Dewayne Harper: LivRite Fitness Indianapolis member
Way to go Dewayne Harper for losing over 35 lbs in the last 5 months! Dewayne said “Special thanks to God, LivRite and Adam Kebo for the help!”
Dewayne did a fitness assessment with our trainer Adam Kebo when he first signed up and got motivated to change the course of his life! You can find Dewayne on the LivRite basketball court draining 3-pointers. Way to LivRite Dewayne!!!
Working out with a partner keeps you accountable!!
Don’t feel like working out after work? It’s one thing to cancel plans with yourself- it’s another to cancel on a friend who’s counting on you. Statistics show that you are more likely to meet your friend for a planned workout session at 6 p.m. compared to tentative plans you made with yourself for, say, sometime after lunch. The Department of Kinesiology at Indiana University found that friends who worked out separately had a 43% dropout rate, while those who went to the gym together had only a 6.3% dropout rate. After three or four weeks, once you’re in the habit, you won’t even think about canceling on your friend.
The treadmill and the bench press aren’t the most exciting ways to pass time. Try switching things up with a partner workout like the ones shown below. Take turns leading new exercises and switching up the routine. Your body adapts and becomes efficient at moves that you’ve done again and again, the more you change up your workout, the better your body is going to respond.
Whenever you’re working out with someone else, the intensity is always going to be greater than when you’re alone. A study showed that women who exercise with friends burn around 236 calories, compared to the 195 calories burned during a solo session. If you’re on the same level, you can push each other, odds are, you’ll both want to quit around the same time but you’ll go a little longer if your friend is still at it.
Week 1: Alternate walking 3 minutes with running 30 to 60 seconds for a total of 20 to 25 minutes.
Week 2: Alternate walking 2 minutes with running 1 minute for 24 to 30 minutes total.
Week 3: Walk 1.5 minutes, run 1.5 minutes; walk 3 minutes, run 3 minutes. Repeat three times for a total of 27 minutes.
Week 4: Run 3 minutes, walk 1.5 minutes; run 5 minutes, walk 2.5 minutes; run 3 minutes, walk 1.5 minutes; run 5 minutes, walk 1.5 minutes; run 5 minutes, walk 2 minutes for a 30 minute total.
Week 5: Two days this week, alternate running 5 minutes and walking 3 minutes for 30 minutes total. On day three, run 8 minutes and walk 5 minutes twice for 26 minutes total.
Week 6: On day one, run 5 minutes, walk 3 minutes, run 8 minutes, walk 3 minutes, run 5 minutes for 24 minutes total. On days two and three, run 10 minutes, walk 3, run 10 for 23 minutes total.
Remember to listen to your body. If you need to walk do so but run as soon as you can. Be confident that your training will kick in and the energy for the race will carry you to the end. You will be excited after completing the race and ready to enter your next 5K.
Butter Lettuce & Pomegranate Seed Salad
From the Cookbook Extra Virgin
by Gabriele Corcos and Debi Mazar
1 small shallot, finely chopped
3 Tablespoons champagne vinegar’ 1/3 cup extra virgin olive oil
Kosher salt and freshly ground black pepper
2 small heads butter lettuce
4 ounces Mache greens
¼ cup pomegranate seeds
To make the vinaigrette: In a small bowl, combine the shallot and vinegar. Add the olive oil, whisking slowly to emulsify the mixture. Season with salt and pepper to taste.
To make the salad: Arrange the butter lettuce on a plate. Sprinkle the Mache on top. Just before serving , dress the greens with the vinaigrette and garnish with the pomegranate seeds.
This salad is loaded with nutrients.
Good & Angry
By: David Powlison
This is an excellent book on Anger. All of us experience it in ourselves and from others.
Good & Angry is a practical guide to the insights of anger and how we have choice and opportunity to deal with it in a positive way. Powlison’s book unpacks forgiveness, grace and other topics as well. A helpful book for anyone.
Joshua was chosen to lead the Israelites into the promised land. So many times the God reminded him to be strong and have you ever felt helpless, trapped, or falsely accused? Part of the growing process of being conformed to the image of Christ is to realize that God is in control. The apostle Paul was put in prison for doing good.
Acts 16:22 “The crowd joined in the attack against Paul and Silas, and the magistrates ordered them to be stripped and beaten. 23 After they had been severely flogged, they were thrown into prison, and the jailer was commanded to guard them carefully. 24 Upon receiving such orders, he put them in the inner cell and fastened their feet in the stocks.”
The apostle Paul responded by thinking rightly of the situation.
Acts 16:25 “About midnight Paul and Silas were praying and singing hymns to God, and the other prisoners were listening to them. 26 Suddenly there was such a violent earthquake that the foundations of the prison were shaken. At once all the prison doors flew open, and everybody’s chains came loose.
He thought upon the facts related to the situation, knowing that God was in control. This prayer and worship time lead to an earthquake that resulted in the jailer coming to Christ and Paul and Silas being set free by those who falsely accused him. A revival started in the family of the jailer and today this story is being read by many. Let us praise God in all our trials. The grace has been given to us in Christ and now we just need to THINK-RITE in all things.
President, OneCrown Ministries
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