Dumbbell Pullovers

Dumbbell Pullovers: This exercise is a favorite of mine. It targets a great deal of upper body musculature simultaneously: the lats, chest, triceps, and even the abs. To perform: 1. Lie on your back on a flat bench while holding a dumbbell over your chest. 2. Keeping the arms relatively straight, and using a slow,.. Read more →


white cheese chicken lasagna

White Cheese Chicken Lasagna (for one single-serving) Ingredients: whole wheat lasagna noodles (to fit your carb amount) 1/2 tsp. Italian seasoning 1/4 cup chopped onion salt & pepper to taste 1/4 cup frozen chopped spinach, thawed and squeezed dry 85g chicken breast, cooked and chopped (adjust amount to fit your plan) 40g Low-Fat Cottage cheese.. Read more →


Stay positive and never give up!

Whatever you may be facing or experiencing in your life right now, I want to encourage you to stay positive and refuse to give up! It’s easy to quit, but it takes faith to press on to victory. Don’t get down when you have setbacks or bad days. Just get back up, dust yourself off.. Read more →



real forgiveness is unconditiona

Forgiveness may be the most misused, misapplied, and misunderstood quality in our culture. We think we know what forgiveness is all about, but we really don’t. Before reading further, take a minute to do this little quiz by deciding if each statement is true or false. A person should not be forgiven until he asks.. Read more →


Positive minds produce positive lives

Have you ever noticed how so many different thoughts run through our minds every day? Some are good, some bad. Unfortunately, our natural temptation is to focus on the bad; so accepting them doesn’t take any effort. The effort comes when we’re determined to cast down the negative thoughts, and take a firm grasp of.. Read more →