One of the challenges today is that we are not getting enough water in our bodies. We try to supplement with allot of things, when many times all we need was some more water. Feel tired in the afternoon? In the morning? Muscles feel soar? Well... try water!!
WATER
Regulates body temperature
Lubricates joints
Lessens the burden on the kidneys and the liver by flushing out waste
Carries nutrients and oxygen to the cells
Moistens tissues such as in the mouth, eyes and noise
Protects body organs and tissues
Helps prevent constipation
Helps dissolve minerals and other nutrients to make them accessible to the body
The human brain is made up of 95% water
blood is 82%
lungs 90%
A mere 2% drop in our body's water supply can trigger signs of dehydration: fuzzy short-term memory, trouble with basic math, and difficulty focusing on smaller print, such as a computer screen. (Are you having trouble reading this? Drink up!)
Mild dehydration is also one of the most common causes of daytime fatigue.
Drinking eight glasses of water daily can decrease the risk of...
colon cancer by 45%
bladder cancer by 50%
and it can potentially even reduce the risk of breast cancer
PRACTICE
1. Water out water in!! You lose water everytime you breathe, perspire, urinate and have a bowel movement. You must see yourself replacing this water back into your system.
2. Replacement. You lose about 1.5 liters of water through urination a day, that is about 6.3 cups of water. You lose another liter or so from sweating, breathing and bowel movements. Thus, the concept is about 8 glasses or so will put you back in at least a break even!
3. Benefit. The Institute of Medicine says that the average man should drink about 13 glasses of water (3 liters) while the average woman should drink about 9 glasses of water a day (2.2 liters).
4. Add a Glass. For those of you who haven't given up those wonderful soda's and processed tea's and the big ENERGY drinks, a glass of water for each one you drink!
5. READ! Don't be fooled! Society has sold us on bottled water! All bottled water is not "holy"! You have to read the labels! Tap water in a lot of areas is in bad shape, but so is some of the bottled water as well. The home water systems can be good, the problem is they make the water to soft which can be great for skin, but make the water deficient of natural minerals in hard water that are good for strengthening bones and and teeth. So read and ask the hard questions, or find some land and dig a well!!
God Bless
Pastor Kris
27 January 2010
Great little workout!
Well I missed working out with the group, but did do a variation of this last night. Here it is, give it a shot!!!
Using the tabata interval method do the following in groups, alternating between two exercises in each group. Modify it for your strength and ability.
Group 1
Y squats
Jumping Jacks
Group 2
Screwdrivers
Bent over rows
Group 3
Spiderman pushups
Mountain Climbers
Group 4
V - Ups
Abdominal twist (straight leg or bent)
And finish it off with a set of jump rope or even burpees!
Good solid 40 min workout, with some good stretching at the end.
This will get you moving through the rest of the week.
I added a set of mixed pushups, doing regular, hands pointing in, pointing out, and some other ridiculous stuff! I will talk more about that at another time. DON'T FORGET TO BREATHE!!!!
GOD BLESS
Using the tabata interval method do the following in groups, alternating between two exercises in each group. Modify it for your strength and ability.
Group 1
Y squats
Jumping Jacks
Group 2
Screwdrivers
Bent over rows
Group 3
Spiderman pushups
Mountain Climbers
Group 4
V - Ups
Abdominal twist (straight leg or bent)
And finish it off with a set of jump rope or even burpees!
Good solid 40 min workout, with some good stretching at the end.
This will get you moving through the rest of the week.
I added a set of mixed pushups, doing regular, hands pointing in, pointing out, and some other ridiculous stuff! I will talk more about that at another time. DON'T FORGET TO BREATHE!!!!
GOD BLESS
25 January 2010
Good quick burn!
Great praise and worship yesterday, like none ever before!! The
Angelic Voices and dancers and ushers and just WOW!!! and that young
lady on the Bass!!! Well it's Monday morning and yes it's time exercise!
Angelic Voices and dancers and ushers and just WOW!!! and that young
lady on the Bass!!! Well it's Monday morning and yes it's time exercise!
This morning...
General stretching
Garhammer leg lifts (need a pull up bar for these)
Jump rope
Summo squats with medicine ball. (but you can use anything, chair,
bag...)
Stability ball back raises. (also works the back of your legs).
I was headed toward my pushups and my wind was gone so I heeded the
warning and stopped! I stretched and started reading my bible.
After a work is a great time to go before the Lord, you're not in a
hurry.
Well God Bless
Pastor Kris
GCBC
23 January 2010
Boot Camp Workout, AWESOME!!
OMG!!! What a great morning kick off!!!
We warmed up with
WARM UP
Toe touches, and some Russian kicks.
We move into some tabata intervals!
WORKOUT
Rotating between
Sumo squats
Spiderman pushups
Bulgarian split squats
Bent over rows
V- ups
Burpees
And a final set of jump roping
WARM DOWN
Hamstring stretches
Standing back stretch
Bridges
Supermans
The cow position
The cat position
And some deep breathing!!
All under 40 minutes!!!
All exercises that can be done anywhere!
Look to see you next time.
God Bless
Pastor Kris
GCBC
20 January 2010
Tomato, Tomata, Tabata?
God bless all of you, in your quest to be fit and be good stewards of your most precious commodity, your BODY!!! Even though tomato's are great and are the perfect fruit or vegetable, that is not what we are talking about this time.
What is Tabata?
Well this is one of the better articles I read on it that explains it for you...
Ever heard of Tabata? A lot of people haven't but it is a fitness craze that is sweeping the country and is starting to catch on throughout the world.
It is named after Izumi Tabata, phd. a former researcher at Japan's National Institute of Fitness and Sports in Kanoya. It is an interval routine that was developed by the coach of the Japanese speed- skating team to give his team an edge in competition.
It has evolved slightly and there are now many so called 'experts' out there, many of them are trying to claim the idea as their own, and because they have changed it so it is 20% different to the original idea, they are confusing people and they end up not using it to its maximum capability.
So what is it? What is an 'interval routine'?
It is a workout based on short sharp bursts of energy, for example the speed skaters coach had his team members sprint six to seven 20-second full speed sprints, interspersed with rest periods of only 10 seconds. The guys who used this routine five days a week for six weeks increased their maximum aerobic capacity by 14%. The word 'aerobic' means the body's ability to consume oxygen, meaning the more you can train your body to take in, the fitter you will become.
Also it improved their anaerobic capacity, this means they were able to exercise full out for longer periods of time, this amazingly improved by an astonishing 28%!
So what can you do?
How many of you are trying to keep fit and keep the weight off by going for a leisurely jog once or
twice a week? If I could see you all, I know a lot of you would be nodding or putting your hand up.
Well how about this.. instead of running around the neighbourhood for an hour and putting an immense amount of strain on your joints, try this.. go stand in the back yard and warm up, stretch, do gentle lunges and do some restrained squats, once your muscles feel warm, stand with your feet shoulder width apart and pump your arms furiously as though you were really sprinting. Do this for 20 seconds and then rest for no more than 15, then repeat, do this initially only twice and as your ability to do this
without collapsing increases, then do it 6 times per workout. This is 'Tabata'.
What is different or good about this type of workout?
The key seems to be in the rest periods themselves, in conventional exercise it is recommended that the rest period should last at least three times as long as the exercise itself, but in Tabata the ratio
changes so that the exercise lasts twice as long as the rest period.
But a word of caution, this exercise routine was originally developed for Olympic athletes and it is reported that even they struggle to complete a 'full-set' of a tabata routines.
So, take it easy and start light, you don't just have to 'sprint on the spot', try star-jumps or hopping on the spot, as long as you do it aggressively for short periods of time but for longer than the rest
periods, then it will have the same effect.
It may just save your joints from disintergrating later in life!
As always though, check with your Doctor before starting any new exercise or diet regime.
Marcia Bowman
dreambodynow
One of the strengths to this method is TIME! You get more impact for your time, and actually LESS time. It works with any type of exercise, and even works well in rotating different exercises.
1. 20 seconds of intense workout
2. 10 seconds of rest
3. 8 sets for 2 minutes
4. The set that contains your lowest number or reps (repetitions) is score and each time you want to work to raise that number.
Benefits:
1. increased heart rate
2. maximize energy
3. does not require weights (but works well with them)
4. efficient use of time, JUST 4 minutes!!
5. gets blood pumping
6. moves oxygen in the body
and more...
Well go have a tomato and try some tabata!!
God Bless
Pastor Kris
What is Tabata?
Well this is one of the better articles I read on it that explains it for you...
Ever heard of Tabata? A lot of people haven't but it is a fitness craze that is sweeping the country and is starting to catch on throughout the world.
It is named after Izumi Tabata, phd. a former researcher at Japan's National Institute of Fitness and Sports in Kanoya. It is an interval routine that was developed by the coach of the Japanese speed- skating team to give his team an edge in competition.
It has evolved slightly and there are now many so called 'experts' out there, many of them are trying to claim the idea as their own, and because they have changed it so it is 20% different to the original idea, they are confusing people and they end up not using it to its maximum capability.
So what is it? What is an 'interval routine'?
It is a workout based on short sharp bursts of energy, for example the speed skaters coach had his team members sprint six to seven 20-second full speed sprints, interspersed with rest periods of only 10 seconds. The guys who used this routine five days a week for six weeks increased their maximum aerobic capacity by 14%. The word 'aerobic' means the body's ability to consume oxygen, meaning the more you can train your body to take in, the fitter you will become.
Also it improved their anaerobic capacity, this means they were able to exercise full out for longer periods of time, this amazingly improved by an astonishing 28%!
So what can you do?
How many of you are trying to keep fit and keep the weight off by going for a leisurely jog once or
twice a week? If I could see you all, I know a lot of you would be nodding or putting your hand up.
Well how about this.. instead of running around the neighbourhood for an hour and putting an immense amount of strain on your joints, try this.. go stand in the back yard and warm up, stretch, do gentle lunges and do some restrained squats, once your muscles feel warm, stand with your feet shoulder width apart and pump your arms furiously as though you were really sprinting. Do this for 20 seconds and then rest for no more than 15, then repeat, do this initially only twice and as your ability to do this
without collapsing increases, then do it 6 times per workout. This is 'Tabata'.
What is different or good about this type of workout?
The key seems to be in the rest periods themselves, in conventional exercise it is recommended that the rest period should last at least three times as long as the exercise itself, but in Tabata the ratio
changes so that the exercise lasts twice as long as the rest period.
But a word of caution, this exercise routine was originally developed for Olympic athletes and it is reported that even they struggle to complete a 'full-set' of a tabata routines.
So, take it easy and start light, you don't just have to 'sprint on the spot', try star-jumps or hopping on the spot, as long as you do it aggressively for short periods of time but for longer than the rest
periods, then it will have the same effect.
It may just save your joints from disintergrating later in life!
As always though, check with your Doctor before starting any new exercise or diet regime.
Marcia Bowman
dreambodynow
One of the strengths to this method is TIME! You get more impact for your time, and actually LESS time. It works with any type of exercise, and even works well in rotating different exercises.
1. 20 seconds of intense workout
2. 10 seconds of rest
3. 8 sets for 2 minutes
4. The set that contains your lowest number or reps (repetitions) is score and each time you want to work to raise that number.
Benefits:
1. increased heart rate
2. maximize energy
3. does not require weights (but works well with them)
4. efficient use of time, JUST 4 minutes!!
5. gets blood pumping
6. moves oxygen in the body
and more...
Well go have a tomato and try some tabata!!
God Bless
Pastor Kris
18 January 2010
Burn Fat Burn!!!!
God Bless you! Happy MLK Day. Had a wonderful day of worship
yesterday! Between those Anointed Voices and that Pastor Lands!!! OMG!!!
A side benefit of really high praise is the aerobics, you can burn off
fat physically as well as spiritually!
This is more so a guide than a workout itself.
The question what are the top fat burning exercises?
yesterday! Between those Anointed Voices and that Pastor Lands!!! OMG!!!
A side benefit of really high praise is the aerobics, you can burn off
fat physically as well as spiritually!
This is more so a guide than a workout itself.
The question what are the top fat burning exercises?
Well you want to start with any type of squat. Single, ski, Bulgarian
whatever. This large muscles moving blood and yes Oxygen!
Then move to a Push. You can start with pushing away from the table!
But any pushing excercise, pushups, presses, I prefer varied pushups
because it uses more of the body.
Next would be a Pull. Once again some pulling motion, my choice
pullups. But a rower is just as effective, even a pulling motion with
dumbells or kettle balls.
Fourthly a Single Leg action. Here a split or Bulgarian squat, a
lunge, or even a single leg squat works whatever works.
Fifth you guessed Abs! But no crunches! Crunches are super counter
productive, very little motion and lots of potential back trouble!
Instead, stability ball jacknifes (did those this morning wow)
bicycles, abdominal twist, V-ups even knee raises. So a recap...
Big 5 Fat Burner (SP2SLA)
1. Squat
2. Push
3. Pull
4. Single Leg
5. Abs
This should give you a good general guide to put you on the right path
toward burning that 09, 08 and all those other 0's off!
God Bless
Pastor Kris
PF Ministry
GCBC
14 January 2010
THE BOTTOM LINE
Does eating have to be painful, and unenjoyable, tasteless and boring?
No way!! Instead, here are some simple steps to help out.
It's not perfect it hopefully will help get you started.
1. Focus on whole, natural foods such as fruits, vegetables, nuts, legumes, etc.,
2. Reduce meats to two or three times a week. Now this is a challenge for me so do think you're alone.
3. If you are eating some less than desirable foods (fried, fattening and fast) eat your meal and say NO to seconds!
4. Eat more beans, rice, vegetables, fruit, nuts, pasta, oatmeal, and you slide a little pizza on the weekends ( a slice or two).
5. Take a week and write down what you are eating. Just write it down. Track, track, track what you eat to know how you respond to all foods.
5. Take a week and write down what you are eating. Just write it down. Track, track, track what you eat to know how you respond to all foods.
6. Eliminate the sugar and other junk.
7. Change it up. Try things. Nutrition is really important so keep it simple and lively. Don't give up.
8. Eat slower and chew your food!
Pastor Kris
GCBC
12 January 2010
GO TO THE DOCTOR!
God Bless, as I sit here waiting at the doctor's office, I reminded
that before you can talk about getting physically fit you need to get
physical, get your check up, ladies need to keep your appointment, and
if you don't have an appointment, MAKE ONE!!!
that before you can talk about getting physically fit you need to get
physical, get your check up, ladies need to keep your appointment, and
if you don't have an appointment, MAKE ONE!!!
If not your shooting in the wind, trying to "get in shape".
You only have one you and one life. Yes the medical industry can be a
bit slanted, but they are still trained in areas that we the layman
are not!
In the same vein, if you have an unusual pain, itch, headache, spot,
bump, lump or odor go see your Doctor, and do it today!!
The bible says, "what does it profit a man if he gains the whole world
and lose his soul". Well what does it profit you to save a few dollars
and you die???
Feel free to post or ask me, i'll search and at least help you get
started.
God Bless,
Pastor Kris
GCBC
11 January 2010
Let's shead some light on the subject!
Many people start their day before the sun rises and then don't get out of the offices or the house until the sun is getting ready to go DOWN. The sun and its light are a key element of your health.
Your body receives vitamin D from the sun.
Sunlight can help prevent periodontal disease.
A lack of sunlight can cause Seasonal Affective Disorder (SAD), also known as winter depression or winter blues. It is a mood disorder in which people who have normal mental health throughout most of the year experience depressive symptoms. The US National Library of Medicine notes that "some people experience a serious mood change when the seasons change. They may sleep too much, have little energy, and crave sweets and starchy foods. They may also feel depressed.
Often when you are sick, getting in the sun will begin to help your body feel better.
PRACTICE
Take time each day in some form to get outside and walk for a few minutes.
Open windows in your house or office.
Artificial light does not replace sunlight, and can often add to a the toxins going into your body.
Sit outside and read a book.
Stand outside and read your text, talk to a friend.
Make a point to get some sun light on you.
Let me know how you are getting your daily dose of sunlight!!
Your body receives vitamin D from the sun.
Sunlight can help prevent periodontal disease.
A lack of sunlight can cause Seasonal Affective Disorder (SAD), also known as winter depression or winter blues. It is a mood disorder in which people who have normal mental health throughout most of the year experience depressive symptoms. The US National Library of Medicine notes that "some people experience a serious mood change when the seasons change. They may sleep too much, have little energy, and crave sweets and starchy foods. They may also feel depressed.
Often when you are sick, getting in the sun will begin to help your body feel better.
PRACTICE
Take time each day in some form to get outside and walk for a few minutes.
Open windows in your house or office.
Artificial light does not replace sunlight, and can often add to a the toxins going into your body.
Sit outside and read a book.
Stand outside and read your text, talk to a friend.
Make a point to get some sun light on you.
Let me know how you are getting your daily dose of sunlight!!
08 January 2010
Just Breathe!!
BREATHING
Breathing is of major importance to your body. You might say "duh"! But consider...
We can live for weeks without food. We can live for days without water, but we can only live for minutes with out Oxygen!
The western society does not take full vantage of breathing, and we suffer for it. There is an untapped power to our breathing.
Terms:
hyperpnea - energetic deep and rapid respiration. Happens after excited or after a good workout, walk or run.
eupnea - normal regular breathing.
Only 10% of your energy comes from your food and water, while 90% of your energy comes from oxygen!
Oxygen gives your body the ability to rebuild itself if you will.
Oxygen detoxifies your blood.
Oxygen strengthens your Immune System!
Oxygen increases your energy level. You feel tired take some good solid deep breath's.
Oxygen enhances your brain power and your memory.
Oxygen calms your nervous system and relieves HEADACHES
Oxygen aids in relieving PMS symptoms in women.
Practice:
As I stated earlier western society does not breathe deeply on a norm. We tend to be chest breathers.
At least 3 times a day take about 10 deep stomach pushing breaths slowly in and slowly releasing. An aid for this are the sounds "ohhhh" "ahhhh" and "eeeee".
Make all three sounds breathing in hold and release.
Short breaths cheat your body of this precious life agent.
Added NOTE: Take every opportunity to breathe out door air for it will be less toxic then indoors.
God Bless
Breathing is of major importance to your body. You might say "duh"! But consider...
We can live for weeks without food. We can live for days without water, but we can only live for minutes with out Oxygen!
The western society does not take full vantage of breathing, and we suffer for it. There is an untapped power to our breathing.
Terms:
hyperpnea - energetic deep and rapid respiration. Happens after excited or after a good workout, walk or run.
eupnea - normal regular breathing.
Only 10% of your energy comes from your food and water, while 90% of your energy comes from oxygen!
Oxygen gives your body the ability to rebuild itself if you will.
Oxygen detoxifies your blood.
Oxygen strengthens your Immune System!
Oxygen increases your energy level. You feel tired take some good solid deep breath's.
Oxygen enhances your brain power and your memory.
Oxygen calms your nervous system and relieves HEADACHES
Oxygen aids in relieving PMS symptoms in women.
Practice:
As I stated earlier western society does not breathe deeply on a norm. We tend to be chest breathers.
At least 3 times a day take about 10 deep stomach pushing breaths slowly in and slowly releasing. An aid for this are the sounds "ohhhh" "ahhhh" and "eeeee".
Make all three sounds breathing in hold and release.
Short breaths cheat your body of this precious life agent.
Added NOTE: Take every opportunity to breathe out door air for it will be less toxic then indoors.
God Bless
Fwd: Easy Morning Workout
Pastor Kris
GCBC
Begin forwarded message:
From: Kristoffer Lands <kslands@gmail.com>
Date: January 8, 2010 7:24:22 AM CST
To: "kslands.bodybasics@blogspot.com" <kslands.bodybasics@blogspot.com>
Subject: Easy Morning Workout
Mornings are my best time to workout, however you have to determine your best time as well as your bodies best time.
I like to get up read, pray and burn(RPB)! Talk about jumpstarting your day!
This morning was simple though.
push ups - 36 - 14 - 12
(I use the perfect pushup device, but there is nothing holy about them)
Jumping jacks - 30 - 60 reps
Squats - 15 - 10 - 8 ( use a chair and DONT LOCK YOUR KNEES)
Stability ball situps- 25
Wall chairs - 1 min
Toe raises - 100
Rest for 2 minutes and repeat the entire routine 3 times
The pushup and squats are done under 2 minutes.
Feel free to vary the amount for what works for you.
Pastor Kris
God Bless
GCBC
05 January 2010
Flex & Stretch
The question is stretching? The answer is yes you should!
One of the most common over looked areas of of physical fitness is simple flexibility.
Performing the stretch slowly avoids excessive activation of the muscle and resultant muscular contraction. Holding the stretch allows time for the muscle to adapt to the new muscle length, and eventually, to achieve greater lengths.
Begin with Active Stretching (Dynamic Stretching).
This motion mimics the activity that you are going to be using the muscle perform. If you are going to be running or jumping, then begin with small mild leg swings and work your way up to full range of motion. The same is true for upper body motion. This type of stretch serves best after a warm-up and before you perform your activity or work out.
End with Passive Stretching (Static Stretching).
This type of stretch involves holding it in a position and keeping it steady for a period of time, to allow the muscle to relax. It relieves spasms and muscle fatigue that can follow an exercise period or any excessive muscle use.
BREATHING
It is imperative that you breath! I know this sounds common place, but we forget to do it. Oxygen is a major part of the stretching process. When you stretch, breath deeply and relaxed as well.
There are more intense levels of stretching that involve using isometric stretching that are best done with a trainer or for certain a partner in many cases. Refrain from bouncing motions or forced motions when stretching this causes more damage than assistance. Your body will tell you when it has had enough, LISTEN!
PRACTICE
In the course of your day...
Take about 5 minutes and do the following:
1. Roll your wrist moderately about 5 times
2. Roll your elbows in the same manner
3. Roll your shoulders (back and forward)
4. Roll your neck each direction 5 times
5. Roll at your waist all the way around 5 times.
6. Roll your knees. This feels crazy but it works.
7. Roll at your ankles.
This will help to get your body jump started in the morning, and in the afternoon it helps to relieve places where tension can build up.
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