Roasting Butternut Squash is Easy and Fast

Living a healthy lifestyle includes choosing to eat whole foods.  Healthy eating is a way of life instead of a short-term restrictive diet.  Squash is one of the many good options to add to your meals.  Butternut squash is low-calorie, fiber-rich and is a great source of important vitamins, minerals, and disease-fighting antioxidants. Roasting butternut […]

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How Do You Know When To Give?

How do you know when to give? I am really wrestling with this idea. I want to be more gracious like I observe in others without feeling that I am being taken advantage of. There are so many needy people and so many opportunities to give. Here are a couple resent stories of when I […]

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6 Ways to Make Exercise Part of Your Habit

Most of us have started a new exercise routine or have good intentions to start and maintain one.  Then, before we develop this routine, regular life sneaks back in and the dream of a new habit is gone.  Sometimes we get stuck in this loop and the cycle repeats itself.  There is a way out!  […]

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Releasing Mindset Blocks Gives Us the Opportunity to Grow

Do you find yourself in an unproductive loop?  What I mean by this is does your mind repeatedly tell yourself what you can’t do based on your history?  Are old fears holding you back and preventing you from acting on something you might want to try?  If we change our mindsets and rewrite our playbook, […]

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There is Always a Reason to Eat

The other day we were at a KC Chiefs Football game. It was so exciting to be in the stands with thousands of others cheering on our beloved team to victory.  All around us people were eating, drinking, cheering, and eating again.  Nothing seemed to taste better than stadium food with football.  I was not […]

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Is Your Negative Self-Talk Holding You Back?

Is your negative self-talk holding you back? Sometimes it is hard to take the first step toward your goals, especially if you have not been successful in the past. Don’t let your history or lack of success sabotage your future attempts.  Gain courage to take the first step by working on your mindset. Changing your […]

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Fitness Life By Design Core Challenge Part 2

This is Fitness Life By Design Core Challenge Part 2. Last week we reviewed why it is important to strengthen your core muscles. Reasons to Include Core Exercises: Helps to improve balance and stability which is important especially as you age. Can strengthen and tone your ab muscles Core muscles may help with good posture […]

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Time for a Fitness Life By Design Core Challenge

I can’t believe it is fall already! I hope you are having a great week.  It is time for a Fitness Life By Design Core Challenge. You can choose to start the fall off strong. It is important to strengthen your core muscles (the muscles around your trunk and pelvis).  Your core has several major […]

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4 Levels of Push-Ups to Build Muscle Tone With Video

Building strength is very important, especially as we age.  We are going to look at 4 levels of push-ups to build muscle tone.  The 4 levels in the progression get harder.  We will start with the regular push-up and then look at ways to build up to that. Push-Up Positioning The correct positioning is very […]

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Self Discipline is the Way to Healthy Habits

The last time you had a goal, or a dream in mind, what did you say to yourself?  Did you say, “I hope to reach this goal”?  Or did you say “I will accomplish this goal no matter what it takes”?  There is no easy way around it, self discipline is the way to healthy […]

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