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Four Workout Tips for Beginners

Posted by Jill Derryberry on Jan 15, 2019 4:05:32 PM

4 Workout tips for beginners

Ready to start exercising? Great! Physical activity benefits your physical and mental health in so many ways, it should be an important part of your lifestyle. However, there is so much information out there, and our lives or so busy already, it can seem overwhelming to begin. It doesn’t have to be so complicated or take up that much time. Whether you are getting back to working out after some time off, or are beginning an exercise habit for the first time, here are some things to keep in mind as you get started.

Four Workout Tips for Beginners

1. Get Physical – a physical that is. You might need an actual physical from your doctor before you start exercising. Anyone with major health issues or health risks should get clearance from their doctor prior to beginning any exercise routine. No matter your medical condition, you can probably workout in some way. But it’s best to get those details and any restrictions from your doctor.

2. Set A Goal – What is your workout goal? Do you want to run a 5k? Lower your blood pressure? Hold a plank for a minute? Think of goals that are specific and measurable that you can work toward and achieve in a shorter period of time. For example, instead of saying a large overarching goal like “workout more” or “lose 100 pounds”, make a starting more specific goal of exercising twice a week.

3. Start Slow – Starting out too aggressively may result in injury. Doing too much too soon is not good for your body and will not provide instant results. Exercise should be a lifelong habit so it should be sustainable and something you can stick with. Slowly progress the time you exercise and the weight you use.

4. Plan a Balanced Routine – a good exercise routine will contain some cardiovascular activity, strength conditioning and stretching.

- When starting out with cardiovascular activity like walking, running or the elliptical, shoot for 20-30 minutes at a pace where you can carry on a conversation if you had to but couldn’t sing a song. If you can sing, you aren’t going fast enough. For heart health, the American Heart Association recommends 30 minutes of moderate intensity physical activity on most days of the week. According to the CDC, moderate intensity means your heart rate should be between 50% - 70% of your maximum heart rate. An approximate way to calculate your maximum heart rate is to subtract your age from 220.

- Strength conditioning should be done at least twice a week. Start with working each major muscle group with a weight that you can lift for 10-12 repetitions with the last reps being very difficult. Don’t work the same muscle group on consecutive days and be sure to warm up with a 5 minute walk or other dynamic activity prior to strength training.

- Stretching should be done after each workout. Static stretches for each major muscle group should be held for 10-30 seconds.

Don’t be intimidated by all the information, all of the gym equipment or all the different ways to exercise! It can be as simple as adding walking 20-30 minutes to your day. Follow the tips above to get started. Want more information and to get a workout created especially for you? Contact a LivRite personal trainer today!

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Topics: LivRite News

It's Not about the Teeth

Posted by Mark Winebrenner on Jan 15, 2019 4:05:05 PM

It's Not about the teeth

 Last month someone asked me what the most important thing is I have learned in my life! Wow. She did not warn me or even warm me up with “What is your favorite color” or nothing. Just, “Oh, by the way, just wondering… and BAM!


The ONE MOST IMPORTANT THING that I have learned.


I heard a story about someone asking a 100-year-old man what was one of the valuable lessons he has learned in life. He said, “If I had known I was going to live this long, I would have taken better care of my teeth.”.


Unfortunately, I knew I would not get by with an answer like that, so how do you summarize into a single response the one most important lesson of a 56-year life?


I spent the first half of my life with little to no interest in what God thought about me or my life. In 1989 I met Christ in a profound way and began my life with Him. When I got that question, my life flashed before my eyes and I instantly knew the answer. I can do nothing of true value apart from my Lord Jesus.


It was sobering but a blessing to get that sudden but loving reminder. I found immediate comfort in knowing that all I need to do to add value into the lives of people around me was to stay connected with my Lord and He will do amazing things.


Have you had those moments in life when you say or think “What’s the point?”? I know I have. To get to the point, God has a plan and He wants us in on it, but we get to choose His plan or our own. As someone who has literally lived half my life with Him and half without, I can say without a doubt, His plan is perfect.


Jesus says in John 15:5 “Yes, I am the vine; you are the branches. Those who remain in me, and I in them, will produce much fruit. For apart from me you can do nothing.”


Nothing of eternal value. Nothing that changes us or others with eternal significance. Jesus wants to do amazing things in us and through us and all we need say to Him is YES. 


Topics: OneCrown

Christian Workout Music Playlist

Posted by Admin on Jan 12, 2019 11:32:15 AM

Christian Workout music

Looking for great upbeat Christian workout music?  It can be hard to find but with apps like Apple music and Spotify it's never been easier to make playlists featuring upbeat christian workout songs.   The following is our top 8 christian songs with great beats to listen to during your next workout.  Click on the song title to listen on youtube. 


8. Start Over (Flame feat. NF)

7. The Gospel (Bizzle)

6. Build Your Kingdom Here (The Rend Collective)

5.  I'm Turnt (Lecrae)

4. Feel Invincible (Skillet)

3.  Ooh  ahh (Grits feat. Toby Mac)

2. God's Not Dead (Newsboys)

1. Coming in hot (Andy Mineo ft. Lecrae)


What do you think of our playlist?  Are some of these songs in your workout mix?  Let us know on Facebook.  

Topics: LivRite News

Happy Knew-New Year

Posted by Mark Winebrenner on Jan 1, 2019 6:18:25 PM

Knew-new yearI will endeavor to avoid the usual platitudes, but you must admit, the promise of a fresh start that a new year implies is alluring. Who among us has not desired a do-over or clean slate sometime in their life?


Therefore, every January we create this imaginary new life, one that begins on the 1st. Well, since many continue to celebrate on New Year’s Day which may include some of our old, bad habits, the new life begins on the 2nd. Unless of course the 2nd is any other day of the week than Monday because who can start something new in the middle of the week or on the weekend? Everyone knows Monday is the starting line. So, the new life REALLY begins on the first Monday in January after the 1st day of the month. This is widely known and accepted in any civilized society. 


What is the origin of this fascination with new beginnings?


When I see babies, I see a new life just starting; when all things are new. The first chapter of their story has not been written but it has begun. Babies look and listen to everything with wonder and fascination. Have you ever watched a baby look at and move their own hand with complete amazement as they try to comprehend this marvelous discovery?


Think about it. All things new. Everything interesting and exciting. That is the allure of new beginnings.


At some point in our life we all want to be a new or different person.  We come face to face with our faults and short comings; how we hurt or even continue to hurt others around us. Others find themselves in a cycle of additions or a series of bad relationships. Some have been hurt deeply by others. Life has become dull or meaningless. The list goes on and on.


If only we could go back and make a past experience new again.  


God understands. He knows you. He knows your heart. He knows your hurts, doubts and disappointments. In His Word, God said “I knew you before I formed you in your mother’s womb.” He knew you before you were born and just like any good parent, He desires a personal relationship with His children, which includes you. Likewise, in the heart of every person is a desire to know God. Though that desire may get buried under the weight of our human experiences, it is there.


Because He loves us, the One who knew you from the beginning of your story does want to make all things new in your life.


This means that anyone who belongs to Christ has become a new person. The old life is gone; a new life has begun! (2 Corinthians 5:17)


A new life has begun-a new spiritual baby!


After I invited Jesus to be my Lord, He immediately began to make this true in my life. I began to see this life from an eternal perspective as my relationship with Him continued to grow. All things truly began to be new again. It is an amazing thought that newness of life started from His death on the cross!


2019 can be truly new through the One who knew you from the beginning.




Topics: OneCrown

The #1 Way to Make Your Resolutions Stick

Posted by Jill Derryberry on Dec 20, 2018 10:57:43 AM

2019 Resolutions

Making a New Year’s Resolution is a great way to make a positive change in your life. But unfortunately, according to U.S. News, approximately 80% of resolutions fail by February. How can you make a lasting change? To be successful at something you would like to achieve, it is important to make sure your resolutions are SMART.

SMART stands for Specific, Measurable, Attainable, Relevant and Time Bound.  

  • Specific For example, let's say you want to get healthier. Is that specific? Not really.  What does being healthier mean to you?  Be more specific. Do you want to lower your blood pressure? Get off Diabetes medication? Lose 20 pounds?  A specific goal has a much greater chance of being accomplished than a general goal.  
  • Measurable Now that you have made the goal more specific, it should be easier to measure.  Decide to track the goal per week or per month and decide the measures you will use to track. For example, if I want to lose 20 pounds, I will weigh myself once a week with a goal of losing 2 pounds per week. Keeping track of progress gives incentives to keep going.  
  • Attainable If you don't have the time, money or talent to reach a certain goal you'll fail and be miserable. In some cases of health or fitness resolutions, you may need to consult with your doctor to ensure it is a safe and/or realistic resolution. I heard of someone who resolved to read 75 books in a year.  She didn't think about how much time that would actually take and with a full time job, a husband and child, that goal really wasn't realistic for her.  However, that doesn't mean that you can't try for something that might sound impossible and make it happen by planning smartly and going for it!  
  • Relevant  Is the resolution something that is important to you?  Why do you want to make this change? Goals are more likely to be reached if they are significant to you.  
  • Time Bound  Goals need to have a time limit or date to be reached to help keep you motivated and to establish a sense of urgency to prevent life from getting in the way. Also, if you have a big goal, like losing weight, making small specific goals toward that big objective will be motivating and keep you going. When my resolution was to run a half marathon, the mini marathon training schedule provided built in smaller goals along the way. In the months leading to the mini, having a 5k and 10k set up on specific dates (that I registered and paid for which really helped with accountability!) kept me on track toward the bigger goal of the half marathon and gave me the satisfaction of meeting those achievements as well. Having a deadline or set date makes it more likely it will happen. 

Instead of vague resolutions, SMART goal setting creates a set path towards your objective.  Every goal or resolution can be made SMART and then will be closer to reality.

Need help with your health and fitness resolution? Schedule a Fitness Assessment with a LivRite trainer today!


Topics: LivRite News