Simple Steps for improving your health & life.

Posted by KJ - December 1, 2014 - Daily Post

wout41GB DW (daily workout)

50 Jumping Jacks

For Best Time – 10,9,8,7,……1  Squat, Pushup, Situp

Perform 10 Squats, 10 pushusp, 10 Situps.  Then do 9 squats, 9, Pushups, 9 Situps, and so on all the way down to 1 rep of each.

This pic is from our 8:45 SuperFit workout group knocking it out this morning after a long Thanksgiving holiday break.  They had a great workout this morning and we were excited to get everyone BACK ON IT DOG’ON IT! 

You know that we talk a lot about the POWER OF YOUR WORDS here at God-Built.  We discuss this with all our members on site in all our programs, and also right here on  We believe in this Truth, and we believe it is extremely important to keep it in the forefront for all of us.  Your words are powerful because God made it that way.  He made it that way so that you could have a Powerful Tool to steer your health and life in the correct direction.  One thing you can be guaranteed of is you will become, and or at least live out, what you truly believe in your heart.  And what you truly believe in your heart shows up in your words, and in your consistent actions.  If you do not like what you are believing and therefore seeing in your health and life, then follow these steps for a change:

Find out what HIS Word says about you and your health and life.

Get that, what HE says, settled in your heart as Truth for you, no matter what it looks like or feels like at the current time.

If you need to get this into your heart as Truth, but you are having a tough time with it, USE YOUR WORDS.

Use your Words ON PURPOSE and IN FAITH, that as you speak His Words over your health and life, that Truth will become settled in your heart and your new belief/s.  Basically SPEAK those Truths over your health and life, the whole time expecting that it changes what you believe , think, and how you act.

Be open to hear God for any specific “natural” thing you should do to improve your health and or life.

Keep Using that Powerful Tool HE gave you, your Tongue, to speak His Truths about you. 

Keep choosing to Think only on His truths.

Keep EXPECTING His Abundance of health and life prosperity, in your life.

Be Thankful.

Help Others.

And there you go.  There is a pretty simple, and very Powerful process for seeing improvement in your life, every area of your life.  Simple does not mean it is going to be easy, but it will produce great Results when followed Consistently.  And the Reward is definitely worth the price you pay.  Remember we are all in this thing together.  We are all working towards living and experiencing His Best in our lives.  Lets all keep encouraging each other.  Lets keep telling THE ALMOST TOO GOOD TO BE TRUE NEWS!  Lets all GET ON IT AND STAY ON IT DOG’ON IT!



Posted by KJ - November 26, 2014 - Daily Post

churchGB DWs (daily workouts)


Choose 2-3 of the following Workouts for the rest of your Thanksgiving holidays:

1. 12 Squats, 12 Pushup Leg Tucks, 12 Spider Crawls

50 / 100 Burpees

2. Movement Stretches x 8 each

250 / 500 Jump Rope, 50 / 100 Situps, 50 / 100 Walkn Lunges

3. Walk / Jog / Run 10+ minutes

This is a very special picture right here and I think a perfect one for THANKSGIVING!  Kendra (the hall of fame GB trainer) took this pic during church one sunday.  That is Joshua Paul with me and LeAnne, and David Ben was in his own class so he didnt get in the act with us.  Anyway, it was a special time as we were worshipping our Father as a family, and it was so awesome that Kendra caught it on camera for us.  So I am very THANKFUL for the pic and the memory. 

I am so very Thankful for all that my Good Daddy has done for me, my family, and for God-Built.  I have so much to be Thankful for.  I am very THANKFUL to you for allowing me, and God-Built, to be involved in your health and life.  It is truly a blessing to be able to minister His Love, His Word, His principles for ABUNDANT health and lifeHe Loves you, and we here at GB love you and again we say THANK YOU!!  HAPPY THANKSGIVING.


Basic Running Tips

Posted by KJ - November 25, 2014 - Daily Post

wout40GB DW (daily workout)

Movement Stretches x 15 each!!

Run / Jump Rope 10-15 minutes

Check out these good looking ladies doing some Running in the GB parking lot during one of our SuperFit group workouts.  And dont you agree that the new GB ride in the background is super cool?!  I love it.

Running is a great way to get exercise.  My experience over the years though is that most people Run very incorrectly, especially “distance” runners.  So yes I definitely recommend to Run, especially if you enjoy it.  Realize though, just like any other Exercise, you first need to learn how to run correctly.  So find someone who is truly “trained” in the arena of Running, and get them to help you learn how to run correctly.  It does make a difference.

Here are a few Tips for better Running Mechanics:

Focus on good posture with a very slight forward lean.

Make sure your hands do not drop below your waistline.

Do not allow your arms to “cross” in front of your body.  Your hands and elbows should move forward and back in a “straight ahead” motion.

Stay LIGHT on your feet.  Do not “pound” the ground.

DO NOT Heel Strike.  *not everyone agrees with this, but I believe “heel striking” is a major cause for overuse injuries and wildly ineffecient running.

Land in the “midfoot” area for what is called “midfoot” striking.  Or run more so up towards the ball of your foot.  *Notice i did not say your toes!

PULL your heel through by “popping” it through and right back up under your butt, about knee heighth.  Do not “drag” your heel / foot back through.

Be Prepared to Run shorter distances in the beginning while learning Technique. 

Take the Time to get it right, and it will pay off huge!

THe above Running Tips are only a few, but in my years of coaching athletes and observing many “runners”, these are some of the best Tips for running “smoothly” and EFFECIENTLY. 


Holiday Eating tips. Helpn YOU to stay on it!

Posted by KJ - November 24, 2014 - Daily Post

wout38GB DW (daily workout)

Run / Jump Rope 4 minutes

Max Reps n 4 minutes (choose one)- Burpees, Squats, Pushup Leg Tucks, DB Swings, Clean Squat Press

Check out some of our 8:45 am workout group finishing off their Workout with an obstacle course!  One of our members had her kids here and the littlest one wanted to make an obstacle course so that everyone could go through it.  She was so cute I couldn’t turn her down.  So everyone got to go through her Obstacle Course 3 times to finish off their Awesome workout on a strong note!  Good stuff, ye baby!

Remember during this Holiday season with all the Thanksgiving meals, Christmas parties and meals, do NOT just “give in” and throw CONTROL out the window.  You can go to all the family gatherings, the parties, and enjoy all the different foods, and still STAY IN CONTROL!!  How in the world can you do this?!  Well follow these basic tips and you can at least stay in the Mindset of Control, and still keep Positive Momentum going during this awesome season:

Set your Mind right Now that you will stay IN CONTROL during this season.  If you do not set your mind up front, then you most likely will not stay in Control.

Eat some small Nutritious snacks before parties / events.

Eat smaller portions, and more Nutritious foods for a few days leading up to the bigger meals.  **(dont starve yourself though.  this will most likely cause more harm than good)

Eat Slowly.  Do not go back for “seconds” for at least 10-15 minutes after your first plate.  This may sound silly but it works.  *remember it usually takes 10+ minutes for your body to realize it is full.

Workout a little more before and after the bigger meals / parties.

These are just a few basic and Effective Tips that you can use to Successfully keep control of your Nutrition and your health during the Holiday season.

*One of our clients showed us this morning that there are many great Holiday Nutrition Tips on Dr Oz’ website.  Try it and see what you can find that will help you!  Get on it dog’on it!


Take Time. Be Efficient. It Pays Off!

Posted by KJ - November 20, 2014 - Daily Post

wout37GB DW

10 Squats, 10 Pushups, 10 Leg Tucks

Max Burpees n 3 / 5 minutes

This is a pic of 3 GB athletes doing some Olympic Lifting Mechanics drills.  We call our warm up time “Technique” or “Mechanics” time.  Basically we utilize our time as wisely as we can so we can “kill 2, or more, birds with one stone”.

You know we all spend our time doing something.  And for some reason, everything seems to move so fast today.  We seem to be so busy.  Sometimes we can change that, sometimes we can not do a whole lot about it.  Either way, we can “Make Time” for the things we need to make time for.  You may not think you have time to Exercise or Eat Right, but I guarantee you do.  I am not saying you have to take much time at all, but it is important to take some time each day to focus on taking control of your health.  There are many parts to this equation, but just for the part of Exercise and Nutrition, it does not take much time, particularly if you are EFFECIENT with your time spent.

Take time over the next few days to Exercise for 4-5 minutes each day.  Take a little extra time to bring healthy snacks to work.  Wake up 15 minutes early in order to get that quick 7-8 minute workout in.  All in all, you can, and I can, make time to take care of our bodies.  Realize it does not have to be a burden.  It is a Responsibility, and we have the Power inside us already to WIN!!


The 1 Constant here at GOD-BUILT

Posted by KJ - November 19, 2014 - Daily Post

wout36GB DW (daily workout)

24 Squats, 24 Pushups, 24 SuperCrunches

Max DB Swings n 4 minutes

Check out one of our awesome GB athletes doing some “Turn n Punches” with added resistance from a Cable Machine.  Looking good there WC!

We are so truly Super Blessed here at God-Built to get to work with so many youth and adults.  We have worked with many over the years and we look forward to working with many more in the years to come.  And in all our “coaching”, there is one constant that has been our #1 focus with youth and adults: To show HIS Love, and to show them WHO THEY ARE IN CHRIST!  We believe that the more we, me and you, understand HIS Love and who we are In Christ, then the more “taking control of our health” and “reaching our health and or Performance Goals” becomes automatic.  So keep on keeping on.  If we can help in any way let us know.  Keep updated right here on  Focus on His Love, and who you are IN Christ because of His Love!!


All Successful People Do This 1 Thing

Posted by KJ - November 18, 2014 - Daily Post

snowday2014GB DW (daily workout)

500 Jump Rope / Jumpn Jacks

50 / 100 Pushup Leg Tucks

500 Jump Rope / Jumpn Jacks

This family “snow” pic from last winter seemed appropriate for today!  That was some serious fun in the snow for sure that the Johnson’s had!!

Remember this one Truth: Anyone who is Consistently Successful in any area of their life, performs certain BASIC and FUNDAMENTAL actions on a CONSISTENT basis.  And those same people, no matter how high their level of success, they understand the Truth that to maintain Success and or gain more Success, they will always have to Maintain a certain  level of Consistency with the correct actions.  This is simply the way it is.  There is no secret to it. 

So for Health Success, there are certain correct Actions you will need to perform on a consistent basis.  No it does not have to be overly hard and or a burden.  And yes at the same time, it does require Effort.  Remember though, the REWARD is oh so worth it!


Fitness Tests! + Nutrition Bar recommendations

Posted by KJ - November 17, 2014 - Daily Post

barsGB DW (daily workout)

Movement Stretches x 8 each

Test Day!  Perform 1, 2, or 3 of the following Tests.  Do your best, use excellent form, and full range of motion.

T1– Max Squats in 1 minute

T2– Max Pushups in 1 minute

T3– Max Situps in 1 minute

Record your numbers then you can “reTest” in 1-2 months.

The picture is of some of the Nutrition Bars we recommend here at God-Built.  I know I have posted these up several times in the past, but I want to keep you reminded since the right Nutrition Bars can be a great help in your Nutrition.  They are a very simple way to get good quality food into your body.  My recommendation is to find the 1 or more bars that you like the most, and buy a lot of them.  Then you can keep them at home, in your car, and at work.  That way you have instant and easy access to good quality food.  You can use them as Snacks and or Meal Replacements.  Get on it dog’on it!


PUSH for Greater Speed. + Weekend Tips

Posted by KJ - November 14, 2014 - Daily Post

wout35GB DWs (daily workouts)

Choose 1-2 for WEEKEND!:

1. Movement Stretches x 8 each

4-7 rds for Fastest Time- 10 pushups, 10 leg tucks, 10 squats

2. 50 / 100 Jumping Jacks

10-15 100 yd Sprints.  First 2 @ 50%, Next 2 @ 70%, Last 6+ @ 90-100% (dont go 100% sprint if you have not sprinted at 100% in a while)

Check out our GB athletes doing some SLED PULLS.  I love sled pulls for “Speed Training” because it helps our athletes learn to “PUSH” through the ground at maximum intensity.  Learning to “PUSH” through the ground at maximum intensity is 1 of the best ways to help an athlete INCREASE SPEED!! We typically get great Results using this technique for greater ACCELERATION, which equals greater Speed. 

Great Reminders for your Weekend:

DONT WORRY, BE HAPPY!  (Our pastor says his grandson reminds him of this all the time)

BREATHE!!  Take a few seconds to stop what you are doing and Breathe deeply for 8-10 times.  As our day goes, and stress comes, among many other things we start to “short breathe”.  We have to take purposed breaks and BREATHE!!

LAUGH – remember like the Word says, a merry heart is like medicine!  And one way to have a merry heart is to laugh.  So find a way to LAUGH!!

BE THANKFUL – it is pretty hard to stay stressed and worried if we are focused on being Thankful!!

HAVE FUN – find a way to have a little Fun1

ENCOURAGE / HELP SOMEONE ELSE – God said “whatever you do for others, I will do for you.”  And remember when you are focused on others and helping them, it is a lot harder to be worried about your stuff.



Mamma’s Wisdom. What she taught me on her B-Day!

Posted by KJ - November 13, 2014 - Daily Post

mama86GB DW (daily workout)

Movement Stretches x 8 each

Run / Jump Rope 10 minutes

Check out Mamma at 86 years awesome!!  She is a beautiful, wise, and amazing woman.  She is a rock.  I have watched her for my 41 years of life, and I have always seen “steady”,  “consistent”, and amazing wisdom and LOVE from her.   HAPPY BIRTHDAY MAMMA!!

I decided last minute tuesday night to go down to Garfield yesterday to surprise Mamma for her birthday.  I am so glad I did.  I got some work down while down there, plus of course got to spend some quality time with Mamma and my mom!  I was sitting at Mamma’s and she starting talking about something: LOVE.  She said “honey if we could just all LOVE one another and let Love rule our lives, we would not have all this trouble, wars, fighting, confusion, etc.”  And she went on to say more about LOVE.  I thought, now there is some great wisdom.  And man we can all learn from Mamma’s wisdom here.  LOVE.  THis is the #1 thing.  Think about this:

God is Love.  Love is God.

Love always expects good. 

Love always helps.

Love is always a Giver.

Love is not a thing.  Love is a “being”. 

Wrapped up inside of Love is all of God’s best, all of His Blessing for you and for me.  The more we focus on HIS LOVE for us, and the fact that HE is LOVE, the more we realize that LOVE is also just who we are.  We may not act like it sometimes.  We may not feel like it sometimes.  That does not change the Truth that LOVE is in us, and because of LOVE (God) we have been literally SAVED.  From that LOVE that is in us, that is really who we are, comes abundant health, Faith, redemption, Peace, favor, protection, and all of HIS Blessing!

Focus on LOVE.  You have to first know that HE is LOVE.  And if HE is in you, then all of LOVE is in you!  From within you, LOVE abounds and comes out through your life.  This LOVE that is in you, produces HIS abundance in your life and radiates out to awesomely affect others!!