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Posted by Kaci@WhatCanBeGained on August 11, 2019August 11, 2019

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#10SecondPrayers are short, but intentional prayers designed to connect you quickly to the Lord and the power of His Holy Spirit in the midst of your busy day. Pause for 10 seconds and align your heart with His. You’ll be amazed by what He will do. There’s power in small moments when we surrender them to Him. Feel free to repost and share however you’d like! The whole purpose of starting to share these is to help others! // How can I pray for you this week? Tell me in the comments or shoot me a DM!! ♥️ 🙏🏼 // #TrustThePAC #MyRxIsFood #MyTxIs150 #LikeHowYouEat #LikeHowYouMove #spirituallyfit #spiritualhealth #PrayBoldly #PrayBoldPrayers #PrayerWarrior #spiritualgains #HighLevelLiving #10secondprayer38 #faith #prayer #PowerOfPrayer #blessed #proverbs31 #proberbs31woman #believer #saltandlight #beablessing #CirclePrayers #Proverbs31 #Christian #WhatCanBeGainedCoaching #TenSecondPrayers #WhatCanBeGained #WhatCanBeGainedBlog

Almost every single one of us possesses the necessary qualities required to do the things that we don’t want to do. We don’t give ourselves enough credit and because of that, we let ourselves off too easily. Most of us don’t push ourselves to the extent of our full capacity. Why? Because in most cases, the mind quits lone before the body ever does. • If I asked you to deprive yourself of food and caffeine for the heck of it, you’d likely not follow through when hunger and low energy kicked in. But, if I asked you to do so in order to complete fasting labs or testing that may have an impact on an important medical treatment, you’d likely follow through regardless of how miserable you felt. The immediate gratification wouldn’t outweigh the long term consequences. When the outcome is worth it, we find it is less difficult to comply. • We have to learn to act in alignment with the outcome we want *regardless* of how we feel. Said another way, we must learn to act in alignment with our values rather than our feelings or emotions. • “If you don’t have a purpose for doing something, it’s very hard to sustain that.” @da_rulk • Find your purpose, make it part of your identity and value system and it will be sustainable no matter what. You won’t show up and negotiate about anything because there won’t even be another option. It is just who you are. • If you need help with figuring things out, hit me up in a DM or let’s schedule a coaching call! Are you ready? Let’s get growing! • #TrustThePAC #MyRxIsFood #MyTxIs150 #LikeHowYouEat #LikeHowYouMove #spirituallyfit #spiritualhealth #HabitCoach #AtomicHabits #HealthyHabits #mindset #positivemindset #motivation #mentalgains #growthmindset #ProgressNotPerfection #spiritualgains #HighLevelLiving #healthylife #healthyfood #healthcoach #habits #habitchange #smallwins #letsgetgrowing #WhatCanBeGained #whatcanbegainedcoaching #priorities #IfItsNotAHeckYesItsANo #whatcanbegainedblog

“Javorek In Chains” Lower Body Workout!🦵🏼 • Thank you to @jillfit for introducing me to the Javorek complex protocol! This is a little workout I threw together today based on that protocol. If you haven’t used it before, you essentially perform all the movements with the same weight and don’t set them down. I threw in some chains for fun! • Instructions: Use the same weight of medium to heavy dumbbells for this whole workout. Perform 5 total rounds of each group of exercises. You’ll be doing a downchain of 25/20/15/10/5 reps back to back. Then 25 total reps of the last movement EVERY group. Rest as needed throughout the 5 rounds, but don’t put the dumbbells down if you can help it (either hold at your side or at your shoulders). If you can, only set down dumbbells, rest, and get water between groups of exercise. Of course listen to your body and be safe and rest/get H2O if needed during the groups! • Swipe through slides to see variations for making this a bit less intense if you’re just getting started with the style of training. If you’re short on time, start the downchains at 20 reps or even 15 reps. • 🌟Javorek In Chains” Lower Body Workout🌟 . Group 1: DB squats DB forward lunge R DB forward lunge L DB calf raises *Follow downchain protocol as outlined above. . 🚨(Rest/H2O)😅💦 . Group 2: DB step up R DB step up L DB box squat * Follow downchain protocol as outlined above. . 🚨(Rest/H2O)😅💦 . Group 3: DB deadlift DB reverse lunge R DB reverse lunge L DB kneeling squats * Follow downchain protocol as outlined above. • This #RestBasedTraining style workout had me sweating like crazy! Try it and let me know what you think! • ✋🏼Tag a friend! 📌Save for later! 🗣Comment below or DM me if you have questions about the movements. • #TrustThePAC #MyRxIsFood #MyTxIs150 #LikeHowYouEat #LikeHowYouMove #spirituallyfit #spiritualhealth #spiritualgains #KacisWOD #HighLevelLiving #fit #fitfam #fitfood #fitness #fitfuel #fitlife #legday #RBT #LegWorkout #LegDayWorkout #WhatCanBeGained #WhatCanBeGainedCoaching #WhatCanBeGainedBlog

#10SecondPrayers are short, but intentional prayers designed to connect you quickly to the Lord and the power of His Holy Spirit in the midst of your busy day. Pause for 10 seconds and align your heart with His. You’ll be amazed by what He will do. There’s power in small moments when we surrender them to Him. Feel free to repost and share however you’d like! The whole purpose of starting to share these is to help others! // How can I pray for you this week? Tell me in the comments or shoot me a DM!! ♥️ 🙏🏼 // #TrustThePAC #MyRxIsFood #MyTxIs150 #LikeHowYouEat #LikeHowYouMove #spirituallyfit #spiritualhealth #PrayBoldly #PrayBoldPrayers #PrayerWarrior #spiritualgains #HighLevelLiving #10secondprayer37 #faith #prayer #PowerOfPrayer #blessed #proverbs31 #proberbs31woman #believer #saltandlight #beablessing #CirclePrayers #Proverbs31 #Christian #WhatCanBeGainedCoaching #TenSecondPrayers #WhatCanBeGained #WhatCanBeGainedBlog

On leaving things unfinished... • One of the best lessons my business coach @Jillfit taught me was to look for opportunities to learn / share insights as you come across them in your day-to-day life. This is one such pearl of wisdom—pun intended. • I found this barely begun-to-form pearl in my birthday dinner oyster. Tiny though it is, it’s still a pearl, yes. However, it will never be useful for much more than shedding some insight since it wasn’t allowed to fully develop. It got me to thinking, what “pearls” have we started and not finished in our own life? What things of value are you not allowing to come to fruition for one reason or another? What dreams have you put on the back burner because life seems too chaotic? I don’t know about you, but I don’t want the burden that God put in my heart to get pushed to the side and never fully develop. • Out of discomfort comes something of beauty... The piece of sand that irritates the oyster is a lot like the burden that the Lord puts in each of our hearts for something very specific to each of us; something only we were designed for and only we can do. • Unfortunately, like the oyster and pearl I encountered the other day, not every burden is seen through to fruition. Because unlike the oyster, we get to choose what we do with our discomfort. We decide if we are going to step into the unknown and embrace the struggle it takes to ultimately create some thing of beauty and value to offer to the world, or if we will continue to play it safe and forgo creating our beautiful gift. • When it comes to your burden, you might not have all the details figured out; I can promise you I did not when I first got started. However, as you take action, things will begin to clarify and you’ll see what the next steps are. I can also tell you that things look much different than I imagined; they are even better! The Lord just asks us to be obedient with what we can and to surrender the process to Him. Be faithful with each piece of the puzzle. He will take care of the rest and let us know in due time what the full picture looks like. • What is currently on your heart? How can I pray for you in this process? Let me know!👇🏼

Thank you so much to my husband @cheesemanco and my family /friends for the wonderful early birthday surprise party last night! Best birthday I have had in as long as I can remember! • Hubby coordinated with his family to have them re-create my favorite salad at my favorite restaurant, then ordered oysters and smoked tuna dip from that restaurant as well! Swipe to see the mini pearl I found in one of my oysters! • They know I am not one for traditional birthday cake, so my mother-in-law @cheesemandeborah carved a beautiful “fruit cake” complete with a kiwi bird! My maiden name is Byrd and my mom calls me Byrdie for those of you who aren’t aware of the special meeting. • Hubby also coordinated with my childhood BFF who could not be there and my other long-distance BFF to send me sweet notes! Thank you @skiptomaludes and @mrs.piotrowski.personal.page for making me laugh and cry! • So thankful for the laughter and fun! 35 is looking like it will be the best year so far! • @ashleycbrown568 @the_caleb_brown @melodymichelleduncan @apaulstewart @hannahwcheeseman @wacheeseman

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