Archive for the ‘leadership’ Category

Want a Blessed Life?

Monday, June 6th, 2016

CRCphotography (12 of 16) crop umbrella 1

 

Often I hear, “I want God to bless my life”, and the key to God putting his hand of goodness and favor over your life is found in Psalms 5:12: “For it is You who blesses the righteous [woman/man}, O LORD, You surround [her/ him] with favor as with a shield”  (Ps 5:12)

In 7 Simple Skills for Every Woman, I explain that it is wise to desire to be under God’s umbrella of blessing. Yes, storms come (we are either in a storm, have just been through a storm, or see a storm approaching) but God promises to be a “shield” and grant favor to the “righteous” (upright; person seeking to live in integrity with God’s plan)

I recently signed my 45th book contract for wonderful Bible Study in the Psalms hope in psalms pam sign(by Jean E Jones)  that will incorporate with the study creative interactives, coloring pages (by Karla Dornacher), the option of creative writing as well as Bible Art Journaling (so if you like Illustrated Faith, you will like this one!) I am writing practical “Power Step” devotionals for each chapter, that will help YOU experience the power God can give YOU when YOU dig into God’s Word. (Join our Creative Biblical Expressions (TM) Facebook group and be a part of a community of women who love art and the Bible)

umbrella of blessing psalmHere is a drawing of how I picture God’s umbrella of blessing. When we walk in step with Christ, seeking to walk in righteousness, God is our shelter in the storm. He is with us.  And God promises to grant favor over our lives as we seek to follow Christ with all our heart.

 

Keep under God’s Umbrella of Blessing, one upright step at a time!

pam bill red umbrella rebeccaPam Farrel is author of 45 books, and loves Creative Biblical Expressions (TM)

www.Love-Wise.com

 

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SIMPLE SKILLS for SUCCESS: Becoming Productive

Friday, October 16th, 2015

 

7 simple skills bill pam headerOften, in this high tech, fast paced, purpose-drive, results oriented world, there will be times you will need to be able to produce so you, your business, your family or your church can achieve a certain goal.

People have often asked me, “How did you write 40 books, serve your church, keep a happycomplete Farrel family jessica caleb wedding use as christmas card 2015 marriage, and raise sons who have also become healthy leaders with happy marriages and families too?” So in 7 Simple Skills for Every Woman book, I share my 7 Simple Steps for creating time to PRODUCE so you can –with God’s help—reach some of those desired goals. You will be more productive and achieve more if you can accomplish these (more…)

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Inspiring Transformation: A Model You Can Follow

Saturday, March 23rd, 2013

Last post, I introduced you to our son, Zach, who has a
Masters in Exercise Science and is a coach at a prestious university. While an undergrad, he also was the captain of the Universty’s co-ed cheer team and they won the National title each year he was captain. So Zach is more than a challenging drill instructor type, he also cheered this mom to victory in her wellness journey. I was fortunate to have many “cheerleaders” who believed I could and would hang tough til the finish line. Here are a few more questions and answers—and a pretty inspiring story from Zach’s life to cheer you on today too:

Q: You have encouraged us to cross train (vary our workouts)- why?
A: In-terms of cross training, I think that it is very important to increase activity in general. Resistance training will increase your ability to accomplish everyday activities. Cardiovascular training will be a great solution of you are unable to resistance train, have high blood pressure, or have a low understanding of how to resistance train. The ultimate goal should be to decrease fat mass and increase lean body mass.

Q: Why is interval training is so helpful in dropping pounds ?
A: Interval training allows for higher quality work at higher intensities. It will also increase the ability to burn calories of fat at resting after you are done working out. The ultimate goal of working out is to increase your ability to utilize fuel at rest and during activity. With the interval work you can do double the work I less time. Example: Running a mile vs. Interval Bike Sprints- 10 minutes to run a mile (low intensity, BORING!) vs. 10 Minutes 30 Seconds All out Sprint/ 30 Seconds Recovery Cycle can increase the amount of work being done, Increase heart rate, increase body and core temperature, and Increase fat burning at rest.
Examples to use – All on the Bike/Treadmill/ Track/ Resistance Training/ Body Weight Exercises
All 5-10 minutes 1-2 sets of each.
15 Seconds All out – 45 Seconds Recovery
20 Seconds All out – 40 Seconds Recovery
30 Seconds All out – 30 Seconds Recovery
15 Seconds All out – 15 Seconds Recovery
20 Seconds All out – 10 Seconds Recovery (Much Harder)
(Note: Zach’s introduction of interval training produced twice the benefit in half the time, so if you are a busy leader, consider learning some circuit training and interval work outs to make the most of you precious work out time).

Q: Zach, You had your own fitness journey your freshman year of high school. What do you think took you from chubby kid to a top competitive all star athlete?
A. I would call what I went through the end of my Freshman year in high school more of a Body Transformation not a Fitness journey. I was 160 lbs at 5’6″ tall probably over 20% BF (high for a male athlete). My older brother decided that it was time for me to start weightlifting with the varsity football team. I started out as a short chubby kid who had no idea what he was doing in the weight room to being a lean, aggressive, strong, Varsity caliber football player all within 6 months. I decided that I was not ok with being 3rd/4th string anymore. I made a decision and set a goal for myself. I wanted to play varsity football with my older brother. I asked the head football coach, “What do I need to do to be on Varsity?” He gave me an answer that was direct and led me to make the decision to spend the next six months dedicated to changing my body and work ethic. Every day after school, I went straight to the weight room and said “Coach, what is today’s workout?” Monday through Friday for 2-3 hours after school I went and did something that would get me in better shape. Weight Lifting, Plyometrics, Conditioning, whatever it was– I did it and did not complain. I wanted more and more because I knew that what I was doing wasn’t enough for me. I had set my mind on a goal and did not want to stop until I achieved it. I knew that if I did not accomplish this goal I would not be the person today that I am. I thank God, my parents, and my older brother for pushing me and allowing me to never give up. I was unable to drive to school so it was my dad’s job to take me every morning at 6:30 am for early “optional” practice, which wasn’t optional in my mind. I had a strong direction in what I wanted, that came from my walk with God, my parents guiding me and never allowing me to “quit” when things got tough. It was hard, I was exhausted but I saw results not within a week, but within 6,12,18 weeks. The biggest thing that I did was– I made a lifestyle change. I made my life revolve around my goals and what I needed to do to make those accomplishments.

Back then, it was easy, I was in High School. Well, the answer is the same now! I am a full-time employee at a Division 1 University working 70+ hours per week (12-14 hrs a day) and I make time to get my training in. I don’t just train, I am also a competitive Weightlifter (http://farrelweightlifting.blogspot.com/) you can see what I do and how I have made the decision to keep this a part of my life. I have goals, I have people around me who will help me get to the gym to train, and I have a drive that allows me to go when I don’t want to.

(Note: It is nice when your “cheering your child” to his fitness goal boomerangs back to bless you, as Zach now cheers me on to my wellness and health goals! Moms and Dads, what you sow into your kids “WILL reap a harvest if you do not give up!” Our ideas on cheering on your child is in 10 Best Decisions a Parent Can Make)

Let us not lose heart in doing good, for in due time we will reap if we do not grow weary (Gal 6:9)

Ready to get inspired- watch this:

(Follow Zach’s weightlift blog at:
http://farrelweightlifting.blogspot.com/)

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My Wellness Journey: Does Anyone Challenge You?

Tuesday, March 19th, 2013

 

 

Today’s (and tomorrow’s) blog is by the person who inspires and CHALLENGES me the most- my son, Zach. Zach is a Performance Coach at a Large Div 1 University and trains athletes who compete on the national and even international (Olympic) level.  His athletes WIN championships- much in part because he and the other strength coaches challenge players OFF the field and prepare them when there are no spectators.  One of my favorite quotes ach often repeats to athletes that I love is, “Do today what others will not do so you can do tomorrow what others cannot do”.  In short, Practice Pays in Performance.

Here are a few questions and answers that might challenge you to take the next step in your wellness journey:

 

Q: Zach, you work with top athletes, what advice do you give them on exercise that the average person should keep in mind?

A: When exercising it is important to understand two things:

 

1. Training age – By training age I am referring to how many years you have been training. For example: If you have been consistently exercising for 1 year- your training age is 1. I have been training (exercising) consistently since I was 15 years old; my training age is now 13 years.

2. Knowledge- By that, I am referring to your personal exercise library. What exercises do you know how to do? Do you only know how to run? Do you like to resistance train? Increasing your exercise library will increase your ability to stay in the gym. Albert Einstein defined Stupid as, “Doing the same thing over and over and expecting different results”. If you only know how to do one thing in the gym you will only see one result. How long can you only do that one thing? After a while you will get tired of only doing that one thing!

(Note: This is why each time I see Zach I ask him to teach his dad and I one new exercise).

 

Q: How can the average person avoid injuries as they are trying to get back in
shape?

A: When taking that step to get back to the gym you must answer a few questions about yourself.

  1. Previous Injury: Do you  have any previous injuries? Research has shown that one of the leading  causes of injury is a previous injury.
  2. Do you know how to   structure a workout? Warm up, Resistance training/Cardiovascular Exercise/  Cool down?
  3. Resistance Training – How  to structure/ Upper Body/ Lower Body/ Pulling Exercises vs. Pushing Exercises.
  4. Posture- Do you know  what proper posture looks like?
  5. Do you quit when things  get hard? Do you like to” talk about” or “be about” doing the exercise?
  6. Do you have a training  partner? You need to have an accountability partner for when you don’t  want to go– they will make you!
  7. Goals- Do you have goals  set? Short term/Long term? If not set them and place them around so you  know what you are working for.

(Note: Good reason to get a personal trainer- See previous blog for finding one near
you)

 

Q: What credentials should someone look for when looking for a quality qualified trainer in their city?

A: Finding a qualified training is a must if you are just getting into exercising. What to look for: Certified Personal Trainers, if you ask them they should have no problem telling you what they have accomplished. I would also look into getting a Functional Movement Screen done to fully know how your body works.

http://www.functionalmovement.com/experts – Is a website that you can locate a certified movement specialist to take you through the screening process to find movement compensatory patterns.

(Note: This assessment is very helpful as a marker for your wellness and it will spot problem areas so you can avoid injuries as you get back in shape)

For wisdom will enter your heart and knowledge will be pleasant to your soul
(Proverbs 2:10)

PS- Stay tuned, more from Zach tomorrow!

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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
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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.

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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:

STRONG

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!

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