Archive for February, 2013

Move Yourself Thin

Thursday, February 28th, 2013



Day 4: Have you ever observed thin people? Many of them just can’t seem to sit still! Did you know even figetting burns calories?

I wear a pedometer and each day I aim at taking 10,000 steps (or walking about 4 miles). In total, at an “I’m late, I need to get someplace” pace this translates into a little over an hour of walking.   But we can get this same kind of benefit from all kinds of movement. Two of my favorites forms of exercise are Body & Soul & Praise Moves  . These provide the extra blessing of movement to Christian music. Praise Moves is a Christian alternative to yoga and replaces any and all Eastern religious influence with scripture and renaming poses with Biblical worship titles. (Below is a photo of me with one of my favorite Body and Soul instructors at Sandy Cove conference Center. They do a “moving minute” before each teaching session–keeps audience awake and is a great intoduction to the fun of Body and Soul workouts).

Since I know that 1 Cor. makes it clear that our body is a “temple of the Holy Spirit”, I want to “Glorify God with my bod.”  One of the mottos I go by is “Something is better than nothing”, so on the busy days, if you embrace this, then you might keep a pair of tennies at your desk or in your car for a quick walk while you wait for the kids’, or I keep video workouts on my computer for when I travel and the hotel might not have a workout room. Your TV likely has some exercise stations on cable, or go to Youtube and sample a workout plan you are considering. I asked for a wii as a gift from my family and I enjoy dancing with my grandkids or doing “wii sports” when the family is over.

Look for ways to PLAY: Put up a basketball hoop in the driveway, try a peice of new fitness equipment, make use of the free gym membership specials most gyms offer on an ongoing basis. Try a variety of activities. This causes muscle confusement which helps break weight loss platues, but for me, it also keeps me interested and not bored doing the same thing day in and day out.

In 10 Secrets to Living Smart, Savvy and Strong, I have a four quadrant chart which shows the balance of the types of exercise you should include each week.


Take a look at your average week. How balanced are you? Are you just focusing on cardio, then you are missing out on the extra calories that weight bearing exercise gives even AFTER your workout. Are you skipping flexibility and balance, then you risk falls as you age.

Use the chart above and plan your week so that you are gaining strength in all four areas. I also try to mix up my exercise with some individual workouts and some classes each week. I find my competitive nature works a little harder in a class!This is also why I take a group of women kayaking for a week each May- ask me about that! ( Many women love the bonding and encouragment of exercising together.

Observe how you work, while watching CBN’s 700 club, I learned that sitting is like the new tabacco– it takes years off your life! (Watch the news clip)  At your desk, try a core ball instead of a chair (I have one), or make your treadmill into a desk. Several of my friends have done this and they can easily get in a few miles a day as they make calls or check emails. I set a timer so that every 30 munutes I get up and move. I might do 10 squats, or ten push ups or simply run up my driveway, but those few minutes make my mind more alert and help me get to my 10,000 steps a day goal.

I also found I am motivated to move if I reward myself with a new fitness outfit for each 10 pounds lost! (I love Jockey Personal Wear because it feels like pajamas and buying it supports women in biz!) What ever works to get me moving, right?  (Even retail therapy!) Grab a copy of 10 Secrets to Living Smart, Savvy and Strong and some friends and do a book club on the GO! Walk and talk – play then pray!


First Place 4 Health: Mixing Fun, Fitness and Friendship

Thursday, February 28th, 2013



Day 3: The Right Friends!  First Place 4 Health is one of my favorite ministries for health and wellness. They offer all kinds of helps: Wellness small groups Bible studies (in most cities), numerous books and Bible study books for independent encouragement and inspiration, “Walk the Word” CDs to walk or exercise to, workout videos, nutrition helps, and my favorite: Wellness Weeks in beautiful locations (Two of my favorite options are Sandy Cove Christian Conference Center and Round Top, TX) .

I have attended a wellness week once a year for five years and the encouragement and accountability has made a huge difference  in my life and wellness journey.

I can highly recommend First Place 4 Health because the leaders at the top of this organization , Carole Lews and Vicki Heath, have become dear friends.

Carole Lewis, author of numerous books I have endorsed including, “Give God A Year” and Vicki Heath, author of the books I endorsed, “Don’t Quit, Get Fit” are wise women of God who seek out the BEST and most current  information for health, wellness, nutrition, fitness and bring top leaders in the field into the ministry as speakers, writers, and consultants. But to me, the highest recommendation is that these leaders LIVE IT out!

The unique piece of First Place 4 Health is their Bible studies. In the weekly small groups they offer the additional (and I think IMPERITIVE) component- power to live out wise wellness decisions WITH GOD’S HELP AND POWER.  To me, the additional elements of scripture set to music, Bible memory, discussing Biblical truths with friends so they impact wellness decisions help keep health choices in balance. We need to make wise wellness decisions in the major life areas: physical, emotional, spiritual, nutritional, medical, etc. so when I discovered First Place 4 Health I felt my life was getting soul nourishment as my body was getting healthy nourishment.

Check out the First Place 4 Health website for:

  • Success stories
  • Recipes
  • Health and wellness articles
  • Information of their nutritional “Live It” plan
  • Webstore with LOTS of helpful resources

Grab your spouse, or a friend and head to a wellness week is year– it is a fabulous mix of fun, fellowship and fitness from First Place 4 Health!


Day 2: Support from your mate and family

Wednesday, February 27th, 2013



I admit, I do have an advantage. Two of my sons are coaches, and one is a Performance Enhancement Coach for Div 1  University so he has all kinds of credentials and wisdom (I feel I got my money’s worth on his education!) And my youngest is also a college athlete. All of our family (daughters in laws too) are athletes and we enjoy an active lifestyle—so I actually LOVE to work out and do sports!)

However, as I wrote in 10 Secrets to Living Smart, Savvy and Strong, during my kids teen years I found myself driving them to all kinds of sports competitions and I would sit in the car, then sit on the bench. . . and this packed on some  weight so in my mid forties, I needed to learn to PLAY again! Some of my favorite solo activities are swimming, dancing, beach walks, Praise Moves (Christian Alternative to Yoga) and Body and Soul classes (aerobics to Christian music). Often  my family will be good sports and do some of these with me too.

But nothing is more vital than having your spouse buy into the healthy lifestyle. Bill has actually been ahead of me on this—he is quite a runner and loves to lift weights. However, over the past six years, Bill and I have gone out of our way to develop an even more active lifestyle: we bought bikes, we have a gym membership (where we lift weights, take  all kinds of classes from Zumba to line dancing), swim, kayak, snow shoe, jet ski, hike, play tennis, ball room dance, stroll the nearby beaches, and if all else fails—we go for a 20 minute prayer walk in our neighborhood together!

In our book, Red Hot Monogamy, we have a list of “recreation” ideas for couples (did you know couples that work out and exercise  have MORE Red Hot Monogamy [SEX] than other couples? And Red Hot Monogamy burns calories! And Red Hot Monogamy  releases endorphins (that make you a happier person!) Yep- it’s true! (order Red Hot Monogamy and use the code “friend2” for a discount.)

Here’s is a part of the long list of fun recreational activities from Red Hot Monogamy—pick one of the ideas  out and DO IT today!

  • Dance
  • Hike
  • Canoe or kayak
  • Bicycle
  • Boat or jet ski
  • Walked
  • Skateboard, snowboard  or snow ski
  • Ride a horse
  • Run or jog
  • Work out at an athletic club
  • Snorkel or scuba
  • Wind surf (surf or boogie board)
  • Rock  climb
  • Play ball: basketball, football, soccer or tennis

Live Smart, Savvy & Strong: Top 10 Tips for Health & Wellness

Tuesday, February 26th, 2013



So many people have asked me about my wellness journey (and subsequent loss of  50 pounds last year), that I decided to do 10
days worth of blogs—one idea per day for 10 days. These are the top 10 things I did and would recommend to others.

 1. Dr Mark Stengler

I made a change in 2012 to completely switch to a doctor who had more TIME to spend with me, learning about ALL my life,
history, and habits. I also wanted a doctor who would (could) take a more holistic, natural (and innovative) approach to help me create a personal plan from comprehensive tests and interviews.  One thing I really appreciate about Dr Stengler is he has two full degrees: one in medicine and the other in theology, so he CARES that we all live longer and stronger (and it matters to him that I
live a life that reflects God and have the energy to keep serving God as long as possible!)

          I have linked to Dr Stengler here (watch his TV show co hosted with his wife or subscribe to his newsletters for free health and
wellness tips). If you want to give him a visit he is located in San Diego County). If you live further away from Southern California, in 10 Secrets to Living Smart, Savvy and Strong, I share a link to a listing of other doctors that have similar medical philosophy.

          I have known and trusted Dr Stengler’s advice for several years (and have even quoted him in my books) but my insurance didn’t cover his care so I UNWISELY delayed changing physicians because I was going to need to pay out of pocket. Well, my health check up in January 2012 gave me unwelcome news so I thought ‘What I am doing with my traditional health care provider is not working!”  In
addition, I felt rushed anytime I had an appointment with my traditional health care physician. The last straw was each time, no matter what question or conversation, the traditional doc just signed the same prescription forms I had been on—and some meds had been prescribed for YEARS. (I later learned that one of these was actually stopping my body’s ability to process food correctly).

          When I got the bad news from my regular January check up, I remembered the definition of insanity:”Doing the same thing but expecting a different result”. I knew I had to do something different, so I called Dr Stengler- best decision of my year!

          On the other hand, Dr Stengler gave me a set of very detailed tests and spent over an hour in an appointment learning all the details of my life, schedule, stress, sleep patterns, family and personal medical history and the hopes, dreams and goals I wanted (and needed) to accomplish. When the results returned, he walked me through each intricate detail, explaining what my body
needed and how I could get new choices going to reverse the negative unhealthy patterns and regroup to move forward in the positive. I left with a detailed, do-able (but challenging) plan that I could begin immediately.

          I left the doctor’s office and went straight to my local health food store (Sprouts and Whole Foods are good ones). Then I ordered the books to read to gain new needed information, and then I went home and purged everything not on my “healthy food” list out of my pantry/ refrigerator, and announced to my family the plan for the new me. (I had years before rid the obvious things like
all sugar, processed foods, snack food, etc) but this time I got rid of items that others could eat but for me caused negative impact. (I will cover the details later under the food post day).

          I knew my husband, children (and my personal assistant) would be the people who would see what I was eating and how much I was exercising. Accountability is a very good thing—and so is encouragement!

          I shared my wellness information with those I loved: friends, family, and staff—and they  shared wellness and
health information with me. Each day, we all became more and more informed and disciplined so we all could gain the best life possible.  As I look back on 2012, the most drastic change in my wellness journey was a change in physicians. (And my wellness is worth every cent! Being healthy is definitely much less expensive! Illness and medications are almost non existent, and my productivity is multiplied! ) If you are not getting the answers you need, look again, there are many people in the medical field who do care- so take the time to find the right one for your care.


Do You Have a Word for Your Year?

Sunday, February 17th, 2013


Each year since I was 19, I have selected a “Word for the Year”, a “verse for the year” and later I added a motto for each year (something you might put on a coffee mug, billboard, T- shirt or bumper sticker). In 2012, Bill and I selected the same word and the same verse:


Be strong and  courageous. Do not be afraid; do not be discouraged, for the Lord your God will
be with you wherever you go.
(Joshua 1:9)

“Stay Strong”!

We know it is often hard for couples to dovetail their goals. In Men Are Like Waffles, Women
Are Like Spaghetti,
we have a chapter on Achieving Together  in which
we describe the process we use  to get on the same page. It begins by having an honest conversation of just what is really  important to each of you. Often couples have different priorities when it comes to the delicate balance of home, work, marriage, family, friends and self care.
We encourage you to grab the book, and a stack of 3 x 5 cards and begin writing down all the areas you each are responsible for personally and professionally- at work, home, church, family, and in community. (You’ll need to pick up a copy  of Men Are Like Waffles, Women Are Like Spaghetti to hear just what to do with these cards and how to use the “What’s  Important to You” survey in the same chapter). But we promise, if you use these  tools, there will be much LESS arguing and a lot MORE “Red Hot Monogamy” going on.

We also have a goal setting sheet for couples, as integrating the goals of each person in the family can be a challenge if you are fighting for your desire to be top priority. However, goal setting conversations can also be a great opportunity for deeper connection and intimacy. We have provided our Your Best Year Yet worksheet as a template for your conversations as our gift to you. We developed this process several years ago so we could be pulling in the same  direction TOGETHER!

So what was the result of our year of being STRONG? We launched a new Love-Wise video  production company and the first products have rolled out. (See Bill’s 10 Best Decisions a Man Can Make DVD series clip). We both got stronger physically –(I (Pam) lost 50 pounds!) Our family got stronger (we added a beautiful daughter in law and  new grandson too!) We got stronger spiritually—and God is using us- we traveled for ministry 250+ days last year, including to Singapore to release a marriage enrichment DVD commissioned by their government: “Love-Notes”.

Lastly, if this whole concept of having a Word for the Year is new, Pastor Mike Ashcraft and my friend,  Rachel Olsen just released a book, “My One Word” (Zondervan), and it can walk you through step by step on how to select, implement, and maximize your word.
My favorite quote from this resource is:

“My foot needed to be held on the outside for the sake of what was going on on the inside. This is
true of our spiritual lives. We need a boot, so to speak. Something to hold us in a given position long enough for some specific inner work to happen My ONE Word can be that tool.”-
Pastor Mike Ashcroft & Rachel Olsen

So get ready for the Best Year of Your Life—Choose a Word
for the Year, get a copy of Men Are Like Waffles, Women Are Like Spaghetti and My One Word, then dovetail those goals with your mate for some awesome synergy!