The Family Life Body Basics

FIGHTING CANCER

2010-04-22T07:41:00.001-05:00

Awesome article on cancer. Definitely one of the best I've seem in sometime. Read it, discuss it, share it and do it!

AFTER YEARS OF TELLING PEOPLE CHEMOTHERAPY IS THE ONLY WAY TO TRY AND ELIMINATE CANCER, JOHNS HOPKINS IS FINALLY STARTING TO TELL YOU THERE IS AN ALTERNATIVE WAY ..

Cancer Update fromJohns Hopkins:

1. Every person has cancer cells in the body. These cancer cells do not show up in the standard tests until they have multiplied to a few billion. When doctors tell cancer patients that there are no more cancer cells in their bodies after treatment, it just means the tests are unable to detect the cancer cells because they have not reached the detectable size.

2. Cancer cells occur between 6 to more than 10 times in a person's lifetime.

3. When the person's immune system is strong the cancer cells will be destroyed and prevented from multiplying and forming tumours.

4. When a person has cancer it indicates the person has multiple nutritional deficiencies. These could be due to genetic, environmental, food and lifestyle factors.

5. To overcome the multiple nutritional deficiencies, changing diet and including supplements will strengthen the immune system.

6. Chemotherapy involves poisoning the rapidly-growing cancer cells and also destroys rapidly-growing healthy cells in the bone marrow, gastro-intestinal tract etc, and can cause organ damage, like liver, kidneys, heart, lungs etc.

7. Radiation while destroying cancer cells also burns, scars and damages healthy cells, tissues and organs.

8. Initial treatment with chemotherapy and radiation will often reduce tumor size. However prolonged use of chemotherapy and radiation do not result in more tumor destruction.

9. When the body has too much toxic burden from chemotherapy and radiation the immune system is either compromised or destroyed, hence the person can succumb to various kinds of infections and complications.

10. Chemotherapy and radiation can cause cancer cells to mutate and become resistant and difficult to destroy. Surgery can also cause cancer cells to spread to other sites.

11. An effective way to battle cancer is to starve the cancer cells by not feeding it with the foods it needs to multiply.

WHAT CANCER CELLS FEED ON:

a. Sugar is a cancer-feeder. By cutting off sugar it cuts off one important food supply to the cancer cells.Sugar substitutes likeNutraSweet, Equal, Spoonful, etc are made withAspartame and it is harmful. A better natural substitute would be Manuka honey or molasses but only in very small amounts. Table salt has a chemical added to make it white in colour. Better alternative is Bragg's aminos or sea salt.

b. Milk causes the body to produce mucus, especially in the gastro-intestinal tract. Cancer feeds on mucus. By cutting off milk and substituting withunsweetened soy milk,cancer cells are being starved.

c. Cancer cells thrive in an acid environment. A meat-based diet is acidic and it is best to eat fish, and a little chicken rather than beef or pork. Meat also contains livestock antibiotics, growth hormones and parasites, which are all harmful, especially to people with cancer.

d. A diet made of 80% fresh vegetables and juice, whole grains, seeds, nuts and a little fruits help put the body into an alkaline environment. About 20% can be from cooked foodincluding beans. Fresh vegetable juices provide live enzymes that are easily absorbed and reach down to cellular levels within 15 minutes to nourish and enhance growth of healthy cells. To obtain live enzymes for building healthy cells try and drinkfresh vegetable juice (most vegetables including bean sprouts) and eat some raw vegetables 2 or 3 times a day. Enzymes are destroyed at temperatures of 104 degrees F (40 degrees C).

e.. Avoid coffee, tea, and chocolate, which have high caffeine. Green tea is a better alternative and has cancer-fighting properties.
Water-best to drink purified water, or filtered, to avoid known toxins and heavy metals in tap water. Distilled water is acidic, avoid it.

12. Meat protein is difficult to digest and requires a lot of digestive enzymes. Undigested meat remaining in the intestines become putrefied and leads to more toxic buildup.

13. Cancer cell walls have a tough protein covering. Byrefraining from or eating less meat it frees more enzymes to attack the protein walls of cancer cells and allows the body's killer cells to destroy the cancer cells.

14.. Some supplements build up the immune system (IP6, Flor-ssence, Essiac, anti-oxidants, vitamins, minerals, EFAs etc...) to enable the body's own killer cells to destroy cancer cells. Other supplements like vitamin E are known to cause apoptosis, orprogrammed cell death, the body's normal method of disposing of damaged, unwanted, or unneeded cells..

15. Cancer is a disease of the mind, body, and spirit. A proactive and positive spirit will help the cancer warrior be a survivor. Anger, unforgiveness and bitterness put the body into a stressful and acidic environment. Learn to have a loving and forgiving spirit. Learn to relax and enjoy life.

16. Cancer cells cannot thrive in an oxygenated environment. Exercising daily and deep breathing help to get more oxygen down to the cellular level.Oxygen therapy is another means employed to destroy cancer cells.

Tuesday night @ Boot Camp

2010-03-24T12:44:00.001-05:00

Well this was the workout that was done on Tuesday night. No weights involved just energy and commitment. You can do it!!!

GCBC Bootcamps Workout –
Abs Endurance:

Warm-up (20 seconds per exercise) - 10 minutes
- Bodyweight Squat
- Stick-up
- Kneeling Pushup or Pushup Plus
- 1-Leg Hip Extension (20 seconds per side)
- Plank (40 seconds)
- Side Plank (20 seconds per side)
- Run in Place
- Rest 1 minute and repeat 1 more time.

Strength Circuit (30 seconds per exercise) - 5 minutes
- Forward Lunge (30 seconds per side)
- Elevated Push-ups (30 seconds per side)
- Rest 2 minutes before repeating 1 more time.

Break - 2 minutes

Big 7 Circuit (20 seconds per exercise) - 10 minutes
- Jumping Jacks
- Prisoner Squat
- Spiderman Climb Pushup
- Cross Crawl
- Diagonal Lunge (20 seconds per side)
- Inchworm
- Rest 2 minutes before repeating 1 more time.

Break - 2 minutes

Depletion Circuit (30 seconds per exercise) - 10 minutes
- Cross-Body Mountain Climber
- Reaching Lunge (30 seconds per side)
- Squat Thrusts
- Run in Place
- Rest 2 minutes before repeating 1 more time.

Break - 2 minutes

Abs Endurance Circuit (30 seconds per exercise) - 5 minutes
- Pushup Plank
- Get-up (30 seconds per side)
- Rest 1 minute before repeating 1 more time.

Cool-down, Stretching & Water Break - 10 minutes

Saturday Boot Camp Workout March 13th

2010-03-14T12:59:00.001-05:00

This was a great workout! Outside in the fresh air you just can't beat it.

Warm Up

Jumping jacks

Crossovers

Russian Kicks

Hops

Workout Set One

Squat with Dumbell lifts

Lift Reverse Lift

Reverse Lunge Dumbell Hold

Dumbell Pulls

Spider planks

Work Out Set Two

Hop Squats

Lift Reverse Lift

Sprint Box

Dumbell Pulls

Ski jump with toe touch

Work Out Set Three

Birds

Thumbs up

Ab vacuum

Bridges

Push up switch
Warm Down

q - r - s - Tea!!!

2010-03-08T11:16:00.003-06:00

The benefits of tea often go unsung, and I'm not talking about nestea! Here is a great article I read that might help you get started.

The Benefits of Tea
by Media Digest

Much has been written and said about the amazing health benefits of tea. So much in fact, that it's often difficult to separate fact from fiction. What are the scientifically recognized benefits of tea? The following is a brief synopsis of the latest findings.
Aging
If you are the type to fret over the appearance of wrinkles, age spots and other signs of growing old, oolong tea may be the answer to your worries. In a recent experiment carried out jointly by researchers from the US, Taiwan and Japan, mice which were fed tea displayed fewer signs of aging than mice that were fed water. The Straits Times, Sept. 24, 01
Allergies
The wonder cup just got even more wonderful. Green tea, rich in antioxidant treasures that protect against heart disease and cancer, now shows promise as an allergy fighter. In laboratory tests, Japanese researchers have found that the antioxidants in green tea, block the biochemical process involved in producing an allergic response. Green tea may be useful against a wide range of sneeze-starting allergens, including pollen, pet dander, and dust. Prevention, April 2003
Arthritis
Green tea catechins are chondroprotective and consumption of green tea may be prophylactic for arthritis and may benefit the arthritis patient by reducing inflammation and slowing cartilage breakdown. The Journal of Nutrition, Mar 2002
Green tea may be useful in controlling inflammation from injury or diseases such as arthritis. Boston Globe, April 26, 99
Bone Strength
Tea flavonoids may be bone builders. A report in this week's Archives of Internal Medicine looked at about 500 Chinese men and women who regularly drank black, green, or oolong tea for more than 10 years. Compared with nonhabitual tea drinkers, tea regulars had higher bone mineral densities, even after exercise and calcium-which strengthen bones-were taken into account. U.S. News & World Report, May 20, 2002
Cancer
"Tea is one of the single best cancer fighters you can put in your body," according to Mitchell Gaynor, MD, director of medical oncology at the world-renowned Strong Cancer Prevention Center in New York City and co-author of Dr. Gaynor's Cancer Prevention Program. The latest tea discovery? Strong evidence that both green and black tea can fight cancer-at least in the test tube-though green tea holds a slight edge. In a new study, both teas kept healthy cells from turning malignant after exposure to cancer-causing compounds. Prevention, May 2000
People who drink about 4 cups of green tea a day seem to get less cancer. Now we may know why. In recent test-tube studies, a compound called EGCG, a powerful antioxidant in tea, inhibited an enzyme that cancer cells need in order to grow. The cancer cells that couldn't grow big enough to divide self-destructed. It would take about 4 cups of green tea a day to get the blood levels of EGCG that inhibited cancer in the study. Black tea also contains EGCG, but at much lower concentrations. Prevention, Aug 1999
Cholesterol
Tea can lower 'bad' cholesterol levels. Researchers at the Beltsville Human Nutrition Research Center in Beltsville, Maryland, asked test subjects to eat low-fat, low-calorie prepared meals and drink five cups of caffeinated tea or caffeinated and non-caffeinated placebos that mimicked the look of tea. Levels of low-density lipoprotein (LDL) cholesterol dropped 10 percent among the test subjects who drank tea. Vegetarian Times, Jan 2003
Heart Disease
Drinking black tea may lower the risk of heart disease because it prevents blood from clumping and forming clots. In a recent study, researchers found that while drinking black tea, the participants had lower levels of the blood protein associated with coagulation. Better Nutrition, Jan 2002
Better to be deprived of food for three days than tea for one,Ã“ says a Chinese proverb. Research is showing it may just be true. Dr. Kenneth Mukamal of Boston's Beth Israel Deaconess Medical Center reported that out of 1,900 heart-attack patients, those who drank two or more cups a day reduced their risks of dying over the next 3.8 years by 44 percent. Newsweek, May 20, 2002
Weight Loss
Trying to lose weight? Reach for a cup of green tea instead of a diet beverage. Compared to the placebo and caffeine, green tea extract consumption produced a significant 4% increase in 24-hour energy expenditure. If you consume 2,000 calories per day and don't gain or lose weight (you're in energy balance), an increase of 4% would translate roughly into an 80-calorie daily difference. Over a year, this could result in 89 pounds of weight loss. American Journal of Clinical Nutrition, Nov 1999
Recent evidence shows that in the battle of fat loss, green tea may be superior to plain caffeine. According to a new study, green tea appears to accelerate calorie burning - including fat calories. Researchers suggest compounds in green tea called flavonoids may change how the body uses a hormone called norepinephrine, which then speeds the rate calories are burned. Joe Weider's Muscle & Fitness, April 2000
Loose vs Bags
Tea made from loose leaves has more antioxidants than tea bags, which tend to have lower-quality, powdered leaves. Prevention, April 2003
Black vs Green
Black tea is turning out to be just as healthful as green tea. Univ of California Wellness Letter, March 2002
One cup of black or green tea has more antioxidant power than a serving of broccoli, carrots, or spinach. Prevention, Aug 1998
Decaf Tea
Tea decaffeinated using a natural CO-2 process retains 90% of its cancer-fighting properties. Prevention, Feb 2000
Java junkies, perk up: Substituting tea for coffee will cut your caffeine intake by more than half. Prevention, May 96
White Tea
White tea appears to have more potent anticancer qualities than green tea. Reuters Health, March 30, 2000Tea: Health Benefits and Wonders

Tea is the second most widely consumed beverage in the world, exceeded only by the most necessary of all liquids - water. Tea is an integral part of everyday societal life in many of the world’s most populous countries. This has made tea the most popular beverage for a huge swath of the world’s people.

Tea is prepared from linder leaves, leaf buds and tender stalks of different varieties of the warm-weather evergreen known as camellia sinensis. The most popular types of tea are:

Green Tea
Black Tea
Other teas are:

Ginseng Tea
Herbal Tea
Oolong Tea
Rooibos Tea
White Tea
The degree of processing the leaves of camellia sinensis determines whether a tea will be green, black or red (oolong). Green tea is the least processed. These are simply steamed quickly before packaging. Black and red tea are partially dried, crushed and fermented. The length of fermentation, which causes the leaves to blacken, determines whether the tea will be red or black.

Recent research shows that any tea derived from camellia sinensis has cancer-fighting properties. The leaves of this plant contain chemicals called polyphenols, which give tea its antioxidant properties.

Polyphenols in tea have been known to:

Help protect cells from the normal, but damaging, physiological process known as "oxidative stress." Although oxygen is vital to life, it's also incorporated into reactive substances called free radicals. These can damage the cells in our body and have been implicated in the slow chain reaction of damage leading to heart disease and cancer.
Help prevent blood clotting
Help lower cholesterol levels
Help neutralize enzymes that aid in the growth of tumors
Help deactivate cancer promoters
Help stimulate the immune system
Tea also has fluoride for strong teeth, virtually no calories, and half the amount of caffeine found in an equally-sized cup of coffee. Whether decaffeinated tea has the same level of polyphenols, and thus the same health benefits, as regular tea has not yet been studied. Caffeine is a natural component of tea leaves. It is not yet known if removing caffeine also removes polyphenols.

Apart from polyphenols, tea also contains a variety of ingredients that are beneficial to one's health. These include theanine (an amino acid unique to tea), vitamins, minerals, and methylxanthines. These are the components that are the source of the healthful properties of tea. These are known to:

Help fight against mutagenic agents
Delay aging
Help fight high blood pressure
Help fight against viral and bacterial infection
Help improve the functions of the digestive and excretory systems
To sum it up - by drinking 2-4 cups a day of tea, you can reap in the numerous curative and preventive tea benefits.

Saturday Boot Camp Workout March 6th

2010-03-08T10:08:00.002-06:00

Warm up! 5 min
jumping jacks
heel kicks
lunge twist
power skips

Work out (work 30 seconds rest 30 seconds)

star jumps
bent over rows
star jumps

plate planks
Sprint box
walking prisoner lunges

sprint box
burpees
plate planks

Warm Down!
lunge twist
cat/cow
calf/hamstring stretches

Great Monday morning jumpstart 16 minutes!!!

2010-02-22T07:51:00.001-06:00

We won't even talk about this weekend, well except for great worship
service!!! Hear is a great work out for you to get going quick and
moving!

Jumping jacks 2 min
Jump rope 2 min

Tabata intervals

Set 1
One arm rows
Pike Push ups

Set 2
Push offs
Upright rows

Set 3
Unilateral deadlifts
H2h (hand 2 heel)

Finish it off with some hot tea!!!

Pastor Kris
GCBC

Morning pick me up!!

2010-02-15T07:15:00.001-06:00

So it is Monday and a little cold, you're alive and breathing. Had an
awesome worship service! We are called to have UNCOMMON BEHAVIOR!!!!

So kick it off with

Jumping jacks

Then dive in with

Jump rope
Plyometric pushups
Ab cross overs (my name for it)
Lunge Twist

All back to back 45 seconds of each with 5 second rest.

Then one minute rest at the end and DO IT AGAIN!

God Bless!

Pastor Kris
GCBC

Boot camp work out

2010-02-11T00:00:00.000-06:00

Here is the great workout from Tuesday night!!

Warm ups
Waiters bows x4
Jumping jacks 2 minutes
High knee body twist

Workout (tabata intervals)
X body mountain climbers
Y squats
Turkish get ups
Ball roll outs

Warm down stretches
Cat, cow, and downward dog
Super mans

Enjoy!!!
Pastor Kris
GCBC

Are You Ready for the Unexpected?

2010-02-09T09:46:00.004-06:00

The purpose of being physically fit really boils down to the quality of life. Thus, exercising, eating right, flexibility, balance and strength are all about IMPROVING ones quality of life.

Stated more plainly, how do you prepare for a fall? When do you get ready for an accident? At what point to start stretching to catch yourself or someone you love from a potentially dangerous slip? So are you prepared for the Unexpected?

Most of us will not run in the Olympics, or play in the NBA or NFL or anything of that level of competitions, but everyone will be called on at some point in life to exert an incredible level of strength and ability. Even disciplining your children requires you to have some level of stamina! So the time to get ready is NOW!!

GPP

GPP stands for General Physical Preparedness. It is not a focus on any particular area of strengthening but rather a total focus on getting your entire body prepared for action. This focus on fitness can be as light or as intense as you like to make it, and is for the most part very INEXPENSIVE! You have an old suitcase fill it with some books or something and drag it around for about five minutes. Sounds crazy but it is that simple.

Jumping Jacks / side straddle hops (old school)
Jump Rope
Jump up and down
push ups
pull ups
squats
mountain climbers
toe raises
walking stairs

These are some basic activities that help develop GPP.
Some more exotic ones are tractor tire flips, sled drags, car pushes, ax swings, punching bag kicks. These are all literal so of course you would have to have a tractor tire or something like it flip it, but you get the general idea.

Practice
Be careful not over strain your self!

Do not over exert yourself!

Know your limits and gradually push to increase. (you didn't get out of shape over night, so it doesn't get back in shape over night either!)

Journal. It is some important to write down what you do, when you do, and your results.

Two to One. When you are exercising whether you are counting reps or using time you want to work twice as much as long as you rest.

Quit! Particularly if you are working by yourself, when your body says quit, QUIT! Even if you are with a partner, push but don't punish!

So let's get up and start moving, and get ready for the unexpected!!!

God Bless

Tuesday night @ Boot Camp

2010-02-02T21:50:00.002-06:00

We had a blast! it was tight being inside with the weather, but it worked out pretty good overall. We focused on the upper back and core strengthening! Got in a good solid burn, but were still fresh enough to get to the bible study!!! LOL

Tuesday’s Boot Camp Workout!!! 02 February 2010

Warm up and stretch 3min
Arm swings
Jumping Jacks
Y Squats

Tabata!!!
4min
set 1
parachuters
stability ball passes,

4min
set 2
rotational pushups or T push ups,
bent over rows,

4 min
set 3
cork screws,
Upright Row

Warm Down

Cat, Cow, Downward Dog, Plow – Halasana , Knees to Chest – Apanasana

We did video, but I have to check it out first and see if it is of any use. God Bless.

So look if you are not doing this, make sure that you are doing something!!!!

Guiltless Eating!

2010-02-01T09:57:00.004-06:00

Let's stop talking about what we need to stop eating. Stop trying to make cake and pie healthy, they're not OK!!! They are deserts, rewards! Stop trying to cut out this and that. That sounds like a great conversation, but it does not motivate and after you stop doing it or eating it what do you replace it with? Well, after awhile you replace it with more of the same!

Instead let's talk about what you should add to your diet!

Imagine a food -- not a drug -- powerful enough to help you lower your cholesterol, reduce your risk of heart disease and cancer, and, for an added bonus, put you in a better mood.

Did I mention absolutely no side effects?
Well such foods exist. They are known as SUPERFOODS! They are located in your grocery store, and I'll tell you where in just a moment!

Drugs are good but superfoods are better! You are body is designed to heal itself, the problem is WE HAVE DEVELOPED INTO A SOCIETY THAT DOES NOT HELP IT!
"The effect that diet can have on how you feel today and in the future is astounding," says nutritionist Elizabeth Somer, author of Nutrition for a Healthy Pregnancy, Food & Mood, and The Essential Guide to Vitamins and Minerals.

"Even people who are healthy can make a few tweaks and the impact will be amazing," Somer says. "I'd say that 50% to 70% of suffering could be eliminated by what people eat and how they move: heart disease, diabetes, cancer, hypertension can all be impacted."

Well it then becomes natural to know what foods affect what? WRONG PROGRAM! Improve your diet by adding these foods in large quantities to your eating.
You don't need specific foods for specific ailments. A healthy diet incorporating a variety of the following superfoods will help you
maintain your weight,
fight disease,
and live longer.

Every superfood is a 'real' unprocessed food.

Here is a list of some of the top superfoods:

Beans
Blueberries
Broccoli
Oats
Oranges
Pumpkin
Salmon
Soy
Spinach
Tea (green or black)
Tomatoes
Turkey
Walnuts
Yogurt

WOW! How much more simple could it be. Something on that list for everybody!

PRACTICE

1. Stack the Deck! Plant healthy snacks around your home and work and car, so when the snack attack comes you are READY!!

2. Change it up! Variety is the spice of life, so try different mixes and combinations, the adventure alone will move you away from the other stuff!

3. Move OUT! Most grocery stores keep the natural unprocessed stuff on the perimeter of the store, on outer parts of the store. AS you move inward it becomes more processed and well you get the picture!

4. Plan ahead! We lose because we don't plan. Plan your meals ahead, get a week ahead if you can. This will save you from have to just "grab something" and will help your pocket book as well.

5. Eat some more! Unlike processed foods, your body knows what to do with natural foods and will process them easily and properly. So you can't eat to much! So now you can pig out all you like, what your body doesn't use it will get rid of not STORE IN THOSE HIPS OR LUG HANDLES!!!

God Bless.

Water water everywhere, but are we getting enough to Drink?

2010-01-28T09:45:00.005-06:00

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

Great little workout!

2010-01-27T09:46:00.002-06:00

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

Good quick burn!

2010-01-25T08:48:00.000-06:00

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!

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

Boot Camp Workout, AWESOME!!

2010-01-23T09:34:00.001-06:00

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

Tomato, Tomata, Tabata?

2010-01-20T10:29:00.004-06:00

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

Burn Fat Burn!!!!

2010-01-18T08:07:00.001-06:00

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?

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

THE BOTTOM LINE

2010-01-14T23:24:00.001-06:00

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.

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

GO TO THE DOCTOR!

2010-01-12T10:28:00.001-06:00

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!!!

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

Let's shead some light on the subject!

2010-01-11T10:09:00.003-06:00

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!!

Just Breathe!!

2010-01-08T16:36:00.004-06:00

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

Fwd: Easy Morning Workout

2010-01-08T16:35:00.003-06:00

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

Flex & Stretch

2010-01-05T10:52:00.001-06:00

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.

The most effective stretches are performed slowly, and held for 15-30 seconds.

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.