healthy food! But a binge is a binge, and I swear the healthy food binges are way more uncomfortable. Fiber in large amounts does not sit well at all. Haha!

So how do we have our cake and eat it too?

Believe The Fact That It Is OK To Eat Your Cake


Forget every diet you have ever tried. Forget it all. If you truly have an intolerance to something, of course, don’t forget about that but I urge you to be honest with yourself about whether your intolerance is in your head or if it is real. I am by no means belittling intolerances to gluten, dairy, etc. I know people who have true intolerances and how miserable life is for them when they not managed. But I do know that “faking intolerances” is a trick that one with disordered eating may use as a means of control. Don’t forget, I spent many years doing so.

Now, this is obviously easier said than done. There is a blue million (my dad’s term) programs and plans out there trying to convince you that their way is the right way so that you buy into their plan and they make money. If you are an expert dieter like myself, you know that for every plan or program, there is another one to contradict it. They all have “scientific backing”. They all have success stories. If we all took the advice of every one of the programs and plans saying they were the best, we would die of starvation because we wouldn’t eat anything.

I said all that to say that getting your brain back to “zero” is not easy and will take some time. But here are some things to remind yourself of each time you eat…

  • I eat food to sustain life.
  • I eat food for energy to live life.
  • I eat food because I enjoy it.

The last one is the one we have all forgotten. Food is meant to be enjoyed. If God didn’t want us to enjoy food, why would He make it taste so good? We have totally lost the ability to enjoy food because we are all so busy trying to control it!

It is OK to eat cake. It is OK to eat pizza. It is OK to eat cookies. It is OK to eat chips and dip and candy. It is ok to drink hot chocolate and have the cocktail or whatever it is that you have been wanting to eat, but the feelings of guilt and shame have sucked all the joy from.

Why Is It OK To Eat These Things?

“Therefore I tell you, do not worry about your life, what you will eat or drink; or about your body, what you will wear. Is not life more than food, and the body more than clothes?¬† Matthew 6:25

Jesus is God. He knew the past and the future. When He spoke these words, He knew what we would be eating in 2018. If it wasn’t ok to eat certain things (even Little Debbie cakes), don’t you think He would have mentioned that in an exception? Do not worry about your life, what you will eat or drink; or about your body. That is for the future generations. No! He said DO NOT WORRY about what you will eat or drink!

But isn’t sugar and junk food killing us and making us fat?


We all have an appointed day that we will die. Friends, it doesn’t matter if you eat donuts and hot chocolate every day for breakfast, lunch, and dinner. If God’s plan is for you to die in a car accident when you are thirty, that is what will kill you. If His plan is for you to live until one hundred and die peacefully in your sleep, nothing will kill you until then! It wouldn’t be wise to eat donuts and hot chocolate for breakfast, lunch, and dinner every day. You would likely feel terrible and have tons of cavities.

But won’t sugar and junk food make us fat?

Not if the number of calories in the junk and sugar you are eating doesn’t exceed your daily energy expenditure.

See! I need to worry!

No. You need to eat exactly what you want.

Cookies For Lunch

We all know I love cookies so I will use them for my example. ūüôā

Look, when we drop the guilt and shame and allow ourselves to have whatever we want, we end up satisfied. It takes a bit of practice, maybe a lot of practice. But when you get it, there is nothing like the freedom of eating like the “normal” people you have watched during your years of bondage.

This is how you start. When it is lunchtime (or whatever time you get ready to eat), think about what you really would like to eat. Anything! What is it? Eat that. If that is cookies, then eat cookies for lunch.

At first, you will feel really guilty. But remember that there is nothing to feel guilty about! It is 100% OK for you to eat cookies for lunch.

Do not be afraid. Eat until you are satisfied. But you have to remember one very important thing, it is OK to have cookies for lunch tomorrow too, or the next day or the next day after that. It’s 100% fine. It is THIS thinking that will eventually keep you from eating ALL the cookies.¬†

When I first began eating this way, if I wanted cookies for lunch (which happened often) I would have maybe five or seven cookies with coffee as lunch. In the beginning, I felt a little guilty but guess what? Nothing bad happened. When the next came, I didn’t eat all healthy things because I ate cookies the day before but instead got to have fun deciding what I was going to eat just like the day before. NOTHING was off limits!

If you need something to make you feel better, read this article. I love sharing it because all of these people who live to be over one hundred lived in food freedom. No one had and strict regimes. It just goes to show that Matthew 6:25 is spot on. Do not worry!

Things to Remember While ENJOYING Cookies For Lunch

Here is a list of things to remember to help you squash the guilt and continue on being free from bondage to food rules. Go back to it again and again so that it becomes your new normal.

  • I am thankful to God for blessing me with¬† _______. (Cookies, pizza, french fries, etc.)
  • This food is not harming my body.
  • Sometimes I want junk. But many times I want a healthy meal. This meal does not define my diet.
  • If I want _______ (cookie, pizza, french fries, etc.) for lunch (breakfast, snack, dinner, tomorrow) I will eat it!
  • If I feel guilty or shameful after eating this meal, I will remember that the guilt and shame are just FEELINGS they are NOT facts. I will not believe them.

*IMPORTANT- Give yourself grace when practicing this. If you end up eating all the cookies or too much of whatever it is, it is very important to not diet the next day but to allow yourself cookies for lunch again. You spent many years developing the deprivation way of thinking. It will take some time to change your mind.

I know for many of you reading this all seems absolutely reckless. I promise you it’s not and when you practice allowing yourself to eat without any limits that after a while, you won’t even want indulgences every day and an amazing balanced approach to food will be your normal. But don’t think about that now. You just have to be patient and trust God that you do not have to worry.

Need someone to pray for you in this? I will! Just let me know in the comments or in a message, and I promise I will.

Blessings to you!

Stay tuned every Thursday for more Free Fitness posts. Next week’s topic is portions sizes! *Spoiler alert: Your friend’s portion size is not YOUR portion size. Keep your eyes on your own food. ūüôā






Fitness Hacks – Free Fitness


Good morning Peaches!

Thursday has become fit front update posts. Check out my current approach to fitness¬† here and here. (Spoiler alert: it’s super relaxed.)

I was almost certain that I would not keep up with these posts because of the fact that diet and exercise no longer take up a large space in my mind. But I do have a wealth of fitness information stored up from my many years of fitness obsession and I have decided to pass it along to you. This will be an extremely honest series of blog posts on how you, my friend, can live a healthy life right now without spending any extra money. You can lose weight right now without joining a gym, without buying any special products, and without even buying a book on the matter if you don’t want to. I do recommend at least buying a book. I mean, come on, they aren’t expensive and you get to keep it forever.

I am going to start with some things for you to remember and then give you free resources to go to get you started.

*Note- I am not selling anything. I am not directing you to places where you will be sold something.  I am just a former fitness instructor with info to share. This is a ministry. 

Free Fitness – Get Honest

Step #1 – Step Away From the Media

The first step is to step back, look away from the media telling you that you need to go low carb, go vegan, go gluten-free, do this diet do that diet, make sure you workout this much and this way and get your heart rate so high before you will be able to make any progress. The fitness industry is just that, an industry. It needs to tell you that you need to follow these programs, and drink protein powders, and buy books on specific diets to get healthy, lose weight, and change your life. This is not true. This is sales.

While gyms, network marketing, and products can be great and provide you with motivation to adhere to a healthy lifestyle. You definitely don’t need to purchase anything to be fit. If you have feet (or not!) you are equipped. If you eat food, you are all set.

Step #2 – Be Honest With Yourself About How You Lost Your Health

I say it this way because you can be thin and still be unhealthy. Maybe you aren’t overweight but your cholesterol is high or you have high blood pressure. Maybe you do have a good amount of weight to lose. You must be honest with yourself about how you got to where you are so that you don’t fall for the gimmicks telling you that your lack of health came from not using a product or doing a certain diet.

I will use me as an example because I know that I am one of many.

I was overweight because I overate on numerous occasions for an extended period of time. 

That’s it. My weight gain did not come from eating carbs or eating a bite of my kid’s food or saying yes to pizza night or going out to coffee with friends. My weight gain came from overeating alone on numerous occasions for an extended period of time. Remember that for yourself.

Step #3 – Understand The Impact of Stress On Your Body

This one is huge and will be a whole blog post in itself. But for now, you must accept the fact that in this world of insta-perfect, you are not. You need sleep. You need rest. There are consequences to burning the candle on both ends.

My counselor, Sarah Beth, says you must put on your shoes to run the race. Sleep and rest are your shoes for the race. Without them, you are going to have a much harder time and likely give up.

Put on your shoes.

Step #4- Think Choice By Choice

A friend that was a personal trainer once told me that if you are a couch potato, eating chips in front of the TV seven days a week and never exercising and you begin eating healthy and working out for 4 of those days, you are going to lose weight and be better than you were. He was right!

Let go of the future and think of the meal or activity right in front you. You can do that right now. What are you about to do? Go out to lunch? Choose something grilled instead of fried. Get a fruit cup instead of chips or fries. Get water instead of soda. Are you heading back to work? Take the stairs, park far away from the building and walk in. Heck, do one minute of squats in the bathroom!

Don’t worry about if you are eating or doing the right thing. Spoiler alert: It’s right. You are choice by choice practicing making good decisions. Remember the couch potato. You are already doing great!

Step #5 – Google….You May Have Heard of It.


Once you make sure you are not looking anywhere but right in front of you, Google! We are so blessed to live in the information age. You have a wealth of free information at your fingertips! The key is to not get caught up in gimmicks and extremes. There are gimmicks around every corner saying they are anything but and unfortunately we live in a society of extremes. We don’t just jog, we run marathons. We don’t just weight train, we bodybuild. We don’t just eat healthily, we become our diet! BEWARE.

Here are some websites that I have found helpful.

Healthy eating:

Free workouts:

Fitness Blender
BodyRock TV

Healthy recipes:

Pinterst  (I know. Haha. But seriously, we get forget how simple it is sometimes.)

My Favorite Healthy Living Blogs:

Dashing Dish 

Peanut Butter Fingers

Step #6- Steer Clear of Extremes

Actually, first read this article. These people all lived to be well over one hundred years old and not one of them is a hardcore healthy eater or extreme exerciser. One guy even says it important to NOT eat too healthy! Haha! But I would agree.

It is good to grasp the one and not let go of the other. Whoever fears God will avoid all extremes.  Ecclesiastes 7:18

“Therefore I tell you, do not worry about your life, what you will eat or drink; or about your body, what you will wear. Is not life more than food, and the body more than clothes?  Matthew 6:25

Eat anything sold in the meat market without raising questions of conscience, 1 Corinthians 10:25

Remember the goal of fitness is to enhance your life, not to burn you out.

Step #7- Eat Exactly What You Want

When living choice by choice, you are going to have times that you want to eat something not even close to remotely healthy. Do not feel bad. Do not feel guilty. EAT IT. Do not eat a bunch of healthy things first trying to get rid of the craving. You will likely only eat all the calories of the healthy food PLUS the donuts that you will surely still have. This is very important. If you are craving a Krispy Kreme donut, tell your family, go get some and joyfully eat them with everyone. Do not get Dunkin Donuts. Get Krispy Kreme. Satisfy the craving, be thankful for it. There is no reason at all to feel guilty (Matthew 6:25). A few donuts is a blessing. But friends, be honest with yourselves here. If you don’t satisfy the craving with a few donuts you will eventually satisfy it….with a dozen….or two.

Do you see how it works out? Even if you have one dessert every day you are still not overeating all the time which was what got you to an unhealthy place to begin with.

Step #8 – Just MOVE

Exercise really is as simple as that. Don’t think you have to get in a formal workout every day. JUST MOVE. Swim with your kids. Clean the house. Walk around the block. Squat and jog while watching your favorite show. Lift heavy things in your house. Stretch your body. Remember, look away from the media. Look away from the person next to you. Just move.

Those are my first few tips! I hope you found at least a few of them helpful. Stay tuned for more tips next Thursday!

Blessing to you all!






The Good, The Bad, and The Ugly Truth

Hello Hello!

In today’s post, I want to kind of point out the happy medium of the fit life. I have now been attempting the fit life for 21 years. In that time, I have visited all the extremes and found what I believe to be the happy medium of it all. News Flash: this mystical thing called balance is about as real as a unicorn. ¬†So today I want to share some of the good, the bad, and the ugly of these past 21 years. I have to admit, this post was kind of hard for me to write because I am not a confrontational person and the “ugly truth” part is hard to share. But if my experience can help one of you out there, I have to tell it like it is! Please know when reading this post that these are all lessons that I learned first hand because I LIVED them.


So here is a little game that I made up called “The Good, The Bad, and The Ugly Truth”. ¬†These are a few of the hard lessons that I have learned over the past 21 years.

The Good: Exercising.
The Bad: Running yourself into the ground, especially if it is to “take care of” too many calories consumed.
The Ugly Truth: Exercise is important. In fact, SO IMPORTANT. It is true that if you don’t use it you will lose it, and it is also true that exercise is our fountain of youth! You do have to to make sure that you are giving your ALL in your workouts to experience any great benefit, but if you are “running off your food” or just constantly over exercising, it’s a stress on the heart just like being a couch potato is.

The Good: Wanting To Look Your Best.
The Bad: Putting all of your worth into your body and appearance.
The Ugly Truth: Got a goal weight? Well if your worth is in your body, do yourself a favor and just get rid of the goal weight. You won’t be happy when you make it there anyway. There will always be something wrong with you that you want to change and you are more than likely going to try to change it through more weight loss. So my advice is to do what you need to do to TRUELY love yourself. Otherwise, just get rid of the notion that you will ever “get there”. Spoiler alert: you won’t.

The Good: A Healthy Lifestyle
The Bad: An Eating Disorder
The Ugly Truth: Some say there is a fine line between the two but there isn’t. There is a big ole bold street between a healthy lifestyle and a horrific eating disorder. The thing is, often times, unless you have made it into the double digit numbers, the only one that really knows that there is a problem is YOU. You know whats going on in your mind and if it is healthy or not. Even if you have been lying to yourself, you know. This can be at any size. No matter what size you are, if you are obsessed with food and your body, if you hate yourself, if you cannot get through the day without thinking these thoughts, if you are ashamed of yourself and do not do certain things because of the shame, seek help now. You will not be sorry. Again, any size.

The Good: Healthy Advice
The Bad: Stupid comments
The Ugly Truth: Some people hate your success.

The Good: More Healthy Advice
The Bad: People that have no clue what they are talking about.
The Ugly Truth: Educate yourself with real science and consider the source ALWAYS.

The Good: A Healthy diet
The Bad: Orthorexia (obsession with having a completely pure and clean diet)
The Ugly Truth: If you are one to try to keep idols out of your life, healthy eating can be an idol just like anything else! Obsessing over what you eat is a sure fire way to zap the joy right out of your life. ¬†No one is perfect and neither is your diet. If you think your way of eating is perfect just Google it a few times, there’s good and bad to everything.

I hope this post found you well. If not, just know you are definitely not alone and a happy medium is VERY possible! Keep trying, keep failing forward, and keep praying for sure.

With love,