Need Change? Be The Change.


I put on this shirt FiA yesterday that was created in honor of Charlotte’s Ruth Samuelson to go walk our dog. She must have whispered to me out there! While walking I felt a little voice inside telling me to update this post here and repost on, our female fitness group.

Was she really whispering to me? With all that is happened the past 2 years in FiA, F3 and our country, I think maybe she was! #PoliPower. We have seen so much change and need change.

With all this change are you inspired to change something?

We are more than half way into 2017. Better get changing.

Why not do a half-time assessment?

To give you some ideas, I wanted to tell you about a conversation on change I had with Ruth.  Ruth was a living example of how “being the change” in small and big ways can positively impact ones family, community and politics.

She was a loving daughter, sister, wife, mom, grandmother, community leader and public servant. Ruth was athletic and loved to workout at 5:15am with her daughter Joy, who we know and love (FiA Santiago) and FiAs. When she suddenly got diagnosed with stage 4 ovarian cancer May 2016, and we found out the cancer had spread, it was a complete shocker to everyone who knew and loved her. Ruth?

Though now gone, I feel she will always be with us in the many lessons she taught, and the good, gutsy and crazy things she did we remember. I personally will always remember her genuineness, that bright smile, willingness to connect and her simple advice.

About 3 years ago, Ruth and I were having lunch together in Charlotte talking about life and change. I was at a crossroads trying to figure out where to best focus my activator type A energy. Should I stay focused on my work and community fitness efforts or launch a female start-up to stop the division in our politics and party? (Ha, ha. I had good intentions!).

When I asked Ruth for some guidance on this, she gazed at me for a pensive moment. You know that gaze if you knew Ruth. She said, “I like that FiA thing.” On stoping division and negativity in this political climate? With her pirate eyes and beautiful smile, she said:

From my experience, you can’t make others change. You have to be the change.

I will always remember this clarifying moment with Ruth. No matter her viewpoint, she was always so calm. So matter of fact. She sure loved ruffling us up by engaging change. She wanted change in her city so she put herself in the arena. She put name on the ballot, got elected, and went into politics where she could get engaged with others to contribute to the change she wanted to see in the community and state.

Unlike Ruth, I was not ready to run for office or to force change.

Force change. Nobody likes that.

Want change? The key is you have to step up in your life to engage change.

It’s like Ruth putting her name on the ballot. One small step forward may lead to dramatic change. So let’s do a half-time assessment:

What line in the sand do you need to step over this weekend to create change?

3 ideas to spark movement:

  • Re-organize your busy life: The days and years fly by really fast! Tomorrow is not guaranteed for any of us. Assess: Are you living the life you imagined or is your life a blur? Get focused and planning. What and who matter most to you? Eliminate the junk and take action on what brings you joy. You will avoid living with regret.
  • Be the life-changer: We are our brothers and sisters keepers right? What positive impact can you make today? Make a decision to turn your pain, anger, frustration or sadness into a mission for change. Look up. Say hello. Be the smile, humor and patience you need. Be the calm in someone’s storm. Be the friend in someone’s loss. Be the mentor in confusion. Be the strength in weakness. Be the light in darkness. Be the bridge to conversation. Be the doer of good we need in this world.
  • Pray it up: As forward focused change agents we need to exercise, pray it up, give thanks, and thenlet it go to avoid the stress that can pull us backwards. Ruth prayed a lot everyday and is probably still praying for us in Heaven. Pray it up to Ruth. She loves to talk! Pray it up to God and your family in Heaven. Have quiet conversations at home, in your car, on a walk, etc. Let God worry about your worries. He is vast. We are so small.


Written in honor of #PoliPower #LatiniStrong #CoopStrong #CheechStrong #RapunzelStrong #NashStrong #SydneyStrong #SharretStrong #TaylorStrong #Dadstrong #MomStrong and all you all.


Fin. Amy Peacock

June 30, 2017


What is Within You? Find out.


So many people, experiences and events came together to inspire this post.

It may even be you reading this!

Without going into great detail, I had to sum it all up to 2 thought provoking quotes.

“If you bring forth what is within you, what you bring forth will save you. If you do not bring forth what is within you, what you do not bring forth will destroy you.” Jesus Christ

“For David….served his Purpose of God in his own generation.”  Acts: 13:36

What is in me? In You?

Will we bring it forth in our generation?

If we don’t, will it hurt us?

Loaded questions but worth exploring, especially now.

It’s seems a lot of people I have talked to are at a point in their lives where change has happened suddenly, is happening currently, or has to happen to move them forward.

Change rattles the norm. It shakes up our world. It also presents an exciting opportunity to reflect on the direction of your life and do something different or more meaningful.

So what is in you?

Will you bring it forth in your generation?

This is not to say you need to do more than you already do…just something else.

Perhaps God wants you and I to redirect our lives. To live with more purpose everyday.

To start to align our life on earth for the next chapter.

Maybe it’s time to jump over the lines in the sand you set for yourself.

You see, I believe God’s got glorious plans for you on the other side.


To be his experience on earth.

To bring out that little light that is deep inside you.

So that you can use it for good, on earth, in your lifetime.

Just imagine.

He needs your help to inspire change.

And, look after his people on earth.

You ARE here for a reason.

Your passion and wisdom of experience is a torch we need to light the path forward. If you blow out the flame and walk away, we stay in the dark. If you find a match, light the torch and share it, we can see again.

So, get it? We need you. What match will light your torch?

Tell me what you want, what you really really want.

What do you sing about? What makes you HAPPY?

What do you cry about? What makes you SAD?

What do you dream about doing or becoming? What is your VISION for your FUTURE?

Take the time to answer these questions.

They are the keys to your next chapter.

Pursue what you sing about. Bring forth more of what brings you joy. You will bring happiness to you and the world around you.

Turn your pain into purpose. Your experience grieving and lessons learned along the way will help heal others on their life journey. If you do not bring forth the realness of what you know, others stay lonely and in the dark and so may you. Ouch. Bring on the light.

Go after the dream that been tugging at you for years now. God’s waiting for you to bring it forth. Write the book, start that blog, start that new biz, start a tribe, book that bucket list trip, sign up for that race, run for office, go on that mission, make that call.

Why wait anymore?

You have a positive impact to make. Let it shine in your generation.

In closing, I leave you with this quote by Blake Mycoskie, founder of Toms company and the One to One business model:

“I believe each of us has a mission in life, and that one cannot truly be living their most fulfilled life until they recognize this mission and dedicate their life to pursuing it.”

Fin. Amy

PS. Let me know if you need some help on this. You may also enjoy reading the short book How to Find Your Mission in Life, by Richard Nelson Bowels who also wrote the life changing book, What Color is My Parachute.

Begin the day with Gratitude in 2017

A new year. Hello 2017!

The possibilities of each day are within this year for each of us.

Aren’t you excited? I am.

I have decided to let go of the long list of resolutions and keep it simple for 2017.

I am setting 3 goals and committing to them.

Here they are.

#1 Begin each day with gratitudes and a positive lead.

#2. Finish 1st round of my book by Dec. 1.

#3. Focus on achieving my best health ever.

Today I will focus this post on #1: Gratitude.

I am going to start the day with more gratitude and lead with the positive. Having been doing this off and on for years, I have witnessed instant benefits in my attitude, happiness and impact on others.

So how do we turn the ordinary dawn of a new day into the extraordinary?

Use awe as a catalyst. What gives you awe?

Our church minster, Joe Clifford at Myers Park Presbyterian in Charlotte, NC  spoke about this concept in a sermon where he recited a beautiful poem I had never heard before.”I thank you God for this amazing” by EE Cummings.

Here it is along with two verses and one very powerful video that was done over  Christmas. That should help put us in a positive mindset for 2017.

“i thank You God for most this amazing” by E.E. Cummings

i thank You God for most this amazing
day: for the leaping greenly spirits of trees
and a blue true dream of sky; and for everything
which is natural which is infinite which is yes

(i who have died am alive again today,
and this is the sun’s birthday; this is the birth
day of life and of love and wings:and of the gay
great happening illimitably earth)

how should tasting touching hearing seeing
breathing any–lifted from the no
of all nothing–human merely being
doubt unimaginable You?

(now the ears of my ears awake and
now the eyes of my eyes are opened)


Isaiah 40:28-31 28 Do you not know? Have you not heard? The LORD is the everlasting God, the Creator of the ends of the earth. He will not grow tired or weary, and his understanding no one can fathom. 29 He gives strength to the weary and increases the power of the weak….31 but those who hope in the LORD will renew their strength. They will soar on wings like eagles; they will run and not grow weary, they will walk and not be faint.


The creative director at Forest Hill Church did this funny video over Christmas.  20 million have already viewed this video. Have you? Click here: Funny video on Gratitude

Want to join me on this road to glory in 2017?

For the next 21 days start your day with gratitude.

First, say this before you get outta bed every single morning.

Psalm 118:24 “This IS the day the Lord has made, Rejoice and be glad in it!”

I bet it will light a tiny spark of mojo to get you going.

Keep a journal by your bed. In the quiet of the early am write down what or who you are thankful for that day.

Then do a “power lead” into the day by keeping your first comments, texts, posts or emails to your family then friends, neighbors or co-workers positive.  Be intentional on this. You may have to bite your tongue! It’s worth it.

Are you in? Let me know how it goes for you.

Cheers to 2017.

Let’s make it AWEsome and spread some cheer.






How to Get fit #ShredIt

The shredding I am thinking about today is leaning out and toning up.

Want to counteract age and sitting related atrophy and weight creep?

Me too.


I have not been following my own advice as a mom or trainer. I have been missing meals. Having dinner way too late. Sitting more while reading and typing. Staying up even later to binge watch Netflix, to check email or gasp…social media!

Does this sound like someone you know?

Here is my 4 point plan to #Shred it.

1. Sculpt Thy Body Perfect:

I have been doing body-weight exercise, running and spinning for the past few years. I can see it’s time to lift iron again to avoid atrophy.

And, no wimpy weights.

I recommend a total body strength workout using dumbbells twice a week. It tones all major muscle groups to create a balanced body and saves time. It’s great for burning calories, losing fat, and getting lean. Plus, life is just easier when we are in balance and stronger.

Your challenge: Add 2 -3 20-25 minute strength training sessions a week. Remember to check your form. You must challenge yourself to lift heavier weights if it gets to easy.

Upper Body:  5 exercise, 10 reps, 5 sets.

Bicep Curls, Shoulder Press, Triceps Kickback, Chest Press, Reverse Fly

Lower body: 5 exercise, 10 reps, 5 sets:

Squats, Lunges, Sit-Ups, Deadlift, Standing Calf Raise

-Xtra Shred Credit: Do the #21DayPushUpChallenge for our Vets.

2. Boost Calorie Burn with Interval Training:

Want to burn calories even faster? High-intensity cardio rocks. Short 20-25 minute sessions on a cardio machine, biking or running outside is all it takes.

This, along with lifting can make you feel fitter and leaner within a week.

And, it works for beginners and advanced.

Your challenge: Add 3 20-25 minute sessions of heart pumping interval training sessions per week. Shred it tip: Add music, go faster.

I have used this 20 minute Cardio Interval Plan many times over the years.

You can also try this easy 25 min. cardio option:

2 Minutes Walking, 2 Minutes Jogging, 1 Minute Running/Sprinting. Repeat 5x.

3. Sit Less

Reading this while sitting down? Stand up.

Sitting at your desk all day? Then drive, fly or Uber it home and sit more? It’s almost as bad as smoking. Sitting a lot increases your risk of atrophy and many diseases like diabetes and cancer. Slows down your metabolism too.

Research suggests that even shorts bursts of activity during the day make a difference.

Ideas: Set a timer like the Tomato Timer and get up every 25 minutes to take a lap around home or the office, make a cup of tea, fetch a glass of water.

Walk the dog. Walk or run at lunch and after dinner. Play Twister, dance or play ball with your spouse or kids. Do jumping jacks and squats while binge-watching. Act like you have ADD. Whatever. Let’s just move more.

4. Eat Dinner Early:

Heard the buzz on Intermittent Fasting (IE)?  Research show it is an effective eating pattern to boost weight loss. And, has load of bonus benefits.

You eat within a smaller window of time a few days a week.

I consulted my talented friend Barret Butler, RD, LD, MPH for her professional advice. She tested a bunch of diets on her friends and clients a few years ago. Out of ALL the diets, the most weight loss was with her plan, a version of IE, which she has kindly provided for us below.

1. Eat 3 meals a day and one afternoon snack.

2. Avoid alcohol during Monday-Friday.

3. Two nights a week prep dinner early and finish eating by 5pm.

Example Day:

Eat Breakfast (protein, healthy fat, fruit or toast)

Eat Lunch (protein, healthy fat, big salad)

Eat Snack (handful nuts and kombucha or green tea)

Eat Dinner (protein, steamed, boiled, grilled veggies or big salad).


· Add 2-3 20 minutes of strength training a week. 

· Add 3 20-25 mins interval training a week.

· Move a lot more during day and evening.

· Commit to Barret’s simple eating pattern. 

That’s it!

Fit this #Shredit challenge into your freaking busy life? Ha.

I know how you feel.

You have too much to do. You don’t need yet another freaking challenge. You don’t need yet another must-do to squeeze into your hopelessly busy schedule.

But hey, we want to get fit and lean for summer, and life.

Here’s my simple advice …

Start small.

Commit to #JustDoIt for a 1 week test.

Then, assess the data. Do you feel leaner, stronger, happier? Are you sleeping better?


Add another 2 weeks.  You got this.

How a Friend & Music Got Me Running

“At times our own light goes out and is rekindled by a spark from another person. Each of us has cause to think with deep gratitude of those who have lighted the flame within us.” -Albert Schweitzer

One of my goals this year is to start thanking the people in my life who cared for people I know and love, as well as myself.

Today I want to thank my friend “Bo” who got me started running.

I was in junior high-school when I first “ran” just to run. In the past the only time I had to run was in soccer.

Just “going for a run” was definitely not on my “to do” list. Never felt the pull.

Yet, I began running because of Bo, my childhood friend and neighbor.

One day as we were chatting after school, he invited me to join him running that weekend. How nice, right?  He must have realized I needed or wanted to lose weight.

That Saturday we met for our first run. It was Bo, his black Sony Walkman, and me.  In his Walkman was a mixed tape of his favorite Led Zeppelin music. We said hello to each-other, then he put the earphones in his ears and off we went.


Can we stop, I said?

I was out of shape and not a “runner.” I began huffing and puffing. Bo must have sensed my misery! About 5 minutes into our run, he stopped running.

He looked concerned (or maybe just annoyed) then smiled at me.

He took off his earphones and handed them to me along with his Walkman.

“Amy, you gotta listen to music…it will make your run better!”

I took him up on the offer and put the earphones in.

I had heard “Stairway to Heaven” at many school dances (the parents and teachers loved to waltz around slowly to that song), but really never listened to any other Led Zeppelin music.

I figured any music would work to ease the pain of the run! The first song on his playlist was “Black Dog.”

“Hey, hey, mama, said the way you move / Gonna make you sweat, gonna make you groove…”

I started running and it did seem easier.

I survived that day thanks to Bo and Led Zeppelin.

And I am still running today!

Now, every single time I hear a Led Zeppelin song…I feel like I just gotta run!


So, thank you!

You never know what a little kindness can do!

Who knew I would learn to LOVE running?

Who knew I got back to running because of the iPod?

Who knew I would run so many races in so many places?

Who knew I would then go on to teach people how to run and earn money doing it?

And who knew I would own a dog named Finnegan who also loves to run?

The greatest of gratitude to Bo.

Thanks for the spark!

Fin. Amy

The Power of Community: Koinonia


I recently read the “The Daniel Plan: 40 Days to a Healthier Life” by Rick Warren, D.Min,  Dr. Daniel Amen M.D, and Mark Hyman MD.

The book is about  changing ones life though Faith, Fitness, Food, Focus and Friends.

As the authors of the book rolled this program out in their churches and expanisve networks, they began to discover one very interesting thing.

The key to success was not the diet or workout….it was community.

Yes. Small communities were the “secret sauce” to success.

It seems people of all sizes, races and backgrounds are more likely to get through a major life change or weight-loss if they have others beside them.

In community, we become out brothers and sister keepers.

We also learn we are not alone in our crazy ways!

“Koinonia” is a cool ancient greek word they refer to in the book from the New Testament about the power of the early church’s deep community with one another.

This word Koinonia reminded me of some ancient wisdom from Jesus.

Remember what he said when he was asked by a Pharisee what the greatest commandment was?

Jesus looked at him and answered:

“You shall love the Lord your God with all your heart and with all your soul and with all your mind. This is the great and first commandment.

And a second is like it: You shall love your neighbor as yourself. On these two commandments depend all the Law and the Prophets.”

Got it Jesus.

Love God, love friends & neighbors.

Yet look around.

How are we doing loving each other?

What is the last thing you said or did to your family, friend, coworker, animal, co-worker or political rival?

The last thing you tweeted or posted?

The last thing you read or saw in the news?

It is time for change.

To come together again.

To build communities of connections.

To re-engage with our current communities.

To share stories and gain wisdom and understanding.

To ban loneliness, heal, open new doors, to increase health, happiness and longevity.

To expand dreams and innovation.

I am absolutely convinced God wants us to connect.

(To love God and others is a divine connection then. Right?).

The Universe wants us to connect.

The Earth wants us to connect. (Erhem, Earthing will be another blog).

The Internet was built for us to connect.

It is all about connections!

Yet, it is so easy to look the other way.

To avoid.

To drift.

We need courage to get back in the game.

To be more vulnerable.

To ditch shame.

To be brave enough to ask for advice.

To ask for help when we are lonely or confused.

To reach out versus shout out.

To provide wisdom of age to brighten the way for others.

Life is calling. People need healing.

We need each other.

We need you!

Connect today.



Fin. Amy Peacock


A few years ago my husband and I had the great opportunity to meet Dan Buettner who is a world cyclist, adventurer, researcher and author of health books The Blue Zones and Thrive.

His talk was about his research into the healthiest communities in the world.

He started out by asking the audience of 100 adults a powerful question:

“Did you walk or bike to school as a kid?” Every one of us raised our hand.

“Do your kids walk or bike to school now?” Not one person raised their hand.

That got our attention Dan!

His research was inspired by the Danish Twin Studies, among others, which established that only 25% of how long the average person lives is dictated by genes. In other words almost 80% of how long and how well you live is up to you. 

Beginning in 2004 Dan, along with longevity geneticists, medical researchers, anthropologists, demographic scientists, epidemiologists funded by National Geographic, identified pockets of people across the world who live the longest and are the happiest.

Then they went to visit them!

They were searching for evidence-based common denominators among all places.

They termed these healthy pockets “Blue Zones.”

In these Blue Zones they found that people reach age 100 at rates 10 times greater than in the United States! And they have astoundingly low incredible lower rates of cancer, heart disease and diabetes, those big and nasty killers in the US. Here is what else they found.

9 common traits in Blue Zone members:

1. They move naturally all day.

The world’s longest-lived people don’t just pump iron, run marathons or join gyms. Instead, they live in environments that constantly nudge them into moving without thinking about.

Think: Do I really need to drive to the library or grocery store? Can I walk or ride a bike? Can I get a stand up desk? Take a walk at lunch outside? Get a dog and walk it?

2. They know their Purpose. 

The Okinawans call it “Ikigai” and the Nicoyans in Costa Rica call it “plan de vida;” for both it translates to “why I wake up in the morning.” Knowing your sense of purpose is worth up to seven years of extra life expectancy!!!

Identify what you are passionate about and pursue it as your purpose daily.

3. They take time to Down Shift.

They experience stress like we do. But they take time to relax every day. Okinawans take a few moments each day in the am to remember their ancestors, Seventh DayAdventists (Lomo Linda, CA) pray, Ikarians (Greece) take a nap and Sardinians (Italy) do happy hour with friends.

Take time to relax, meditate, and give thanks daily. We know stress leads to chronic inflammation which contributes to very major age-related disease. Why feed the monster?

4. They stop eating when they are just 80% full.
“Hara hachi bu” –Is the  Okinawan, 2500-year old Confucian mantra said before meals which reminds Okinawans to stop eating when their stomachs are 80 percent full.

Think. Do you really need that extra helping?

5. They eat a lot of beans and plants.

They have a “Plant Slant.” They eat what they grow too. Vegetables and beans, including fava, black, soy and lentils, are the basics of most centenarian diets. Meat—mostly pork—is eaten on average only five times per month.

Start small: Double daily intake of beans and veggies.

6. They enjoy wine moderately. 

People in all Blue Zones (except Adventists) drink alcohol moderately and regularly with friends and/or with food. Moderate drinkers outlive non-drinkers in these zones. The trick is to drink 1-2 glasses per day (preferably Sardinian Cannonau wine says Dan).

If you can drink just 1 or 2, do.

7. They have a faith-based community. 

All but five of the 263 centenarians they interviewed belonged to some faith-based community. Denomination doesn’t seem to matter. Research shows that attending faith-based services four times per month will add 4-14 years of life expectancy!

We need God and each other. Find a faith community and connect.

8. They put loved ones first. 

Successful centenarians in the Blue Zones put their families first. This means keeping aging parents and grandparents nearby or in the home (It lowers disease and mortality rates of elders and children).  Neighbors of all ages are also active in visiting other families and learning from elders.

Have you talked to or hugged your family lately? Checked in with your neighbor?

9. They have like-minded friends

Dan said,

“The world’s longest lived people chose–or were born into–social circles that supported healthy behaviors, Okinawans created ”moais”–groups of five friends that committed to each other for life.

Research from the Framingham Nurses Studies shows that smoking, obesity, happiness, and even loneliness are contagious. So the social networks of long-lived people have favorably shaped their health behaviors.”

Connect with a healthy, caring tribe daily.

It is so interesting that 6, 7,8 and 9 are all about the power of connecting in community.

Try to apply some of these tips today and let me know how it goes.

Check out Dans new mission – Creating Blue Zones across the US!

Fin! Amy

10 Tips For Better Sleep

Chasing a good night sleep for days?

Brain got you up playing Donkey Kong at 2am?

Been there! Oh sleep, wherefore art thou?

Here are 10 Sleep Tips to try Tonight

1. Don’t say, tweet, press send or post anything suspect, especially before bed.

2. Limit caffeine in afternoon.

3. Have one or none (booze) in evening.

4. Eat dinner earlier and go for a walk outside afterwards.

5. Turn off all screens by 8:30 or 9pm.

6. Keep the room cool, quiet and dark.

7. Write down 3 gratitudes before bed in a journal.

8. Deep belly breathe if you wake. Just focus on your breath.

9. Wear socks if your feet are cold. Guys, you too!

10. You have heard it before: Don’t go to bed angry. Let it go. Pray it up or breathe it away.

Try the these tips tonight and let me know how you do.

Let me know if you have extra sleep tips to share!

Fin. Amy

Winter Blues? 4 Ways to Get Mojo Back

1. Know happiness is achievable!

We all have great moments of joy.

Happiness? That takes some work especially if you have the winter blues.

Watch Shawn Achors Ted Ex video on Happiness below.


2. Sweat.

Exercise daily for 20-30 minutes, working hard enough to break a sweat. Get outside for extra benefits. Getting sunshine in winter is key for Vitamin D and good vibes.

3. Connect!

The power of community and connecting with others daily on and offline is well documented. We need each other!  Call or video chat with a friend or family member. Schedule time to meet someone for coffee, tea, lunch, a walk or a run. Put down your phone and start a conversation.

4. Pursue Your Passions.

What gives you joy?  Makes you happy?  Do more of it.    

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