4 reasons God wants you to exercise and eat better


God wants you to be healthy.

He wants you to be spiritually healthy, emotionally healthy and…yes, physically healthy! For many, getting physically healthy and eating right is a struggle. Most of the time the reason to not take care of yourself is not laziness or lack of desire but deeper hurts, wounds, and self image issues.

Jesus meets us in the midst of our emotional storms and helps us through them to get the motivation to care for ourselves in every way.

One of the best ways to get healed of our emotional wounds is to take care of our bodies. 

A 2009 study of patients with severe chronic obstructive pulmonary disease found that 22 percent of the participants had at least mild depression, were taking antidepressants.  (Excerpt form clinical magazine) 

This is one of many links between our emotional health and how we care for our bodies. 

So here are four reasons God wants you to exercise and eat better: 

1. He loves you
  His love for you goes beyond your spiritual needs. He cares about your whole being and wants you to take care of your self. 

2. Your body is the temple of the Holy Spirit
     God has placed His spirit within you. How amazing! If you really take a moment to think about that, it’s humbling to think that the creator of the universe has come to dwell inside you, His temple. So how would we take care of His temple if we were in charge of a physical temple? We would ensure it was clean, things were in order and that is wasn’t filled with clutter. Now take that analogy and compare it to the food we eat and amount of exercise we do? Don’t feel guilty or condemned if you currently do not eat healthy or exercise. Scripture says that there is NO condemnation for those who are in Christ. Jesus does not condemn you, but wants you to live your life in Him to it’s fullest. One way to do this is to care for His temple…YOU! 

3. He has a plan for your life. 
     God has good works He has prepared in advance for you to do and wants you to complete it. There was a friend of mine that did not eat healthy or take care of himself. He was a wonderful man of God that I believe died before his time of a heart attack. Don’t let that be you. Start caring for your body today.

4. He wants us to model self control (One of the fruits of the spirit) 
God has designed us to live a life of self control. If there are areas of our life that we lack self control, God’s spirit is there to empower us to overcome it and get the breakthrough we need.  

2 Peter 1:3 (NLT) says:

By his divine power, God has given us everything we need for living a godly life. We have received all of this by coming to know him, the one who called us to himself by means of his marvelous glory and excellence.

3 John 1:2 (NLT) says:

Dear friend, I hope all is well with you and that you are as healthy in body as you are strong in spirit.

This is not about being a size two or running a marathon. It’s also NOT about cutting out sweets! It’s about healthy moderation, being conscious of how we are caring for our bodies so we can honor the Lord and be in the best shape to accomplish everything He has called you to do. So if you need to start again, do it today! God will give you the strength and motivation to move your health from breakdown to breakthrough!

What steps are you taking to care for “The Temple of the Holy Spirit”…your body? Let me know! I would love to hear your thoughts! Leave a comment or a voice mail. Click the “Send Voice Mail” Tab on the right. 

5 Steps To Get Your To Do List To Zero…Sort Of

To-Do List Everything Dry Erase Board Overworked Stress

OK…you are reading this blog post because you feel so overwhelmed with everything that you have to get done…right?

In fact you probably thought “KC, I’m too overwhelmed to even write my “To Do” list! To put your mind at ease (or possibly make you more stressed) your “To Do” list will never be completely finished. You may cross some things off but there will always be other things to add to the list.

So how can you stop feeling overwhelmed and stressed about everything you have to do?

Here are 5 steps to feeling less stressed and in control of the things you have to get done.

1. Write it down!

This may seem like a total no brainer but I promise you (and you may be one of them) not everyone writes  down the things they have to get done. The worst thing you can do is keep things in your head! Your brain is trained to try to tell you everything that you have to do all at once! Also, it tells you that you have to get it all done this very second. As long as you keep things in your head you will continue to feel tremendous stress and like you will never dig yourself out of the mess you are in.

2. Group your tasks into like categories

For each task ask yourself the following questions

“Where does this need to take place? Home, Computer, Calls, Errands, Work, etc… also ask

“Do I need to do this or can I delegate it to another person?” 

Write next to each task the place or the person that will complete the task.

3. Set a date to complete each task: 

For each task ask yourself the following question:

“When does this need to be completed? Next Monday?, Tomorrow morning? Etc…

Write down the date next the each task and category for each task.

4. Rewrite your “To Do” list

Rewrite YOUR “To Do” list (not the task that you have delegated) beginning with the tasks that have to be completed the quickest working your way out to those that have the farthest deadline. Then, delegate the remaining tasks with the completion date to the specific person.

5. Do the tasks on your list! 

Having an organized list of everything that you need to do or that you have delegated will relieve stress automatically. What will relieve the stress even more is when you begin to carry out those tasks and cross them off your list. Get your “To Do” under control! Get Free, Move your To Do list from breakdown to breakthrough! You can do it!

What is your biggest obstacle to getting your “To Do” list completed? Leave a comment below. 

How To Find Fulfillment Over Happiness

Beauty Girl Outdoor. Teenage Model Girl Posing in Sun Light
You want to be happy. I want to be happy. I have never met anyone who didn’t want to be happy yet you can be happy and still feel very unfulfilled in life.
Happiness is a temporal emotion attached to momentary experiences. Seeking happiness isn’t wrong it’s just limiting.When we chase happiness we are all actually searching for fulfillment.
When we chase happiness we are often choosing instant satisfaction over long term gain. We do this to cover over our lack of fulfillment and meaning in our lives. Finding fulfillment and meaning is what brings depth to our lives.  Happiness will come and go but fulfillment will give you depth beyond one single emotion like a happiness.
Fulfillment speaks to our inner soul it connects us to something greater than ourselves. Happiness will give you temporary joy but fulfillment will give you purpose. When you are living a life of purpose and meaning, a life with fulfillment, you can push through almost anything regardless of your emotional state.
So how do we find fulfillment over happiness? 
1.Always remember you are special and important to humanity.  
Accept that there is only one YOU and YOU are on this earth to make a difference. I don’t believe that we are all on this earth by chance. God created you for a reason. Your life matters.
2. Never make money and things your main focus. 
Decide today that true fulfillment has nothing to do with any amount of wealth or things you can accumulate. There is nothing wrong with wealth or owning a bunch of stuff. They both bring temporal happiness but never true fulfillment.
3. Help people. 
True fulfillment is found when we help others. You can rake your elderly neighbors leaves, bring a hot meal to a friend, volunteer at a local homeless shelter, or take a philanthropy trip to help starving children in the Sudan. Helping others is key to finding fulfillment.
4. Forgive and Let Go
When you live a life of forgiveness you find that your life is filled with greater fulfillment. Forgiveness causes our spirit to feel unchained from the hurt and pain that people have caused us. Forgiving others does not mean becoming friends with the person that hurt you or if you have been hurt in a horrible way such as being molested (like I was as a child), forgiveness does not mean speaking to the person. You can forgive someone in your heart with out telling them face to face. Letting go of past hurt and pain is essential to finding fulfillment. As long as you live your life feeling physically, emotional, or spiritually robbed in some way, you will never find complete fulfillment. It took years for me to forgive the person that molested me. It messed me up as a child, but true freedom and true fulfillment came when I forgave and let go.
Move your life from breakdown to breakthrough today!  Clear the physical, emotional and spiritual clutter from your life. Fulfillment comes when we give and forgive. Stop chasing happiness and go do that which brings true meaning and purpose…true fulfillment.
How do find fulfillment in life? Let me know. I would love to chat with you! Leave a comment below.  

5 ways to change the climate in your organization




What’s the climate in your organization? I am not wondering what your office thermostat is set at. I am talking about the leadership climate. A leadership climate is an environment where people can grow to the next level.

How can you create a leadership environment ? Follow these five steps.

1. Begin with encouragement.

Everyone in your organization has the need to feel appreciated and noticed. Some more than others.. You may have some great self starters that appear to never need encouragement. This couldn’t be farther from the truth. Everyone needs to know that they matter. For people to know they matter, they need to know step two.

2. Clarify expectations.

If your leaders do not know what is expected of them, how can they know where to go next? It is your job to overly communicate what your desired outcome is so they have a track to run on. This should be in the form of a job description. You can’t just say “I want you to show up on time and work hard”. Your expectations have to be clearly communicated and measurable which leads to step three.

3. Set goals

Once you have clarified your expectations through a job description, the next step is to attach measurable goals. I like to set S.M.A.R.T. goals. This is an acronym for:

S: Specific

M: Measurable

A: Attainable

R: Realistic

T: Time Bound

When you set S.M.A.R.T goals for your leaders, they know where they stand, what is expected of them, where they are going and how they are going to get there. Which leads to step four.

4. Follow up evaluations

You can only expect what you inspect. If you do not follow up with your leaders on a regular basis, they will begin to feel unappreciated, lost and frustrated. You can only maintain a strong leadership climate by keeping the pulse of your organization.Regular evaluations help you to do this. I am not talking about micro-managing. Micro-managing suffocates people and does not give people the freedom to make decisions for themselves. It leaves them feeling that they are just following orders instead of leading and creating. Strong leaders need regular evaluations to know how they are doing but also plenty of room to feel that they can run with ideas for their specified area of expertise. Which leads to step five.

5. Do it all again.

You never come to a place where you stop encouraging, stop clarifying expectations, stop setting goals or stop evaluating everyone’s progress. When you are consistent in these areas, you create a climate for leaders to flourish and soar to the next level because they know you care about them and what they do.

Question: What can you do today to begin changing the climate of your organization and move it from areas of breakdown to breakthrough? Leave a comment below!

9 Breakthrough time saving tips


Everyone wishes it was possible to “Save Time” yet we all have twenty four hours in a day. That being the case, why do some people seem to accomplish so much more over the course of their day than others? The key is being very intentional. The more intentional you are with each step you take the more efficient you will be.

Here are 9 time saving tips to help you get things done:

1. Get Up Earlier

That old saying “The early bird gets the worm” is so true. Choose to get up a half hour earlier than you normally do. Jump right in to the shower if you have to to wake up. Don’t lay in bed till the last minute. By starting your day just a little earlier, you will feel more relaxed and less stressed because you’re not rushing around trying to get out the door.

2. Move your Alarm Clock

Place your alarm on the other side of the room so it forces you to get out of bed to shut it off. No snooze button! (This works great for me!)

3. Plan Ahead

Set out anything and everything you can the night before for the next morning. Decide the night before what you are going wear, what you are going to eat, and what you will need to take with you to work.

4. Color Match Your Clothes

Organize your closet according to like colored items. This allows you to choose quickly and find that shirt you’re looking for!

5.Organize Your Office

No matter if your office is at home or at work, organize it in such a way that everything is with in arms length. Everything from your printer to paperclips should be close. This minimizes trips to and from the printer or across your office to grab a paperclip or stapler and waste your time.

6. Use reminders on your smart phone

With todays technology there is no reason to forget to do or follow up on anything. If you have an iPhone with SIRI you can tell it to remind of anything so you remember at a later date. I use SIRI constantly. As a thought, idea, task or call that I need to follow up on comes to mind, I let SIRI know. When the reminder pops up I either schedule the task at the appropriate time or defer it for a later date. The point is capturing the thought in the moment so you do not forget.

7. Eat Healthy and Exercise 

This is a big one.  If you do not eat right and exercise  you will not have as much energy. Lack of energy leads to Lack of productivity which leads to wasting time. The worst thing you can do is live off of processed food, coffee, pop or energy drinks. The best thing I ever did was stop drinking caffeine. It took me a few tries but I was able to move away from caffeine entirely.  I have more energy in the morning now than I had WITH caffeine. My stress level is significantly lower and combined with eating healthy I am in the best shape of my life. Because my mind and body are in sync I am clear headed and more focused thus helping my productivity.

8. Review your Calendar

Review your calendar for the next day and week before bed each night. This will actually help you to rest better knowing what is up ahead so there are no surprises.

9. Go to bed at the same time every night. 

Getting a great nights sleep is crucial to saving time. Like eating right and exercising, going to bed at a consistent time helps you to feel rested and helps you get in to a groove with your over all routine.

Jim Rohn said : “Discipline is the bridge between goals and accomplishment.”

Each of these time saving tips take discipline. You can do it. As you discipline yourself in these areas you will find your Home, Head and Health Organized. Save time by implementing these steps and move your life from breakdown to breakthrough!

Question: Which step are you going to begin with? Leave a comment below. I would love to hear from you! 

How to deal with someone that has a grudge against you


You know they are upset. They’re walking around telling everyone… but you. You have heard about it from three people now,  yet you’ve not heard it from them. Yep, you said something, did something, that offended them and now they are mad. You didn’t mean too, it just happened. 

Welcome to the world of ministry, family, workplace politics or just…life. 

Your words can be taken out of context. Your motives will be judged. You may not have a smile on your face when you make eye contact with someone and that will cause somebody to judge you and hold a grudge. But what do you do when you find out about it?

The mature thing to do is to go to the person and work through the grudge. It doesn’t matter who it is, we should make the first move. 

So what do you say? 

Begin with this sentence: “I am sorry if there is any way that I have offended you and I’m asking for your forgiveness.” 

Maybe in this situation you are right but by asking forgiveness for the offense, it defuses the situation, breaks down walls of hostility and opens up the door for true reconciliation to happen.

Here are some great questions to ask yourself:
1. Is there any grudges that I have failed to address? 
2. Is there anyone that I am refusing to forgive? 
3. Is there anyone that has offended me? 

Move your relationships from breakdown to breakthrough today!

How have you handled someone that had a grudge against you?

Leave me a comment. I would love to hear your thoughts! 

7 steps to creating a health and fitness culture in your life


I can’t imagine how many bundles of P90X or T25 have been sold to men and women while they were sitting on the couch eating ice cream.  I CAN imagine those same bundles of P90X and T25 now collecting dust next to the treadmill that has now become a “clothes hanger”.  If this is you, you’re not alone! I own both DVD sets and I do not use either one. Yep, I fell for it too. Here’s one thing that I have learned over time though: If you want to get fit and healthy, you have to create a culture of health and fitness in your life.  A health and fitness culture is not something you jump into taking on an exercise routine that you have never done before nor in shape for. A health and fitness culture happens gradually, over time in small, bite size increments.

As you implement small changes, it becomes a way of life.

We are a culture of instant results. We hate waiting. We want instant gratification. If you were honest with yourself, you would admit that the shape you are in today did not happen instantaneously. It happened gradually, over time with each individual daily choice. The good news is, today is a new day! You can begin again right now. 

So here are 7 steps to creating a health and fitness culture: 

1. Have a bigger reason to create a fitness culture than just getting fit. 
     Your goals to create a health and fitness culture need to be about something bigger than yourself. Why do you want to creature that culture? Is it because your body is the temple of the Holy Spirit? Is it because you want to live a long healthy life with your family and be able to play with your grand kids someday? Have a vision that gives you a bigger reason each and every day to stick to the plan.  

2. Set up a meal schedule
    Have a list of three possible healthy selections or categories that you can eat at breakfast, lunch and dinner. For example, I know that I can choose to eat eggs, oatmeal or an extremely low sugar content cereal for breakfast. Having three categories gives me variety and a healthy choice. 

3.  Keep healthy snacks (that you actually enjoy the taste of) with you at ALL times. 
     One of the quickest ways to destroy your fitness culture is to not have healthy snacks with in-between meals. 

4. Cook at home as much as possible 
     Cooking at home not only helps you to control what you eat, it also creates great connecting points with those in your home. 

5. If you need to eat out, have a plan before you get to the restaurant. 
     Knowing what you can eat at your favorite restaurant puts you in the drivers seat when it comes times to eat. 

6. Be accountable 
     Recruit those that are close to you and love you to hold you accountable to your new fitness culture. Fill them in on everything you are doing and want to accomplish. 

7. Begin taking small steps to exercise
     Take a walk or a short jog around the block and then do it again the next day, and the next, and the next until you are walking a few miles or running a few miles. 

Creating a health and fitness culture is about small consistent choices each day that compounds to create a lifestyle that lasts for years to come!

You can do it! Move your health from breakdown to breakthrough today!

What would you add to the list? How are you creating a health and fitness culture in your life? Leave a comment below or a voice mail on the side of the page! 

How I brought greater clarity & focus to my life by defining three things

through camera lens


My life used to be pretty chaotic. I would over commit and underestimate what I could actually accomplish leaving me feeling unclear as to what was  most important.  I was a habitual overcommitter (That’s a new word I just made up! Well, after a Google search it is in the urban dictionary.)  I would say yes to serving on boards, yes to every counseling session, yes to taking on that extra project, yes to the dinner appointments,  yes, yes , yes. I wanted to help people so I always said yes. It was easy to justify my yes answer under the guise of “helping” people. As I said yes to helping others, I was causing areas of breakdown in my own life.

Today, I still love helping people but am very focused and clear about what I commit to.  Over the last four years I have learned the difference between being busy and living  focused.

Focused living is saying no to everything that is not essential to your core purpose.

Here is a great definition of core purpose from Jim Collins:
Core Purpose: A persons fundamental reason for existence  – a perpetual guiding star on the horizon, not to be confused with specific goals or strategies.”

My core purpose is: “To help my family, friends, church and world learn and grow in the way, the truth and the life of Jesus.”

So how can you know what fits in your core purpose and what does not?

I use the following core guiding principles to direct how I accomplish my core purpose:

  • I will live out my core purpose by prioritizing my schedule around my family before everything else.
  • I will live out my core purpose by teaching, equipping and participating in community with our element Church family.
  • I will live out my core purpose through the 1 Day Breakthrough blog, podcast, teaching and coaching.

Everything I say yes to has to fit in to my core guiding principles and my commitment schedule.

My commitment schedule looks life this:

  • I commit to one counseling session on Sunday after service only unless  it is an emergency. All counseling sessions have to be done by 2pm.
  • I commit to early morning breakfast appointments and short lunch appointments two times a week.
  • I commit to one extra evening appointment twice a month.
  • I commit to attending a small group one evening a week at my church

If you are unclear as to where to commit your time and energy, take time to define the following three things for your life:

  1. Your core purpose
  2. Your core guiding principles
  3. Your commitment schedule.

When you have these three things defined, will gain the clarity and focused needed to move your priorities and schedule from breakdown to breakthrough!

Question: What areas of your life are you looking for greater clarity? Leave a comment below.