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Destination: Marriage

Posted by Mark Winebrenner on Jun 1, 2019 3:28:50 PM

Destination Wedding

 June remains one of the most popular months for weddings. Weddings are a wonderful celebration usually followed by the all-important honeymoon (that’s right) then the first-year newlywed period and finally reality: marriage.

 

Marriage, wives and husbands are common targets for comedians. Rodney Dangerfield said that he and his wife were happy for 22 years, then they met. He also complained that his wife’s cooking was so bad, the flies in the neighborhood pitched in to fix the holes in their screens.

 

For you older folks, you may appreciate George Burns’ take: “I was married by a judge. I should have asked for a jury.”

 

Husbands are equally assaulted. Rita Rudner quipped that “Men who have a pierced ear are better prepared for marriage-they’ve experienced pain and bought jewelry.” 

 

According to Ann Bancroft “The best way to get most husbands to do something is to suggest that perhaps they’re too old to do it.” I could have told you that. It carries over from the mindless dares and challenges from allies and adversaries alike at school, on playgrounds and in the neighborhood.

 

Many a male’s last words before departing this earth were “Watch this.”

 

Now, before I say another word, I want to go on the record that I enjoyed my wedding day and would not trade it for anything. I think most men feel the same but let’s face it, everyone knows the wedding day is for the bride.

 

I also hope the men reading this will appreciate the personal risk I am taking by getting out into the open what many of my male species think and feel about what has become of the wedding ceremony.

 

Of course, I know most of you will deny agreeing with my opinions when confronted by the love of your life. Cowards!

 

I read recently that the national average cost of a wedding in the United States is $30,000, which does not include the rings and honeymoon.  $30,000!!!

 

Most ceremonies include symbolic customs to illustrate commitment to one another. For generations lighting a unity candle has been a staple and was included in my wedding.

 

As a twist on this lasting tradition, some couples use two jars of sand that each pour into a single glass.

 

Still others plant a tree or pot a plant together. >Sniff. So beautiful< Some couples create a cocktail! (Ok, this has merit since you may need it after a few years of marriage.) Finally, the majestic release of doves… I am not even sure what that means.

 

Has a groom, ever in history, been the one to suggest these? Oh, you may get on board quickly, but it was not your idea. This, my fellow husbands, is the beginning of “yes dear” training.

 

Then there are those unusual ceremony locations. I will simply address one here to strike a blow for all mankind and save friendships. Destination weddings.

 

It is as if the couple is telling everyone “Our wedding day is so important for your future we want you to give up vacation time, spend a bunch of money on travel, lodging and food so we can get married in some far-off location where no one we know lives.”

Who are you people? I personally know someone who declined attending a destination wedding over 10 years ago and the bride and groom have not spoken to him since and they are FAMILY. Yikes.

Now, to understand the man’s approach to the perfect wedding ceremony, we need to go back to the very first one between Adam and Eve.

 

God put Adam into a deep sleep, removed one of his ribs and formed a woman. Basically, Adam woke from a nap to find a naked woman with him. Married! (Genesis 2:21-23)

 

2,000 years later Abraham, Isaac’s father, sent a servant to a far-off land to find his son a bride. When his servant returned with Rebekah, Isaac met her, took her into his tent. Married! (Genesis 24: 62-67)

 

All joking aside, I love the simplicity of God’s design for the union between husband and wife. It really is about how we privately commit to one another in a covenant before God.

 

Sometimes the stress and strain of planning that special day or focusing on elements of the ceremony can rob us of experiencing the moment when the Lord unites us with our spouse.

 

Marriage is also a powerful picture of how Jesus wants to be united with you.

 

“Your children will commit themselves to you, O Jerusalem, just as a young man commits himself to his bride. Then God will rejoice over you as a bridegroom rejoices over his bride.” (Isaiah 62:5)

 

I love that. When we give ourselves to Jesus like a man and woman do to each other before God in marriage, He rejoices like a newly married groom.

 

You may have heard that a good marriage requires a 50/50 partnership between husband and wife. That is simply not true. A good marriage takes 100% commitment, honor and support from each person.

 

My wife needs to know that I am giving 100% to her and the marriage. When I said, “I do”, I was really saying “I will” honor the unbreakable marriage covenant with my wife. Furthermore, my 100% should not be affected by anything she does, good or bad.

 

That is how Jesus feels toward you when you join with Him. The Holy Spirit wrote “For I am jealous for you with the jealousy of God himself. I promised you as a pure bride to one husband-Christ.” (2 Corinthians 11:2)

 

Once united with Christ, He promises to never abandon you. (Deuteronomy 31:6-8) and that does not depend on what you do, good or bad. He remains in a covenant relationship with you. 

 

God continues to honor His covenant with you as His bride even when you are not honoring your covenant with Him. This is grace and it gently and lovingly draws you back into fellowship with Him. 

 

It all starts with saying “I do” when you respond to Jesus as He is asking now, “Do you want me to be your Savior?” 

 

 

Topics: OneCrown

Want to lose weight? What’s more important, diet or exercise?

Posted by Jill Derryberry on May 31, 2019 12:35:10 PM

Exercise and nutrition for weight loss

Looking to lose some weight? Should you start exercising or should you change your diet? Can you change the number on the scale with just one or the other or do you have to do both?


I’ve heard from individuals who have lost weight by altering their nutrition and not working out at all.
I’ve also met with people who after starting exercising, slimmed down without changing their eating habits.

I even have spoken with some individuals who made changes to both their diet and exercise routine and didn’t lose anything.

So what should you do?

Weight Loss Basics 

Let’s start by reviewing the basics of weight loss. To lose weight you must have a calorie deficit, that is you must be burning more calories each day than you are taking in with food and beverages.

Of course, this simple equation can become very complicated with issues like insulin resistance, unbalanced hormones, lack of sleep and other medical conditions. We won’t get into those situations here.

 

If you feel you have any medical conditions inhibiting your weight loss, please contact your doctor. However, even without medical reasons making weight loss even more difficult, while a simple equation, creating a calorie deficit and losing weight isn’t easy to do! But it is possible with patience and dedication.

 

How do you know how many calories you need each day? Your body needs a certain number of calories to maintain your normal bodily functions. That number is your resting metabolic rate (RMR) and it is different for everyone.

There are online calculators to determine your RMR or you can use an app like My Fitness Pal to figure it out for you. The calculator or app will ask you about your activity level.

Your RMR will be multiplied by your activity level; sedentary, lightly active, moderately active or very active. That will give you the number of calories you should be taking in each day.

Subtract 500 calories from that number to give you an updated number of daily calories to put you on track to lose a pound a week.

Studies show it takes a 3,500 calorie deficit in a week to lose a pound, which breaks down to 500 calories a day.

 When you have your number of calories to take in each day, keep track of your food and drink intake for at least a few days to ensure you are staying near to your goal. There are many free apps on the market that can help you track your food and can also add in your physical activity.

The calories you burn exercising can be added back to the number of calories you can take in that day and still be on track to lose.

For example, say I should be taking in 1,500 calories daily to lose around a pound a week.

If I run for 30 minutes and burn 200 calories (calorie burn is different for everyone and depends on your height, weight, age, gender and exertion level) then I could eat 1,700 calories that day and still be within my goal for the day.

 

By making any necessary changes to your nutrition, as well as ensuring you are exercising, you will achieve weight loss faster and in a healthier way. Plus you will be healthier overall!

 Find Your Gym

Here are 5 tips to maximize both diet and exercise for fat loss.

 

1. HIIT and FIIT

These are important acronyms when it comes to ensuring you are getting the biggest calorie burn from your workouts. HIIT, High Intensity Interval Training, will burn more calories than steady state cardio (like running or walking at the same pace for a period of time).

Plus, with HIIT workouts, your body continues to burn calories hours after your workout as it recovers. This is called excess post-exercise oxygen consumption or EPOC.

EPOC can elevate your RMR up to 38 hours after very high intensity exercise. This number of EPOC boost varies based on the intensity of your workout, your genetics, current fitness level and muscle mass.

Your body will get used to any stimulus you provide it with so what was very difficult a few months ago seems easier now and requires less calories to do. That’s where FIIT comes in.

FIIT stands for frequency, intensity, time and type. By changing either how often you exercise or the number of sets you preform, the intensity of your workout, how long you complete your exercises or how often you work out or the type of your workout, your body will be challenged in a new way and will burn more calories than it would have with your prior workout it was used to.

For example, if you usually do the same five exercises with dumbbells three sets of twelve repetitions, switch to machines that work the same muscle groups or change it to four sets of ten reps with dumbbells.

Change it up! Try a new class, get out your bike, do something different to move your body.

 

2. Use Weights

More muscle means more calories burned. A pound of muscle burns six calories per day, versus a pound of fat burns which only two calories per day. This increases your RMR and metabolism, which means you will be burning more calories every day even while at rest. A pound of muscle also takes up considerably less space than a pound of fat, so it is not only healthier and burning more calories, it is making you look leaner too.

If you are new to strength training, take a look at our exercise library for instructional videos and instructions. 

3. Prioritize Clean Eating

Limit added sugar, focus on lean protein, healthy fats and whole carbs from fruits, vegetables and whole grains. 

All calories are not created equal. If you are eating processed foods and other foods with mainly sugar, saturated fats and salt, you will develop consistent cravings and never feel satisfied.

Processed carbs like white flour and foods that are high in sugar or artificial sweeteners will cause your blood sugar to rise sharply but then will crash leaving you hungry again and craving more in an hour or two.

You will feel more satisfied when you are eating lots of foods rich in fiber like legumes (dried beans, lentils), veggies (Brussels sprouts, broccoli, spinach squash, sweet potatoes) and fruit (apples, berries, oranges, pears).

Fiber helps improve blood sugar control, helps lower cholesterol and reduces your risk of chronic diseases like diabetes, colorectal cancer and heart disease as well as keeping you feeling full longer.

Replace processed carbs like white bread, bagels, muffins or donuts for breakfast with high-protein foods like eggs, or Greek yogurt mixed with chia seeds and berries.

For lunch and dinner focus on lean proteins like fish, chicken, turkey, beans, lentils and veggies.

There are many diet trends out there that are not always sustainable and some are not healthy. No gimmicks are necessary if you are eating a well-balanced diet that is within your calorie limits and prioritizes lean proteins, vegetables and whole grains.

If you have questions about a certain diet plan or way of eating, please contact your doctor or a registered dietitian.

  

4. Watch Liquid Calories

Alcohol, Juice, Coffee Drinks (not just black coffee) can be huge calorie bombs and provide no nutritional value. For example, a Grande Mocha Frappuccino is 410 calories. Imagine your calorie goal for the day is 1,500.

That Frappuccino is over a quarter of your daily intake and doesn’t provide you with much nutritional value. Plus it will probably leave you with a sugar crash in an hour and wanting more. Stick with water, black coffee or unsweetened tea.

 

5. Make Sure You Are Eating Enough

 If you want to lose weight, you may think you need to eat less. Which might be true, but make sure you are eating enough and not starving yourself. Literally.

Extreme calorie restriction can result in amino acids/proteins being used for energy (instead of carbs or fat), meaning muscle loss instead of building lean muscle during a workout.

This would actually reduce your RMR. In other words, slow your metabolism. In general, no one should be consuming less than 1,200 calories per day.

Making sure your nutrition is where it should be is very important to weight loss as well as your overall health. Exercise has many benefits beyond weight loss, but also assists in weight loss by adding to your calorie expenditure.

The key to successful weight loss is a commitment to making lifelong healthy changes in both your diet and exercise habits.

 Want a partner in your weight loss journey or don’t know where to start? Schedule a complimentary fitness assessment with a LivRite Personal Trainer to discuss how they can put a plan together for you and work with you to reach your goals! 

Topics: LivRite News

The Price for Peace

Posted by Mark Winebrenner on May 6, 2019 5:15:40 PM

 

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In the late 1860s, less than a decade after the Civil War’s end, Americans in various towns and cities had begun holding springtime tributes to the countless fallen soldiers of that terrible war by decorating their graves with flowers and reciting prayers.

 

Though it is unclear exactly where this tradition originated, in 1966 the federal government declared Waterloo, New York, the official birthplace of Memorial Day citing their first celebration as May 5, 1866.

 

A large portion of both the Union and Confederate armies were volunteers, whose first exposure to military life was a brutal, bloody war. They received little to no training yet sacrificed everything to preserve their way of life. Today, our military is comprised completely of volunteers, many who have given their lives to preserve our freedom here in the United States.

 

Even though I have never served in the military, I have the upmost respect for those who do. I am in awe of strangers who would fight and risk their lives to protect me and the freedom I enjoy in this country. It touches my heart each time I watch the videos of soldiers returning from overseas by surprising family members because I remain conscious that for many, their service ends tragically with heartache for their loved ones.

 

Willing soldiers are pictures of sacrificial devotion that should inspire us. Unfortunately, I believe many Americans have taken their service for granted.  Maybe it is true that we are just too comfortable in America. Or perhaps we are just allowing the comforts of our freedom and prosperity of this country to dull our hearts to history and remembering those who made our lives possible by honoring them with how we live. 

 

Jesus said, “There is no greater love than to lay down one’s life for one’s friends.” John 15:13

 

He did not just teach it, He modeled it.

 

A soldier fights not only for your freedom, but for peace. Would you agree that any peaceful relationship in your life, one void of conflicts and rich with love and honesty, is a blessing? When Jesus went to the cross, He not only freed you from the judgement of your sins He also gave you peace with God. Let that sink in!

 

Right now, you may stand in the presence of God at total peace with Him. Jesus made that possible. For years that was hard for me to accept because I allowed my own system of right and wrong to prevent me from really seeing the sacrificial devotion of Jesus when He took my place in judgement before God. During those years I felt better about myself when I stuck to my code of conduct but now realize I never felt nor had peace with God.

 

Jesus said, “I am leaving you with this gift-peace of mind and heart. And the peace I give is a gift the world cannot give.” John 14:27

 

What brand of peace affects your mind and heart?

 

“This is the message of the Good News…that there is peace with God through Jesus Christ, who is Lord of all.” Acts 10:36

 

Peace with God! A gift from God through the Lord Jesus. The only caveat with this or any gift, is it must be received. You receive this gift by placing your trust in Jesus as your Savior.  God will then help you live a life that honors Him and history.

Topics: OneCrown

Jump Rope

Posted by Katie Frissell on Apr 29, 2019 10:30:24 AM

Jump rope is a great exercise to do if you want to get your heart rate up

Jump rope can be used as a warm up or in between sets of another exercise. 

Topics: Workouts

Walking Bulgarian Bag Lunges

Posted by Katie Frissell on Apr 29, 2019 10:24:24 AM

Topics: Workouts