So...what's the point of trying to get healthy? Why bother?

Consider this: Whether you're a teacher, a nurse, an artist, a construction worker, a public speaker, a stay-at-home parent, an attorney, or whatever your calling is, wouldn't you be more effective at it if your physical health were not a barrier? What if you had the power to make a change? You do!

There's no "magic bullet" to being healthy, but it can be done with small changes and consistency. You can do it, and you are worth the investment! 


Allow me to ask:

  • Do you feel hopeless to change your health for the better?
  • Are you carrying more weight than you'd like?
  • Does it seem there aren't enough hours in a day to do everything on your schedule?
  • Have you made efforts to take better care of yourself, but to no avail?
  • Would you like some ideas on how to start a journey producing long-lasting results? 


If you answered "yes" to any of these questions, I invite you to check out my new book, H.E.A.L.T.H.: It's Not Rocket Science (My Journey to a Healthier Me). In it, I share how I came to develop a PRACTICAL plan for success in my journey to better overall health by using small, attainable goals to achieve LONG-LASTING results.

In addition, it received the honor of being an Award-Winning Finalist (Health: General category) in the 2018 International Book Awards.


H.E.A.L.T.H.: It's Not Rocket Science (My Journey to a Healthier Me) was honored to be a finalist (Health: General  category) in the 2018 International Book Awards!

H.E.A.L.T.H.: It's Not Rocket Science (My Journey to a Healthier Me) was honored to be a finalist (Health: General category) in the 2018 International Book Awards!

H.E.A.L.T.H.: It's Not Rocket Science (My Journey to a Healthier Me) received the honor of being nominated for a 2018 Christian Literary Award Sports & Fitness category)!

H.E.A.L.T.H.: It's Not Rocket Science (My Journey to a Healthier Me) received the honor of being nominated for a 2018 Christian Literary Award Sports & Fitness category)!

Want to know more?

Model P31 Fit by Bridget McCray 


You’ve written your S.M.A.R.T, goals, as we discussed in the last couple of articles, and you have been doing well for the first few weeks. You’ve been mindful of what you’re eating, and you’ve deliberately made time to exercise at least three times a week.

Then, a co-worker picks up a couple of boxes of doughnuts to surprise everyone, and they’re your favorite. Uh oh! After thanking your co-worker for being so thoughtful, you eat not one, not two, but three of those sweet treats. Now, you’re beating yourself up for having indulged. Does that sound about right?

Perhaps, you’d carved out time in your already-tight schedule to walk in the park with a friend four days that week, not knowing that “Mother Nature” would not cooperate. There were thunderstorms on two of those days, and you missed that time to get your body moving. You felt frustrated because you didn’t have any other available time in your calendar for physical activity. You prefer being outdoors, but your available times to exercise don’t always coincide with nice weather. Do you ask yourself, “What’s the use?” and give up on working out?

Our emotions are powerful and play an important part in our lives, even in our efforts to adapt a healthier lifestyle. Things happen that we don’t always foresee. That’s life. We don’t have to beat ourselves up. We don’t have to give up. We can learn how to make adjustments. We do have options.

To the person who indulged in the doughnuts, that can’t be undone. Own it. However, she can make a better choice at the next meal. She could also choose to eat a good breakfast, and/or maybe drink a bottle of water to feel full, where there’d be less room for temptation. There are options.

The one whose workouts were curtailed by the storms could perhaps invite a friend to join her to powerwalk in the mall, go to a fitness class, or even follow an online video or a DVD to move her body until the weather improves. There are options.

As we’re learning how to make adjustments, it’s a good idea to have at least one loved one on whom we can depend for encouragement and accountability.

When you beat yourself up for making an impulsive food choice, that friend will remind you that your habits are changing for the better and that the one choice does not have to define your journey. In other words, he offers encouragement.

When you get bothered and want to pass on working out, because inclement weather wrecked your plans, that family member will remind you that your health is too important for you to skip it. In other words, she offers accountability.

You can have long-term success on your wellness journey. You can learn to make adjustments. Remember that there are options. Here’s to a healthier you!

Bridget McCray
Contributing Writer

Author, H.E.A.L.T.H.: It’s Not Rocket Science (My Journey to a Healthier Me)

Available at and in both paperback and eBook formats!

Booking Information
Please visit

Diesel: The Dittleberry's Diva is an extraordinary tale of "Good vs. Evil by Cindy H. Reed 


Diesel always knew she was gifted, blessed, and one of God's chosen. She could see spirits and sense their presence—both good and evil. She could also clearly hear the voice of the Lord, and she knew He had plans for her life.

Satan is on a mission to rewrite Revelation. He wants to gather lost souls, gain more followers, and build a stronger army on Earth. He believes he has the power to alter what has been foretold about his demise, and he works diligently to turn the tide in his favor. He sees himself as the victor!

Will Diesel be able to save the lives of two kidnapped girls who are intended to be human sacrifices in Satan's induction ceremony?

Will Satan's army of demons possess the lost boys on the college campus?

Will Diesel choose to listen to God's direction or will she run away from her God-given mission?

Diesel: The Dittleberry's Diva is an extraordinary tale of "Good vs. Evil," written for audiences of all ages!

Humbly Yours by Val Crawford 

Remain in HIM

ABBA FATHER – Thank YOU once again for the opportunity to share with another. Thank YOU for YOUR Word. Speak LORD! YOUR servant-daughter is listening! Let the words that flow from this pen provide edification, strengthen, and to provide peace and a hope where needed in the Matchless Name LORD JESUS!

If you remain in ME and MY Words remain in you, ask what you will and it will be granted to you …

(John 15:7)


P-raise  -  Glorify, Honor, Adore, Worship

R-epentance  -  sorrow, remorse, regret

A-doration  -  Esteem, Admiration, Respect, Worship

Y-ES to HIS Will!  … Enough said?

E-xultation  -  Euphoric, Ecstatic Delight

R-everence  - Amazed Astonishment, Worship

It makes sense, doesn’t it? “If you remain in ME and MY Words remain in you,” … ask for what you want … and I will give it to you. Just like that. BUT … in the words of wise, ole, Rafiki of ‘The Lion King,’ “Look haarrrder…”

Pay attention, Beloved! It’s a set-up!  Yes, it is! A wonderful set-up … but a set-up, indeed!

If you remain in HIM and HIS Words remain in you, you will soon discover that the words coming out of your mouth … wait for it! … are HIS Words! And THAT is not a bad thing at all! Because ABBA FATHER has a Plan for you! And it is a Plan to bring you a future and a Hope (that is to say, “expectations full of confidence!”); a Plan for your Good and not evil; GOD plans for you (us) to be in Good health, even as your (our) soul flourishes!

Ahh … Now I get it! ‘Remain in ME! Keep MY Words in you! I ALWAYS Honor MY WORD!

If HIS Words are in me – if I am feeding on and filling up on HIS WORD, HIS WORD is going to start coming out of me! And when HE hears “the words that are coming out of my mouth,” HE recognizes it as HIS WORD! As my words (will) shift to HIS (Words) WILL for me… as I start to regurgitate HIS WILL, in words and actions, HE Honors HIS WORD!! And the Good News is HIS WORD will not return to HIM empty! HE WILL Act on HIS PROMISES!

As we walk in (remain in) HIS Word, get ready for Advancement! Get ready for Increase! Get ready to Expand! Get ready for ELEVATION!!!

So, let us Glorify HIM with worship-full adoration; Let us be so remorseful that we turn away from anything that makes HIM sad; Let us with respectful admiration say YES to HIS WILL; and then with Euphoric Ecstatic Delight, continue in Astonished Amazement at the open-ended Blessings that HE continues to shower is in, Worship HIM with our whole hearts!

Val Crawford
Contributing Writer

Model P31 Fit by Bridget McCray 

Do You Have A Plan
for Your Health?

We make plans for lots of things, don’t we? Where we want to live, how much money we’d like to make, where our children will go to school…the list goes on. Yet, for many, there is no plan for their health.

We often go through our daily lives of busyness, giving little thought to what we’re putting into these amazingly complex bodies in which we live. We have the tendency to forget that we only have one while we’re on this earth. Maybe, it’s just me.

Actually, it used to be me…until I had a health scare. Once I was faced with that very real challenge, I knew my perspective about food would definitely need to change. It was imperative that I learned how to start making better choices.

As my husband explained at the time, food is fuel for our bodies. Just as we would not put regular unleaded gas into a vehicle that requires premium unleaded, we should take care to put the best possible “fuel” into our bodies, which are worth much more than any automobile.

So…your mind is made up, and you’re ready to make some changes. Great! You may be asking yourself, “Now what?? Where in the world do I begin??”

Consider drafting a simple plan, then making it S.M.A.R.T, as we discussed last month. For example:

General goal: “I am going to eat less salt.”

S.M.A.R.T. goal: “I’m going to decrease my sodium intake by only eating fast food for lunch two days a week, instead of five, and by accurately tracking it via my favorite health app, in order to lower my elevated blood pressure by the end of this month.”

Specific: decrease sodium intake with only two days of fast food

Meaningful: “lower my elevated blood pressure”

Action-oriented: eating fast food for just two days; accurately tracking sodium intake using an app

Realistic: fast food lunch for two days, instead of five

Timely: “by the end of this month”

If we don’t decide to take our health seriously, who will? Truthfully, no one can do that for us; it is our responsibility. We can pray until the proverbial cows come home, but we still have our part to do. Faith without works is dead. (James 2:20)

Again, consider creating a simple plan, and make it S.M.A.R.T. Remember, we crawl before we walk, so be encouraged. You likely won’t reach your goals overnight, but consistent effort (not “perfection”) will get you there sooner than you may think!

There are family members, friends, neighbors, and co-workers who love us and depend on us. Why not do all we can do to have the best quality of life possible to share with those whom we love and who love us?

If you’d like to hear more about how I was able to turn my own health around, by the grace of God, without gimmicks and with long-lasting results, I invite you to check out my book, H.E.A.L.T.H.: It’s Not Rocket Science (My Journey to a Healthier Me), for more encouragement and motivation.

Until next time, don’t forget to work your plan!

Author, H.E.A.L.T.H.: It’s Not Rocket Science (My Journey to a Healthier Me)

Available at and in both paperback and eBook formats!

Booking Information
Please visit

Bridget McCray
Contributing Writer

Model P31 Fit by Bridget McCray 

Get S.M.A.R.T
with Your Goals 

So…it’s a new year. What are most of us inclined to do in January? Make a plethora of resolutions!

* “I’m going to lose 15 pounds this week!”
* “I’m going to drink a gallon of water a day!”
* “I’m going to go to the gym twice a day every day!”
* “I’m going to cut out all the salt in my diet!”

Do any of these declarations sound familiar? Of course, they do. Most of us have said one of these things, or at least, something similar. Right?

Then, what happens when:
* … we gain two pounds that week, instead of losing 15?
* … we end up barely drinking a bottle of water a day?
(You get the idea.)

We tend to give up, don’t we? What if we took a different approach, creating goals that set us up for success, instead of for failure? We can do just that by using S.M.A.R.T. goals!

(Image credit:

Let’s take one of the resolutions I mentioned earlier and turn it into a S.M.A.R.T. goal as described in the image:

Resolution: “I’m going to lose 15 pounds this week!”

This statement is specific (“15 pounds”), but there is no mention of its meaningfulness. There are no planned action steps stated, and it is not realistic (“15 pounds in one week”) though, it is timely (“this week”).

Side note: One pound is equivalent to 3,500 calories. In order to lose a pound, one could cut 500 calories a day from his or her diet, burn 500 calories a day with exercise, or do a combination of the two in order to achieve a safe and healthy weight loss of 1-2 pounds per week. (500 calories x 7 days = 3,500 calories or 1 pound)

After some necessary adjustments, let’s look at it again:

S.M.A.R.T. goal: “I’m going to lose one pound per week this month by creating a 500-calorie per day deficit through diet (decreasing by 200) and exercise (burning at least 300) in order to help lower my slightly-elevated blood pressure.”

This now meets the criteria of being a S.M.A.R.T. goal. It is:

Specific: “lose one pound per week this month”
Meaningful: “to help lower my slightly-elevated blood pressure”
Action-oriented: “creating a 500-calorie per day deficit”
Realistic: “lose one pound per week”
Timely: “lose one pound per week this month”

I hope that seeing this example helps you to understand how to turn your resolutions into something that helps you move toward success. I have been on my own wellness journey for almost five years and have used these beneficial principles. However, over the last couple of years, admittedly, I have lost my focus in a couple of areas.

That being said, I’m going to share a resolution of my own, in order to hold myself accountable to you, the reader: “I’m going to increase my stamina.” In my next article, I will show how I turned that into a S.M.A.R.T. goal.

I invite you to join me in this challenge. Will you revise your resolutions to make them S.M.A.R.T. goals? Just pick one, and go for it!

Bridget McCray
Contributing Writer

Author, H.E.A.L.T.H.: It’s Not Rocket Science (My Journey to a Healthier Me)
Available at and in both paperback and eBook formats!

Booking Information
Please visit

Here is a clip of an interview done July 16, 2018 with Joy & Company. Take a listen!