Thursday, September 10, 2009

The 40 Day Challenge

The Basics
10 Fat Facts
  • 1 gram of fat = 9 calories, 1 carbohydrate = 4 calories, 1 protein = 4 calories
  • basically - everything you eat is a source of calories
  • unburned calories will be stored as FAT somewhere in your body
  • 3,500 unburned calories will add 1 pound of fat to your body
  • One white chocolate macadamia nut cookie from Subway has 220 calories
  • One medium Fuji apple has 80 calories
  • One cup of a homemade milkshake has over 300 calories
  • One cup of carrots has 52 calories
  • You can burn approximately 10 calories per minute walking up and down stairs
  • 500 calories deficit each day will give you a 1 pound per week weight loss
Facts are Facts - It is really cool that God has made us calorie burning machines. Everything we do with our bodies requires calories. Calories in the body are like the wood on the fire. We cut down trees and store fire wood for our winter heating needs. The body will store unburned calories as fat so to have backup when a need arises. Unfortunately we rarely have the need arise yet we still keep storing.
Plain and Simple - Add up all your daily calories that you ate in the day and subtract the calories that you burned that day. You burn calories every time you move your body doing different activities. The difference between what you ate and what you burned will be stored as fat.
Amazingly, your body is very proficient and resourceful.
Basic Truth - We were created from the dirt and require nutrients (vitamins and minerals) from the dirt. There are essential nutrients required for good health. God created plants and seed bearing trees to pull most of the essential nutrients we need from the dirt into good tasting foods that we must ingest to continue to be in good health. Man has taken these foods and made them into a profitable business by prolonging the spoiling process by adding preservatives, and they introduced the canned and boxed. We have lost the true benefit of its originality and perfection. What we really need to be healthy is found in the original (the real deal) not the altered. Altered foods can be unproductive and void of life.
Profoundly Americans are over eating but yet are starving.

Challenge Scripture - Philippians 4:13
I can do all things through Christ who gives me the strength
Our strength to do the impossible will always be found in Jesus.
Challenge Motto - "I Can Do"
If Jesus said, I believe it, so I can do it! Quit saying "I Can't"
Exercise Motto - "Get on the BALL"
Buy a cheap $4 to $6 Ball from the local retail store (50" to 60" in circumference)
First Step - Setting a GOAL

TIP - Stay off the Scale!

Choose One of the Four Goals for this 960 Hour Challenge
  1. Loose Five Pounds over the next Forty Days
  2. Loose Ten Pounds over the next Forty Days
  3. Loose Fifteen Pounds over the next Forty Days
  4. The Biggest Looser over the next Forty Days
Second Step - Doing the Daily Calorie Burn
(calorie burning)
Ten Minutes of Muscle Strengthening Each day
  • Lower Body Strengthening - Ball Squats (with your ball)
  • Middle Body Strengthening - Ball Stomach Crunches (with your ball)
  • Upper Body Strengthening - Ball Push-Ups (with your ball)
Twenty Minutes of Activity Each Day
  • Beginner - walks, sweeping the floor, wrestling with your kids,
  • Intermediate - brisk walks, family basketball, low impact aerobics, raking the leaves
  • Advanced - runs, high impact aerobics, TAEBO, boxing, rope jumping, spinning bike
Third Step - Eating Substitution (calorie intake)
One Food Substitution Each Week - Totaling 6 healthy food choices
There are hidden calories you may not be aware of. Changing a life style of eating takes time. Start with one substitution.
  • Potato Chips OUT - Raw Apples IN
  • Soda Pop Drinks OUT - Flavored Waters IN
  • Mayonnaise OUT - Raw Carrots IN
Forth Step - Follow this Daily Blog
  • Each Week will give new insight under Different Themes
  • Receive Encouragement
  • Receive Eating Tips
  • Your posted messages will be read and followed up if requested
  1. Choose Your Goal - "CAN DO"
  2. Buy your Ball and get ready to tone muscles
  3. Plan Activities to move your body (burn calories)
  4. Make smart Eating Substitutions (lesson calorie intake)
  5. Follow This Blog and Reach your set GOAL with the Help of Jesus
Let rush show you the strengthening exercises

1. Upper Body Toning with Ball Push-Ups
(please use your 50 to 60 inch circumference Ball)

2. Middle Body Toning with Ball Stomach Crunches
(please use your 50 to 60 inch circumference Ball)

3. Lower Body Toning with Ball Squats
(use a ball to support your back)

The Start of the 40 Day Challenge

The Challenge has begun. 12:59am in the morning of September 12th 2009 is the start of what can become a huge milestone in your journey to a healthier life style. I pray that through this challenge you will find freedom. Most Americans are bound or chained to an eating preference. Their tongues have controlled what they consume. Please hear me, taste is important so that we enjoy what we eat, but choosing to eat unhealthy foods based on their flavor and texture is ultimately killing you. Over the next 960 hours you will learn to tame your tongue. This will be very difficult!! I can assure you that your eyes and nose will try their best to convince you that you can not make this commitment. Every time you smell or see a classic favorite, you will need the strength of God. Believe me when I say that the thought of giving up will cross your mind many times in the days ahead. Each time it comes your way, have God's word ready to do battle for you. Here are just a few for you to memorize:
  • Philippians 4:13 (NLT) For I can do everything through Christ, who gives me strength.
  • Exodus 15:2 (NLT) The Lord is my strength and my song; he has given me victory.
  • 2 Samuel 22:40 (NLT) You have armed me with strength for the battle
  • 1 Chronicles 16:11 (NLT) Search for the Lord and for his strength; continually seek him.
  • Nehemiah 8:10 (NLT) "Don’t be dejected and sad, for the joy of the Lord is your strength!”
  • Psalm 18:1 (NLT) I love you, Lord; you are my strength.
  • Psalm 18:29 (NLT) In your strength I can crush an army; with my God I can scale any wall.
  • Psalm 18:32 (NLT) God arms me with strength, and he makes my way perfect.
  • Psalm 28:7 (NLT) The Lord is my strength and shield. I trust him with all my heart.
  • Psalm 28:8 (NLT) The Lord gives his people strength.
  • Psalm 29:11 (NLT) The Lord gives his people strength. The Lord blesses them with peace.
  • Psalm 46:1 (NLT) God is our refuge and strength, always ready to help in times of trouble.
There are so many more. The Word of God will be your strength. Trust in this Word and memorize it to seal it into your heart so that you can be victorious in any challenge that comes your way.

Day One - Motivation

5 Keys to Motivation
  1. Perspective
  2. Achievement
  3. Rewards
  4. Impacting Lives
  5. Inspiration
If a Life Style merits change, you must experience one or more of the Top Five. My Word for you for Life Style Change is Consistency!
The first weeks of a Healthy Life Change are very difficult.
  1. You must break old habits.
  • Eat to Live NOT Live to Eat
  • Perspire to Inspire
  • Momentum is What Moves us Forward
  • Quality of Life is Living Better
I am not sure why you have chosen to participate in this 40 Day Challenge. Please take this challenge Seriously. Your God given Life should demand your very best. Love in the form of Appreciation is best shown through Action. Have you appreciated your body which is a gift from Above? Let This Be Your First Day of Motivation! ___________________________________________________________ Remember Your Daily Challenge
  1. One Food Substitution this week
  2. 10 minutes (muscle toning) - Ball squats, Ball Abs, Ball push-ups (do as many as you can for each exercise)
  3. 20 minutes of activity (get your body moving and burn some calories)
Read the Blog on Basics to get the Details on the Challenge ~Blessings

Day Two - Motivation

  • Perspective
Let Perspective get your Attention
I have to confess that just the other day I received a Warning Ticket. A young Police Officer brought to my attention that I did not make a complete stop before proceeding right at the stop sign. I may have known this safety rule of driving but had failed to consistently implement it. I put myself and others around me in danger. The Warning Ticket got my attention and I was extra careful on the way home. It seemed like the longest ride home as the officer followed. Good Health is a discipline typically learned in your family environment. Learned behaviors can develop into habits (healthy and unhealthy). You may want the best for your family but your example can speak differently. Some of you have received a "Warning Ticket" from your doctor. You have been given a careful assessment and you now know you have put yourself in danger. Please also know that you may have put others in danger who have followed your example. If you have not been to your doctor about starting an exercise program, please do so. You may need to discuss precautions before starting. A complete assessment or physical is my recommendation! Please take a positive approach to Good Health and start driving safely. _________________________________________ Has your life, a doctor, loving family members, or Jesus got your Attention to take your Health Seriously?

Remember Your Daily Challenge
  1. One Food Substitution this week
  2. 10 minutes (muscle toning) - Ball squats, Ball Abs, Ball push-ups (do as many as you can for each exercise)
  3. 20 minutes of activity (get your body moving and burn some calories)
Read the Blog on The Basics to see the Challenge in Detail

Day Three - Motivation

  • Achievement

What does the word risk mean to you?
All pioneers, inventors, trend setters, trailblazers, innovators, authors, creators, and entrepreneurs have one common denominator. That is that they take risks. They are fearless not letting fear or doubt incapacitate. Achievement will never be reached if you are not willing to take risks.

Our new Church Plant will have events and services at Canfield Honda. The sight of these bikes excites me. What can I say, I like speed. There is an element of RISK when it comes to riding one of these. Have you ever heard of the phrase "Chicken Strip"? Take a look at the back tire of one of these used cycles. Check out the road wear. The distance from the wall edge to the wear pattern on the tire is called the "Chicken Strip".
The more a rider leans into the curves of the road the "Chicken Strip" thickness becomes smaller. The smaller your "Chicken Strip" the more of a risk taker you are. When it comes to weight management, are you a risk taker? Many live in doubt and fear that they can not change their condition. They lose hope and often see themselves as failures. Incapacitated. Some may reach their weight goals by diets and short bursts of exercise. Often they find themselves back to the same condition. Most diets can be unhealthy. Inconsistent and unsafe exercise can damage joints and muscles. You need a coach, and that is what we are here to do. A Healthy Life Style takes time to implement. You need to be consistent to a SAFE exercise program and a healthy diet of God given fruits, grains, vegetables. You must take in GOOD nutrition.
  • Are you ready to take a risk for Good Health?
  • Do you want to feel achievement when reaching your goal?
  • Let us narrow our "Chicken Strips" and lean into our road to good health.

Achievement is Motivating!
Remember Your Daily Challenge

  1. One Food Substitution this week
  2. 10 minutes (muscle toning) - Ball squats, Ball Abs, Ball push-ups (do as many as you can for each exercise)
  3. 20 minutes of activity (get your body moving and burn some calories)
  4. Read the Blog on The Basics to see the Challenge in Detail
  5. ~Blessings

    Day Four - Motivation

    • Rewards

Receiving a reward will always heighten self-esteem. It helps us push onward and can bring out the best in us along this challenging road to good health.

Remember Your Daily Challenge

  1. One Food Substitution this week
  2. 10 minutes (muscle toning) - Ball squats, Ball Abs, Ball push-ups (do as many as you can for each exercise)
  3. 20 minutes of activity (get your body moving and burn some calories)
  4. Read the Blog on The Basics to see the Challenge in Detail

Day Five - Motivation

  • Impacting Lives
(Can I Get Real?)
Here is my Motto: See a Need Fill the Need!
Have you ever had the opportunity to bring hope back to a despaired, the spring back in the step of an unmotivated, or tenacity in a defeated? I mean real investments in lives around you. Is that not why we are here?

Have you ever seen the Motion Picture Animation "Robots" by Blue Sky Studios? One of the most impacting moments for me was when Rodney Copperbottom quotes Bigweld by saying "See a need, Fill the need". Rodney was motivated by Bigweld to be the best inventor he could be ~ Inspired by his role model.

My father-in-law Paul spent the day with me to pick up my extraordinary Ebay deal. We traveled to Bowling Green to bring back 6 sets of tables and chairs from an Ice Cream Creamery. We are designing a cafe for our welcome area of rush church. We had a really nice day together. Quality time. Paul made an investment into my life. I was honored to treat him to a homemade ice cream cone
Investments are motivating!
Why am I telling you this? Simple. Health is an investment in you. That investment will inspire others around you. But please know that there will be interruptions to your health guidelines. If one day your fitness activity gets postponed, remember that tomorrow is a new day. Be consistent but be smart. My day was completely interrupted by a road trip and my exercise schedule was put off. We ate at a fast food restaurant and I treated Paul to a dangerously delicious treat. Your days can be turned upside down when you make real investments in other's lives. You will have days when your heath guidelines are challenged, and I say ~ make time for the real investments that last for eternity.
  1. Choose a Life Style of Health but also Make Real Investments in lives around you
  2. Health is of no avail when the heart is far from influence
  3. Let your life inspire by living a life of Impact
Remember Your Daily Challenge
  1. One Food Substitution this week
  2. 10 minutes (muscle toning) - Ball squats, Ball Abs, Ball push-ups (do as many as you can for each exercise)
  3. 20 minutes of activity (get your body moving and burn some calories)
  4. Read the Blog on The Basics to see the Challenge in Detail

Day Six - Motivation

  • Inspiration
One definition on which I like is: [An agency, such as a person or work of art, that moves the intellect or emotions or prompts action or invention.]
I believe to be truly inspired is to be moved to action. Our emotions can be stimulated but action should follow if one is inspired.
  • Inspiration and Motivating

I have met incredible athletes in my past but only few have inspired me. How about you? I watched some of the 2008 Olympics. I saw incredibly dedicated people who are put to the test.
  • But not all sell the goods.

For Health Reasons ~ Has anyone led you out of your paradigm enabling you to break old unhealthy habits?
I get stuck. Some call those times ruts. You cannot give what you have not got. You lose heart or momentum and you find yourself stuck in a rut. Often inspiration is the key to unlock. Yesterday we talked about Impacting Lives. It is in these moments inspiration can be released. "Real Investments". rush church feels that Life Coaching is the key to inspiration. There is nothing like a coach in your corner cheering you on and challenging your reasoning. Encouragement is the life line and there is nothing like one on one encounters.
  1. Get committed
  2. Stay committed
  3. Coach commitment
I love to be Inspired. I am stretched to do the "out of the ordinary" for me. I feel that edge of competition and embrace the reward of achievement. Now I have new zeal to make investments in others. I am sure that most of you have investments to make by inspiring others to get out of their box!

Remember Your Daily Challenge
  1. One Food Substitution this week
  2. 10 minutes (muscle toning) - Ball squats, Ball Abs, Ball push-ups (do as many as you can for each exercise)
  3. 20 minutes of activity (get your body moving and burn some calories)
  4. Read the Blog on Basics to get the Details on the Challenge

Day Seven - Motivation

  • Recap on the "5 Keys to Motivation"
  1. Perspective
  2. Achievement
  3. Rewards
  4. Impacting Lives
  5. Inspiration
All this is very good to help grind through the first weeks of getting healthier. We all live different lives under the stress of different schedules. Be creative. Burning calories can be done in many ways. You will get bored! Using the same equipment and doing the same activity will become mundane. Trust me. Rarely does pleasure describe exercise. Some may say that they can reach a "runner's high" during a exercise routine.
I personally find that to be the case, but to get to this level takes some time.
Your body will fight against your push to burn calories. Changing levels or stepping it up in your exercise will cause this internal fight. Your body wants to conserve. It will adjust and become stronger in muscle and in heart rate. God has wonderfully made us. We acclimate, thank God.
This next week we will be talking about "Mind over Body" with tips and encouragement to help you with this internal fight.
If you have been with me this week and have put forth the effort to change your Life Style to become more healthy, I commend you. You have experienced the toughest week. You may not see your reward, but you have definitely accomplished a great feat. If I have been able to inspire you to put health to action you have successfully completed week one.
Please keep off the scale.
As muscles are toning and fat is decreasing, your weight may not change but clothes may fit differently.

  • Muscle weighs more than Fat
  • Fat takes up more volume than Muscle
  • You cannot lose fat only in one spot on the body
  • Fat is lost from all over the body during fat burning exercise
There is much to know but let's keep this to the basics. There are many web sites and books written to educate you on your body and the benefits of exercise and eating right. Motivation is the word of the week because it must start here.
Remember Your Daily Challenge

  1. One Food Substitution this week
  2. 10 minutes (muscle toning) - Ball squats, Ball Abs, Ball push-ups (do as many as you can for each exercise)
  3. 20 minutes of activity (get your body moving and burn some calories)
  4. Read the Blog on The Basics to see the Challenge in Detail

Day Eight - Mind over Body

  • Convenience
I wrote this blog in front of a fire sitting on a very comfortable couch at a Hotel called The Carlisle Inn. Wow, what a place for comfort. Nice size rooms and a Jacuzzi right in the room. By the way, I enjoyed this amenity for 20 minutes just before writing this. What can I say, it clears the pores and loosens the muscles. I find it easy to justify many conveniences in my life. They are wonderful at making my life easier and often more enjoyable. The views in Sugarcreek Ohio are amazing. It is peaceful and relaxing.
  • Can conveniences be unhealthy?
The automobile gets us to places we need to go in much less time. Grocery stores make the task of getting food to our tables much easier. Restaurants can make that process even more effortless. How about home delivery! TV keeps us up to date on current issues in the world. Remotes make changing TV channels a breeze without getting up off the couch.
  • Can I say that conveniences allow us to exert less energy.
  • Can I also say that conveniences allow us to burn less calories.
Here is the underlying problem. Today we have to squeeze in more calorie burning somewhere in our day to keep us in good health where 100 years ago daily walking and farming would have accomplished the task.

 We went for a family swim today. My kids love the water. Where is that convenience of a pool heater when you need it? Actually, at this pool it wasn't bad. My wife, knowing that her exercise had been "convenienced" away today, decided to seize the moment and swim laps for her calorie burning exercise. After 5 times across this pool, she thought she would sink and die. TIP - Swimming is one of the best cardiovascular exercises that you can do. Some of your best athletes are swimmers. ------- Well, she accomplished 30 minutes at a slow pace but reached her Target Heart Rate. She did very well with her inconvenience. Look around , and often you will find something that can help you burn calories.
  • Be Creative with your Calorie Burn
----------- By the way, if you have not calculated your Target Heart Rate then here is what you do: Take 220 subtract your Age = Your Max Heart Rate Your Target Heart Rate is:
  • 60 to 70% of Your Max Heart Rate for a beginner
  • 70 to 80% of Your Max Heart Rate for an intermediate
  • 80 to 90% of Your Max Heart Rate for an advanced athlete
Example - for a 36 year old 220 - 36 = 184 184 times 70% = 129 beats per minute - max for a beginner 184 times 80% = 147 beats per minute - max for an intermediate 184 times 90% = 165 beats per minute - max for an advanced athlete -------- NOTE - Check your Heart Rate Often - To make sure you are exercising safely. Check with your Doctor before you begin an exercise program.
  • TAKE HOME POINT ----- Do Not Let Convenience Inconvenience Your Health!!
Remember Your Daily Challenge
  1. One Healthy Food Substitution this Week
  2. 10 Minutes of Muscle Toning (Ball - Exercises - see videos in The Basics Blog)
  3. 20 Minutes of Moving That Body (burning Calories in Your Target Heart Rate)
  4. Read The Blog on The Basics id you are just starting!
~ Blessings to you (keep it up)

Day Nine - Mind over Body

  • Giving
Wow, I just had the opportunity to sit and blog. Sorry for the late response. Prepping for Christmas takes time as you all know. I am loving the season. There is none like it. Giving and giving and watching the smiles find their proper place. "It Tis the Season to be Jolly".
Jill and I just got back from our trip to Sugarcreek. Thanks Jesus for a great time.
We were able to go due to a gift given to us. Thanks New Life Church. Giving is just wonderful. It can change a relationship in a moment's time or start a new one. It has the potential to make an enormous impact.
I watched, at a Christmas Eve party, a girl give of her time to make my children feel welcomed. My kids did not know anyone there but this girl went out of her way to connect in a very special way. She gave and it had impact. She was wonderful and my kids loved it. When my kids are happy, I am comfortable and content and can enjoy my evening as well.

We sat together with friends and enjoyed conversation over cups of Wedding Soup. It was refreshing and delicious. Giving is a good thing. Tomorrow being Christmas is the day we give and enjoy.
You may find yourself caught up in the giving and lose sight of your goal on eating right and exercising. Let me encourage you this way: As you live out your goal daily the very best you can, you may find at the start that these right choices are hard. They need to happen but they will become easier as time goes on. You will look past the cookies and reach over the gravy to GIVE your body the chance it needs to be healthy. Give effort now when cravings are at their peak and exercise is like stubbing your toe. Continue to give now because this investment will lead you to higher ground with new levels of accomplishment and determination. Give In to this challenge with all you have and watch your strength increase to Give Out in effort and confidence.
  • Take Home Point - Give In to Give Out
Enjoy your day and make this day a great day for Giving.___________________ ~Blessings to You and Your Families

DAY Ten - Mind over Body

  • Resting
I am kicking back with my Life Water which gives me 200% of my vitamin C, 40% of my Vitamin E, 20% of Niacin, B6, B12, and Pantothenic Acid. I am resting in the fact that these crucial vitamins are finding their way into my bloodstream. I am replenishing!
You may think that mind over body is a constant struggle or battle. "The Battle of the Budge" you might say. But there are times of rest or a peace of mind that comes when you have accomplished a set task. Let me explain: Tonight when I was eating a fat free, crust free pumpkin pie helping (make that two), I rested in the fact that I was eating a health conscious treat.
I can easily pass up the cookie tray when this fine specimen of a dessert is set in front of me. We all enjoy the sweets don't we? We know that most baked sweets are like nails in our coffins, but there are some that can satisfy the sweet tooth and yet not leave us with extra calories that will find their way to those areas we hate to mention.

Have you ever felt sluggish or tired after a meal? You are losing energy and you are not sure why? How foods react in our bodies can make us feel this way.
  • Be very careful because this is a symptom to type two diabetes, along with symptoms like (Frequent urination, Feeling tired, Thirst, Dry or itchy skin, Frequent infections, Slow healing, Numbness or tingling in toes or fingers, Blurred vision).
  • Please see your doctor if you experience these symptoms!
We often enjoy certain foods because of their tremendous flavor and texture. Desserts can easily fit into this category. There are energy depleting and energy enriching foods. God has given us raw foods like fruits and vegetables and grains for breads that will give you energy and nutrition. Heavy foods like meats, gravies, high fat desserts, and dressings can leave you depleted. We often eat for the joy of the taste and neglect the true needs of your body.
  • Take Home Point - Eat for the 4 hours of energy after the meal and not for the 4 minutes of taste during the meal.
Try it and you will feel the difference. Try making a salad with fresh vegetables and fruits with a fat free or low calorie dressing. Learn to taste the quality of your raw foods without all the heavy high calorie dressings.
  • God makes no mistakes in what He does with foods from His trees and plants
  • Rest in the fact that health is found in your choices to eat right and do not forget to use your muscles

Merry Christmas Challengers!
Remember Your Daily Challenge
  1. One Healthy Food Substitution this Week
  2. 10 Minutes of Muscle Toning (Ball - Exercises - see videos in The Basics Blog)
  3. 20 Minutes of Moving That Body (burning Calories in Your Target Heart Rate)
  4. Read The Blog on The Basics id you are just starting!
~ Blessings to you (Find Rest)

Day 11 - Mind over Body

  • Image
Most, who I have the privilege to consult with, struggle with one commonality - Sticking with the program when results are unforeseeable. Most start a program not because of health issues but because of image. We want to look our very best but need a boost in confidence. Results are motivating and the lack of can be disheartening and lead to early frustration and cancellation. We bail before we see the fruit of our labor. This harvest time is different for all people. Results will come for all who stay committed. Changing a Life Style is not for the "weak of heart". You must be ready to face your hardest competitor. That competitor is you. I am sure you have spoken words of discouragement as you have looked at yourself in the mirror or stepped on the scale for the second time that day.

Image is a powerful thing and can take you on an emotional roller coaster. Few are satisfied with how they look and some look for ways to stop the agony by surgery. Image can sell and image can kill. Image can be a very dangerous cycle. You need a coach in your corner. Would it not be satisfying to have someone in your corner to help put things in perspective? To be there when times get tough and the tough need to get going. "The Biggest Loser" on TV has great results due mainly to the coaching.
In my own personal life I have found a coach to be my greatest asset. Bernie was my coach and friend. We challenged each other which added a friendly competition. We helped each other and enjoyed the results together. Coaching goes both ways. Coaching has its place in Changing a Life Style.
  1. Find a coach or Work-Out partner
  2. Set a routine to meet together
  3. Stay committed
  4. Set goals and compete for fun
  5. Celebrate results together
  • Image can deflate you if you are judging your success on immediate results.
  • Stay off the scale. Find a Coach or Work-out Partner who can be your life line in times of distress.
  • Email me at if you would like some additional help.
  • I have kept this blog to the basics! Not rocket science!
  • There are many great web sites and books for more in-depth help by Doctors and Exercise Experts who are more knowledgable.
Take this matter of Health Seriously! It is a matter of life and death.
~God's Blessings to You

Day 12 - Mind over Body

  • Shocking
I like to call it shocking. It is when you do something radically different that causes your body to react out of the ordinary.
Let me give you some examples:
  1. Circuit Training
  2. Interval Training
  3. Mega Repetitions
  4. Super Sets
  5. Daniel Fasts - (Fruits and Vegetables only)
  6. No-Sweets Fasts

Doing one of these above can shock the body. There are others that can prove to be effective. Different techniques work better for each individual. I have found that if I shock my body at times when I am having trouble reaching a goal I can break the stagnation.
I enjoy a little competition. Shocking can be very effective for me. Have you ever done a Daniel fast? This can be a life changing approach to eating right. You will be amazed on the energy you will get after a few weeks of just eating raw fruits and vegetables. Try it and see. It is shocking and refreshing.
Once you make shocking part of your regiment you will gain more control over your weak spots. You will look at foods in a whole new way. You will get to know your body and challenge it to be more agile and stronger. God has truly designed us fearfully and wonderfully.
  • If you would practice throwing a ball at a target everyday, you would strengthen and teach muscles the motion. You would improve accuracy and become more proficient. God has designed us this way and it is truly remarkable.

Don't believe me, ask a baseball pitcher, football quarterback, even a juggler.

Take Home Point - Feeling no energy try something Shocking
Remember Your Daily Challenges
  1. One Healthy Food Substitution this Week
  2. 10 Minutes of Muscle Toning (Ball - Exercises - see videos in The Basics Blog)
  3. 20 Minutes of Moving That Body (burning Calories in Your Target Heart Rate)
  4. Read The Blog on The Basics if you are just starting!
~Blessings to You

Day 13 - Mind over Body
  • Emotions
Does your emotions get in the way of a great day. Say you have good intentions to make your day productive for good health and these unreliable emotions just seem to mess all that up. Not only can your schedule drastically change at a moments notice, but attitude based on emotions can lead productivity astray.
Studies have shown that regular exercise can help the mood. Look at this finding from the Mayo Clinic:
Exercise improves your mood. [Need to blow off some steam after a stressful day? A workout at the gym or a brisk 30-minute walk can help you calm down. Exercise stimulates various brain chemicals, which may leave you feeling happier and more relaxed than you were before you worked out. You'll also look better and feel better when you exercise regularly, which can boost your confidence and improve your self-esteem. Exercise even reduces feelings of depression and anxiety.]

So here is my Take Home Point: Mellow out your Mood as soon as you can in your day. Bring stability to your desire to be healthier.

I Have found that first thing in the morning works best for me. I spend my time with praise music in my ears and conversation with God in my head.

~Blessings to You Challengers

Day 14 - Mind over Body
  • Focus
Let me throw out some questions
  1. Was there a time in your life when being in good health had utmost importance?
  2. Was there a time when a bike ride to the local swimming pool or park was fun?
  3. Was there a time when taking the stairs was no big deal?
  4. How about a mountain hike to enjoy what only nature can provide?
If good health was not part of your childhood, than possibly a Healthy Life Style has been a real struggle for you. There are many benefits to good health, but if this was never part of your focus the benefits were never given the chance to motivate you. The feeling is tremendous. You will never know the feeling unless you profit from the benefits. ________________________________________________

  The Mayo Clinic:
6 benefits of regular physical activity
  1. Exercise improves your mood.
  2. Exercise combats chronic diseases.
  3. Exercise helps you manage your weight.
  4. Exercise strengthens your heart and lungs.
  5. Exercise promotes better sleep.
  6. Exercise can become fun!
Good News - Doctors say that you can reap the benefits of a Healthy Life Style at any age. You can feel the "runners high" of Good Health.
Tired of being Tired?
40 Day Challenge quick assessment:
  1. Are you in Focus about your Health?
  2. Are you Gaining Momentum?
  3. Are you Feeling Stronger with your Ball Exercises?
  4. Are you Staying with your Weekly Healthy Food Substitutions?
  5. Are you Including Body Moving Activities in your Normal Days?
  6. Are you being Creative in your Exercises?
  • Take the questions seriously because a commitment to this challenge will bring one day the benefits. FOCUS!
Most of you benefited from your early years' activities. You may not remember the feeling you had when health was in focus. Over the years life has taken you in a different direction. "No time to play" Responsibilities of life have taken most of your time leaving little for the benefits of good health. It is the culture of America. You must find Focus. Health needs to be a part. Give your body a chance to bring health into its proper place.
Your body deserves your Focus!
~Blessings to You

Day 15 - Momentum
  • Direction
Momentum in the wrong direction often makes the right direction improbable.
  • Improbable -definition on [having a probability too low to inspire belief]
Weight management is different for everyone involved. Have you even known an individual who ate lousy and exercised little yet maintained a thin shape? Does this not annoy you a little? You must know that they may look healthy on the outside but inside can be a time bomb waiting to explode.
  • Heading in the right direction is not based on the looks of a person. Image, as we have spoken on earlier, is a very dangerous road to travel. We can become discouraged easily. Each one of us can look at ourselves and find flaws. Rarely is one fully satisfied. If you are, growing old should then humble you.

Momentum is often spoken about when it comes to leadership. Momentum when channeled in the right direction is powerful and leads to progress toward set goals. Momentum can take you places where you have only dreamed of.
Setting a goal is very helpful but it will take momentum to get there.
By this time you may have experienced the thrill of momentum. Not only are you thinking about being healthier you are taking the right steps to get there. I never once said that it would be easy. It may be easier for some but all experience some struggle to get it going. The goods news is that once you have set your goal and have put this program into action, you will experience the momentum principle. This momentum principle is called the Healthy Life Style. It becomes part of who you are and the effort to maintain does become easier.
Do not take this at my word! Talk to someone who takes their health seriously. Ask them the question about their start. Some may not remember their beginning struggles. Most when they experience the benefits of good health can tell you that momentum is Key to getting health part of their lives.
Please do not be disgruntled with your results at this time. DO NOT GIVE UP. Stay off the scales and trust.

My wife Jill had become discouraged because she had set a new goal and getting there seemed to be out of reach. Nothing seemed to be happening after weeks of discipline. She was making some healthy food substitutions and was putting time in on the elliptical. Just two days ago it happened. She saw results in what seemed like over night. Benefits lead to momentum and momentum in the right direction will lead you to your goal and beyond.
Take Home Point - Make Momentum your Energy Drink!
~Blessings to You

Day 16 - Momentum
  • Just Say No
History: "Just Say No" was an advertising campaign, part of the U.S. "War on Drugs", prevalent during the 1980s and early 1990s, to discourage children from engaging in recreational drug use by offering various ways of saying no. Eventually, this also expanded the realm of "Just Say No" to violence, premarital sex, and any other vices that young people might try. The slogan was created and championed by former First Lady Nancy Reagan during her husband's presidency.
This is my slogan that I continually maul over in my head as I looked over the cookie trays during our holiday festivities. They seemed to be at every party. Calling my name. You know, it is a Youngstown tradition. Have you ever been to a wedding reception where the cookie display deserved center seat and got more attention than the ceremony.
Hours and hours of baking.
Homemade recipes showcasing the best of the best.
Mouth watering flavors and textures to die for.
Will it ever stop!
Truth is, in America, never.
If only we could enjoy just a little and experience this pleasure only on occasions. Here are the FACTS:
  • Some of the best homemade cookies can contain over 400 calories.
  • You will need to aggressively work out on the elliptical for over 30 minutes to burn 400 calories
  • Take the Step Test - If you were to step up a stair step then back down for 5 solid minutes you would burn approximately 50 calories. Try this at a set of stairs.
Step Test
  1. Step up the first step then back down.
  2. One Second to step up and one second to step down. Repeat (one thousand up - one thousand down)
  3. Try it for 5 minutes straight.
  4. Now you will have a new appreciation and respect for 50 calories.
  5. This little exercise can change the way you view bite size treats.
Take Home Point - Know what a 50 calorie burn really means then you will find it easier to "JUST SAY NO".
~ Blessings

Day 17 - Momentum
  • In the Zone
"In the Zone" really means to be in a state of focused attention or energy so that one's performance is enhanced. It is finding your groove. It is mind and body working together in total unison to accomplish a great feat, an extraordinary act or achievement. Reaching this state is almost euphoric. A state of great confidence, boldness, happiness, and well-being.
Often you will find this feeling with athletes who do extreme sports. The need for complete control during tasking feats relying on strength and agility. Motorcycle racing is one sport, but can also be experienced during a team sport like basketball when the team works so well together. One can loose their sense of time and often get lost in their moment. The thrill takes you to a new level and you tap into new sources of energy. It is hard to describe.
Just today on my elliptical I had my praise music in my ears and a conversation with God in my head. I feel a tremendous thrill of victory. I exploded with energy and flew past my set goal for time. It was incredible. It is not often that you see a smile on a face of an fat burning mission. We can often find that time slows down and it seems like the mission will never end.
I have found that if I can escape with Jesus while subjecting my body to a grinding exercise, I can find a myself "In the Zone".
  • Choose your Exercise
  • Put on your favorite Praise Music
  • Converse with God about everything
  • Let yourself escape and
"Get In the Zone"

Day 18 - Momentum
  • 50 Calorie Burn
I have to step back in my blog and demonstrate the Step Test. This is an exercise that changed my life years back. I had no concept on what it meant to burn 50 calories. Though I had been very active, I found that reaching goals meant watching my calorie intake. After I had completed this test, I found it much easier to "Just Say No".
I do not want you to miss this so I am going to demonstrate this simple test to see if you too can grasp the real facts about the 50 calorie burn.
  1. Ask yourself the question - Do I really know what a 50 calorie burn feels like?
  2. Watch the video and do the test
  3. This will raise your heart rate so be careful
  4. If you have not been exercising see your doctor first
  5. After finishing - Ask yourself this question - Is that 400 calorie cookie really worth 40 minutes of the same?
Take Home Point - Reality is a very good agent for maintaining momentum!
  • Get to Know the Fat Facts
  • Implement this Knowledge
  • See Tangible Results

Day 19 - Momentum
  • New Habits
Many people look forward to the new year for a new start on old habits. ~Author Unknown
It is not hard to throw off old habits. My wife Jill just today declined a dish of ice cream which may not seem hard for you but if you know my wife this was extremely painful. Sweetoholic may not be a word but my wife is living proof that the word exists.

Habits can be very hard to break.
She also in the same day turned down the butter on her popcorn during our date night to the movies. Since I've known her she has always enjoyed extra buttered popcorn.
Before you can find your groove, get into the zone, or enjoy your momentum you must Start New Healthy Habits. You should be substituted one unhealthy food for a healthy one each week. We are in the third week now and you need to be substituting three foods.
  • What 3 unhealthy foods did you take out of your daily diet?
Butter, mayonnaise, oreo cookies, potato chips, high fat salad dressings, whole milk, french fries, and the list goes on.
  • What 3 healthy foods took their place?
Carrots, bananas, apples, flavored water, skim milk, low/no fat salad dressings, peaches, red peppers, and this list goes on.
Get Real - You eat certain foods because they taste sooooo good. You are more consumed with taste than nutrients (more about what your mouth likes than your organs). This vicious cycle can be classified as a selfish habit.
  • It has become more about what you want than what you need
Lets start some healthy new habits.
  • Get rid of those foods that cause you to fall into the old grind (out of sight - out of mind)
  • Buy new foods that are full of nutrients (raw fruits and vegetables, whole grains)
  • Be smart and read the food labels - Calories, Fat, Sodium, Protein, Carbohydrates
  • Try to steer away from canned and boxed food items if possible
It is the New Year - Let's start the Year off Right with some Healthy New Habits

Day 20 - Momentum
  • Don't Turn Back
I learned something new about New Year's Day food. Did you know why we serve sauerkraut and pork on New Years Day? I knew a little about the cleansing properties of sauerkraut but why pork?

  • The Pig can not look back - We should focus on the new year and forget things of the past and not look back.
If you have had problems with a Healthy Life Style in your past, you have lots of old baggage to pull you down. We use diets and exercise bouts to achieve our goals. We want the health benefits but lack knowledge and momentum to make safe and lasting change. Looking back at past failures and let downs can easily misalign us to the real track to this lasting change.
  • It is not a fast track but a lasting track

It takes time to become unhealthy, but it is an easy road. All you need is a sedentary life and rich yummy foods to consume.
It takes time to become healthy, but this is not an easy road. We have to demonstrate words like, sacrifice, commitment, dedication, will power, and patience. This demonstration also make us better people.
This demonstration gives us the chance to experience the health momentum.
The Health Momentum will take you to a level that I like to call the maintenance level. This is a level that you can make changes due to knowing your body and what it takes to get results. Eating the right foods and working up a sweat is healthy. How we do this can look different? Different strokes for different folks.
I eat tuna, drink flavored water, fast some meals, daily muscle toning, cardio 3 - 4 times weekly, and weight lift when time permits. Often it is not a scheduled event, but it is consistent. I might missed a few but hit others on different days. The hit and miss continuum. I have momentum and know my body's weaknesses and strengths. I know what works for me. I do like the shock treatment I blogged about earlier. Shocking get results - Check out Day 12 - Mind over Body.
Find what works for you!
Take Home Point - Be a like the Pig and do not look back. Leap forward as you are learning about you. You are not your past, find what works, learn, and keep moving forward.

Day 21 - Momentum
  • Potential
This word is thrown around a lot. What does it mean when it comes to health. Hear is how it fits for me: Potential awaits within all of us. God has designed us with the potential to become better at all we do.
  1. Strength
  2. Agility
  3. Balance
  4. Accuracy
  5. Lung Capacity
  6. Singing
  7. Drawing
  8. Reading
  9. Playing the drums
  10. and the list goes on and on and on and on.
It stands to reason that health fits in here also. Right?
God has designed us with this amazing potential to overcome. Not just sin with the power of the Holy Spirit but with everyday earthly tasks.
What stops you? Have you closed the door on your potential. Knowing that this potential exists and then taking the steps to see it in action should keep our engines racing. But before you can race you have to start your car. Get up and do something about your health. No one can do this for you. Yes, there are personal trainers and personal chefs that some can afford that may help push you, but it has to start with you. Do you see your potential?
Do you really understand that bad health limits you and keeps you from amazing times of activity with family and friends.
  • Hike in the park
  • Bike ride in your neighborhood
  • Wrestling with your kids
  • Swimming at the water park
We are at the mid point. Let me know where you are with these at
  1. Your Food Substitutions
  2. Added activities to burn calories
  3. Toning with the Ball
This coming week's theme is Mediocrity is not for Me. We were not designed to be this way so I will need to step it up. Let's get serious and let's get results. I will need to be your Coach or virtual personal trainer. A tough one I suspect.
Do you need to be pushed a little?
Email me!

Day 22 - Mediocrity is not for Me
  • Acclimate
Acclimate - definition (To accustom or become accustomed to a new environment or situation; adapt)
  1. Is it possible to become accustomed to eating healthy?
  2. How about exercise or an active life style?
  3. And if this is possible, how and when does this occur?
My brother moved to Florida over 20 years ago. Have you ever taken a vacation to Florida in the summer? It is HOT! You run from air conditioning to air conditioning but not too fast or you will have to shower between destinations. He has now acclimated and adjusted quite well. When he visits my family in Ohio, he wears jackets when I wear t-shirts. Once you have acclimated it becomes an effort to change to a different environment. We talked yesterday about how amazing the body is. Acclimation is one characteristic that tops the list.
As we commit to adjust we will eventually acclimate.
Most quit and place themselves in the Mediocrity group.
Check this out: An alarming new study published in the Journal of Food Composition and Analysis reveals that Americans are getting nearly one-third of their calories from junk foods: soft drinks, sweets, desserts, alcoholic beverages, and salty snacks. It explains why obesity is rampant, diabetes is epidemic, and chronic disease is skyrocketing: we are a nation of people who are simultaneously overfed and malnourished. In other words, we're getting plenty of calories, but very little nutrition.
One third of our calorie intake is wasted or food of no value. It kills the motivated and stunts those on the starting blocks.

This is food to feed Mediocrity.

Day 23 - Mediocrity is not for Me
  • Metabolic Syndrome
My wife Jill wrote this last night and I wanted you to glean insight from a medical professional. Do not wait to hear this at your Doctor's office Jill writes - As I sat last night and watched The Biggest Loser on TV, it was shocking. As the Dr. pulled the contestants into the room to go over their test results, there were tears of discouragement. Helen on the show is 47, but her actual biological age according to her test results was 60. She cried and stated “ she wanted to be around for her family”. Ron is over 400 lbs, he has already had gastric bypass surgery. His stomach is as small as an egg yet he still has gained weight. His son Michael is 388 at age 18 following in the learned behavior of choices like his dad. When Ron discussed his test results with the Dr., he was told his skin could not hold anymore fat and the fat started to surround his heart, in his liver, and fill his abdominal cavity which is very dangerous. In other words, if he does not change his lifestyle, he will not live long. As you hear the testimonies of these contestants, their lack of exercise and poor eating choices have been a learned behavior. Michael was not heavy as a baby, he started putting on weight at age 5, (learned behavior). Being overweight is a disease. We look at people who smoke and in our minds think, “doesn't that person know they could get lung cancer”! We look at people who are alcoholics and think, “don't they know they could destroy their liver by cirrhosis or even get Pancreatitis”. We look at people on drugs and think “crack kills”. But rarely do we look at someone who is overweight eating a steak with steak fries, salad with ranch dressing, and a coke and think “that person is wrong”. Usually we think “boy that looks good”. Metabolic syndrome is a serious medical condition that most of the time gets ignored. The metabolic syndrome is a cluster of risk factors—such as high blood pressure, obesity, and high blood sugar levels—that together increase the likelihood of developing heart problems or diabetes. Increases in weight were the main, driving factor in the development of metabolic syndrome. There are 5 criteria according to the American Heart Association that classify Metabolic Syndrome. You have to meet only 3 out of the 5 criteria. *Elevated waist circumference:
  • Men — Equal to or greater than 40 inches (102 cm)
  • Women — Equal to or greater than 35 inches (88 cm)
*Elevated triglycerides:
  • Equal to or greater than 150 mg/dL
* Reduced HDL (“good”) cholesterol:
  • Men — Less than 40 mg/dL
  • Women — Less than 50 mg/dL
* Elevated blood pressure:
  • Equal to or greater than 130/85 mm Hg
* Elevated fasting glucose:
  • Equal to or greater than 100 mg/dL
Change of lifestyle, as well as medications for cholesterol and blood pressure are needed to help reduce the risks. Without changing, Type 2 Diabetes, Heart Attacks and strokes can be in the future. Ron had stated in his interview, “he has Type 2 Diabetes, Elevated Cholesterol, High Blood Pressure, Joint Pain, a hip replacement, Sleep Apnea, and more. It's time! Obesity is an excepted thing in America because so many people deal with it. But does that make it right. We have to make good choices. Yes, I will be the first to say it is hard. Healthy food does not taste as good as unhealthy food. However, it is a learned pleasure. After you stop eating the unhealthy food, you don't crave it as much the longer you are off it. Give it a try. Be proud of yourself as you pass up dessert, or say no to the extra butter on your popcorn, or choose grilled salmon instead of the steak. Be proud of yourself as you sweat to that tae bo video, or keep step on the 3 mile walk. Be proud to be healthy. ~Blessings

Day 24 - Mediocrity is not for Me
  • Sweating
Studies indicate that there are two sides to the theory that sweating rids the body of toxins. I believe it does, but one fact that stands is that the body sweats to cool it down. The skin secretes water (perspiration) and when that water evaporates on the skin it cools the body and tries to regulate body temperature. It is a built in protect mechanism.
Healthy people sweat, but when, where and how much varies widely.
Factors that cause most people to sweat include:

  • Exercise, especially strenuous exercise
  • Hot weather
  • Nervousness, anxiety or stress
A calorie is a measurement of heat. So when you burn calories during a strenuous activity you sweat. It is all OK and quite healthy. Please remember to hydrate your body. Drink plenty of water during and after your exercise especially if you sweat.
We are constantly sweating, even though we may not notice it. Sweating is your body's major way of getting rid of excess body heat, which is produced by metabolism or working muscles. The amount of sweat produced depends upon our states of emotion and physical activity.
All of the dedicated athletes I have know through my lifetime have always pushed themselves during exercise. Sweat was an indication that they were making it count. Sweating is the gage I need to see to know I've utilized my time most efficiently. Some people sweat more than others and it is not the only indication of a successful mission to weight loss.
Just The Facts:
So what happens if you take in more or fewer calories than your body burns? You either gain or lose fat, respectively. An accumulation of 3,500 extra calories is stored by your body as 1 pound of fat -- fat is the body's way of saving energy for a rainy day. If, on the other hand, you burn 3,500 more calories than you eat, whether by exercising more or eating less, your body converts 1 pound of its stored fat into energy to make up for the deficit. One thing about exercise is that it raises your metabolic rate not only while you're huffing and puffing on the treadmill.
**Your metabolism takes a while to return to its normal pace. It continues to function at a higher level; your body burns an increased number of calories for about two hours after you've stopped exercising.
  • Thought these facts may interest you!
  • Isn't God Good in how He designed us!
  • Don't want to lose weight - No Sweat

Day 25 - Mediocrity is not for me
  • AA Meetings

How much junk food does the
Average American eat in a year?

Current estimates of amounts of particular junk foods consumed by each American yearly are as follows:
  • 50 pounds of cookies and cakes
  • 100 pounds of refined sugar
  • 55 pounds of fat and oil
  • 300 containers of soda
  • 200 sticks of chewing gum
  • 20 gallons of ice cream
  • 5 pounds of potato chips
  • 18 pounds of candy
  • 2 pounds of popcorn
  • unknown quantity of pretzels and a wide variety of snack foods.
Source: Elkort, Martin. The Secret Life of Food

How much time does the
Average American watch TV in a year?

According to the South Dakota Department of Health:
  • - 4 hours per day for young children.
  • - Slightly less for older children.
  • - 29 hours per week for an adult ma le.
  • - 34 hours per week for an adult female.
I think you get the picture! Mediocrity is found in Average America. The trends are staggering. No wonder Average America is sick and suffering with additions.
  • Junk food and TV to name a few.
My name is Jim Barton and I am a recovering Average American! I choose to live a life that is uncommon in my days here as an American! I will fight to keep these predators to my health under restraint.

How about you?

Day 26 - Mediocrity is not for me
  • Metabolism
Common belief holds that a slim person's metabolism is high and an overweight person's metabolism is low. But this isn't usually the case. Weight isn't necessarily directly linked to metabolism. Instead, weight is dependent on the balance of total calories consumed versus total calories burned. Take in more calories than your body needs, and you gain weight. Take in less and you lose weight. Metabolism, then, is the engine that burns these calories.
Your ability to change your basal metabolism is limited. However, you can increase daily exercise and activity to build muscle tissue and burn more calories.
Regular aerobic exercise, such as walking daily for 30 minutes or more, is an excellent way to burn calories. Strength training exercises, such as weight training, also are important because they help counteract muscle loss associated with aging. And since muscle tissue burns more calories, muscle mass is a key factor in weight loss.
Even though regularly scheduled aerobic exercise is best for weight loss, any extra movement helps burn calories. Look for ways to walk and move around a few minutes more each day. Lifestyle activities, such as gardening, washing your car and even housework, burn calories and contribute to weight loss. Taking the stairs more often and parking farther away at the store also are simple ways to burn more calories.
The key is movement. Finding ways to keep your body moving can be a challenge. Like today - Snowed In? So far today as I look at the clock I have done not much of anything. The morning has been activities like children in my lap watching children programs. This is recommended for family bonding but not for calorie burning. Creativity is the key to this kind of day. I may find myself out in the snow.
Be creative with calorie burning. Include your whole family. The kids will love it and your spouse will benefit from your dedication. Doing activities together will help your relationships and the benefits of daily movement will help

Day 27 - Mediocrity is not for me
  • Doing is Proving
What do these have in common:
  1. P90X
  2. TaeBo
  3. Weight Watchers
  4. Slim-Fast
  5. Atkins
  6. Jenny Craig
  7. NutriSystem
  8. The Biggest Loser Club
  9. Ironman Fitness plan
  10. BalletBootCamp
They can give you results if you can stick with them!
"Our Assessment - This study randomly assigns 160 overweight individuals to follow one of four programs: the Atkins, Dean Ornish, Weight Watchers or Zone diets. At the one-year mark, 25 percent of participants who stuck to their diet lost more than 5 percent of their body weight, regardless of which plan they followed. There is no correspondence between the weight a person loses and the plan he or she is on. What does make a difference across the board is whether or not an individual sticks to their plan" ~The Journal for American Medicine Association
  • Be very careful what you put your effort to. This is a billion dollar industry with thousands of exercise and diet programs to help America become all they can be.

  • Advertisements during the first of the year are dominated with commercials and infomercials to help you look and feel better. They play off our new year resolutions. The Biggest Loser hits prime time TV with a storm of onlookers who need inspired. With Obesity on the rise even in children, new programs hit the buying market to motivate people and -by the way- make millions of dollars. Most programs require an initial investment but do they care about your ongoing commitment to success? They may show committed athletes for demonstrations and for photo covers but have they really used the program? You would be surprised.
Now you sense my pet peeve. The key to a Healthy Life Style is Commitment and the key to Commitment is Coaching. How many times have you been inspired to buy and yet only weeks later you find yourself left with a program, machine, or apparatus with no will power to continue?
It is not so much the program but it has everything to do with your determination to stick to daily healthy choices.

  • Are you determined to make a difference with your God given body?
  1. Inspiration can start with a program, machine, or the newest apparatus
  2. Success is found in commitment
  3. It takes time to see and feel the benefits of good health
  4. Find a coach for accountability
  5. Find a friend for encouragement
  6. It takes determination and people in your life to make lasting impact
~ Blessings

Day 28 - Mediocrity is not for me
  • Persevere


Day 29 - Medalist
  • Breaking
Working through your breaking point is the key to positive change in your health. Bad habits are hard to break! What you think you are capable of can keep you in unhealthy bondage. I was stunned in the pushing technique of Bob on The Biggest Loser tonight. He was trying to push one contestant to stay running on the treadmill. She kept quitting before anyone else and excused herself by saying that this was all she was capable of. Yet after being yelled at over and over to complete the task she finished out the time. She proved that she really was indeed capable of finishing the task with the others. What caused her to push through her own limitation?? Jerry was let go from the show tonight. 63 years old and now taking his life back. He says he feels so much better and getting stronger every day. He also says that he does not feel like 63 any longer. Jerry is a Medalist. You would be very surprised what you are really capable of!

  • Medalists believe they are capable and they prove it
  • Medalists break the chains that keep them from reaching their goals


Day 30 - Medalist
  • The Extra Mile
After our church planning meeting tonight we cleaned up the building that we sublease. We carefully cleaned what was expected of us but felt we needed to do it even better. We cleaned a few extra rooms and plan on going back to give it the "extra mile" scrubbing. When we go the extra mile it gets noticed. Keep a close look out and you will find those who do a task better than what is expected. This is out of the normal performance.
The Extra Mile is the Out of the Normal Performance
In the journey to better health, you must go that extra mile. Most who are checking out this blog have been wrestling with health for quite some time. They have been pinned to the mat way to many times and have lost their will to compete. Going that extra mile for the reason of health is not on their radar. You have tuned out.
  • How can you know what is right yet still do the things that are wrong?
  • To go that extra mile for the best results you must still start at the starting blocks to be in the race.
  • Once you start finish the race
Those who run the extra mile for the benefits of good health find a race worth running. If you talk to those who have broke their passed habits and have taken their health seriously, you will find people that run their journey with purpose.
  • Medalist run with purpose
  • Medalist run that extra mile
Day 31 - Medalist
  • Investment
Making the right investments is Key to lifelong goals. This year has been a banner year for stress. Retirement Plans, College Saving Plans, Bonds, Real Estate, Money Markets, Stocks, and so on - have left us asking serious questions about investments. Where should we invest our hard earned cash? Spending has declined as recession grips the nation. No one wants to lose money and no one wants to invest poorly. Jill, me, and the two feisty kids invested today in the video game called the Wii. I was hoping that my kids would burn some of that extra energy that they always seem to mustard up right before bed time. Where do they find it? This was truly an investment for our health. Boy, can I say fun!! You move, laugh, and compete with the whole family. What a concept. Jill and I can get a little competitive when it comes to games like this and I hate to say it but she wins more than I would like to mention. Make investments in your health
  1. Investments that will have lasting effects
  2. Investments that give back healthy dividends
Medalists make life changing investments! ~Blessings

Day 32 - Medalist
  • Calculating
US Airways Flight #1459 glides into the Manhattan's frigid waters of the Hudson River after meeting a flock of birds during takeoff to Charlotte on Thursday. The birds actually knock out both engines. All 155 passengers and crew members survived the crash and the pilot becomes an instant hero. Can you imagine facing such a decision as the pilot and copilot? They quickly calculate all possibilities and decide to surf the waters of the Hudson River. The pilot has been described as professional and experienced. 30 degree killing water quickly starts to rush in. Hypothermia and drowning soon become the battles for life. The key for survival is calculating your moves and staying calm.

Could you?
Check Out these facts to this crash that made this rescue a success
  • The back escape door would not open giving passengers more time to exit
  • There were no obstacles in the airplanes path
  • The River's water was calm due to no wind
  • Ferry Boats were close to make rescue efforts possible
  • It was during daylight to make landing and rescue more probable
  • Passengers remained calm during the rescue
Summing Up - It was a good day for a rescue!
Without thinking clearly and calmly, things would have turned out much differently in this event. This survival tactic transfers to our search for better health. Calculating your moves in times of stress can be life saving. Think back to days when your decisions to make a change to your health seemed futile. Did you convince yourself to cheat or quit?
Your health is a Life and Death decision and when you face this truth you will calculate each move like the passengers did on flight #1459 which led to survival.
Shall we learn from the success of Flight #1459's rescue
  1. No rear exit
  2. Stay calm
  3. Stay clear of those obstacles or temptations
  4. Keep rescue people close
Medalists calculate their moves! ~Blessings

Day 33 - Medalist
  • Intentional
Today I challenged myself to a goal to reach a 1000 calorie burn in 45 minutes. My Elliptical was the tool to get me there. I much rather take a spring jog on the bike trail nearby with the sweet breeze in my face and the aroma of newly blossoming flowers in my inhale. Get Real, it is below zero with the frigid winds of winter in Canfield Ohio. Today was one of the coldest days that I can remember.
  • You must be intentional by setting short challenging goals.
  • The competition can get you through the mundane indoor exercises.
  • Ask yourself the question: Can I _________________ today?

Remember our Key Bible verse for this 40 Day Challenge? Most of you know this verse by heart. It is often quoted to get you through those difficult times.
  • Philippians 4:13 - "I can do all things through Christ you gives me the strength."
Can I - you ask, I say go for it! You will be amazed at what you are capable of. I set my goal of 1000 calories and I jumped on my Elliptical and set a good pace. I wore my heart rate monitor to keep a check on my Target Heart Rate and I set out to achieve my goal. I enjoyed this for some strange reason. I cannot explain it, but sweating and pumping through the minutes was invigorating. I missed my goal by 36 seconds. But hey, there is a new day and challenge.
  • The first 10 minutes can be the toughest
  • In the first 10 minutes I burned 200 calories
  • The sweat started at 12 minutes
  • I stayed in my Target Heart Rate Range
  • I increased the intensity when I felt I could
  • I remained confident
  • I took my goal seriously
What does all this mean to you? I was intentional and you must be too!

This is another choice to the same 1000 calories.
The Luther Burger is a burger with the traditional burger bun replaced by a Donut, usually a Krispy Kreme. This has got to be the world’s unhealthiest burger!
Possibly the worlds unhealthiest burger, the Luther Burger contains more than 1000 calories and typically has over 45 grams of fat per portion.
Intentional people do not lose momentum and they do not let setbacks keep them from their desired goals. Medalists are extremely intentional! ~Blessings

Day 34 - Medalist
  • Teamwork
Last night was an interesting night for winning. You may or may not be NFL watchers on TV. You may or may not be football fans. You may only find yourself at the ball field when your child or grandchild is attempting to find their niche in sports and you are there to cheer them on. Whatever side of the fence you stand on you must admit that excitement brews in the midst of people that see their favorite team winning the game. It is exciting to be on the winning side. The atmosphere increases heart rate and emotion. I call this Atmospheric Pressure. You know what I mean.

If you are on your journey to better health alone with a score card of zero wins, you might feel like quitting. The battle you are fighting has lost its importance and you are left with accepting the alternative. Does this sound familiar?
The importance of being a part of a winning A- Team!
  1. Affirmation
  2. Aptitude
  3. Awareness of Goals
  4. Atmospheric Pressure
  5. Accomplishment
  • Participate with a team and better see your apparent potential!
  • Participate with a team and benefit from the Pep-Rally
WHY - because "A Team Works" Surround yourself with positive team players. You know the ones who can bring you words of pep.

Where you ask: Here are 10 quick Examples

  1. Bloggers (Online Friendships)
  2. Emailing
  3. Workout Partners
  4. Personal Trainers
  5. Friends
  6. Family Members
  7. Web Site Tips
  8. DVD Programs
  9. Health Facility Trainers
  10. Life Coaching at rush
Medalists get connected to winning team


Day 35 - Medalist
  • Heart
Q & A with Staciana Stitts, Olympic Gold Medalist By Mat Luebbers,
Q - What makes you want to succeed at swimming at the highest level - what drives you to want to be the best?
A - I think its an inner drive, something that comes from the heart and not the head. The head will tell you to stop when the body hurts, but the heart will motivate you to keep going.
Well said Staciana!
  • But how does that work?
  • How does knowledge become a heart thing?
If what you know becomes part of your belief system, I feel you have it. This knowledge motivates you to make a change. Staciana calls this the inner drive. You not only know it is the right thing to do, but you do it.
  • It is Right Choices in the Right Direction!
  • The Heart Posses the Power to Overcome
  • Knowledge of Healthy Choices must enter the Heart
  • The Heart is the Real Issue
For as he thinks in his heart, so is he. "Eat and drink!" he says to you, But his heart is not with you. ~Proverbs 23:7
  • Your heart must be in it!
  • Is Yours?
Medalists have heart!
Drastic change takes drastic measures 


Day 36 - Mile Stones
  • Markers
Great accomplishments deserve recognition. It definitely feels good to be noticed for something you have done well.
Standing out from the Rest
Finding this extraordinary rating from an ordinary event enables you to make a milestone maker. Some of you are just days away from setting up a milestone in your health! One more mile you might say
How many markers have you showcased in your fitness for life goals?
The Right Road
to Healthy Milestones start by:
  1. Setting reasonable Goals!
  2. Placing your Goals in plain sight!
  3. Building Momentum to move passed Setbacks
  4. Not looking back and staying committed to your Goals
  5. Giving Health the importance it deserves
Tonight was a night of Wii boxing. I could not believe how much fun and how many calories I could burn by giving this game my best effort. I was doing pretty well until I met my first woman competitor. She was tough and I lost by decision. I have to admit, I wanted to win badly. How embarrassing is the fact that I lost to a girl! Oh well, I will train harder and get her back in the ring!
Wow, technology has brought us a long way from Rock Em Sock Em Robots. I am thankful to see this new cyber interaction. I like to call this "off the couch entertainment".

Day 37 - Milestones
  • 12 Stones
There is a Christian Rock Band called "12 Stones" that I have enjoyed listening to over the years. After 3 albums and a long road tour, the band decided to take a break from the road and the chaos of touring. They made their mark in the Christian rock music charts with some incredible songs. One of my favorites is called "Broken".
Here is the Chorus to this song
  • 'Cause I'm broken
  • I know I need you now
  • Deep inside you're broken
  • You see the way I live
  • I know I know your heart is broken
  • When I turn away
  • I need to be broken
  • Take the pain away
Broken - Many times we can find ourselves in this place. A very uncomfortable place might I add. Who has been there? It was the place where I found Jesus Christ as Savior in 1984. A true Milestone in my life. The Bible speaks of 12 stones set up as a memorial to a Divine Encounter with God. 1 stone from each tribe of the chosen people of God were to placed one upon another as a memorial to all generations. This was so that they would not forget the monumental experience with God. Mine was on the floor of my living room when I pleaded for help. Brokenness can lead to the road of positive change. Your health is worth times of brokenness. To break old habits and start the "New and Improved" takes times of brokenness. The retail business may use this slogan to get you to buy their products in competitive markets. Honestly, many of us would like a new start to an improved life style. One with new levels of energy, excitement, and enthusiasm - the 3 (E's) to maintaining momentum.
12 Stones is back in the recording studio with a new zeal and enthusiasm. I can not wait to hear their new album.
My best day was that day on the floor when Jesus made me new and improved. Jesus is the only way to spiritual health and I am so thankful that brokenness brought this young man to his knees then to a road of positive change.
Day 38 - Milestones
  • speed

I like to go fast. I am one of those who wait in the 2 hour line at the fastest roller coaster Ride. I try to remain calm in line, but deep inside I am anxious to accelerate to 100 mph in 6 seconds. I checked online and found the fastest street legal car in the world. The Vauxhall Victor from Wolverhampton, England with 2200BHp. This car can do the quarter mile in 7.8 seconds. That is extremely fast. It was built by Andy Frost who is a 45 year old transmission specialist. To get this ordinary car to perform with high performance took hours of precise mechanical adjustments and fine tuning.
You cannot get this kind of performance out of a normal vehicle.
Adjustments for speed can also be found in health. I am not just talking about the weight factor but also the heart, lungs, cardiovascular, muscles, ligaments, tendons, and much more. Fine tuning your body can bring extreme speed benefits. I have heard countless testimonies of how much better people feel when they choose to eat right and exercise. Healthy choices became their tuning regiment. Lightening McQueen says "I'm built for speed." And you were too. God has designed us with a body that responds well to physical challenges. The muscles learn and build for an improved response. The lungs and heart become stronger and more efficient supplying more oxygen as needed. The blood vessels remain flexible and pliable for proper blood flow. Bones become strong and dense for support. The list goes on. On top of the benefits we can have fun as we fine tune.
There is really no excuse for your junked vehicle. If you do not keep up with the fine tuning you will lose the ability for speed. Your engine parts start to bind and belts begin to break. You get what I mean.

It is not too late to benefit from good tune ups.

Day 39 - Homestretch

Have you ever ran a race against great competitors. The challenge excites you, but the dependency on experience and energy reserves can be overwhelming. You give it all you got, and you push yourself to levels you have never been before.  You are in the homestretch and you gaze upon the finish line. You give it all you have leaving nothing on the track.
This is Day 39.  You are in the homestretch of this 40 Day Challenge.  If you have given this challenge your best, you have seen a change not only on the outside, but more importantly on the inside.  Your daily energy levels should have increased if exercise has been a good part of your personal challenge. Though calories is the key to weight management, substituting good calories for bad calories will always be best for your energy levels. 
You must take control
  • Substitute one healthy food for one unhealthy food each week
    • Apples for Potato Chips
  • Spend 10 minutes daily on Muscle Toning
    • Rush will be starting new (Gymnastic Ring) toning classes very soon
  • Spend 20 minutes daily on activities that move your body

Day 40 - You Did It

This is a good day!  This is the end of one challenge and you should enter into your next.  Sit down and evaluate:
  • Did I do my best?
    • What have I learned about myself?
    • What can I do for my next goal to make positive changes? 
  • Did I reach my original goal?
    • Can I do anything different to reach my goal?
Either you are saying - "Yea Right" or hopefully "I am ready"

Let me tell you - The starting phase is much harder than the maintenance phase!
If you can keep going, you will reach the maintenance phase.  You will be able to make simple chances in your eating or exercising routines to meet your goals.  Seriously! 
Let's move right into your next goal.  Set a new one.  This time will you loose 5, 10, 15 pounds?  

40Day Challenges will Work

I can do all things through Christ who gives me strength. -  Philippines 4:13

Please email me and tell me your story.

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Canfield, Ohio, United States