Get the Skinny – Answers to 45 Frequently Asked Health & Fitness Questions by Kimberley Payne

About the Book

Get The Skinny debunks the myths and promotes the practices that contribute to healthy living.

Kimberley tackles frequently asked questions such as:
* Does muscle change into fat when I stop exercising?
* Will lifting weights make women bulk up?
* Should I take vitamin supplements?
* Is a flat stomach a realistic goal?
* Can I still exercise after an injury?
* Should I take vitamin supplements?
* Is it possible to spot reduce fat?
* Can ankle weights help burn more calories?
* Are fresh fruits more nutritious than frozen?
* Is fruit juice good for me?

And many more!

 

Book Excerpt

Will lifting weights make women bulk up?

One of my favourite haunts is Chapters bookstore. I love nothing more than to order a steamed milk at Starbucks and then browse through the books for hours on end. Sometimes I’ll peruse the magazine rack and I’m often amazed at the variety of magazines available for every hobby, interest, and sport. I tend to migrate towards the fitness magazines with the body builders on the front cover. Muscles bulging over muscles. And it’s not limited to men either. Women can have bulging muscles too.

 

But not the average woman. We just don’t have the genetic makeup to develop huge muscles. The women on the covers of these magazines devote hours and hours a day lifting very heavy weights. They are on a specific diet and exercise regime to get that big.

 

So no worries if you think that by lifting weights you’ll bulk up. This simply isn’t true. Women have less of the hormone needed to build muscle bulk easily. And because muscle tissue is more dense than fat, adding a little bit more muscle to your body and decreasing your fat actually makes you look leaner—not bigger.

 

It’ll not only help you lose weight, but you’ll sleep better, have more energy, reduce your risk of heart disease, combat loss of bone and decrease your risk of osteoporosis.

 

So put your fears aside and start strength training today.

About the Author

Kimberley Payne is an experienced personal trainer with an interest in helping people experience their optimum physical health while living a balanced life that takes spiritual, emotional and social aspects into account. Visit her website.

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JumpStart – A Catalyst to Launch you into a Daily Spiritual & Physical Health Routine by Kimberley Payne

JumpStart Cover

About the Book

JumpStart is a catalyst to launch you into a daily spiritual and physical health routine.

The book provides a daily prayer, a scripture verse, an exercise challenge, and a healthy eating challenge.

Book Excerpt

Welcome to JumpStart

JumpStart is based on the BEEP Model (B—Bible Study, E—Eating Healthy, E—Exercise, and P—Prayer). My hope is that you will get into the habit of taking small steps every day to improve both your spiritual and physical health.

JumpStart is a 2-week program, Monday to Friday, with the weekends off to catch up on any days missed, repeat challenges you like, or just take the time to rest and relax.

The format follows:

B – Each day you’ll be provided with the same Bible verse but a different word will be missing. You’ll be challenged to memorize this scripture by the end of the week.

E – You’ll receive an eating healthy challenge to encourage you to think about what you’re putting in your body.

E – You’ll also be provided with a short cardiovascular challenge and every Monday, Wednesday, Friday it’ll be coupled with a simple strength training move to try. Keep in mind, that if you are unable to perform the exercise you can substitute it for something else.

P   Lastly, the prayer will be based on the P.A.T.H. model. P stands for praise, A stands for admit, T stands for thank, and H stands for help.

I pray this will be a catalyst to a healthier year for you!

 

Kimberley Payne author

About the Author

Kimberley Payne is a motivational speaker and author who writes to encourage women in both fitness and faith. Her goal is to inspire women to glorify God with healthier lifestyles. Kimberley is happily married and lives with her husband in a village east of Toronto, Canada where she hikes and bikes. Visit her website

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My Journey to the Holy Land – A Devotional Photo Journal by Kimberley Payne

My_Journey_to_the_Holy_Land_Cover-smashwords

About the Book

This short book is a devotional photo journal inspired by the author’s 10-day trip to Israel.

“Kimberley’s enthusiasm runs throughout the book and the reader wants to learn more an d more of what experience each day brought for her to share with her audience. While it may be considered as a brief travelogue of the Holy Land it is also an emotional treasure of personal reflections of how this land can impact one’s life.” A Anderson

Excerpt

How is God Like a Cafeteria Tray

Friends warned me before going to Israel that I could expect to gain weight because the food would be plentiful and delicious. Daily cafeteria-style breakfasts and suppers offered a variety of appetizing delicacies. With all the options, I wanted to use a tray so I wouldn’t drop any food on my way back to the table.

My youth pastor reminded me of these daily indulgences when he spoke on God being the foundation of our life. He compared it to a cafeteria tray. He said that many people allocate God to a certain spot or day much like they’d do with a food group on a tray. We may place a drink, entree, appetizer, and dessert on the tray. In our life, we may consider God, education, career, family, and health as separate areas. But the youth pastor pointed out that God does not want to be added to the mix on top of the tray, but rather He is the tray. God is the foundation to which everything else is added. We need God as the underlying factor upon which everything else depends and rests.

 

“Where were you when I laid the earth’s foundation? Tell me, if you understand” (Job 38:4 NIV).

K Payne

About the Author

Kimberley Payne is a motivational speaker and author. Her writings relate raising a family, pursuing a healthy lifestyle, and everyday experiences to building a relationship with God. Through her work, Kimberley hopes to inspire people to live their life to glorify God.

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Adam’s Animals by Kimberley Payne

Adam's Animals (1)

About the Book

Did you know that lions can go five days without drinking water? Learn more about lions and other creatures found in the Bible – all part of God’s marvelous creation.

This entertaining and educational book offers children loads of fun while they learn about the Bible.

Inside you’ll find:

• Bible stories about the animal

• Fascinating facts about each animal

• Whimsical illustrations for creative colouring fun

• Word search puzzles to learn new words and improve spelling

This engaging and instructive activity book is an introduction to animals and their Bible stories ideal for 6-to 9-year-olds, for home or school use and classroom sharing in Grades 1-3 to supplement the Life Sciences Curriculum on Animal Life.

 

Excerpt

Ant

 

About the Author

 

Kimberley Payne
Kimberley has volunteered as a teacher in many children’s programs at her church, as a teacher’s aide for students’ reading in the classroom, and within the library at her children’s school. She works as an Elementary School Secretary for the Catholic School Board. She combines her teaching experience and her love of writing to create educational materials for children about family, fitness, science and faith.

 

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Feed Your Spirit – a collection of devotionals on prayer by Kimberley Payne

Feed Your Spirit

About Feed Your Spirit

Feed Your Spirit is a collection of devotional articles on prayer.

Excerpt

What Prayer is to Me

When I was a child, my dad led each dinner meal with the “Our Father “. The rest of the family would listen to the first half of the prayer and then join in for the second half. At bedtime, my mom would tuck me in, give me a kiss on the cheek and say, “Don’t forget your prayers.” I never did.

My childhood bedtime ritual included brushing my teeth, lying on my back in bed and pulling my stuffed dog, Fonzi, under my arm and saying my prayers. I started with a prayer I’d learned at Brownies. “Oh Lord our God, thy children say, grant us thy peace and bless us all.” Imagine my surprise when years later, my brothers and I bought our parents a grandfather clock as an anniversary gift and the song it played at each hour had the same tune! To this day, I sing the little prayer each time the clock chimes the hour.

As a young adult, I tried to continue my night time ritual but found myself too tired to follow through and usually just flopped into bed exhausted. At dinner time, I would do a quick sign of the cross and an “amen”.

It wasn’t until I gave my heart to Jesus in my thirties that I began to relook at my practice of praying. I desired to offer to God more than my rote and ritualistic prayers. I wanted my prayers to have meaning to myself and my children. We began saying the Lord’s Prayer at dinner, but we added a small devotional to read first. We also began saying prayers at night together.

I read books, blogs, and devotionals about prayer. I took Bible studies on prayer. I learned that it’s not just talking to God, but listening to Him as well. It’s communicating with God, my Father.

It is a privilege to pray. I encourage you to look at your prayer life and ask yourself if it’s all that it can be.

“Be joyful always; pray continually; give thanks in all circumstances, for this is God’s will for you in Christ Jesus” (1Thessalonians 5:16-18).

Bio

Kimberley Payne
Kimberley Payne is a motivational speaker and author. Her writings relate raising a family, pursuing a healthy lifestyle, and everyday experiences to building a relationship with God. Through her work, Kimberley hopes to inspire people to live their life to glorify God.

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Where Family Meets Faith by Kimberley Payne

Where Family Meets Faith

About Where Family Meets Faith

Where Family Meets Faith is written and compiled especially for families. It is a collection of devotionals that show the similarities between the challenges of raising a family and building a relationship with God.

Excerpt

God’s Timing

My son asked, “Mommy, can I watch a movie?”

My answer was, “Yes, in ten minutes.”

His response started out as mild whining and then escalated into a full temper tantrum because he had to wait ten whole minutes. These ten minutes may have felt like a very long time for a child, but not the parent.

Just as we ask for our prayers to be answered God may indeed be saying, “Yes, but there is unfinished business that needs to be taken care of first.” However, we assume that since our prayer is not answered right away, God has answered, “No” or maybe He did not even hear our prayer.

I remember when I had listed my home to sell. I wanted to sell it the very first day and even expected the very first people to view the house to make an offer. You can imagine my disappointment when the first showing did not yield the desired results. Neither did the second, nor the third, fourth or fifth showings. I was distraught. I thought God was ignoring me. Maybe I had done something wrong and He was punishing me. Maybe He didn’t even hear my prayers. Maybe we weren’t supposed to be moving. All kinds of thoughts ran through my mind and I entertained each and every one.

What I know now, that I did not know then, was that God’s timing is very different than mine. Looking back, I know there are many good reasons that we were not ready to move when I wanted to. It is said that hindsight is 20/20, but God knows the past, the present and the future. We should not question His timing. We should accept that He knows best and accept that our prayers will be answered in His timing.

My son may not have understood why I asked him to wait ten minutes but I knew that I had to finish peeling potatoes for his dinner that evening, and if I did not do it then it may not have been done. I asked him to wait for his movie in order for him to have a nutritious dinner later. I knew the reason and that was good enough.

We should expect the same when we pray to God. Know that He knows best and He has the best timing. And many times His answer is, “Yes, but wait”. So instead of becoming impatient and trying to handle things in our own strength, we should live in the knowledge that God has heard our prayer and leave it up to Him to answer in His awesome time.

Instead of being happy that he would eventually get a movie my son pouted about when he would get what he had asked for. How many times do we pout about God’s timing instead of being grateful for what we do get?
“Yet the LORD longs to be gracious to you; he rises to show you compassion. For the LORD is a God of justice. Blessed are all who wait for him” (Isaiah 30:18).

Kimberley PayneBio

Kimberley Payne is a motivational speaker and author. Her writings relate raising a family, pursuing a healthy lifestyle, and everyday experiences to building a relationship with God. Through her work, Kimberley hopes to inspire people to live their life to glorify God.

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Night Stories – a devotional about dreams by Kimberley Payne

Night Stories

About Night Stories

Night Stories is a collection of eight devotionals about the author’s personal dream stories and what she felt God spoke to her through them.

Excerpt

Dream 1 – Armed with Strength

In this first dream, I took my young son to the doctor’s office in the evening. The darkness outdoors contrasted the well-lit office. After the appointment, we walked to the parking lot and I glimpsed a mother coming out of her townhouse onto the back deck. A dark haired boy cowered in the corner of the deck as she approached him. She shouted and waved a half-empty bottle of alcohol at the young child. This scene upset me and I decided to say something in defense of the boy.

I yelled, “Hey lady, leave him alone!”

At that, she stopped and turned her foul mouth on me. Her anger, that a stranger had the nerve to tell her how to raise her kid, came through in curses and profanity. However, as she yelled obscenities at me, I felt my arms rising at my sides, palms up. A light from somewhere behind me, beamed across the parking lot and shone onto her deck. She stood still, silenced. Although I didn’t talk we were communicating. She softened. When my arms gently came down, the light behind me dimmed and night stars appeared again.

I whispered, “He loves you,” and walked to my car.

God had used me as a vessel to communicate with this woman. For many years she had been an abusive alcoholic but when God spoke to her she changed dramatically. I didn’t do anything – God did everything through me.

Upon waking, I felt an awesome power. God told me in my spirit that if I approach someone head on, in my own strength, to change them I will receive a verbal lashing and maybe even worse. However, if I do not ignore a bad situation and approach someone in His strength, He will do the rest.

I felt God telling us that we should not ignore the injustices that are going on around us. However, we are also not to take on these same injustices in our own strength or by our own power. Finally, God can and will change people — even those who seem unchangeable. His Holy Spirit will do the changing.

It is God who arms me with strength and makes my way perfect (2 Samuel 22:33 NIV.)

Kimberley PayneBio

Kimberley Payne is a motivational speaker and author. Her writings relate raising a family, pursuing a healthy lifestyle, and everyday experiences to building a relationship with God. Through her work, Kimberley hopes to inspire people to live their life to glorify God.

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Facebook: Kimberley Payne, author & speaker

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