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Does adding Variety into your Workouts help?

Posted by KJ - June 15, 2015 - Daily Post
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wout59GB DW (daily workout)

Movement Stretches x 7

50 / 100 of each Exercise.  Perform in any order to get all your reps in fastest time:  Pushup Shoulder Stand, W Lunges, XCrunch

Check out this great photo from one of our SuperFit Lunch workouts.  There is a lot of variety and hard work going on.  Good job!

For most people, VARIETY, is a key for being Consistent with an Exercise program.  Variety keeps the body guessing, and keeps you mentally “fresh” also.  And with these 2 benefits, you are more likely to stay Consistent and to get results. 

As with most everything else in life though, it is not an Absolute that you have to have a lot of variety in order to get results.  Over the years I have seen people follow very strictly to Exercise programs where they pretty much kept doing the same things over and over.  And they had good results to show for it.  Realize though this is usually only true for a small percentage of people.  For most, having a lot of variety in your Exercise program is going to be the way to go.  So find a way to mix things up continually with your exercise.  Keep challenging yourself, and STAY CONSISTENT, even if it is only a few minutes a day, for 3-5 days per week!

YOUR HEALTH, YOUR LIFE, YOUR CHOICE  Godbless u kj 

 

Just Because He Loves You,…..

Posted by KJ - June 12, 2015 - Daily Post
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boysbaseballGB DW (daily workouts)

Choose 1-2 for Weekend!

1. 5, 10, 15, 20, 25,….  For 10+ minutes Go as Far as you can ascending with: Squat, Pushup Leg Tuck.  *do 5 squats, 5 pushup leg tucks.  Then 10 of each, 15 of each, and so on. 

2. Movement Stretches x 8

Max Pushup Rows in 3 minutes, Max Situps in 3 minutes

Check out the boys in there baseball unis!  They both played baseball this year for the first time and did wonderful. 

Have a great weekend, and Remember:

HE LOVES YOU

JUST BECAUSE HE LOVES YOU, YOU GET TO WALK IN VICTORY IN THIS LIFE.

JUST BECAUSE HE LOVES YOU, YOU DO NOT HAVE TO WORRY / STRESS.

JUST BECAUSE HE LOVES YOU, YOU CAN LOOK ON THE “UP” SIDE OF THINGS.

JUST BECAUSE HE LOVES YOU, YOU GET TO TAKE CONTROL OF YOUR HEALTH.

JUST BECAUSE HE LOVES YOU, HE ALREADY CHOSE A GREAT FUTURE FOR YOU.

JUST BECAUSE HE LOVES YOU, YOU GET TO LIVE OUT THE ABUNDANT LIFE THAT JESUS PROMISED YOU HE ALREADY GAVE YOU!

YOUR HEALTH ,YOUR LIFE, YOUR CHOICE  Godbless u kj

How he lost lot of weight in short time!

Posted by KJ - June 10, 2015 - Daily Post
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wout65GB DW (daily workout)

3-6 rds for Best Time: Run 1 Min, Walking Lunges 30 sec.

Check out some of our young GB Athletes doing some POWER HOPS during our summer sports performance workouts.  They are “Gettin on it dog’on it!”  We are so blessed to be able to work with so many athletes this summer.  They represent many different sports, but they all have one common goal: TO IMPROVE!

 I had a conversation with a friend today about his diet.  He has been doing very good for a couple of months and lost a good bit of weight.  He has hit somewhat of a sticking point and we are looking at helping him to make some adjustments to ramp things back up.  The things I want you to see though are the basic steps he took that have gotten him such good results in really what I would consider a short amount of time.  Here are the few basic things he has done that got him results:

  • Cut out all soft drinks.  ONLY drinks water and coffee.
  • Cut way back (believe he said totally cut out) on grains
  • Eats a lot of veggies.  And “juices” often.
  • Walks a lot

Now take a look at that short list again.  All that is really pretty simple, basic, and yet very powerful for producing results.  So if you are wanting, and or trying, to lose weight / bodyfat, don’t make it so complicated.  Do the simple things, just like the list above, and expect results.  Sometimes yes it takes longer, but remember, you true goal is to improve your health, and the improved “looks” come even if it does take longer than first hoped.  Ye baby1

YOUR HEALTH, YOUR LIFE, YOUR CHOICE  Godbless u kj

The #1 Principle to Improve your Health!

Posted by KJ - June 9, 2015 - Daily Post
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boysbeach2015GB DW (daily workout)

2 rounds x 11 squats, 11 pushups, 11 situps

Max Burpees n 7 minutes

Check out the boys in one of our sand castles we built during our beach vacation a couple of weeks ago.  We love building sand castles! 

You know out of all the things you can do to impove your health I believe probably the most important one is to “walk / live in the Peace of God.”  To know, and live in the Peace of God will literally bring “peace” in your heart, mind, and your physical body.  Stress / doubt / worry / fear / Condemnation are all the opposite of Peace.  And these are the biggest “health stealers” known to man. 

So remember yes it is important to MOVE, and to CONTROL YOUR NUTRITION, but First and Foremost, focus every day on walking and living in the Peace of God.  *Let me give you a clue on the most effective way to do this: Focus more and more on how much He does love you personally!  This truth as it is revealed to you more and more by the Holy Spirit inside you, is what will cause you to walk out and live out His Peace that is already inside you.  And as His Peace inside you becomes more and more of your reality, it will cause actual mental and physical health improvements (especially if you expect it to)!!

YOUR HEALTH, YOUR LIFE, YOUR CHOICE  Godbless u kj

What to do to Get Results!

Posted by KJ - June 8, 2015 - Daily Post
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boysbravesgameGB DW (daily workout)

Movement Stretches x 8

25, 15, 10, 5 for Fastest Time: Power Cleans (bb / db), Squat Jumps.  *Do 25 Power cleans w barbell or dumbbells, and 25 Squat Jumps.  Then do 15 reps of each, then 10, then 5

We were blessed by a great friend of ours with Braves tickets for last Friday night.  We had a blast.

Today I had the priviledge to spend some time with a very good friend and brother In Christ.  He made a statement that really stuck out to me: Just Keep doing what you are doing and the results will come.  Wow, now that is a powerful statement.  My take on what he was saying was that as long as you know you are doing the correct things, if you will just stay the course and keep doing those “correct” things, sooner or later the Results will come.  And of course tied into all this is the fact that you are In Faith that your actions are the correct ones that HE is leading you to do.  “Just keep doing what you are doing” is what dt said! 

So I encourage you to “keep doing what you are doing” and dont stop.  Like the Word says “Dont grow weary in well doing, because at the right time, you will reap a great reward”!  So keep doing those “correct” things, and just KNOW that in due time, you will GET THE RESULTS!

YOUR HEALTH, YOUR LIFE, YOUR CHOICE  Godbless u kj

1 Leg Drills for Athletic Balance & Power

Posted by KJ - June 5, 2015 - Daily Post
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wout64GB DWs for Weekend!

Choose 1-2

1. 10+ Min Walk / Run / Bike, 50/100 Pushups

2.Movement Stretches x 8.  2 Min Jog.  Then 3-5 rds for Best Time: 200 yd Sprint, 25 Squats, 35 Leg Tucks

Check out 3 of our GB Athletes doing some 1 LEG POWER CLEANS.  We love performing 1 Leg movements with our athletes as it helps to build better Balance, Stability, and Power.  I still remember many years back, I trained a football player who was an All Conference and All American in college, and went on to player in the pros.  I had him doing a lot of 1 Leg drills.  He said that they were some of the best drills he had ever done for helping him to see noticeable improvements!  So I have remembered that and continued to use these type drills in our Sports Performance regimen. 

Have a great Weekend! 

Choose to MOVE this Weekend!

Eat some High Quality foods!

Have Fun!

BE THANKFUL!

Walk in Peace!

YOUR HEALTH, YOUR LIFE, YOUR CHOICE  Godbless u kj

More Focus on HIS Love = Better Health

Posted by KJ - June 4, 2015 - Daily Post
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jptemplerunGB DW (daily workout)

Movement Stretches x 8

Max Rounds in 6 Minutes:  10 Squats, 10 Pushups, 10 Situps

Check out Joshua Paul doing as he called it “The Temple Run” here at GB the other day.  He and David Ben love using our bags and other equipment to set up “homes” and obstacle courses.  And of course Joshua Paul is always finding a way to simulate some kind of video game!  Good stuff.

GOD’S LOVE IS SO BIG FOR YOU!  Nothing can stop His Love for you.  He will never let you down.  He will never forget you.  You dont have to work to earn His Love, or right standing (righteousness) with Him.  You only have to Accept it! 

In HIS Love for you, thru Christ, you have the complete Right to walk in Peace.  And in that total Peace that He gave you, is tremendous healthTo know His Peace, and to choose to walk in it is way more powerful and effective for promoting great physical and mental health than any Exercise and or Nutrition Program.  And this is part of the reason why MAKING HIM YOUR #1 REASON FOR IMPROVING YOUR HEALTH is the most important “reason”.  All the other reasons are fine too, but they are not your #1 Reason.  There is nothing wrong with using other reasons for motivation such as: Wanting to look better; wanting to feel better; wanting to be healthier for your family; wanting to fit in certain size clothes; wanting to lift heavier weights; and or wanting to look better in that bathing suit.  You have to realize though, most of the time these “secondary” reasons are not a solid foundation for you to stand on.  When it gets really challenging, most of the time these type “secondary” reasons will fall to the way side.  So you have to have a true solid “Foundational” Purpose / Reason that will hold up no matter how big the challenge.  And I believe that one true solid Purpose is that you are doing it because you know He Loves you and wants His best for you. 

YOUR HEALTH, YOUR LIFE, YOUR CHOICE  Godbless u kj

GB Trainer in Phillipines! #1 Principle for Success

Posted by KJ - June 3, 2015 - Daily Post
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angelmissiontripGB DW

2 Min JRope, 1 Min High Knees, 1 Min Pushup Shoulder Stand, 2 Min JRope

Check out this awesome pic from The Phillipines!  That is Angel, one of our awesome GB Trainers, there in the background “coaching” these kids.  She and her husband are on a Mission trip spreading The Gospel, the “almost too Good to be True” news!  What an inspiration it is to see people like Angel stepping out on faith for Him.  You go Angel!

You know, it is the “LOVE / Goodness of God that compels people to do Good”.  When we try to do Good because we think we have to, our good actions are usually short lived.  And yes sometimes to do things out of a “law” mindset can have its benefits.  Like with my boys, I know that there are many things that they are not going to do just because they know “daddy said so, and daddy Loves me, so it must be for my best”.  Now my Expectation is that one day they will grow into this understanding and therefore follow with their actions.  In the meantime though I have to incorporate some law into the mix.  And so it is with us.  If you have to start off doing the “right things” because you think you have to, then fine.  The whole time though your goal should be to literally “RENEW your Mind” to the point that you believe what is already in you through Jesus Christ: That you dont have to, you get to.  And God’s Love, His Grace, is so big and ultimate for you, you understand more and more that His Love is really all that matters.  And His Love allows you to SEE that He has nothing but His Best for you.  And His Love, as you focus on it, brings out from inside you nothing but more and more of His Best.  So then “doing the right things” becomes over time more of a thing you do because you know He Loves you and you want to do it.  And this is when it “Sticks”, and it becomes pure habit. 

Over the years, going on 19 years now, that I have been health and life coaching, I have found it more and more to be true that the most important thing to focus on for seeing improvements in my health and every other area of life is simply to FOCUS ON HIS LOVE FOR ME!  There are other pieces to the puzzle, or equation, for health and life success, but to focus on HIS Love for me personally is by far the most important.  It is my and your foundation for health and life success.  And without this foundation, all our efforts are likely to fail over and over.  Through Jesus Christ though, we already won, so we dont have to fear failure.  Instead we focus on the WIN we already have in our health, and every other area of our lives!  Ye baby!

YOUR HEALTH, YOUR LIFE, YOUR CHOICE  Godbless u kj

Thats a Big ole “But”!

Posted by KJ - June 2, 2015 - Daily Post
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wout63GB DW (daily workout)

Movement Stretches x 9

Max Reps in 1 Minute for each Exercise.  Rest 30 seconds between Exercises: Walkn Lunge, Pushup Leg Tucks, XCrunch, Burpees

Check out 3 of our GB athletes doing some WALL RUNS this morning here at GB!  2 are college football players, and the other is a high school tennis player.  These guys have seen a lot of success in their athletic careers, and they will continue to experience even more success going forward.

Now these 3 young men didnt just “fall under a lucky star”.  Yes first and foremost their talent, ability to work hard, and determination come from God almighty.  And over the years they have chosen to apply these GIFTS from God and are really reaping the benefits now. 

Just like these athletes, we too have been “gifted” by God, through Jesus Christ.  We have been made OVERCOMERS in every area of our lives.  Yes we all experience adversity, we all struggle sometimes, and sometimes things take longer than we want.  At the same time though, we all, as His children, have been empowered to prosper in our health and lives, even in the face of adversityWe dont have to just take “what comes our way”.  If these 3 athletes I mentioned earlier would have done that, they would in no way be experiencing the level of success they have, and the success that they will experience.  Yes we have a RIGHT to prosper in our health and lives, but…… (and that is a big ole “but”) we never will get to see this Right in our lives if we dont choose to walk in FAITH (CONFIDENCE, EXPECTATION), and choose to do the works on our part. 

The “works” here that I am talking about is not the most important, even though yes without these “works” we dont get the cake, at least not on this earth.  The main part in this whole deal is FAITH.  We are justified by our Faith, and without “works”, our Faith is dead.  See like we have said many times over, when we truly have Faith in something, we prove it by our works, or our actions.  If you truly believe God made you to prosper in your health, then your works (Actions) will show it.  If you believe He made you to be Healthy, and no matter what it may look like now, then you will eat healthy, and you will choose to be active.  Healthy people control their food, and they choose to be active for the most part.  So as you choose to Believe who you are In Christ, you begin to SEE yourself that way, then you start to act that way.  And even though things may not “look” a certain way in your health, as you choose to walk in Faith, and “act” out what you truly believe, then your body starts to follow and respond to your Faith and works.

YOUR HEALTH, YOUR LIFE, YOUR CHOICE  Godbless u kj 

 

Blessed to live in the great USA

Posted by KJ - May 22, 2015 - Daily Post
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daddynboystubeGB DW

Choose 1-2 for your awesome MEMORIAL DAY WEEKEND!

1. Walk / Run / Bike 15+ min

2. 20 x squat, pushup, supercrunch.  Then for Fastest Time 30 Clean Squat Press w dbs or bb.

This is a pic of me and the boys getting ready for some “tubing” on the lake 1-2 years ago.  We love to be out on the water!  And I thought this was a pretty appropriate pic to get us ready for celebrating this awesome Memorial Day Weekend.

Have a wonderful MEMORIAL DAY WEEKENDChoose to remember those who did and do Choose to serve our great country, THE USA!  We are so blessed to live in a blessed and covered country like the great USA.  And we are blessed to have men and women who are willing to commit their lives to protecting and supporting our FREEDOM!  So be Thankful for them, and be Thankful to the ONE above who has blessed you to live in this great country.

YOUR HEALTH, YOUR LIFE, YOUR CHOICE  Godbless u kj