FREE LoseIt! Premium App Promo Code

lose it premiumHave you ever thought about upgrading your LoseIt app to the premium but just didn’t want to fork out the $39.99 just to try it? Well, now’s your chance to give it a try for 30 days FREE!!!!

The only way I can lose weight and lean out for a job or competition is to use the LoseIt!

Premium app. It holds me accountable, tracks my progress, helps me project my goal date, plan meals, gives me new meal ideas and keeps me on track. I’ve tried leaning out without it and have not succeeded even once. It is the key component to my own fitness success and how I was able to meet my goals for this weekend’s NPC Bikini fitness competition.

Use my special promo code: PFIT to get your free trial. Once you are premium, you get access to more features, plan meals ahead, get meal plans, recipes, workouts (with Steve and I), fitness tips and more!! It’s a great way to try before you buy. But, if you are like me, you’ll enjoy it so much that it will be worth the money to upgrade after your trial. I love how it syncs to my RunKeeper and other activity trackers and let’s me customize my app to help me meet my needs! To me, it’s the most valuable fitness app on the market.

What’s NEW!!

They are launching a new detailed meal plan (WOOO HOOOO!) – and a whole new set of workouts with us very soon! Just the meal plans alone are SO valuable. I charge $99 to write a 1-week plan! You’ll get it FREE with your premium account!! But don’t wait another second to get the upgrade because this promotion (and chance to get the month free) is only for a week.

Get a FREE month NOW by using my code PFIT at LoseIt!

Have Your Cake and Lose Weight Too: A Diet You Can Stick With

Cheat mealOne of the things I hate most is when a fitness professional either brags about eating pizza and still having abs or they preach to people that they can still eat crap and lose weight.

The fact is, they are right. You CAN still get success and have your favorite treats – in moderation. HOWEVER, most people struggle with the whole moderation part. Most people can’t handle the freedom of factoring in their favorite treats. There must be some guidelines. There must be more accountability.

Playing things by ear or just cheating when you feel like it will lead you to failure. You need clearer boundaries to protect your success.

The people with a six pack who still eat pizza have figured out a way to fit treats in their new healthy lifestyle. But, living in maintenance mode is way different than diet mode. It doens’t mean you can’t have pizza or ice cream while dieting.

Breaking the Vicious Never-Ending Diet Cycle

So many people diet and train hard all week, only to blow it on the weekend. Sunday night is the time everyone reflects on their failures and decides to start their diet again on Monday. Monday after Monday, they start again and again – going one step forward at the first of the week and one step back by the end of the week. How can we stop this vicious cycle of weight loss sabotage? Here’s how!

Most people never diet long enough to get the results they want. However, most people need some kind of tangible reward to help them get through the rough times. People can’t stand the thought of giving up their favorite foods for 2, 3 or 4 months at at time. So, they cheat and they cheat too often – often enough to sabotage success.

rock eating pancakesSadly, when we work really hard in the gym and have dieted so hard all week, we get a false sense of achievement that makes us believe “we deserve a treat” – but it’s too easy to erase our hard work with a poorly planned cheat meal.

Not everyone trains like the Rock. It’s not really fair to look at what other people can and can’t eat because we are all different. However, when we train and diet like a professional athlete, we tend to think we can eat like one. That’s rarely the case. We need to eat like someone trying to lose weight, not someone who is trying to win a marathon or CrossFit game.

If your main purpose is to lose weight, then you are eating and training for weight loss – not sports performance. If you are training for sports performance, then you can exit out of this blog because that a whole different ballgame.

Weight loss requires a commitment. It requires a exercise and diet plan, but if you are one of those people that feel like they can’t give up their social life, their date nights and their eating out then you have to do a plan you can stick with. Instead of committing to a 30-day diet or going on a never-ending diet, try this 14 day weight loss plan.

14-Day Diet – 8 Tips for Weight Loss Success

14 days1. Stick to a diet for 14 days straight. No cheats, no exceptions. You can factor in small treats in your daily meal plan as long as it fits within your caloric budget but no big cheat meals or junk for 14 days. You can do anything for 14 days right? It’s JUST 2 WEEKS!

2. Set goals. Set a final weight loss goal and a 2-week weight loss goal. These goals will be the main determining factor when it comes to planning cheat meals and rewards. Use the LoseIt app to help you set goals and come up with a budget. LoseIt will even tell you when you’ll reach your goal if you stick to their plan!

cheat meal3. Plan a special celebration cheat treat for the end of the 14 days IF you reach your goal. If you didn’t reach your goal, you have to wait until your goal is achieved before you can cheat. Whether it’s having popcorn at the movie theater, enjoying dinner date out or eating your favorite dessert, make a clear plan of how you are going to spend that special celebration meal or snack so you can look forward to the reward.

4. Make you cheat meal just that – one meal. Don’t have a cheat weekend. You can do a lot of damage in a whole weekend. When you have to make a choice on how you want to spend that one meal, you’ll appreciate it even more and it won’t sabotage your progress.

5. Only eat what you love. If you plan a cheat meal and you order your food only to discover it wasn’t as good as you remember, don’t waste the calories on food you aren’t thoroughly enjoying. Have a do-overs and save those calories for something else that you will truly enjoy.

diet budget6. Budget your “spending”. If your special treat was a shopping trip, you would likely go in already having an idea of how much you could afford to spend. You wouldn’t just show up and spend as much money as you want, you’d spend as much as you could afford. The same goes with eating and dieting. You should have a limit of what you are going to “spend” your calories on.

Even though you are supposed to enjoy your treat it is good to know in advance how much it “costs” ahead of time. Look up the calories just so you know what that food is costing you for added accountability and education.

guilty dieter7. Don’t feel guilty. If you wake up the next morning feeling guilty for your splurge, DON’T! This treat is a planned treat and a necessary part in your journey to help you enjoy the journey. If you are down on yourself at all, use that guilt to help boost your motivation to hit it even harder the next 14 days. That cheat meal can actually cause you to work even harder than if you hadn’t had it at all. Don’t feel guilty. You deserved it and one meal or snack will not erase 2 weeks of success.

8. Go right back to your diet the next day. After your awesome cheat meal, plan on going right back to the next 14-day diet. Set your next goal and don’t cheat until you have reached that next goal. The next 2 weeks will fly by! 2 weeks will turn into 2 months – and before you know it, you’ll have reached your goal!

By spacing out your cheat meals and only focusing on dieting for 14 days at a time, you are avoiding creating a habit of eating poorly every weekend. Not only will you avoid creating bad habits, but you will make more progress and that progress will keep you motivated to reach your final goal! This is not only great for weight loss, but it’s also great for maintenance too!

Give it a try!! Remember, you can do anything for 2 weeks.

Get Help

Try our Pfat to Pfit workout and diet program for the home or the gym. No equipment necessary. Apply these same principles on this program and get the same results Steve and Tasha got on Fat To Fit To Fat. All you need is a little guidance and to make the commitment!

Fixed On Food? 5 Steps to Freedom

eat to live

We all have to eat, but are we living to eat or do we eat to live – and live life well? Meaning, is food Lord over our life or is it just part of life. Sometimes I think we give food way too much power.

This morning I was reading the passage “…choose for yourselves this day whom you will serve…Joshua 24:15 and thinking about how we all serve something or someone. When you think of “serving someone or something” most people think of money, people, God or fame, but there are so many people who serve a master unlike any other. Food.

Since I am in the fitness business, I am face to face with people who let food boss them every day. It’s not that food is so powerful, but our bodies are so weak. We live in a generation where we are so spoiled to have anything we want. If we want a cheese burger, most of us can jump in a car and get it under $5.00 in less than 5 minutes. It’s just that easy. We live in a “get it now, pay later” society and it shows in our bank account – and our waistline.

It’s Your Choice

you chooseWhen you refer back to the verse “choose for yourselves this day whom you will serve”, we need to look a the action word “choose“. Most of us don’t purposefully choose to serve food or money, but we are enslaved to it because of our lack of making better purposeful decisions. As a result, our small seemingly meaningless decisions add up to one big bad decision that ends up meaning a whole heck of a lot.

For instance, our lack of discipline with money forces us to work more, stress more, pay more bills, be in debt up to our eyeballs and eventually be completely enslaved to money or our career. It’s not that we made a decision to make our career more important than our loved ones, it’s just that all our small poor decisions led us to that place where we now feel like we have no other choice.

The same goes with food. Every time we give in to letting our flesh (stomach, mind, taste buds) have what it wants, we are choosing to serve food. This verse reminds us we have a choice to choose who and what we serve. In the case of health and fitness, I can choose to serve my flesh (laziness, pleasure, taste, etc) or I can choose to serve life (putting God first, investing in things that matter most, making healthy food choices, eating in moderation, staying active, taking care of my body).

prioritiesIf I want to live long and well, I have to be very purposeful about my decisions. Good health will never happen by accident. You can catch a cold but you can’t catch good health – that requires work and setting your priorities straight.

This goes way beyond food. I have to make a lot choices today that affect me later. America is a very short-sited country, but scripture constantly reminds us to look ahead. Every decision we make today has an impact on tomorrow – and even eternity. From who we speak to, what we say, how we treat others and how we treat ourself. We must realize how our decisions or lack of decisions really does affect our future.

Making No Decision Is Making a Decision

ChoiceIf you do NOT decide, you are deciding to let your flesh take control and serve your flesh, which always leads to destruction. Your flesh doesn’t care about your bank account, it doesn’t care about your relationships, it doesn’t care about your waistline and it even doesn’t have enough sense to care about its own longterm existence (health, life, etc). All our flesh cares about is instant gratification and pleasure.


Romans 8:13 warns us about living for the flesh saying, “for if you live according to the flesh you will die, but if by the Spirit you put to death the deeds of the body, you will live.” Paul (the author of Romans) doesn’t necessarily mean you will die and be buried, but he means you will not have the life on earth (or eternity) that God intended. You won’t have the health, the energy, the blessings and the freedom you could have if you live to please your body.

Learning to discipline our body gives us life. It frees us from bondages, it makes us feel better and is what is best for us. Is it easy? NO! Is it the right thing to do? YES! Even if you don’t believe in God, I think we’d all agree that living a disciplined life is good for us.

Philippians 3:19 actually addresses the power of food and warning us about how it can destroy us saying, “Their end is destruction, their god is their belly, and they glory in their shame, with minds set on earthly things.” 

5 Steps To Fix a Food Focused Life

possible1. We must recognize our own power to say “no” and make better choices. We have to ditch the “I can’t” mentality. You can. You just have to decide “you will”.

2. We practice discipline daily. We won’t automatically wake up disciplined. Leading a more disciplined life is a result of many small decisions. It will take practice and time to build a habit of living a more disciplined life. Practice makes perfect.

discipline3. We improve our far-sightedness. Put on your big picture glasses. We have to purposefully think about how our decisions today affect our future. We should have both short and long-term goals. If you are faced with a decision, you need to ask yourself “how is this going to affect me later?” Constantly thinking about your goals and the future is imperative to overcoming today’s temptations.

4. You don’t just focus on making decisions to stop something (like a habit of overeating) but you start making healthy decisions that replace unhealthy ones. It’s replacing a bad habit with a good habit. Whether it’s eating off small plates instead of large dinner plates or going for a walk instead of going for seconds. You must make new healthy habits to replace your old bad ones or you will just revert back to your old ways.

image5. We change our mindset. Instead of constantly focusing on what you can or cannot have, focus on what you are getting from making better choices. For every decision you make, you are choosing between “this” and “that”. In most cases you can’t have both. You can have donuts or a 6-pack, not both. You can have a new car or no car payment, but not both.

The problem with food is the repercussions sneak up on us. It’s not like McDonald’s sends us a monthly invoice for weight gain and diabetes. However, we WILL pay – eventually.

If we focus our thoughts on how we will benefit from all these great decisions, making a decision to live healthier is so much easier. Suddenly, unhealthy foods pale in comparison to our new healthy lifestyle. Over time, exercise is something we are willing to do for the benefit of having more energy and feeling so good afterwards. It’s an investment worth making.

arnold quoteAs Joyce Meyer says, “Where our mind goes, our body follows” and it’s so true. If we can get our mind to shape up, we can get our body to shape up!

“Do not be conformed to this world, but be transformed by the renewal of your mind, that by testing you may discern what is the will of God, what is good and acceptable and perfect.” Romans 12:2

Decide today that you will start making healthier decisions because you love life more than food or anything else that has bondage over you.

Enslaved By Food? Freedom IS Possible

CHOCOLATEOne of the biggest things that sabotages success is following the desire for temporary pleasure. We want instant gratification and one thing that gives us that is food.

Tasting our favorite treat is a craving that is hard to resist. However, most of us crave a fit healthy body too. Which one of those cravings will we let win?

Of course, being healthy and fit doesn’t mean you can’t have chocolate or pizza. However, we must be very careful about how much of that stuff we allow in our daily routine.

Treats need to be just that; a treat, something you have occasionally. Once a treat becomes a daily thing it becomes a habit. Bad habits are what sabotage us. Overeating can be a habit, eating whatever you want can be a habit, eating out of convenience can be a habit, drinking a certain beverage can be a habit. Bad habits have to be replaced with good habits.

I was talking to someone just the other day about the “freedom” to eat whatever you want. Some people may feel like “life is too short, so have a donut”, but I feel like life is too short to continue to hate how you look and feel. The interesting thing about exercising your “freedom” to eat whatever you want is that it ends in bondage – bondage to an out of shape body, bondage to insecurity, bondage to poor health, bondage to limitations due to poor health, bondage to weight gain – bondage is the end result to allowing yourself to do whatever you want.

Enjoying food without restraint or exercising limitations can become very harmful. It’s just too easy to become enslaved to food (and its cravings and temporary satisfaction) and eventually enslaved to your body. We can literally get addicted to the temporary satisfaction it gives us. When freedoms are exercised in excess or without restraint, they lead to bondage. Yet, when we practice discipline and live within healthy boundaries, that’s when we experience amazing freedom.

I encourage you to learn to say “NO” (to unhealthy foods) more often and say “YES” to your health and to new self-confidence, to more energy, to strength, to skinny jeans, to the ability to do things you couldn’t do if you are overweight. It’s your choice to choose temporary satisfaction or long-term satisfaction.

I may enjoy a huge bowl of pasta but I only enjoy it while it’s in my mouth so I limit how often I eat it. However, diet and exercise helps me feel good all day long so I try to do that as much as I can. I choose to feel good all day – not just for a moment. How about you?

Questions to help you make the right choice?

1. Can I “afford” this _________? (calories in vs calories out)

2. Will I regret it after I eat it?

3. Will this set me back? (ie: goals)

4. Will it be worth the calories? If you REALLY love it and you don’t do it often, the answer may be YES!

5. How long will it take for me to erase this? TIP: 1 mile normally burns about 100 calories.

6. When is the last time I ‘cheated”. If it has been a while, then you probably can go for it!

7. How will I feel later if I say “No” (normally, we’ll feel pretty darn proud – and fit!)

 “There is great freedom in saying ‘No!’.”

5-Hour Energy Now Packs a Musclebound Punch

5-hour ENERGY® Protein

While I love coffee, I’ve never really been big on energy products. I drink them occasionally on those long days when you need an extra boost or when I’m on a road trip, but if I’m going to drink caffeine I normally prefer it come in the form of a cold brew iced coffee. That is, until I discovered 5-hour ENERGY® Protein.

I gave 5-hour ENERGY® Protein from Walmart a try and here’s what I discovered.

It’s gulpable.

Most protein drinks come in huge cans. Since I don’t like the taste, drinking a whole can of yuck is no fun. I have NEVER EVER finished the whole thing until I tried 5-hour ENERGY® Protein. Since it takes so long for me to get most drinks down, it always gets warm so I waste the rest. However, 5-hour ENERGY® Protein is small, coming in a 6 ounce bottle. This means I can slam it in 5-6 gulps if I wanted to or I can sip it slowly and it will still be cold until the last drop since I like mine chilled.

It’s non-bloatable.

OK, so maybe that isn’t a word, but it’s the truth. Protein shakes are notorious for bloating you, and so are carbonated energy drinks. Less fluid and air (from drinking blended shakes or carbonated drinks) means less bloat.

IMG_5590It is customizable.

It comes in 2 strengths. You get to choose how much energy you get. You can drink half the bottle for moderate energy or the whole bottle for maximum energy. Steve likes the 5-hour ENERGY® Protein Extra Strength and I like the 5-hour ENERGY® Protein Regular.

It is helpful.

Not only does it give you energy, but it gives you 21 WHOPPING GRAMS OF PROTEIN!! This means you are getting a 2 for 1 deal – protein AND an energized feeling in just a few sips.

It’s affordable.

5-hour ENERGY® ProteinNot only is this 2 for 1 deal convenient, it saves you money. You no longer need to buy 2 different supplements. You can finally get the caffeine you want to help you through your workout with the protein you need to help support muscular development.

It practical.

This may seem small to you, but I love that it comes with a twist-off cap. This is one of my pet peeves with other protein drinks. Once you open most protein drinks, there’s no throwing it in your gym bag or saving the rest for later. The twist off cap gives you options – you can get it now AND later!

It’s drinkable.

There is one thing I won’t sacrifice and that’s taste. If it’s work to get it down, I simply won’t drink it. I was totally surprised at how good 5-hour ENERGY® Protein tasted since it was so compact. It’s berry flavor was surprisingly smooth and it didn’t make me do my automatic sourpuss face. Trust me. Anyone who’s worked out with me has seen that face and it ain’t pretty!

It’s portable.

I know I already mentioned that it’s small and that it comes with a lid, but look at the above picture. Do you really see just how small this sucker is? Try packing several regular sized protein drinks in your suitcase or gym bag and lugging it around. Since 5-hour ENERGY® Protein is small, it makes it the perfect choice for travel – from the gym bag to the car.

IMG_5586It’s reliable.

Their incredible blend has been providing people with lasting energy for years – and it’s not just about that. While the regular strength option has about as much caffeine as a regular cup of premium coffee and the extra strength is like having a big 12 ounce cup of joe, it has more energy-boosting ingredients that maximize its effect like B-vitamins and amino acids. Top that with the 21 grams protein from Whey Isolate and vegetable protein.

It’s doable.

What do I mean? Well, when you are dieting like I am, there are many things that I can’t even have because they are too high in calories (especially this close to a competition). 5-hour ENERGY® Protein is 100 calories!! this means it is DEFINITELY doable for me – even when I’m dieting!! This actually ends up being MORE protein for LESS calories than my normal protein shake – PLUS I get an energy boost too!

The 5-hour ENERGY® Protein Wrap Up

  • 100 Calories
  • 21 Grams of Protein (Whey Isolate/vegetable Protein)
  • Less than 1 gram of Sugar
  • Berry flavor with 2 different strengths
  • Available at Walmart

Get the COUPON CODE! (works on mobile devices only)

Follow the conversation – #myprotein5hour

This is a sponsored conversation written by me on behalf of 5-hour Energy. The opinions and text are all mine.

Roasted Low-Carb Sides

I get lazy when it comes to cooking. Plus, Steve always says not to make food that tastes TOO GOOD or he’ll eat too much. As a result, I find myself just sticking to my same 5 basic sides – steamed broccoli, grilled asparagus, garlic green beans, cabbage and salad greens. After 2 years of cooking the same thing I decided to branch out (just a little) and try a few new things.

This week’s cooking experiment included Buffalo Cauliflower, Roasted Parmesan Cauliflower and Roasted Brussel Sprouts. I also tried a new seasoning – more like brought back an old classic seasoning! SEASON SALT! This oldie but goodie sure proved to add some zip to these dishes.

Check it out! Here the basic ingredients and instructions.

Roasted Parmesan Cauliflower

roasted-cauliflower-parmesan-recipe-1 head of cauliflower (cut in bite size pieces)
1/3 C parmesan Cheese
1/4 cup lemon juice (I might have used a bit more)
Season Salt (to taste)
Garlic Powder (to taste – I used 1-2 tablespoons)
Onion Powder (to taste – I just dusted all of them with it)
Olive Oil (I sprayed my cauliflower until it was lightly covered)
Ground Pepper (to taste)

Preheat oven on 450. Toss your cauliflower pieces in olive oil and seasonings (minus the parmesan cheese) until thoroughly coated. Spread peices out on greased pan (I used Pam) and bake for 15 minutes. Toss back in to bowl, spray a little more olive oil and add cheese, continuing to toss until evenly covered. Spray tray with Pam again and bake for another 15 minutes or until brown and tender but still firm. YUM!!

Roasted Brussel Sprouts

1 large bag of Brussel Sprouts (cut in halves)
1/8 C Olive Oil
3 T Lemon Juice
1 T Season Salt (relying on this for the most flavor)

TIP: I also add a sprinkle of stevia or splenda. It’s a trick I use to sweeten the brussel sprouts and remove the bitterness. I do this with cabbage too!

Buffalo Cauliflower

Click HERE for the recipe I found online.

Are Your Working Out TOO Hard?

Work So HardI see some total rockstars in the gym that run faster, lift heavier and train longer than I do. I see some people in the gym twice a day, but they aren’t getting any fitter or thinner.

Don’t get me wrong, not everyone is trying to get thinner, but I’m talking about people I KNOW who want to get thinner. My first thought is they are working extra hard in the gym to make up for what they are not doing at home in the kitchen.

It happens all the time. People OVER-train because they are UNDER-disciplined with food. (I know, that’s not a word, but you get my drift).

It is hard to build muscle when you are constantly trying to run the food (and fat) off. It would be better, in my opinion, for you to practice MORE discipline with your eating and relax a bit in the gym.

Do less cardio and more diet. Why? Because running doesn’t require a lot of muscular power, so our body is more likely to burn muscle and store body fat since that is the primary source of fuel for that activity.

However, HIIT training, weight training and a proper high-protein diet teaches our body that we NEED muscle. If we can control our caloric intake, boost protein, weight train and not rely on so much cardio for fat loss, we can lose body fat with our diet, while maintaining (or even adding) muscle to get the results we want.

It will take a different kind of strength and will-power than the strength and will-power it takes to get our lazy butts to the gym, but it will deliver results faster than just trying to work the weight off.

Is it time to boost your efforts in the kitchen? Give it a try! I promise it will be worth it!!

Are We FIT to Handle Grief and Loss?

ViewSportYou may be strong enough to carry someone out of a burning fire, but are you strong enough to help those handle grief when your own physical strength is no longer helpful? This is when spiritual strength is needed. As people grieve the loss of lives in Orlando, it reminds me of the need to strengthen our spiritual muscles and flex our faith.

If you are new to following me, I mostly post fitness tips, workouts and product reviews, but it would be irresponsible of me to focus purely on our physical fitness and ignore our spiritual fitness. If we truly want to be fit, inside and out, we should exercise both our fitness and our faith.

Orlando Mourns

Steve and I went to Orlando yesterday to have a play date with our dogs since there are several dog-friendly shopping areas. Needless to say, it didn’t take long before we realized something was wrong.

I had not heard the news of the Orlando mass shooting prior to our trip. As I checked out of one store, I heard 2 employees discuss the tragedy. One seemed like she was still in shock. The other one obviously deeply saddened. Both had a look of complete despair. I saw no peace, no joy, no hope. Just emptiness and hopelessness.

I wanted to post something yesterday in response, but I didn’t want to post without praying about what I’d post first.  I started looking up scriptures in search for the write words because I knew my own words would not be sufficient. I kept going back to this scripture in Psalms.

“He heals the brokenhearted and bandages their wounds.” Psalms 147:3

loss griefWhether you are a Christian or not, everyone experiences grief and loss at some point in their life. But, it’s our response to that grief that can have the most impact. Ironically, some of the people who were not directly effected by the loss of lives can be the most responsive – and not always in a way that is really beneficial.

In a senseless act of such violence, it’s normal to want to blame someone or to understand why it even happened, but (in my opinion) this is not a time to jump on social media and post rants about gun policies, hate crimes, homosexuality or any other issues. It’s time to share love, comfort and hope. People are hurting, scared, discouraged and need comforting.

While people will always want an explanation for these kinds of things, the only explanation is that as long as we have sin in this world we will have grief, so we need to be prepared for it. We need to be “FIT” to handle it. And, we need to be FIT to be help others.

5 Ways to Prepare for Loss

1. We can’t be surprised. 

faith and love“At that time many will turn away from the faith and will betray and hate each other, and many false prophets will appear and deceive many people. Because of the increase of wickedness, the love of most will grow cold, but the one who stands firm to the end will be saved.” Matthew 24:10-12

Scripture warns us of how people will act. This text explains how to get through these times by not turning from faith, loving each other and standing firm.

2. How we love others is a reflection of our love for God.

‘‘Truly I tell you, whatever you did for one of the least of these brothers and sisters of mine, you did for me.’…’Truly I tell you, whatever you did not do for one of the least of these, you did not do for me.‘ Matthew 25:40, 45

choose-to-loveWe are reminded how to treat “the least of these”. I love how He used a phrase where we would automatically fill in the blank ourselves. We may first think he was speaking of the Jews or maybe the poor, hungry, thirsty or naked. However, I love that it is not specific so the only answer is to do it for everyone in every need.

In this case, people don’t need clothes, food or water but they need blood. So, if you desire to show your support, you could share God’s love by donating blood and praying for God to heal their hearts as well as their bodies.

Love is a choice, not a feeling. It’s an action. They will know us by our love.

“By this everyone will know that you are my disciples, if you love one another.” John 13:35

3. You must have hope to give hope.

hopeSince the beginning of sin, pain entered the world. Life is often unfair but God promises “He heals the brokenhearted and bandages their wounds.” There is hope for the hurting.

Death is imminent. It is foolish not to think about it, plan for it and expect it. Sadly, it’s such a bummer to think about, so many people avoid talking about it at all – but death is basically the one thing we can all count on. We don’t know when, how, where or why, but we know that it’s unavoidable so why not be prepared?

“I am the resurrection and the life. The one who believes in me will live, even though they die; and whoever lives by believing in me will never die. Do you believe this?” 11:25-26

We can’t give something we don’t first have. If we want to give hope, we must first have hope ourselves.

4. We should prepare our loved ones for our own passing.

peaceGod tells us how to have comfort in where we are going – and how to give our loved ones comfort when we pass. One of the saddest things to me is to see someone grieve even more because they are unsure of their loved one’s eternity. Your choice not only affects you, it affects those who love you.

There is no greater peace than knowing we are right with the Lord (not perfect, but right). That, in of itself, can allow us to handle anything – even death. And, what a gift it is for the ones left behind so they can have peace.

However, it’s not enough to just believe. Our life should reflect our profession of faith, otherwise conflicts will stir up doubt and a lack of peace for those left behind. If we really want to give our loved ones peace, our life should support our faith.

5. Seek Him every day.

“I want to be the kind of person who gives more than he’s taken.”

love givesDeath happens every day. Someone around us is grieving every single day. While people in Orlando are directly impacted by the loss of lives all at once, there are people in my direct circles who are dealing with losses. Just this morning, one of our gym members lost her husband. Whether someone dies of cancer or a gunshot, people need comfort and prayers daily. Let’s not wait for a huge event to act.

Last night, an actor on one of our favorite shows responded at the end of the episode to a question “what do you want to be when you grow up” and he said “I want to be the kind of person who gives more than he’s taken.” What a beautiful picture of how God desires us to be.

If we want to be FIT to handle grief, to be helpful to others and to give comfort, we have to train for it. We have to prepare for death ourselves and prepare to love people who are grieving. How do we do this? We have to seek the Lord and let him comfort us first in our own trials – big or small. Once we we experience this ourselves, we will have a lot more love to give to others. <3

He “comforts us in all our troubles so that we can comfort others. When they are troubled, we will be able to give them the same comfort God has given us.” 2 Corinthians 1:4

Here is another great blog I found: 5 Ways Christians Can Respond to the Orlando Shooting

Pro Matcha: Green Tea Protein (Whaaat?)

Pro MatchaPeople are constantly asking me to recommend a protein powder to them, but what they don’t realize is all protein supplements are not created equal. Not only are there many different brands and flavors, there are different blends for different needs.

Today I am going to talk about a very unique protein powder that is more than just a protein powder. In fact, I’d have to say it falls under a totally different department altogether. It’s part energy drink and part protein powder – and before you even think about getting it, here are a few things you should know because there’s nothing out there like it – at least not that I’ve seen.

5 things you should know about Pro Matcha

MATCHA GREEN TEA1. Pro Matcha is made of green tea. Pro Matcha, by Vibrant Health is made with Matcha, a specially grown and processed green tea. Yes, you heard right. It’s made with GREEN TEA! We’ve all heard of green tea and how healthy it is, but this particular tea leaf has a host of nutrients, vitamins, minerals, antioxidants, and amino acids in every drop. It’s so potent that 1 serving of Matcha would give you the nutrient equivalent of 10 cups of regular green tea. The potency of Matcha makes this one of the healthiest beverages on the planet.

RUNNING2. Pro Matcha gives you sustained energy. I’d have to say that Pro Matcha is first a health and energy booster more than a standard traditional protein powder. Most supplement companies throw in a dash of something unique or special (like caffeine) to make it different enough to stand out, but Pro Matcha focused on the health and energy benefits first. The added benefits are not an afterthought. The total body benefits are the focus – starting with the brain.

The energy you get from Pro Matcha is probably best described as a calm alert. Since Matcha is a combination of unique energy boosting amino acids and caffeine, it gives you incredible clarity and the ability to concentrate without the caffeine jitters. For example, I am normally easily distracted. That’s why writing an article like this can take me twice as long as it may for others. Since I have two articles to write today, I had a shake before I started and I’m flying through it with superior alertness and the ability to concentrate, despite all the interruptions. Even after multiple texts, phone calls and emails, I’ve had the ability to jump right back on my computer and pick up right where I left off.

3. Pro Matcha is made for more than just muscle.
Most protein blends try to give you protein that mainly matches muscle protein. While Pro Matcha does have all the essential amino acids and branched-chain amino acids (BCAAs) for optimal muscle growth and repair, this supplement takes it even further to meet all the protein needs for the entire body – not just muscle.

Even though Pro Matcha has 21gms of protein in every serving, fitness enthusiasts and bodybuilders can actually add Pro Matcha to their regular protein shake for even more protein power (as well as all of the other benefits of Pro Matcha).

PRO MATCHA GREEN TEA4. Pro Matcha is green. Don’t let the color freak you out. While you can get Pro Matcha in different flavors, like Vanilla and Chocolate, the Matcha green tea leaf and spirulina protein make the powder green despite the flavor. While this is not my favorite tasting protein supplement, the green color reminds me it’s more than just a protein powder.

The same way I like orange juice more than milk (and can’t fairly compare the two because they are totally different beverages), you can’t compare traditional protein powder with Pro Matcha because they are totally different supplements. Pro Matcha happens to have a great dose of protein in it, but its focus is the energy boost and total health benefits.

vegan5. Pro Matcha is Vegan. Pro Matcha is made up of Algal, Sacha Inchi, Yellow Pea, and Spirulina, but the biggest protein-packing ingredient is from yellow pea. So, Pro Matcha is great for vegetarians and vegans. Finding a quality protein for vegans can be challenging, especially for my fit friends. Pro Matcha meets all the requirements for vegans who are serious about fitness and provides general health benefits to people who don’t yet go to the gym (yet!). Shoot, maybe after starting Pro Matcha, they’ll have the energy to start working out, too!

Pro Matcha Benefits

  • Non-GMO
  • Gluten Free
  • Vegan
  • Low Carb
  • Low glycemic index
  • Aids in weight loss
  • Curbs Hunger
  • Detoxifies
  • Pre or Post Workout
  • Non-Allergenic
  • Productive (No-Crash) Energy
  • Digestible
  • Contains all essential amino acids and BCAAs
  • Fiber, vitamins, minerals, nutrients
  • Immune Support
  • pH balancing

Save with this Coupon Code

Use this coupon code: PFITBLOG for 20% OFF the total order! CLICK HERE to shop.

This post is sponsored by Vibrant Health. My opinions are my own.




Suck It Up And Eat It

eat your veggiesDid your parents make you eat your veggies before you had dessert? Did they make you try food you didn’t like. I remember HATING squash and it was my mom’s favorite. Guess what, I had to eat it too. She didn’t make me eat a ton of it, but she did always want me to at least have a few bites. I’m so thankful she made me try these things because it taught me to “suck it up and eat it” – which is something I still have to apply as a grown adult. And, guess what? Eventually, I started liking the same foods I used to not like.

When we grow up, we think we should be able to eat whatever we want to eat. But, it doesn’t take long before we realize that has serious repercussions. Over time, we realize we need to eat what is good for us – whether we like it or not.

Southwest Scrambled EggsFor example, I don’t like eggs. With that said, I eat them anyway because they are good for me. Today, I added sautéed onions, fresh diced tomato, hot sauce and light sour cream to make them a little more enjoyable. My point for sharing this is not to give you an egg recipe but to encourage you that we don’t have to like every meal we eat. We don’t have to hate food either, but sometimes we need to eat what is best, not just eat what tastes best.

We live in a world full of people who are not accustomed to making sacrifices. Most people believe you should be able to have your cake and eat it too. We live in a society that trains people to think of food as entertainment, instead of fuel.

People think “what do I want to eat” instead of “what does my body need to eat”. Again, not that it can’t taste amazing, but food was created to nourish us, not to entertain our tongue at every sitting.

It’s not that we always have to sacrifice taste for quality, but we shouldn’t determine what we eat based solely on what we prefer to eat (or taste – because if it were up to me, I’d want to taste chips and salsa at every meal!).

Eating is no different than any other responsibility we have. We have a responsibility to do tasks at work we don’t enjoy. We have a responsibility to work in order to deserve a paycheck. And, we have the responsibility to take care of our body and that includes eating what is best for our body – doing the work to deserve the reward (good health). Food, like work, will include some things we love and some things we don’t like as much.

People often tell me how much they don’t like certain veggies, like broccoli, asparagus, kale or brussel sprouts to name a few of the most disliked foods I hear about. Of course, we ALL would rather have pasta and pie, but what do you despise more? Being overweight or eating foods that may not be your favorite (at first) – because, seriously, your tastes WILL change.

tasteMost healthy foods really do taste amazing. Some foods I like, you may hate and vice versa. In other words, I’m not suggesting you have to eat tasteless foods and not enjoy eating. I’m just suggesting that some foods you may not be used to eating may eventually be a food you begin to prefer if you give it a chance. It’s good to exercise your discipline by trying new things, training your tongue to enjoy foods you used to not like.

We know this is possible because most people that drink Diet Coke now (and love it), used to hate it (me included). I used to hate Greek yogurt and now I love it and can’t stand regular yogurt. My husband used to hate fish and now he loves it. He also used to hate fruit in his salad and now he can’t get enough.

Expand your horizons (and taste buds) – and expand your health and fitness.


“Up to 80 percent of the flavors we taste actually come from our sense of smell, which is why there’s a link between aroma and appetite, explains Dr. Christina Major at Crystal Holistic Health Consulting in Sunbury, Pennsylvania.” CLICK HERE for more fun facts about taste.


What are some foods you used to not like that you now really love?

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