Member of The Month
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!!!
Why You Should Workout with a Partner
Working out with a partner keeps you accountable!!
- You’ll be motivated:
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.
- Your workouts can be more fun:
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.
- You’ll work out harder:
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.
HOW TO TRAIN FOR A 5K
- Always check with your doctor before starting any exercise program.
- If you are a beginner any step you take is one in the right direction.
- The first step to a 5K is to simply sign-up. It makes it official and holds you accountable.
- Starting slow is extremely important. Overdoing it is a sure way to get unmotivated or injured. Always start with a warm up. This can be a 5 minute brisk walk to get your muscles and body used to the physical activity. Training is 3 day/week, leaving a day of rest/recovery between. Walking is a brisk walk not a stroll in the park.
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.
God Is In Control: A Message from OneCrown Ministries
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
Eat Greens or Get Pinched.
How Many Greens Do You Eat?
For most of us, it is a love hate relationship. We love what they do for us but some people steer away from eating their greens. If you want to make one small change in your diet, go green. We all know that eating food as close to the way God made it is the healthiest, but we may need a little motivation to do it. Since spring and St. Patrick’s Day is just around the corner, think GREENS.
Why eat greens?
Most dark greens are good sources of Vitamin C, beta-carotene, folate, and dietary fiber as well as some calcium. Usually, the darker the green is the more nutritious the leaf. Lettuce aids digestion and promotes liver health. It can also reduce the risk of heart disease, stroke and cataracts. Other research shows it even helps to reduce the risk of cancer!
If iceberg is the only type of lettuce you eat, you can see by the color alone, you are choosing the least-nutritious variety. Any other lettuce or leafy green vegetable would be a better choice (i.e. romaine or watercress have seven to eight times as much beta-carotene, two to four times the calcium, and twice the amount of potassium as iceberg lettuce). As with all nutrition choices, varying your greens enhance the nutritional content as well as tastes, textures and keeps your meals from becoming boring.
But what if you don’t like your greens? Try juicing!
Throw a big handful of greens in a Vita-Mix or juicer, a little lemon & apple and you have a great start to your day or a nice pick-me-up to stop that afternoon slump. You can even add some fiber for your digestive system.
LivRite Indianapolis Member: Annette Summers,
“I lost my husband four years ago and needed to do something to keep me active. I love to dance, and I started coming here with my daughter three years ago. I weighed 180 lbs, and now I weigh 153 lbs! I am 80 years old, and between the water classes and Zumba, I have been able to go out dancing at the clubs again! I love to dance, so I am thankful for LivRite Fitness!”
What is HIIT?
HIIT, or high-intensity interval training, has become a very popular method of training, and for many good reasons. HIIT involves working in bouts of higher intensity (yellow and red) followed by bouts of recovery (yellow and green). HIIT also provides great variety to your workouts. You can perform HIIT using many different modalities of exercise, from running to resistance training. You can also vary the ratio of work to recovery during HIIT. For example, as you become more fit, you can increase the ratio of work to recovery.
You may find that it is challenging to recover down into green during the shorter intervals – this is a common phenomenon – you should focus on recovering as much as possible during the recovery bouts. If you feel like you need more recovery to be able to work hard again, be sure to listen to your body. A key feature of interval training is to push hard on the work phase and recover as much as possible during the recovery phase.
You may also notice that over time, you are able to recovery faster during your recovery bouts. This is a sign of the improved efficiency of your cardiorespiratory system – you are getting fitter! In order to maximize the benefits of HIIT, you should allow a day or two of recovery in between sessions. A maximum of three to four days per week of HIIT is recommended.
Health and fitness benefits of interval training include:
- Quick and Convenient
- Improves aerobic capacity
- Lose weight, not muscle
- Increases metabolism
Healthy Recipe: Roasted pumpkin, beetroot, chickpea and barley salad
From the Book: Nourish
½ cup dried chickpeas
½ cup pearl barley
4 ½ oz. green beans trimmed
1 lb. pumpkin, unpeeled, sliced thinly
4 baby beets peeled, trimmed, quartered or halved
1 ½ oz. soft goat’s cheese crumbled
2 Tablespoons toasted pumpkin seeds
Maple and Thyme Dressing
2 Tablespoons cold- pressed olive oil
2 Tablespoons pure maple syrup
2 Tablespoons white wine vinegar
2 teaspoons fresh thyme leaves
- Place chickpeas in a small bowl, cover with cold water; stand overnight, drain.
- Preheat oven to 400 degrees.
- Cook chickpeas and barley in a medium saucepan of boiling filtered water, about 20 minutes or until tender. Add green beans to pan in last 1 minute of cooking time; drain.
- Meanwhile, to make the maple and thyme dressing, combine ingredients in a screw-top jar, season to taste, shake well to combine.
- Combine pumpkin and beetroot with 2 Tablespoons of the dressing in a small baking-paper-lined baking dish. Roast about 20 minutes or until caramelized and tender.
- Combine barley, chickpeas, beans, pumpkin and beetroot with spinach and remaining dressing in a medium bowl, toss gently. Serve salad sprinkled with cheese and pumpkin seed.
By: Lorna Jane Clarkson
Nourish is a beautifully illustrated cookbook with delicious recipes. Clarkson’s premise is to eat real foods for your nutrition and element processed and refined foods. She doesn’t believe in dieting but feeding what your body needs daily with foods that promote health. Her recipes are delicious and pleasing to the eye. I highly recommend this book. It is a little pricey but worth it.
The Incredible Highway: A Message from OneCrown Ministries
My wife Deena and I are taking a little trip up to Chicago for the weekend. I always enjoy the drive as we can talk without distractions. It’s filled with great expectation of the weekend getaway we will have in the windy city.
There is another Incredible Highway that we both also travel.
Isaiah 35:9 “No lion will be there, nor any ravenous beast; they will not be found there. But only the redeemed will walk there,”
This highway is where we will enter Zion with singing and joy will crown our heads.
We travel this Highway when we put our faith in Jesus Christ for the work that He did on the cross. Our path on this highway will be full of trials and challenges, in this life. We can endure that because He did and He promised to never leave or forsake us. He is with us, always on this highway. We will encounter many people on our path who are not on this Highway.
Shouldn’t we invite them to join us on the Highway of Holiness. If you found a great vacation home you would tell everyone about it. We are headed to the best destination ever revealed to mankind. Shouldn’t we tell everyone about it and invite them to come.
I say yes Lord, yes Lord, yes, yes, yes.
They will become our closest friends and if they get there first, they will there to welcome us home.
STAY AHEAD OF YOUR WORKOUTS
Everyone is guilty of missing a workout because of being unprepared. Getting to the gym and realizing you are missing a shoe is always a bad thing! Here are some ideas from fitsugar.com that will help you stay ahead of your workouts throughout the week. Plan all of your workouts on Sunday. Know ahead of time what you want to accomplish and hold yourself to your workout schedule. To ensure you are prepared, wash all of your workout clothes each Sunday and put them into piles for each day you plan to workout. Plan and prepare your meals for the week. This will keep you from giving in to fast food or other unhealthy choices that may be thrown at you during the week. Make your snacks for the week each Sunday so you have healthy choices and you are not exhausted by the time your workout rolls around. Don’t get burnt out on the same old songs, make a new playlist so you have something new to look forward to! Taking a little bit of time on Sunday can make all the difference throughout the week.
LOL! FOR YOUR HEALTH
Why laughter is important:
Life is full of stress but laughter has been proven to reduce it. According to author Sondra Kornblatt here are 8 reasons to let go and laugh:
1. Lower blood pressure
2. Increase vascular blood flow and oxygenation of the blood
3. Give a workout to the diaphragm and abdominal, respiratory, facial, leg, and back muscles
4. Reduce certain stress hormones such as cortisol and adrenaline
5. Increase the response of tumor- and disease-killing cells such as Gamma- interferon and T-cells
6. Defend against respiratory infections–even reducing the frequency of colds–by immunoglobulin in saliva.
7. Increase memory and learning; in a study at Johns Hopkins University Medical School, humor during instruction led to increased test scores
8. Improve alertness and creativity
What tickles your funny bone? Is it a friend, comedies, a pet, children or yourself? Whatever it is don’t be afraid to let out a deep long laugh. As Uncle Albert said in Mary Poppins, “I love to laugh, long and loud and clear.”
Your Sacred Yes
By: Susie Larson
Resolutions dominate the month of January. Unfortunately they quickly fade. Your Sacred Yes explains that our yes’s are also nos. When we say yes to something we also are saying no to something else. When we fill our days without purposeful intention, we often feel like mice on a wheel going nowhere fast. We often experience burnout and frustration. Susie gives practical steps to say no without guilt. This book helps you experience freedom when you fully understand your yes is sacred.
Doug has lost over 40 lbs in the past 5 months and is more motivated then ever to keep that going… here’s what Doug said:
“One day, I woke up and wasn’t feeling well. I looked in the mirror and said I had to do something. I enrolled at LivRite and started my routine, and from that point on, my mind, body and soul changed. This gym has changed my life. Thanks LivRite!”
Doug Anthony LivRite Indianapolis Member
2 cups almond meal
1 cup old-fashioned rolled oats
2 tsp. ground cinnamon
1 tsp.ground nutmeg
1 teaspoon fine sea salt
1⁄2 cup chopped walnuts (optional)
1⁄2 cup raisins, chopped dates, or chocolate chips (optional) 3 eggs beaten
1 cup grated zucchini (about 1 zucchini)
1 cup grated carrots (about 2 carrots)
6 tbs. unsalted butter, melted
1⁄2 cup dark amber maple syrup
1 tsp vanilla extract
1. Position a rack in the center of the oven, Preheat the oven to 350 degrees F. Line a 12-cup standard muffin tin with paper muffin cups
2. In a large bowl, combine the almond meal, oats, cinnamon, nutmeg, baking soda, salt and walnuts, raisins, dates, or chocolate chips (if using)
3. In a separate bowl, mix together the eggs, zucchini, carrots, butter maple syrup, and vanilla. Add to the dry ingredients, mixing until just combined. The batter will be thick
4. Spoon the batter into the muffin cups, filling each to the brim. Bake until the muffins are nicely browned on top and a toothpick inserted in the center of a muffin comes out clean, 25 to 35 minutes.
Destiny: A Message From OneCrown Ministries
Thanks be to God for the amazing gift His Son Jesus Christ gave us when He fulfilled His destiny. His death on the cross prepared for each of us a destiny. There is an irresistible power that draws us to Jesus. When we accept Jesus as our Savior, He had already predestined us to good works that he prepared in advance. Ephesians 2:10 “For we are God’s workmanship, created in Christ Jesus to do good works, which God prepared in advance for us to do.”
He will lead us in the direction He wants us to go by opening doors that we can’t open. These doors are the doors of our destiny. Now certainly I would like to walk in my destiny and I am sure you would also. What does it require for us to do that; Faith in Jesus Christ, continually. In my experience each step of the journey gets harder and easier. The natural circumstances get harder as He calls us to do more for Him and the Faith part gets easier as He has been faithful to us in past testing’s.
What is the one thing that can keep us from our destiny? The enemy is us. See He will open the door and show us a glimpse of the good works planned. We will certainly count the costs and see the challenges. At the end of the day we will have to vote to walk through the door, as He is a gentleman. 100% commitment that moves the providence of God on our behalf. Let’s run to our destiny as something big is about to happen.
President, OneCrown Ministries
Benefits of exercise
The secret is out! There are some pretty amazing benefits of exercise. Not only does it help you control your weight, but research shows that a consistent exercise program can help with back pain, lowering risk of heart disease, diabetes prevention, obesity, osteoporosis and so much more.
Meet new people
Whether you enjoy group fitness classes, swimming at our Anderson and Indianapolis locations, or lifting weights in the free weight room at any of our 4 locations, LivRite is a great place to meet new people.
Gain new energy
One of the greatest benefits of exercise is that you will quickly learn that it will give you newfound energy. With the busy schedules we all have, low energy is one of the biggest reasons people don’t exercise. Did you know that research shows people who engage in 20 minutes of exercise 3 times a week experience significantly less fatigue!?
Could exercise be the fountain of youth we’ve all been looking for? Research from PLOS medicine suggests that five 30 minute sessions of moderate exercise a week can add 3.4 years to your life. Out of all the benefits of exercise, this may be the best!
At LivRite Fitness, you, the member, are the success of our company. Our trained and certified staff understand the importance of value, thus we consistently and consciously work toward providing our members with everything they need to meet their fitness goals. We are 100% committed to your fitness needs. We are compassionate in caring for our members and take pride in serving them in a timely, accommodating and consistent manner. At every level in our organization, we do what is necessary to ensure our members meet their individual health and fitness needs, thereby providing them with a high value of investment.
Are you tired of being tired? Contact us for membership details and experience all the benefits of LivRite Fitness for yourself.
Q: What is “Bodyweight Strength Training?”
Bodyweight strength training is exercise that uses your own body weight for resistance to work your muscles instead of weights or resistance bands. For example, you can strengthen your arms with exercises like push-ups (standing and pushing against the wall, or regular or bent-knee on the floor) and chair dips. You can strengthen leg muscles by getting up and down from a sitting or squatting position, depending on your current level of fitness and balance. Other leg-strengthening exercises that use only body weight include leg raises, wall-sits and lunges. You can strengthen your abdominal muscles with sit-ups, which can be done in many different variations to focus on different areas of your “abs,” as well as exercises such as “planks” and “bridges.” By changing how far you work against your body weight and how long you hold the resistance, variations of these exercises can be used by people who have been sedentary and have little strength as well as by people who already have developed good muscle strength from regular exercise. You can find examples of these bodyweight strength training exercises and instructions from several trustworthy websites, such as the American Council on Exercise’s workout guide in three phases and the Senior Health section of the NIH website. You might also find it helpful to get personal instruction on how to do these exercises and adapt them as you grow stronger by meeting for even a few sessions with a qualified trainer.
Karen Collins, MS, RD, CDN American Institute for Cancer Research
Benefits of Coconut Oil
Coconut Oil is classified as a “Super Food” because it is so beneficial to our bodies in many different ways. According to www.nutritionauthority.com, the Fatty Acids in coconut oil can help brain function in Alzheimer’s patients, it can increase energy expenditure and help burn fat, it helps kill bacteria, fungi, and viruses, and can help reduce the risk of heart disease. Consuming just 1ounce of coconut oil a day has been proven to help reduce abdominal fat. Coconut oil is also a great hair moisturizer and great for the skin. Some easy ways to incorporate coconut oil into your diet is to put it in smoothies, coffee or tea, and to use it to bake.
By: William Davis M.D.
Dr. Davis is a cardiologist who discusses the need to eliminate wheat from our diets. This book is highly recommended for those who have a wheat allergy or suspect they do. It is helpful information in discovering where wheat is found in various food products including dressings and sauces. It is important to note that this is a very restrictive diet and the reader should consult their doctor before starting this program.
No Oil Pancakes
- 1 cup multigrain pancake mix
- 3/4 cup water
- 1 banana
- 1 tsp. vanilla
- ½ cup Greek yogurt plain or vanilla
- ½ cup strawberries
- Maple syrup
Spray griddle with light cooking spray. Heat to 375 degrees. Mix the first 4 ingredients. Drop the mixture onto the griddle forming 8 pancakes. Cook until bubbly and then flip sides. When pancakes are finished cooking layer each pancake with some of the yogurt and some strawberries. Drizzle with maple syrup. Makes 4 servings
Refer a friend who joins this month and receive a $10 PT gift card. The more friends you refer the more gift cards you get! See front desk for details.
“I have been working out at LivRite since 2008. I work out three days a week using a combination of machines and either bike or treadmill. Last year, I also started counting calories and increasing my workout times and as a result managed to lose around 60 pounds. I enjoy working out at LivRite!
Eric – LivRite Indianapolis
“I joined Tribal Training to help kick start my weight loss as I seemed to have stalled out and wasn’t losing any more. After six weeks I dropped at least 10 lbs. and couldn’t be happier and more proud of myself.”
Charles Presser – LivRite Anderson
REDEEMED: Message from OneCrown Ministries
We have been redeemed by Christ through our faith and acceptance of the Indescribable gift. Therefore, to whom much is given much is expected.
Isaiah 62:10 “Go through, go through the gates; prepare ye the way of the people; Cast up, cast up the highway; gather out the stones; Lift up a standard for the people. 11Behold, the Lord hath proclaimed unto the end of the world, Say ye to the daughter of Zion, Behold, thy salvation cometh; Behold, his reward is with him, And his work before him. 12 And they shall call them, The holy people, The redeemed of the Lord: And thou shalt be called, Sought out, A city not forsaken.”
Our lives are to make a way for the Gospel to be proclaimed unto the end of the world. Take the opportunities He gives you and go through the gates. Share with others your faith in Christ. Our testimony and obedience will result in preparing a way for the people who hear the Good News of Jesus Christ to be redeemed.