tag:blogger.com,1999:blog-91849010953268512012024-03-18T20:45:50.797-07:00Balance Personal Training SystemsStriving for Optimal WellnessBalance Personal Training Systemshttp://www.blogger.com/profile/16319867001589462358noreply@blogger.comBlogger40125tag:blogger.com,1999:blog-9184901095326851201.post-71826913617111442812017-09-07T16:07:00.001-07:002017-09-07T16:07:43.644-07:00<span style="background-color: #fdfdfd; font-family: garamond, serif; font-size: medium;">Welcome back!!</span><br />
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<span style="font-family: garamond, serif; font-size: medium;">Was that a great summer or what?!?! I hope this finds you refreshed, rejuvenated and ready to RE-BOOT in the training department! Periodic breaks are healthy and serve us in many positive ways. We look forward the time away aaaaand then we look forward to coming back! Win/Win!</span></div>
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<u><b><span style="font-family: garamond, serif; font-size: medium;">Okay, so....a few changes as we buckle up and begin our SEASON!</span></b></u></div>
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<span style="font-family: garamond, serif; font-size: medium;">1. Per some requests and, AS A TRIAL, we are going to move our later <b>Wednesday start time to 9:15 a.m</b>. (vs. 10:00). Monday will remain the same (10:00) to accommodate for PSD late-start Mondays. A triple-check of the local school bell schedules and preschool start times in the area confirmed this is possible! </span></div>
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<span style="font-family: garamond, serif; font-size: medium;"><b><</b> The 5:15 will stay the same!<b> ></b></span></div>
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<span style="font-family: garamond, serif; font-size: medium;">2. Saturdays are back on the schedule until the winter months. NOTE: We will be tossing in a periodic STEP class on Saturdays....Steps are limited so it's best to secure your own. Otherwise, first-come-first-serve. A reminder will be posted in advance if Step is on the schedule for a Saturday.</span></div>
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<span style="font-family: garamond, serif; font-size: medium;">3. Thanks to a generous B2Ber, we have replenished some equipment this fall AND have new music equipment (if you missed it, our speaker croaked two days before we ended for summer.) So a HUGE thank you to her for donating to B2B and all of our peeps! Can you imagine class without tunes? EEK.</span></div>
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<span style="font-family: garamond, serif; font-size: medium;">4. <b>SCHEDULE CHANGE</b>: No classes on Monday Sept 18th. And <b>NO 5:15</b> on Wednesday Sept 20th. 9:15 will run as usual. A make-up class will be held on <b>Friday, Sept 22nd at 5:15 a.m.</b></span></div>
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<span style="font-family: garamond, serif; font-size: medium;">5. As we approach the 10 YEAR ANNIVERSARY of B2B (I know, right?) we must acknowledge the unending support and love we have received from our incredible childcare team downstairs. As I reflect back on the past decade, my heart smiles when I think my <i>baby</i>(who is now a 4th grader) was <i>six months old</i> at the start of B2B! She spent every Monday and Wednesday morning with B2B childcare, now considers herself a "worker" and is always excited to visit when the school schedule allows. This sentiment is solely because of the dedication by Bethany childcare, headed up by Childcare Coordinator <b>Ms. Joanie!!</b> </span></div>
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<span style="font-family: garamond, serif; font-size: medium;">Moms, these years fly by. Enjoy the blessing of being able to have your children richly cared for while you spend an hour to exercise your physical and spiritual selves. I can think of no other fonder experience for my family than the one B2B offered to our kids. At some point this year, I would like to gather all children who have been a part of B2B Childcare for a group photograph! I hope you can make a point to be a part of that special occasion. </span></div>
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<span style="font-family: garamond, serif; font-size: medium;">6. And while we are highlighting the people who make B2B what it is, I would like to thank Will Whisenhunt, Bethany's Facility Manager, for all he does to accommodate B2B. Will is always one step ahead and goes out of his way in ensuring space is available for us and keeping us current in the calendar loop. When we offer special classes or need help in any way, Will is always there to make things happen! We appreciate you and all you do, not just for B2B, but for Bethany and everyone who benefits from your dedicated work! On that note - if you haven't been in lately, WAIT UNTIL YOU SEE THE LOBBY, FRIENDS! Let's just say - - - wowza. Beautiful.</span></div>
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<span style="font-family: garamond, serif; font-size: medium;">5. Lastly, the schedule for September is attached<b>. </b>Have a peek if you want to plan ahead. Or....not :)</span></div>
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<span style="font-family: garamond, serif; font-size: medium;">Teachers, administrators, staff, home-schoolers, and families <span style="color: blue;">- Happy Back-to-School!</span> This is an exciting time of year for everyone. We will be praying for a smooth transition into a new schedule! </span></div>
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<span style="font-family: garamond, serif;"><span style="font-size: medium;">I hope you have had a wonderful summer and are able to squeeze in a bit more fun! Be safe on Labor Day and I look forward to seeing new and familiar faces on September 6th (5:15 and 9:15)!</span></span></div>
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<span style="font-family: garamond, serif; font-size: medium;">Blessings,</span></div>
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<span style="font-family: garamond, serif; font-size: medium;">~h.</span></div>
Balance Personal Training Systemshttp://www.blogger.com/profile/16319867001589462358noreply@blogger.com0tag:blogger.com,1999:blog-9184901095326851201.post-27178208726255521882017-01-02T17:34:00.002-08:002017-01-02T17:34:38.539-08:00<b style="background-color: #fdfdfd; font-size: 12.8px;"><span style="color: red; font-family: garamond, serif; font-size: medium;">HAPPY NEW YEAR!! </span></b><br />
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<span style="font-family: garamond, serif; font-size: medium;">I truly hope your Christmas was amazingly blessed and your time with family and friends created lasting memories. We had a terrific Christmas and are excited for 2017!</span></div>
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<span style="font-family: garamond, serif; font-size: medium;">So.</span></div>
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<span style="font-family: garamond, serif; font-size: medium;"><b>Has the food been to die for? </b>Mine was. </span></div>
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<span style="font-family: garamond, serif; font-size: medium;"><b>Was the sugar addicting?</b> I embarrassed myself more than once.</span></div>
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<span style="font-family: garamond, serif; font-size: medium;"><b>Did you break a sweat much?</b> Me either.</span></div>
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<span style="font-family: garamond, serif; font-size: medium;">Ahem. Soooo...I have purposefully taken significant time off from exercise.</span></div>
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<span style="font-family: georgia, serif;"><b>"Come to me, all you who are weary and burdened, and I will give you rest." Matthew 11:28</b></span><span style="font-family: garamond, serif; font-size: medium;"> </span></div>
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<span style="font-family: garamond, serif; font-size: medium;">Sometimes we need to listen to this. The 'ol bod and mind just need a break! Creaky joints, busy schedules, pulled muscles, stress of daily life, odd aches and pains, and mostly, time to be still with God; it's amazing what will reset when you rest. </span><span style="font-family: garamond, serif; font-size: medium;">I did enjoy walks with the Lord and my hubs regularly, but with that said....</span></div>
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<span style="font-family: garamond, serif; font-size: medium;">Those breaks are usually best when brief, and it feels good to refocus and get back into an intentional pattern. I'm heading to Costco today as my Fitbit croaked over the break ~ can't say it hurt my feelings too much. Side note: I found it a bit refreshing to be "off" my tracker for a while. While you know I strongly encourage the use of devices, if you're at all like me, it can sometimes sneak over the line into obsessive/strict/guilt-ridden behaviors. Like anything, breaks are healthy and offer the ability to tap back into how we FEEL vs. what is REPORTED. Okay, off my psych box. I will now</span><span style="font-family: garamond, serif; font-size: medium;"> slap that bad boy tracker-buddy on my wrist with a happy heart and ready mind.</span></div>
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<span style="font-family: garamond, serif; font-size: medium;">We begin classes again on <b>Wednesday the 4th </b>at 5:15 and 10:00. Helpful hint - DO NOT CONTINUE TO SIT UNTIL THEN. Get up and move for the next four days. Even intense workouts. What are you saving it for?? Let's not all collapse after Wednesdays class, eh? So, wake up your heart and legs and go workout. It will be less traumatic next week. </span></div>
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<span style="font-family: garamond, serif; font-size: medium;">The schedule for January is attached. Remember that Saturdays are on hiatus for a couple of months. However, don't be surprised if a periodic Step class appears. The two we did before the break reminded me of how fun (hard) they are. </span></div>
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<span style="font-family: garamond, serif; font-size: medium;">**Just a reminder about weather since there's currently simply gorgeous snow on the ground. If PSD is closed or delayed, we will not hold classes. If it has not been called by the 5:15 class, please check your email before you come in.**</span></div>
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<span style="font-family: garamond, serif; font-size: medium;">Lastly, if you participated in the gift presented to me before Christmas, I want to thank you from the bottom of my heart. Rico and I will very much enjoy a night away and a nice dinner {after basketball}! The thoughtfulness touched both of us so much and the generosity was humbling. You spoiled us and we can't wait to go!!!</span></div>
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<span style="font-family: garamond, serif; font-size: medium;">I wish everyone a <b>HAPPY NEW YEAR</b>! Looking forward to being blessed again by the relationships and work of God's hands that surround this fit little ministry-family of ours.</span></div>
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<span style="font-family: garamond, serif; font-size: medium;">Many Blessings!</span></div>
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<span style="font-family: garamond, serif; font-size: medium;">Heather</span></div>
Balance Personal Training Systemshttp://www.blogger.com/profile/16319867001589462358noreply@blogger.com0tag:blogger.com,1999:blog-9184901095326851201.post-5601957503330375392016-10-02T08:30:00.000-07:002016-10-02T08:30:11.589-07:00It's October!! <div>
<span style="font-family: garamond,serif; font-size: medium;">Hello, Friends!</span></div>
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<span style="font-family: garamond,serif; font-size: medium;">Happy Fall! </span></div>
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<span style="font-family: garamond,serif; font-size: medium;">Boy oh boy, did it turn on a dime or what? <span style="color: #ff9900;"><b>Love.Fall.</b></span> I love football on t.v., falling leaves, and the excitement of the holidays in the forecast. And let's face it, comfort food ranks in the top five. That being the case, it's even more important that I/we be sure to stay dedicated to our exercise regime and work hard when we're at it. The schedule for October is to the right so you can recommit this month and get focused. </span></div>
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<li><span style="font-family: garamond; font-size: medium;">Thank you for your amazing help in the new check-in system. Although it's still old-school (pen and paper :) it makes for great record keeping and helps keep me organized. </span></li>
<li><span style="font-family: garamond; font-size: medium;">Also, thank you for maintaining the equipment room. What a pleasure it is to have everything it its home. I LOVE ORDER, but you probably figured that out long ago!</span></li>
<li><span style="font-family: garamond; font-size: medium;">No class on Saturday, October 15th. Enjoy the day, but workout anyway!</span></li>
<li><span style="font-family: garamond; font-size: medium;">Okay, so I am apologizing for the lack of music variety in classes. ITunes most recent update deleted MY MUSIC LIBRARY AND PLAYLISTS (apparently this was a glitch for many folks.) After a lengthy phone call to Apple, I have to reinstall iTunes on my computer from it's <u>original </u>file. Problem is, we got a new computer and the old one (where the original file resides) is inaccessible right now. UGH. Any techies who would know how to retrieve the music that I've purchased from iTunes? This, I think, can be done without the original file. I'll fix you lunch if you come over and help me! :) Until then, I am sorry we're hearing the same stuff over and over.</span></li>
<li><span style="font-family: garamond; font-size: medium;">I am really enjoying the option of the new service at Bethany on Saturday nights at 6 pm.! If you are like our family, youth sports (more on that another day) often rob us of our Sundays so I am soooo grateful for this option!! I invite you to stop by and listen to the amazing worship team. Nothing like a warm beverage, my favorite jeans, a cozy sweater, and an amazing message from Pastor George to set my week up straight!</span></li>
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<u><span style="font-family: garamond,serif; font-size: medium;"><b>Couple of things I've been meaning to share:</b></span></u></div>
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<span style="font-family: garamond,serif; font-size: medium;">1. It's important to remember, Friends, that (in general) B2B classes are not enough exercise in one week for the average person. We should be shooting for exercise </span><u><span style="font-family: garamond,serif; font-size: medium;">four to five</span></u><span style="font-family: garamond,serif; font-size: medium;"> days per week. PLEASE feel free to copy a class and do it again later in the week ~ especially if it is weight training! Ideally, we should be targeting each muscle group (back, biceps, shoulders, triceps, and legs) twice a week. The class is always written down and planned, and although it may vary a tad, please don't hesitate to take a picture of it and use it again! As you know, most of our exercises can be easily replicated in your own garage/living room/backyard, so take advantage of it and steal the workouts! They are not top-secret! Just remember to give each muscle group a break for at least 48 hours before working it again to allow the tissue to repair itself. Go get 'em!</span></div>
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<span style="font-family: garamond,serif; font-size: medium;">2. If you are at a plateau or struggling to lost unwanted pounds or inches, I strongly encourage the use of a fitness tracker and/or food app to help you along. These devices hold valuable information that you would not otherwise be aware of. We truly overestimate our activity level and </span><u><span style="font-family: garamond,serif; font-size: medium;">underestimate </span></u><span style="font-size: medium;"><span style="font-family: garamond,serif;">our caloric intake and {good} food choices. It could be that all your body needs in an additional 200 calorie-deficit and most of the time, this is hard to judge. There are many quality tools out there that are easily accessed from your phone, so really...no excuses not to "be in the know." Just ask my husband who has been tracking food for about three weeks - I'm not his favorite person right now (hehehe) but he'll testify that it makes a difference immediately. View these tools as temporary because they </span><i><span style="font-family: garamond,serif;">are </span></i><span style="font-family: garamond,serif;">time consuming. Once you establish new ground rules, you can break away. But the better habits stick around and your teach yourself positive patterns. Remember.... if you want something you've never had, you </span></span><span style="font-family: garamond,serif; font-size: medium;">may have to do something you've never done.</span><span style="font-family: garamond,serif; font-size: medium;"> </span></div>
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<span style="font-family: garamond,serif; font-size: medium;">Thank you for being so awesome and making M/W/S mornings special. Although I am human and don't love a 4 am wake up, starting the stay with you folks negates my crabby attitude and energizes me. And then to get to come back and fellowship with another round of happy people at 10:00 makes the day complete. I hope you have a wonderful month and I look forward to many awesome workouts with you!</span></div>
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<span style="font-size: medium;"><img alt="Image result for exercise god" class="rg_ic rg_i" data-sz="f" height="110" jsaction="load:str.tbn" name="W2RreoAiicc4-M:" src="data:image/jpeg;base64,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" 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<span style="font-family: garamond,serif; font-size: medium;">Blessings,</span></div>
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<span style="font-family: garamond,serif; font-size: medium;">Heather</span></div>
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<b></b><i></i><u></u><sub></sub><sup></sup><strike></strike><br />Balance Personal Training Systemshttp://www.blogger.com/profile/16319867001589462358noreply@blogger.com0tag:blogger.com,1999:blog-9184901095326851201.post-79919794712325986582016-09-02T08:07:00.000-07:002016-09-02T08:07:02.056-07:00<div>
<span style="font-family: garamond,serif;">Well, HELLO Friends!</span></div>
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<span style="font-family: garamond,serif;">What a summa! I sure hope everyone enjoyed the weather, family, friends, and exercise as much as I did (...well.....three out of four isn't bad, right?) It's that time again - ready to fire up the schedule and a little routine? Clean up your kitchen? Stop sugar/eating out/midnight snacking/whatever your pitfall? Get a bit more focused on training? Good. Me too. There are some important things to cover as we prepare for the return of classes, so thank you for your patience in this email.</span></div>
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<span style="font-family: garamond,serif;">First, some standards:</span></div>
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<li><span style="font-family: garamond,serif;">The Schedule for September is attached in this email. If you prefer to know what's on deck, have a peek. If the element of surprise is your flavor, don't open it.</span></li>
<li><span style="font-family: garamond,serif;">Classes resume on September 7th (welcome back to school, everyone!)</span><b><span style="font-family: garamond,serif;"> Class times are Monday/Wednesday: 5:15 am and 10:00 am. Saturday 7:30 am</span></b><span style="font-family: garamond,serif;">.</span></li>
<li><span style="font-family: garamond,serif;">Saturday classes are back on the schedule until November 5th, in which we will break for the winter months and resume in the Springtime. </span></li>
<li><span style="font-family: garamond;">Please prepare for weather changes and bring sweatshirts - I'd love to be outside as long as possible.</span></li>
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<span style="font-family: garamond,serif;">1. </span><b><span style="font-family: garamond,serif;">TIME TO TIDY UP THIS EMAIL GROUP</span></b><span style="font-family: garamond,serif;">. Over the course of 8 1/2 years, this email group has grown ~ a lot ~ and while I'm sure everyone waits with baited breath to read them at the start of every month (yeah, right) I'm also pretty sure it goes out to a good number of folks who no longer wish to receive them or no longer attend classes. </span></div>
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<span style="color: red; font-family: garamond,serif; font-size: medium;"><b>**IF YOU WISH TO REMAIN ON THE B2B EMAIL LIST, YOU WILL BE REQUIRED TO REPLY TO THIS EMAIL AND INDICATE SO**</b></span><span style="font-family: garamond,serif;"> </span></div>
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<span style="font-family: garamond,serif;">Please reply with your</span><b><span style="font-family: garamond,serif;"> First and Last Name</span></b><span style="font-family: garamond,serif;"> and the </span><b><span style="font-family: garamond,serif;">Email address(es) you prefer to use</span></b><span style="font-family: garamond,serif;">. </span><u><span style="font-family: garamond,serif;">You will not receive the montly email or B2B Schedule if I do not receive this. </span></u><span style="font-family: garamond,serif;">Thank you for your help in keeping the communication portion of B2B manageable.</span></div>
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<u><span style="font-family: garamond,serif;">2. We will be using a new documentation system for attendance.</span></u></div>
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<span style="font-family: garamond,serif;">When you sign in, if you are purchasing a new punchcard that day, please indicate if you are submitting a payment with a check or cash. If you are paying for a single session, please indicate so in the column provided. We are attempting to better track our receivables system. If you are not leaving any form of payment, simply sign in as usual. Thank you for the extra step at the sign-in table:)</span></div>
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<span style="font-family: garamond,serif;">When utilizing Childcare, please indicate on your payment if you are also purchasing a B2B punch card with the same check. Some payments have been combined (not a problem at all) and we just want to be sure we assign the funds appropriately.</span></div>
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<span style="font-family: garamond,serif;">3. Before summer break, the equipment area was organized/cleaned up. Thanks for your help in putting equipment back in its appropriate spot and leaving the racks tidy. Makes its sooo much easier to set up for classes when toys are in their right home. Also, be sure to check your training area before you leave. Water bottles, sweatshirts, etc. get left behind and eventually get donated if not retrieved. </span></div>
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<span style="font-family: garamond,serif;">4. REQUEST: When using weights, PLEASE do not drop them on the floor. Please set them down on the floor (as if site.comyou were placing them on fragile ground.) The flooring and folks downstairs thank us very much :)</span></div>
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<span style="font-family: garamond;">5. Childcare will be offered as usual on Mondays and Wednesdays. Saturdays are going to be offered unless/until we do not have the required attendance in order to warrant its availability. THANK YOU to Joanie and crew who are so amazing and accommodating and who continue to not "babysit" our sweets littles, but BLESS them and teach them about God's love day after day. We are spoiled to be able to workout and also have your loving hands caring for our kids. YOU ARE INCREDIBLE.</span></div>
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<b><u><span style="font-family: garamond,serif;">SOME AWESOME BETHANY NEWS:</span></u></b></div>
<ul>
<li><span style="font-family: garamond,serif;">SOOOO excited to announce that Bethany will be offering</span><b><span style="font-family: garamond,serif;"> SATURDAY NIGHT SERVICE AT 6 PM</span></b><span style="font-family: garamond,serif;"> beginning September 17th! I am personally very excited for this opportunity and I hope it helps you, too! </span></li>
<li><span style="font-family: garamond;">Sunday service times are 9:00, 10:15 and 11:30.</span></li>
<li><span style="font-family: garamond,serif;">AWANA registration available September 1st online or in the lobby. <a aria-haspopup="true" class="Object" href="http://www.bethanysite.com/" id="OBJ_PREFIX_DWT1836_com_zimbra_url" tabindex="0" target="_blank"><span style="color: #336699;">www.bethanysite.com</span></a></span></li>
<li><span style="font-family: garamond,serif;">Have some extra school supplies on hand? Bins are located in the lobby for collection of backpacks, binders, dividers, Sharpies, notebooks, etc.</span></li>
</ul>
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<span style="font-family: garamond;">In closing, I am very excited to see everyone in less than a week!! Please feel free to invite friends to class and just be sure they see me before participating. I hope you are ready for the change of season (looks like the weather helped that out this week!) and to get back to class.</span></div>
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<span style="color: red; font-family: garamond;"><b>Remember, you will need to reply with your NAME and EMAIL ADDRESS in order to receive future emails from B2BBethany :)</b></span><span style="font-family: garamond;"> </span></div>
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<span style="font-family: garamond;">Many Blessings!</span></div>
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<span style="font-family: garamond;">Heather</span></div>
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<b></b><i></i><u></u><sub></sub><sup></sup><strike></strike><br />Balance Personal Training Systemshttp://www.blogger.com/profile/16319867001589462358noreply@blogger.com0tag:blogger.com,1999:blog-9184901095326851201.post-90332155620321282822015-01-30T07:13:00.002-08:002015-01-30T07:17:16.411-08:00Seahawk ShuffleJoin us tomorrow, January 31st, for a breath of fresh air and nice little jaunt as we get Puyallup in <b><span style="color: blue;">SUPERBOWL SPIRIT</span></b>!! Dress in your favorite <b><span style="color: lime;">Seahawk</span></b> attire (be creative - it could win you something) and join us at 7:30 a.m. at Bethany as we begin the fun-filled weekend with a run or walk for our hour together. Childcare is provided so please arrive in enough time to check kids in so we can hit the pavement together!<br />
<br />
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<span style="font-size: x-large;"><span style="color: blue;">G</span><span style="color: lime;">O</span> <span style="color: blue;"></span><span style="color: blue;">H</span><span style="color: lime;">A</span><span style="color: blue;">W</span><span style="color: lime;">K</span><span style="color: blue;">S</span>!!!!!!</span></div>
Balance Personal Training Systemshttp://www.blogger.com/profile/16319867001589462358noreply@blogger.com0tag:blogger.com,1999:blog-9184901095326851201.post-6357126147804875592015-01-02T08:44:00.005-08:002015-01-02T08:44:55.015-08:00Start it off simple.Beginning 2015 with some goals or resolutions? Super! Here are some tips for this week to help you get started.<br /><br />1) <b>Plan your workout sessions in advance.</b>
Be proactive in carving out your four, five or six hours a week in which
you have dedicated to training. Get yourself into a nice little routine
so that in six weeks when the rest of the country falls off the fitness
wagon....you don't. Watch those around you who vow to "get in shape"
this year; most will start to lose motivation by Valentines Day. Help
them (and build in accountability for yourself) by inviting them to work
out with you and keep each other on track long after the (what I call)
the six-week-slack.<br /><br />2) Find a super cool water bottle/jug/container and<b> drink the toxins right out of your system</b>. How much? HALF YOUR BODY WEIGHT IN OUNCES. Every.24.hours.<br /><br />3) Write down a couple of goals for the next few months. <b>Be specific! Examples:</b><br />
<ul>
<li>I plan to achieve running three miles without stopping by March 1st (go ahead and add a time on that if you want)</li>
<li>I
will eat two fruits and two vegetables of my choosing every day for the
next four weeks (Many find it hard to meet this nutritional minimum)</li>
<li>I would like to lose six pounds by the end of January </li>
<li>I will cut my coffee intake back to two cups per day until April 1st.</li>
<li>I want to prove to myself that I can attend class without absences <span style="font-size: xx-small;">(pending no illness) </span>for three straight weeks. </li>
<li>I choose not to eat out in the months of January or February</li>
<li>I will download an app and track my food/water/exercise until Valentines Day</li>
</ul>
<span style="color: blue;"><i>Share these goals with someone and post them someplace you will see them every day. It will work - trust me.</i></span><br />
<br />
HAPPY NEW YEAR!<br />Balance Personal Training Systemshttp://www.blogger.com/profile/16319867001589462358noreply@blogger.com1tag:blogger.com,1999:blog-9184901095326851201.post-91680778405883238622014-01-15T07:40:00.000-08:002014-01-15T07:40:11.850-08:00Reclaiming BALANCE in social media.....<div class="titlecont">
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<span style="font-weight: normal;"><span style="font-size: small;">In my opinion, a healthy lifestyle
encompasses a slew of things; everything from food, working out, relationships, sleep,
stress, hobbies, work, and definitely social media. It's not going
away and our children will not know life without it, so how can we be
sure we incorporate it into our lives in a way that is healthy? </span></span></h2>
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<span style="font-weight: normal;"><span style="font-size: small;">I saw this article and thought I had to share. It has nothing to do with diet and exercise, but it IS about striking a healthy balance in our socially-tech world. I have been thinking a lot about these very things and trying to organize my thoughts about them in my head. This article does a great job in doing that for me! :)</span></span></h2>
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<span style="font-weight: normal;"><span style="font-size: small;">Enjoy!</span></span> </h2>
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5 Questions to Ask Before Posting To Social Media
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<a href="http://www.relevantmagazine.com/user/160406"><img alt="Cara Joyner" src="http://www.relevantmagazine.com/sites/default/files/styles/node_author/public/user/IMG_5616.JPG?itok=zio-itQN" /></a></div>
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<span style="font-size: xx-small;"><span>By</span> <span itemprop="author" itemscope="" itemtype="http://schema.org/Person"><span itemprop="name"><a href="http://www.relevantmagazine.com/user/160406">Cara Joyner</a></span></span><br /><span content="2014-01-14" itemprop="datePublished">January 14, 2014</span></span></div>
<span style="font-size: xx-small;">Cara
Joyner is a freelance writer and stay-at-home-mom living on the East
Coast with her husband and two sons. After years of working in student
ministry, she has come home to raise her boys and pursue her Master's in
Clinical Mental Health Counseling. She loves hanging out with college
students, watching <em>Parenthood</em> and eating chocolate like it's one of the food groups. Read more at <a href="http://carajoyner.com/" target="_blank">carajoyner.com</a> or find her onTwitter <a href="https://twitter.com/cara_joyner" target="_blank">@cara_joyner</a>.</span><br />
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Some guidelines for thinking before you post. </div>
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<span itemprop="articleBody">I
was a freshman in college when Facebook came out and I distinctly
remember thinking, “why would I need this? I have AOL Instant Messenger
and MySpace!”<br />
Well, times have changed. Facebook, Twitter,
Pinterest, Instagram (and a slew of other sites I’m not cool enough to
know about) have simultaneously brought us closer together and driven us
further apart. With the exception of a few universally offensive
statements or pictures, it’s a rule-free zone where we can interact with
society while accepting minimal personal responsibility for the
implications of what we do.<br />
In absence of guidelines for healthy
and polite social media etiquette, we are left to determine our own
boundaries for navigating the seemingly endless opportunities available
to us.<br />
Before we snap one more picture of our hot chocolate topped
with a foam leaf, perhaps we would benefit from a brief pause—an extra
30 seconds to ask five simple questions might suggest it’s time to
unplug, or at least reconsider when and how we use social media:<br />
<h3>
1. Am I seeking approval?</h3>
If
you’ve taken an introductory psychology class, you’ve probably heard of
B.F. Skinner and operant conditioning. Skinner suggested that we learn
behaviors through reinforcement.<br />
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When we view social media from a lens of discontentment, whatever we find will be colored with bitterness and ungratefulness.</div>
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When
I seek validation through something I post and that little red flag
starts popping up to notify me of each person giving me attention, it’s
an addictive reward. And it works. I feel better, so I keep coming back
for more. The next time I need to feel approval, I’ll return to the
source that poured it out last time, and the cycle of reinforcement
continues.What are the bigger needs asking to be met here?
Maybe it’s a desire for community. Perhaps it stems from unresolved
conflict with someone I love. Or maybe I just thrive on pleasing people
and hearing their praise. If your interaction with the internet is
driven by a need for approval, consider healthier ways to address this
issue and choose to stop reinforcing the unhealthy ones.<br />
<h3>
2. Am I boasting?</h3>
There’s sharing excitement and then there’s bragging. Truthfully, we each know which camp we fall in.<br />
When
the Apostle Paul described what it meant to love others, he
specifically mentioned that love does not boast. That post isn’t “just a
picture” or “just a tweet,” it’s an opportunity to love others in a way
that reflects Jesus. Or it’s an opportunity to show them something
quite different, something that looks nothing like Christ.<br />
Examine your motivations and walk away before using social media as the adult version of show-and-tell.<br />
<h3>
3. Am I discontent?</h3>
Are you looking for something “better”? If so, walk away. Nothing you will read, write or see is going to solve this one.<br />
Instead,
ask yourself why you are discontent and address those needs. When we
view social media from a lens of discontentment, whatever we find will
be colored with bitterness and ungratefulness. Their lives will begin to
look brighter than ours, while our lives will take on a sense of
lacking.<br />
Let
us not forget—their world is as ordinary as ours and our life is as
exciting as theirs. Do you believe that in your core? If not, take a
break. Deactivate your account for a couple months. Create space to
reevaluate and look for answers in the places you’ll actually find them.
Stop asking the virtual world to solve dissatisfaction with the
physical one.<h3>
4. Is this a moment to protect?</h3>
When my
son crawls into my lap, he doesn’t want me to take his picture and shoot
it across Facebook. He doesn’t care who else thinks I have a cute kid.
He just wants me to hold him and see him. To feel his soft, chunky arms
and to focus on the way his eyelashes move when he blinks.<br />
When we
interrupt lunch with a friend in order to quote her on Twitter, we
invite hundreds of people into a conversation that could have been
sacred; and we miss the sweet memories that may have formed had her
words remained simply between the two of us.<br />
Not every great
moment needs to be shared. In fact, some of the best times are most
enjoyed privately. If we suspend the present in an attempt to capture
its beauty in 140 characters or less, we sacrifice our experience of the
moment itself. We also rob each other of something that has been lost
in our digital age—keeping a handful of memories between us and those we
are closest to, or even just between us and God.<br />
<h3>
5. Is it kind?</h3>
Let’s return to Paul and his call to love. “Love is patient. Love is kind.”<br />
Our
culture tells us it’s our right to comment on everything, regardless of
whether it was addressed to us and without consideration for how it
might affect others.<br />
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We
have been given covered space from which to throw grenades, without
requiring us to take responsibility for the weight of our words.</div>
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We’ve
replaced face-to-face confrontation with sharp comments and mocking
memes. We write demeaning tweets addressed to celebrities or openly
criticize individuals we have never met, hiding behind the convenience
that they cannot directly defend themselves and nobody is putting our
personal lives on display for public criticism.<br />
We have been given
covered space from which to throw grenades, without requiring us to
take responsibility for the weight of our words, their effect on other
people and their reflection on the Church. Jesus said the world would
recognize us by our love. What messages are we sending?<br />
<h3>
A Better Way</h3>
Social
Media seems to be built around the idea that it can infiltrate nearly
every part of our lives. And if we let it, that’s exactly what will
happen. We are the ones who say when its reach becomes unhealthy.<br />
As
children, our parents laid out rules for our protection and as adults
we took on the task of caring for our own well being and personal
growth. It’s our job to set boundaries and ask tough questions, tending
to the bigger picture of our relationships and the way our actions
reflect Christ’s love for this world.<br />
It’s worth noting that these
are questions we ask of ourselves, not criteria for interpreting and
evaluating others. We cannot know their hearts anymore than they can
know ours.<br />
Let us pause and give ourselves an honest moment to
reflect—bringing discernment, love and wisdom to each picture and word
we share.</span></div>
</div>
</div>
Balance Personal Training Systemshttp://www.blogger.com/profile/16319867001589462358noreply@blogger.com0tag:blogger.com,1999:blog-9184901095326851201.post-81996489326222403012013-12-29T06:53:00.000-08:002013-12-29T06:53:12.194-08:00Anybody for a New Year's Challenge? 30/30.....<span style="font-family: Arial,Helvetica,sans-serif;">First, watch this video:</span><br />
<span style="font-family: Arial,Helvetica,sans-serif;"><br /></span>
<span style="font-family: Arial,Helvetica,sans-serif;"><a href="http://www.youtube.com/watch?v=aUaInS6HIGo">http://www.youtube.com/watch?v=aUaInS6HIGo</a></span><br />
<span style="font-family: Arial,Helvetica,sans-serif;"><br /></span>
<span style="font-family: Arial,Helvetica,sans-serif;">Okay, are you convinced that just 30 minutes of activity a day will change your health/life? I sure was. This video was suggested to me by my 7th grade sons P.E. teacher. What a find!!!! And oh how happy I am that we have this kind of knowledge in at his school. *Huge* in terms of adults helping us to educate our youth.</span><br />
<span style="font-family: Arial,Helvetica,sans-serif;"><br /></span>
<span style="font-family: Arial,Helvetica,sans-serif;">So, here's the deal. From January 6th to February 4th, we are going to see if we can do this. 30 minutes a day for 30 days, or <span style="color: red;">30/30</span>, I am calling it. What kind of exercise, you ask? Anything will do.Walking, jogging, swimming, etc. It's not what you do but the <i>consistency</i> in how you do it. I plan to walk.....I need some fresh air and daylight here in Washington state. </span><br />
<br />
<span style="font-family: Arial,Helvetica,sans-serif;">It's best if you journal your activity, too. Note the date, time, length of exercise (it often leads to longer sessions once the endorphines kick in), and your RPE which is Rate of Perceive Exertion. (That is, on a scale of 1-10, how hard was the session. "1" is lying on the couch, "10" is total exhaustion. I want you at a 7 - 8.) Track your progress....it will work!!!! </span><br />
<br />
<span style="font-family: Arial,Helvetica,sans-serif;">We live in a culture that doesn't support taking 30 minutes a day to care for your health, but I am suggesting you be selfish and demand that 1/2 hour be your medicine, prevention, and stress relief for 30 days! Now, if illness or an unforeseen circumstance comes up and you can't find 30 minutes, not to worry! You can tack on minutes to the next day or over several days to make it up. See? You don't have to throw in the towel.....ever! This isn't about weight loss (although it will likely lead to it) but creating time when you <i>think </i>you don't have it and developing a habit that benefits your health in ways you never dreamed possible.</span><br />
<span style="font-family: Arial,Helvetica,sans-serif;"><br /></span>
<span style="font-family: Arial,Helvetica,sans-serif;">You in? Good. Enjoy the end of the year and I will check back in on January 6th!</span><br />
<span style="font-family: Arial,Helvetica,sans-serif;"><br /></span>
<span style="font-family: Arial,Helvetica,sans-serif;">HAPPY NEW YEAR!!!</span>Balance Personal Training Systemshttp://www.blogger.com/profile/16319867001589462358noreply@blogger.com0tag:blogger.com,1999:blog-9184901095326851201.post-29869597767469640082013-11-21T15:51:00.000-08:002013-11-21T15:51:55.964-08:00B2B Annual Turkey Burn! Join Us?<div style="text-align: center;">
<u><span style="background-color: white;"><b><span style="color: orange;"><span style="font-size: x-large;">B2B Annual Turkey Burn!!</span></span></b></span></u></div>
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<br /></div>
<div style="text-align: center;">
<br /></div>
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<span style="color: orange;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><span style="font-size: large;"><span style="color: #4c1130;">Thanksgiving Day</span>, November 28, 2013. </span></span></span></div>
<div style="text-align: center;">
<span style="color: orange;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><span style="font-size: large;">Bethany Baptist Church</span></span></span></div>
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<span style="color: orange;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><span style="font-size: large;">All over the age of 12 are welcome to participate!</span></span></span></div>
<div style="text-align: center;">
<span style="color: orange;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><span style="font-size: large;">(Childcare will be provided for those under 12.)</span></span></span></div>
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<span style="color: orange;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><span style="font-size: large;">Come join us from 8:00 - 9:30 for a fun work out, </span></span></span></div>
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<span style="color: orange;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><span style="font-size: large;">guaranteed to allow fpr</span></span></span></div>
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<span style="color: orange;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><span style="font-size: large;">extra calorie consumptions later in the day!</span></span></span></div>
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<span style="color: orange;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><span style="font-size: large;"><span style="color: #990000;">**New guests/participants, please arrive a few minutes early for check-in.**</span> </span></span></span></div>
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Balance Personal Training Systemshttp://www.blogger.com/profile/16319867001589462358noreply@blogger.com0tag:blogger.com,1999:blog-9184901095326851201.post-64560026542523086112013-11-05T16:18:00.000-08:002013-11-05T16:18:22.047-08:00AH!!! Finally....a fact..... Pesticides are messing with our hormones!!!<div class="fin_story_body">
<span style="color: blue;">Attention all health conscious Friends:</span><br />
<br />
<span style="color: blue;">This story was released today on KOMO news. This is a start the media attention awareness that <u>pesticides are causing harm to our bodies!!</u> Don't assume this pertains only to endometriosis....it won't take long for these same researchers to link many other illnesses, diseases and certain types of cancer to the use of chemicals that, when ingested, wreak havok on our hormones and trigger hormone-related disease. THANK YOU, Fred Hutch, for finally declaring this truth. Now what, you ask? </span><br />
<br />
<div style="text-align: center;">
<b><span style="color: #cc0000;">AVOID PESTICIDES by buying ORGANIC foods as much as possible</span></b>. </div>
<br />
November 5, 2013 - <span style="color: blue;">My emphasis in blue :)</span><br />
<br />
SEATTLE – Researchers at the Fred
Hutchinson Cancer Research Center have discovered two pesticides they
believe cause an increased risk of endometriosis, a condition that can
lead to infertility in women.<br />
Endometriosis occurs when the tissue that lines the inside of the
uterus grows outside of the organ and attaches to other structures or
organs. The condition most often affects the ovaries, fallopian tubes
and lining of the pelvic cavity. While it is not fatal, endometriosis
can cause chronic pelvic pain, painful menstrual periods and
infertility.<br />
The condition affects up to 10 percent of reproductive-age women.<br />
“For many women, the symptoms of endometriosis can be chronic and
debilitating, negatively affecting health-related quality of life,
personal relationships and work productivity,” said Dr. Kristen Upson, a
lead researcher at Fred Hutch.<br />
Unfortunately, Upson said experts don’t know why endometriosis
develops in some women and not others, making it difficult to prevent.
To learn more, a team of researchers at Fred Hutch conducted a study to
discover what role environmental chemicals might play in a woman’s risk
of developing the disease.<br />
Researchers looked at 248 women newly diagnosed with endometriosis
and 538 women without the disease within Group Health Cooperative. They
found women with higher exposures to two pesticides –
beta-hexachlorocyclohexane and mirex – had a 30- to 70-percent increase
in endometriosis risk.<br />
“Since endometriosis is an estrogen-driven condition, <b>we were
interested in investigating the role of environmental chemicals that
have estrogenic properties</b> <span style="color: blue;">(did you just read that?!?!)</span> such as organochlorine pesticides, on the
risk of the disease,” Upson said.<br />
Beta-hexachlorocyclohexane and mirex have both been banned in the
United States for decades, Upson said. But, women are still exposed
through diet, particularly meat, dairy and fish.<br />
“We found it interesting that despite organochlorine pesticides being
restricted in use, these chemicals were detectable in the blood samples
of women in our study and were associated with increased endometriosis
risk,” Upson said. <span style="color: blue;">“The take-home message from our study is that
persistent environmental chemicals, even those used in the past, may
affect the health of the current generation of reproductive-age women
with regard to a hormonally driven disease.”</span><br />
Pesticides have been shown to have adverse reproductive effects in
laboratory studies, altering the function of the uterus and ovaries, as
well as hormone production.<br />
<span style="color: blue;">“Given these actions, it’s plausible that organochlorine pesticides
could increase the risk of an estrogen-driven disease such as
endometriosis,”</span> Upson said. <span style="color: blue;">“We hope our findings will help inform
current global policymaking to reduce or eliminate their use.”</span><br />
<br />
<span style="color: blue;">Better late than never, so I'm happy. But be advised, Friends....CHEMICALS CAUSE CHAOS. Reduce your exposure through foods, cleaning supplies, make-up, etc. It's high time we start addressing this truth and begin <u>preventing</u> instead of <u><i>treating.</i> </u>And if you have daughters, you have the opportunity to be hugely influential on her delicate hormone chemistry by teaching her the importance in avoidance of chemicals that will alter her finely-tuned chemistry.<u><br /></u></span><br />
<span style="color: blue;"><br /></span>
<span style="color: blue;"></span></div>
Balance Personal Training Systemshttp://www.blogger.com/profile/16319867001589462358noreply@blogger.com0tag:blogger.com,1999:blog-9184901095326851201.post-26850867583069355522013-11-03T07:32:00.000-08:002013-11-03T07:32:39.864-08:00This is SPOT ON!<div class="separator" style="clear: both; text-align: center;">
<span style="font-size: x-large; margin-left: 1em; margin-right: 1em;"><img alt="People are fed by the food industry, which pays no attention to health, and treated by the health industry, which pays no attention to food. True." class="pinImage" src="http://media-cache-ak0.pinimg.com/736x/84/95/16/849516fdafcecddc90926d7485fc69f2.jpg" style="height: 200px; margin: 0px auto; padding: 40px 0px; width: 300px;" /> </span></div>
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<span style="font-size: x-large; margin-left: 1em; margin-right: 1em;"><span style="font-family: Georgia,"Times New Roman",serif;"><span style="font-size: large;">If only we could get the two to work together~we'd see a dramatic decrease in chronic illness and disease....an entirely different country.</span></span></span></div>
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Balance Personal Training Systemshttp://www.blogger.com/profile/16319867001589462358noreply@blogger.com0tag:blogger.com,1999:blog-9184901095326851201.post-70617562771688547382013-10-24T07:55:00.001-07:002013-10-24T07:55:50.934-07:00I-522. You have the right to KNOW.Hot topic, right?<br />
It's very simple. If food has been Genetically Modified/Engineered (the food has been changed from it's original NATURAL design in some laboratory) you and I have the right to now this information so we can decide if we want to buy that product.<br />
You will hear opposition to this, no doubt. But it always comes back to eating food that is not itself...how God designed it and nature produces it. We are a packaged/processed country and that is a fact of reality not likely to change anytime soon. But if I want to better my health and be able to make informed decisions, I need to trust that the products I eat are accurately labeled and giving me all the information available about that product.<br />
Do your own research and ultimately choose your side. But please take the time to investigate and feel 100% convicted in your choice. <br />
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http://yeson522.com/<br />
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http://www.youtube.com/watch?v=0lPFkesAKRU<br />
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http://blog.seattlepi.com/boomerconsumer/2013/10/22/vote-yes-on-i-522-consumers-need-to-know-if-food-products-contain-gmos/<br />
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*Funny side bar.....<br />
5/22 (522) just happens to be my wedding anniversary. For those of you who know me, I find this God's awesome sense of humor :) He speaks to me in a variety of creative ways!Balance Personal Training Systemshttp://www.blogger.com/profile/16319867001589462358noreply@blogger.com0tag:blogger.com,1999:blog-9184901095326851201.post-17123809921854769332013-09-29T15:37:00.000-07:002013-10-01T05:27:12.795-07:00Just a month is all it takes.I recently had the opportunity to read an amazing article written by a well known health and fitness expert. You know when you hear or read something and you can't stop thinking about it? You want to tell everyone you know (whether they want to hear it or not) all about your experience? I knew this article was meant for my eyes that day, and I am living the truth that I am called to share things that hit me. So here it goes.<br />
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<b><span style="color: red;">Calories Count.</span></b></div>
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You already know this. The marketing in our culture bombards us with "Only 100 cal per serving" and "Low-fat", "Zero Trans Fat", "High in Fiber", and so on. But what are we truly to listen to, believe, and adopt? These labels are purely for sales - <b>please don't fall for them.</b> And please don't succumb to the crazy fads/eating plans/whatever-they-call-it that Hollywood (and your neighbor) are "on." Severe and restrictive diets only breed severe metabolism and deficiency issues, which is a bigger problem - and a different post. So back to the topic at hand......<br />
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<u>Personal tid-bit</u>: I have never counted a calorie in my life. Nope. I've never weighed my food, tracked my daily fat intake, or measured total calories. Not that I don't think it's valuable, but I've never been one to micro-manage much. And truth? I really like to eat. I don't want to pause before every meal or snack to document what's about to be sucked down in the next three seconds. If I'm out in a restaurant, I am entitled to eat whatever I want, <i>darn it.</i> I'm a hungry girl, burn a gazillion calories a day, a busy wife and mom...I have no time for this! Give me my grub (and another basket of chips and salsa, please) and let's move on.<br />
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This is not to say I'm oblivious as to what I eat. I DO pay attention to ingredients and sugar content. I despise artificial anything (I can almost taste the aspartame as I write this - yyyyuuuck!) And I am, overall, a very health-conscious consumer. I stay far way from the obvious no-no's and try to make sound choices for myself and my family. But..........................I stand convicted. I really had no idea "how much" I was eating (or wasn't eating; more on that later.)<br />
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<b>Rewind.</b><br />
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So over the summer, I was carrying on in the usual way. And I just felt God saying, "You aren't doing all you can." WHAT?!?! Seriously, Lord, how do you expect me to change anything right now? Kids are home, vacations are coming up, I am nearly over-training, and yet I hear Your voice telling me there's more?? Insert an open mouth and dropped jaw; perfect for the bowl of ice cream I ate just to spite my new bummer revelation.<br />
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Then, I stumbled upon the article that I was meant to read. Calories (and what kind of calories they are) C.O.U.N.T. I am no dumb dumb, of course they count. Aren't I suppose to eat, like... 2000 a day? And as long as I'm doing that, all is well? And I eat protein. Yeah, I do. And I watch my sugar and salt and I drink water and, and, and..........And then I realized, I didn't really kmow. Like, for sure <b>know.</b> I was accustomed to generalizing and so far, it worked. But I turned 43 in August and I could feel it wasn't working anymore. No, I was not "fat" - that isn't where I was. But I didn't feel my best and I believe when we feel our best, we are able to live our best and serve God every day. So, I got over myself and my pride and started searching for ways to cinch it up in the kitchen.<br />
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I started writing down everything I ate and the nutritional content of it. UH, NO THANKS. Nobody has time for that. But I know that's where it starts because documentation = realization. I'm not an iPhone addict but realized this might be my ticket to efficiency. Since I don't do Facebook, Instagram, Twitter, etc. I gave myself permission to exchange that time to start working with an App that would help me on this road to discovery. This was about my health and I felt good about using the tools technology offered. I knew it wasn't going to be long-term but simply just to help me become better acquainted with my eating habits and food choices. <br />
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And so, after a weekend away over Labor day (and some <u>un</u>documented meals at The Cheesecake Factory) my husband and I downloaded a great app that we have been using for exactly one month. Know what? As much as I hate to admit it, I wasn't doing a great job. Shout out, God, you were right. And here it was - all proofed out on my phone (ahem, personal palm computer) in black and white. For me, some of the information was already known. But some was shocking: 1) I was usually <u>under</u> the necessary calories I needed each day. 2) I was only consuming 30-40% of the needed protein intake for my profile. 3) I sometimes skipped meals (eek!) 4) I was way over on sodium. 5) I didn't really get enough water. There's more, but overall, this raised my eyebrows.<br />
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After a month of our dedication to knowing more, we both feel healthier, have more energy, sleep better, work out harder, make better choices, are not as moody, and can now <u>feel</u> it when we don't eat enough!! (This leads to problems, Friends. Your body requires food/fuel, especially if you are trying to lose weight. You will not succeed long-term if your body feels deprived, not to mention the vitamin/mineral pitfalls when you don't get them!) So whatever you might discover, <i>over-eating, trans-fast addiction, sugarholic, protein deficient, under-eating, dehydration, too much saturated fat -</i><b> IT IS WORTH A MONTH OR SIX WEEKS OF LEARNING ABOUT IT.</b> Eventually, you won't need an App to tell you how you're doing. But much like hiring a Personal Trainer, at first you must be taught and once you understand, you go off on your own. (Trainers often work ourselves out of a job, but that's the irony of good training.) Every now and then, you might need a tune-up with your new best-friend-app, but for now, I strongly suggest you set a date to start and commit for at least one month. <br />
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<span style="color: red;"><span style="font-size: large;">Because in the end - Calories Count.</span></span></div>
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<span style="font-size: x-small;"><span style="font-family: "Courier New",Courier,monospace;"><b>*If you would like to know what App I am currently using, contact me at balancepersonaltraining@comcast.net</b></span></span><br />
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<br />Balance Personal Training Systemshttp://www.blogger.com/profile/16319867001589462358noreply@blogger.com0tag:blogger.com,1999:blog-9184901095326851201.post-77715165538077519702013-09-13T07:07:00.000-07:002013-09-13T07:07:45.064-07:00<div style="text-align: center;">
<span style="font-family: Georgia,"Times New Roman",serif;"><span style="font-size: large;">....Was talking to a friend not too long ago about goals, to-do lists, dreams, life setbacks, etc. While we were analyzing and dissecting from all angles </span></span></div>
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<span style="font-family: Georgia,"Times New Roman",serif;"><span style="font-size: large;">(and at one point, writing all scenarios out on paper) </span></span></div>
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<span style="font-family: Georgia,"Times New Roman",serif;"><span style="font-size: large;">a quote I'd recently read popped into my mind.....</span></span></div>
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<span style="color: blue;"><span style="font-family: Georgia,"Times New Roman",serif;"><span style="font-size: large;">"Prayer is intended to be your first priority; </span></span></span></div>
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<span style="color: blue;"><span style="font-family: Georgia,"Times New Roman",serif;"><span style="font-size: large;">not your last resort."</span></span></span></div>
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<span style="font-family: Georgia,"Times New Roman",serif;"><span style="font-size: large;">I promptly remembered that no matter what your current life's circumstances, talking with God about it often eliminates or decreases the amount of time we need to spend working on it. I am grateful for that truth and </span></span></div>
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<span style="font-family: Georgia,"Times New Roman",serif;"><span style="font-size: large;">I need to check myself and ask,</span></span></div>
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<span style="font-family: Georgia,"Times New Roman",serif;"><span style="font-size: large;"> "Have I prayed about it as much as I've talked about it?" </span></span></div>
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<span style="font-family: Georgia,"Times New Roman",serif;"><span style="font-size: large;">Because God is a muuuuuch better problem solver that I am!</span></span></div>
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Balance Personal Training Systemshttp://www.blogger.com/profile/16319867001589462358noreply@blogger.com0tag:blogger.com,1999:blog-9184901095326851201.post-67595733243235854842013-09-09T06:59:00.001-07:002013-09-09T06:59:11.373-07:00Welcome Back!The hiatus was unintentional, Friends......Life gets in the way sometimes. So on that note (while this morning has been non-hectic so far) I bring you a dose of encouragement. Should you be one of the many who deem the start of school/the fall your "new year," let's start off with a simple truth:<br />
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<b><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><span style="font-size: large;">It will take <u>four weeks</u> for you to notice </span></span></b></div>
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<b><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><span style="font-size: large;">a change in your body/health. </span></span></b></div>
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<b><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><span style="font-size: large;">It will take eight weeks for your </span></span></b></div>
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<b><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><span style="font-size: large;">friends and family to notice. </span></span></b></div>
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<b><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><span style="font-size: large;">And it will take 12 weeks for the rest of the world. </span></span></b></div>
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<b><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><span style="font-size: large;">Give yourself 12 weeks.</span></span></b></div>
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<b><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><span style="font-size: large;">Do. Not. Give. Up.</span></span></b></div>
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Balance Personal Training Systemshttp://www.blogger.com/profile/16319867001589462358noreply@blogger.com0tag:blogger.com,1999:blog-9184901095326851201.post-47141593256713157952013-03-30T16:21:00.000-07:002013-03-30T16:21:17.592-07:00More on what is making us unhealthy, sick, and fat.....
<h1 class="western">
Find the Hidden Sources of Sugar
</h1>
Sugar is everywhere -here are Jillian Michael's tips on how to avoid it now.<br />
<img align="BOTTOM" border="0" height="165" name="graphics1" src="http://images.agoramedia.com/jillianmichaels/cms/JM-stevia-165x165.jpg" width="165" />
<br />
Let's get something straight — stay far, far away from
high-fructose corn syrup (HFCS). Seriously, this stuff really puts
the "junk" in junk food! The people who make it have tried
to claim it's the same as sugar, and while it's chemically similar,
our bodies process it in different ways. HFCS is processed only by
the liver, making it a greater contributor to obesity, diabetes, and
more. It's the most abundant source of calories in a lot of foods out
there and it's terrible for you because it boosts your fat-storing
hormones. Look at your labels and you'll find HFCS in so many foods
that line the shelves in our grocery stores. It's found in most soft
drinks, processed foods, breads, candy, flavored yogurts, salad
dressings, canned vegetables, and cereals. But just because
high-fructose corn syrup is evil doesn't necessarily mean halos are
hovering over other sugars. There's more sweet stuff out there that
you need to avoid!
<br />
We still have far too much of the non-corn variety of sugar in our
diets, and it's definitely not doing anything good for our health or
our waistlines. The average American eats more than 30 teaspoons of
sugar a day — that's more than 114 pounds of sugar a year!
<br />
While sugar is everywhere, you must do your best to eat it in
extreme moderation. The World Health Organization recommends no more
than 12 to 15 teaspoons a day, or 48 to 60 grams. Your best bet is to
keep that amount as low as possible. Check your food labels —
anything with "sugar" should obviously be avoided. However,
sugar has many aliases. I'll give you a hint:<span style="color: red;"> Anything that ends in
"-ose" is a sugar</span>. See what I mean in the list below, and
beware of these sweeteners in the foods you eat!
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<span style="color: red;">Aspartame<br />Dextrose<br />Evaporated cane juice<br />Fructose<br />Fruit
juice concentrates<br />Galactose <br />Glucose <br />Honey <br />Invert corn
syrup <br />Lactose <br />Malt <br />Maltose <br />Malt syrup <br />Maple syrup
<br />Molasses <br />Rice syrup <br />Sacharin<br />Splenda<br />Sucralose<br />Sucrose</span><br />
Now that you know what <em>not</em> to eat, there are some
sweeteners that are okay to use, like organic maple syrup, Monk
fruit, Nectresse, Stevia, and Truvia. The following are okay — but
only in moderation: agave syrup, wild organic raw honey, and cane
juice. Keep an eye on what you're consuming and limit yourself.
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Balance Personal Training Systemshttp://www.blogger.com/profile/16319867001589462358noreply@blogger.com0tag:blogger.com,1999:blog-9184901095326851201.post-10015276849710045342013-03-27T09:02:00.000-07:002013-03-27T09:02:40.154-07:00So funny/true!<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiuxfylYZWc9isWItRc3r5eyLD-4v18AJNLhcBo7htralWhzo8zz0k8srHiD0HQwxOTvaMgME85mZhSxLpYhLLm9J3NNORGT96WXBrtfPiCyKVtkdPQreaQj5eIOlcPnCYa5fKMFCkrpa_X/s1600/photo.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="367" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiuxfylYZWc9isWItRc3r5eyLD-4v18AJNLhcBo7htralWhzo8zz0k8srHiD0HQwxOTvaMgME85mZhSxLpYhLLm9J3NNORGT96WXBrtfPiCyKVtkdPQreaQj5eIOlcPnCYa5fKMFCkrpa_X/s400/photo.JPG" width="400" /></a></div>
<br />Balance Personal Training Systemshttp://www.blogger.com/profile/16319867001589462358noreply@blogger.com0tag:blogger.com,1999:blog-9184901095326851201.post-71796650415773227542013-03-20T04:55:00.000-07:002013-03-20T04:55:07.704-07:00If this doesn't make one think.....<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgEGghZGPVc16X7BLavOU0XYQ1eO5pnCFBQ1DbIs9kvSw7GNZXfAqV-Et8qqTEixwqxvTNG6yGSFlegAZr0S4cHs8c3nnY-UUn2UEOG24JaEDMyhQWkDy28qlJzvaPEiPpyN19QfvunLz_0/s1600/625633_10151284422936160_557800947_n.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgEGghZGPVc16X7BLavOU0XYQ1eO5pnCFBQ1DbIs9kvSw7GNZXfAqV-Et8qqTEixwqxvTNG6yGSFlegAZr0S4cHs8c3nnY-UUn2UEOG24JaEDMyhQWkDy28qlJzvaPEiPpyN19QfvunLz_0/s320/625633_10151284422936160_557800947_n.png" width="320" /></a></div>
<br />Balance Personal Training Systemshttp://www.blogger.com/profile/16319867001589462358noreply@blogger.com0tag:blogger.com,1999:blog-9184901095326851201.post-39099088340559405212013-03-17T09:19:00.000-07:002013-03-17T09:19:24.794-07:00Helpful Hints ...a time to recommit.<span style="font-family: Georgia,"Times New Roman",serif;">So......getting a lot of emails and phone calls about how to speed up the process in the gym. (I can tell spring is in the air when the minor look of panic spreads across faces at the mere thought of shorts and tank tops.)</span><br />
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<span style="font-family: Georgia,"Times New Roman",serif;">Let's chat.</span><br />
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<span style="color: #cc0000;"><span style="font-family: Georgia,"Times New Roman",serif;">We must take an honest look at what's going on the kitchen...... and at the coffee bar.....and at the restaurants......basically, WHAT IT IS YOU CHOOSE TO <span style="color: blue;">EAT.</span> If you need a refresher, you can print this list out, laminate it, and place it on your fridge, your dashboard, your wallet.....<i>..just in case you forget.</i></span></span><br />
<span style="font-family: Georgia,"Times New Roman",serif;"><br /></span>
<span style="font-family: Georgia,"Times New Roman",serif;">1) <b>Water.</b> Half your body weight in ounces. Every. Single. Day.</span><br />
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<span style="font-family: Georgia,"Times New Roman",serif;">2) Increase <b>WHOLE FOODS</b> - Foods that do not have an "ingredient list" on their packaging. Better yet, how about NO PACKAGING??? New concept for you? That'd be step #1....... Also, this makes eating out much more challenging; just sayin'.</span><br />
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<span style="font-family: Georgia,"Times New Roman",serif;">3) <b>Eliminate Processed Foods</b> (yes, go through the pantry and TOSS it.) Foods that have ingredient lists that are abundant are simply not going to be nutritious. The simpler the better in those columns. *This would assume you regularly read the back of your food packaging, yes?*</span><br />
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<span style="font-family: Georgia,"Times New Roman",serif;">4) Have <b>designated "time to eat</b>" - breakfast, snack, lunch, snack, dinner. No eating in front of anything with a screen or it becomes mindless. We want to enjoy our food, eat slowly, and remember that eating is not part of our multitasking-obsessed society.</span><br />
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<span style="font-family: Georgia,"Times New Roman",serif;">5) <b>Sugar is just as harmful,<u> (if not, worse</u>) than fat</b>. Don't kid yourself when you read No Fat or Fat Free on anything. <b>If that's the case, they likely added sugar or artificial sugar to make it yummy. <span style="background-color: #f4cccc;">Sugar is e-v-i-l</span> </b>and will negate almost anything else you do! Sugar is not just in sweets. Sugar is in EVERYTHING; that's why it tastes so good. So, label reading should become 2nd nature. If the sugar content is above...say....10 grams per serving (for starters....it will go less as time goes on) it is a flat out NO. (Ahem.....again, how do you know how much sugar is in food at a restaurant? Exactly.)</span><br />
<span style="font-family: Georgia,"Times New Roman",serif;"><br /></span>
<span style="font-family: Georgia,"Times New Roman",serif;">6) <b>Quit eating at least three hours before bedtime.</b> No big, heavy meals, no sweets, no salts. Nothing. You do not need to go to bed on a full stomach. If you are hungry before bed, GOOD! You can eat a big, healthy breakfast and feel great in the morning. You should feel slight hunger at pillow time! </span><br />
<span style="font-family: Georgia,"Times New Roman",serif;"><span style="background-color: #f4cccc;"><span></span></span><br /></span>
<span style="font-family: Georgia,"Times New Roman",serif;">7) <b>Get real about your beverages.</b> Folks, just because you don't chew it doesn't mean it's not full of empty, toxic, fattening calories. MUCH of our problem is in our sodas (a total and absolute no-no in my book - especially "diet" sodas), coffees, juices, and excessive alcohol (today is St. Patty's day.....green beer.....blech....not for me, thanks.) Please don't fall into the trap that you will replace a meal with a mondo Starbucks (Anthem, Big Foot, Forza, Coffeemate creamer in your travel mug, etc.) And if you have that mindset, call me. I'll set ya straight :)</span><br />
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<span style="font-family: Georgia,"Times New Roman",serif;">Start here, Friends. And allow yourself the grace to be shocked, then sad, then deprived, then a bit testy. All part of the process of cleaning up from the inside out. You wanna feel better, look better, have more energy, sleep soundly, and get rid of fat? Here's how you start! It won't be easy but it will be worth it. You can do better when you know better, and now you know better :) I want you to succeed and I want to hear how you did. </span><br />
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<span style="background-color: #073763;"><span style="font-family: Georgia,"Times New Roman",serif;"><span style="font-size: x-large;"><b><span style="background-color: #f4cccc;"><span></span></span><span style="background-color: #073763;"><span style="background-color: white;"><span></span><span style="background-color: yellow;">"Bad habits in the kitchen waste all the time you just spent in the gym."</span></span></span></b></span></span></span></div>
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<span style="font-family: Georgia,"Times New Roman",serif;">Next week - How to kick start your workouts and maximize your time!</span></div>
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<br />Balance Personal Training Systemshttp://www.blogger.com/profile/16319867001589462358noreply@blogger.com0tag:blogger.com,1999:blog-9184901095326851201.post-24612992281603127962013-01-21T08:42:00.000-08:002013-01-21T08:43:17.768-08:00It's not that complicated, Friends......<div style="text-align: center;">
January. </div>
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People are eager to make lifestyle changes, specifically regarding their health and/or appearance. Problem is, most of them want an easy and quick way to accomplish that. After all, we are a society that has become addicted to the FAST, INSTANT, and IMMEDIATE answers. That might work with technology but it does not work with the body or overall health and wellness. We're not comfortable with the "process" of things. We are uneasy and agitated by baby-steps. We grow frustrated in hearing "this will be a journey...." Don't know about you, but I'm not so sure our dependency on getting what we want in a jiffy is all positive. (There's something to be said for staying in bed for a day, sipping on chicken soup, and reading from a paperback book, but that's another post.........)</div>
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So, when it comes to our desire for physical change, I have repeated it before and I'll say it again:<br />
<span style="color: red;"><span style="font-size: large;"><b>YOU GET FIT IN THE GYM; </b></span></span></div>
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<span style="font-size: large;"><span style="color: red;"><b>YOU LOSE WEIGHT IN THE KITCHEN.</b></span> </span></div>
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You can do one without the other, but you will only get half the results. </div>
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<u>In both the gym and the kitchen, you have to do three things:</u></div>
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<span style="color: red;">1) Be Prepared 2) Be Committed 3) Be Intentional</span></div>
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<u>Be prepared. </u> Have a plan for your workout, do shopping ahead of time, keep your workout shoes in your car and healthy snacks with you at all times.</div>
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<u>Be committed.</u> Look ahead six or eight weeks and pencil in your training. Say "no thanks" to a gift of goodies from a co-worker. When the computer screams "stay here!!" stand up and shout back "when I'm done with my workout." Eat that healthy snack not necessarily because it's tastes good, </div>
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but because it's good for you.</div>
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<u>Be intentional.</u> Don't just show up to your workouts; work h-a-r-d. Pay attention to your meals - are you feeling full? Then <i>stop eating.</i> Finish your run, reps, time on the clock. It matters more how you finish than how you start. Stay out of the fridge/pantry/cupboard unless it's time for food!</div>
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Folks, if you have any other suggestions or tips for our fellow readers, please comment!!!! We learn best from those in the same boat, so SHARE your ideas and testimonies!!!</div>
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<span style="font-size: large;">Looking forward to hearing all of your success stories..........</span></div>
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<span style="font-size: large;"> in four months!!! :) :) :)</span></div>
<br />Balance Personal Training Systemshttp://www.blogger.com/profile/16319867001589462358noreply@blogger.com0tag:blogger.com,1999:blog-9184901095326851201.post-54365226148014130402012-12-11T08:37:00.000-08:002012-12-12T15:02:15.094-08:00Setbacks<div style="text-align: center;">
Every now and then, something interferes with our training. Schedules, work, to-do lists, illness.....injuries. Nobody is exempt from interruptions. I have one now :( Last week, I hurt myself in a class.....recovery is on the horizon, but it has forced me to be a non-exerciser for a few weeks. This is new to me. </div>
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Living life without an elevated heart rate or tender muscles is new terrain.</div>
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Setbacks happen. It's not "how can we avoid them" but rather </div>
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HOW DO WE USE THEM TO OUR ADVANTAGE?? </div>
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Sometimes, God allows these things in our lives to teach us lessons or give us perspective. It might be that we need to discover empathy for others who have had similar occurrences. It could be that we need to feel supported and cared for by others; or maybe they are being encouraged (by our mishap) to show their love for us! Or perhaps we need to have a few days/weeks/months of rest and downtime. Whatever the case may be, there are many blessings behind setbacks if you look past the surface of it all.</div>
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There was a time, while working at a health club years ago, that I knew a man named John. John was a<span style="font-size: small;"> 67 </span>year-old retired teacher who worked out consistently, Monday through Friday, at 3:00 in the afternoon. He put more miles on "his" treadmill than anyone else in that club. His upbeat, perky, jolly personality was contagious to all who knew him. He was always smiling, always had a funny story to tell, and rarely missed a workout<span style="font-size: x-small;"> - </span> even if it had snowed a foot outside. </div>
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When John walked in the front door, it was as if the day was deemed normal.</div>
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One day, John didn't show up. And that followed by a second day....and a third. Until finally we decided to call and check on him. His sweet wife answered the phone and calmly explained that John had not felt well and went to the doctor only to quickly discover that he needed a triple by-pass ASAP. Stunned. Not JOHN! He was so healthy and vibrant and alive!!! The news traveled fast as meal calendars were set up and flowers sent to his home. Several weeks passed and still no word from John or his family. The likelihood of his return seemed slim and 3 p.m. had a slightly empty feeling. </div>
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We began to wonder if we would ever see John again.</div>
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At about the eight-week mark, John's beat up old pick-up pulled into a stall and he walked in with his gym bag slung over his shoulder (as usual) and he paused at the front desk for his traditional, "How ya doin', Ladies?" greeting. AHHHHH! JOHN!!! Whaaaaa???????</div>
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The regulars gathered around and welcomed him back, and we asked him for some details and insight to his time away. John set down his bag and took a seat on a nearby stool. One member said to him, "John, of all people, I would have never expected to hear you had a heart problem. It was shocking. I guess all that working out didn't really do you much good, huh?"</div>
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John laughed and replied, "Oh, quite the contrary, my dear friend. My team of doctors told me that it was <i>because </i>I exercised so much that I wasn't dead 15 years ago." Gulp. He went on.</div>
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"This little incident was just a test of the 'ol ticker. Gave me and the wife a chance to spend some time together and plan our next vacation! It was a welcome break in the routine of things. A little time to get my thoughts in order and take stock in how things were going, ya know?" Silence.</div>
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Man. No bitterness? No frustration? No self-pity? No, an example, that's what it was. John represented an attitude about life that was enlightening and motivating. He did not consider his health issue a setback. </div>
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He considered it a blessing.</div>
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John briskly picked up his bag, purchased a water, and scurried on back to the locker room to change just like he always did. Fifteen minutes later, I glanced down the hallway and saw him on that treadmill. He was smiling. He was sweating. He was healthy and renewed. And he was grateful.</div>
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<span style="color: blue; font-size: large;"><span style="background-color: white;">For every setback, there is a comeback.</span></span></div>
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<span style="font-size: x-large;"><span style="color: blue;"><span style="background-color: white;"><span style="font-size: x-large;"> </span> </span></span></span></div>
Balance Personal Training Systemshttp://www.blogger.com/profile/16319867001589462358noreply@blogger.com1tag:blogger.com,1999:blog-9184901095326851201.post-18949830076777851082012-11-11T19:17:00.001-08:002012-11-11T19:20:56.563-08:00Thanksgiving (nope....not about food).<i> Read this today and thought it was special. Enjoy.</i><br />
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By: Anne Lamott</div>
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<span style="font-size: large;"><b><span style="font-family: "Trebuchet MS",sans-serif;">Counting Our Blessings </span></b></span></div>
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<i>No matter how you say it, grace can transform an ordinary meal into a celebration—of family, love, and gratitude.</i><br />
<br />
We didn't say grace at our house when I was growing up because my
parents were atheists. I knew even as a little girl that everyone at
every table needed blessing and encouragement, but my family didn't ask
for it. Instead, my parents raised glasses of wine to the chef: Cheers.
Dig in. But I had a terrible secret, which was that I believed in God, a
divine presence who heard me when I prayed, who stayed close to me in
the dark. So at 6 years old I began to infiltrate religious families
like a spy—Mata Hari in plaid sneakers.<br />
<br />
One of my best friends was a Catholic girl. Her boisterous family bowed
its collective head and said, "Bless us, O Lord, and these thy gifts. …"
I was so hungry for these words; it was like a cool breeze, a polite
thank-you note to God, the silky magnetic energy of gratitude. I still
love that line.<br />
<br />
I believed that if your family said grace, it meant you were a happy
family, all evidence to the contrary. But I saw at certain tables that
an improvised grace could cause friction or discomfort. My friend Mark
reports that at his big southern childhood Thanksgivings, someone always
managed to say something that made poor Granny feel half dead. "It
would be along the lines of ‘And Lord, we are just glad you have seen
fit to keep Mama with us for one more year.' We would all strain to see
Granny giving him the fisheye."<br />
<br />
I noticed some families shortened the pro forma blessing so they could
get right to the meal. If there were more males than females, it was a
boy chant, said as one word:
"GodisgreatGodisgoodletusthankHimforourfoodAmen." I also noticed that
grace usually wasn't said if the kids were eating in front of the TV, as
if God refused to listen over the sound of it.<br />
<br />
And we've all been held hostage by grace sayers who use the opportunity
to work the room, like the Church Lady. But more often, people simply
say thank you—we understand how far short we must fall, how selfish we
can be, how self-righteous, what brats. And yet God has given us this
marvelous meal.<br />
<br />
It turns out that my two brothers and I all grew up to be middle-aged
believers. I've been a member of the same Presbyterian church for 27
years. My older brother became a born-again Christian—but don't ask him
to give the blessing, as it can last forever. I adore him, but your food
will grow cold. My younger brother is an unconfirmed but freelance
Catholic.<br />
<br />
So now someone at our holiday tables always ends up saying grace. I
think we're in it for the pause, the quiet thanks for love and for our
blessings, before the shoveling begins. For a minute, our stations are
tuned to a broader, richer radius. We're acknowledging that this food
didn't just magically appear: Someone grew it, ground it, bought it,
baked it; wow.<br />
<br />
We say thank you for the miracle that we have stuck together all these
years, in spite of it all; that we have each other's backs, and
hilarious companionship. We say thank you for the plentiful and
outrageous food: Kathy's lox, Robby's bûche de Noël. We pray to be
mindful of the needs of others. We savor these moments out of time, when
we are conscious of love's presence, of Someone's great abiding
generosity to our dear and motley family, these holy moments of
gratitude. And that is grace.<br />
<br />
May your month be filled with unending Thanksgiving.<br />
~h. Balance Personal Training Systemshttp://www.blogger.com/profile/16319867001589462358noreply@blogger.com0tag:blogger.com,1999:blog-9184901095326851201.post-52883920762943070582012-10-21T08:20:00.002-07:002012-10-21T08:22:29.803-07:00Must address the obvious....... <span style="font-family: Georgia,"Times New Roman",serif;">Cold and flu season is upon us, Friends. A few tips to help us stay healthy and well through the next few months:</span><br />
<span style="font-family: Georgia,"Times New Roman",serif;"><br /></span>
<span style="font-family: Georgia,"Times New Roman",serif;">1. Get plenty of rest. We heal when we sleep, so make sure you are getting the required 7 - 9 hours of sleep per night (but no more than that just because the bed is cozy and the rain is tapping on the window:)</span><br />
<span style="font-family: Georgia,"Times New Roman",serif;"><br /></span>
<span style="font-family: Georgia,"Times New Roman",serif;">2. Get REGULAR exercise. I have said it before, and I will say it again - - - - you <u>must</u> schedule it in each week or it will be the first thing to get the boot when the days fill up. Studies show that people who get moderate and regular exercise each week (think: 3 - 4 times a week) get fewer colds and flus each year. Even if you do work out regularly and still get the crud, you will likely fight it and recover faster than someone who does not exercise regularly.</span><br />
<span style="font-family: Georgia,"Times New Roman",serif;"><br /></span>
<span style="font-family: Georgia,"Times New Roman",serif;">3. Eat a wide variety of fruits and veggies high in phytochemicals which are ideal for helping your
body play defense to infection. Stock your kitchen with a few of these
infection-fighting superfoods<a href="http://dailydelights.sheknows.com/articles/823867/5-healing-superfoods-for-your-health" target="_blank"> </a>such as kale, tomatoes, berries, grapes, grapefruits, pomegranates, sweet potatoes, mangos and spinach.</span><br />
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<span style="font-family: Georgia,"Times New Roman",serif;">4. Manage stress. I almost typed "reduce stress" but every time I read that, I snicker because you really can't eliminate a lot of stressors in your life. Especially "good" stress - Christmas, a new baby, a big celebration, a new home, landing a big account, etc. And we certainly know we can't dodge all "distress" either - a job loss, an illness, grocery store temper tantrums, a hectic day. So I like to say MANAGE stress effectively. #'s 1, 2, and 3 above this will instantly help with that. Another way is to find 10 - 15 minutes a day to be still and let your mind go blank. Drink a cup of tea, watch a favorite t.v. program, get on Pinterest :), chat with a friend without multi-tasking, or even take a quick nap. </span><br />
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<span style="font-family: Georgia,"Times New Roman",serif;">5. Drink plenty of water. Think of water as that internal bath that washes away toxins and yuck. Flush out what might have gotten inside all day long with plenty (remember....half your body weight in ounces) of good clean water.</span><br />
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<span style="font-family: Georgia,"Times New Roman",serif;"><u>A note about illness and exercise:</u></span><br />
<span style="font-family: Georgia,"Times New Roman",serif;">I am often asked if someone can work out if they aren't feeling 100%. Here's a rule of thumb:<span style="color: #cc0000;"> <span style="color: #38761d;">if you are feeling ill from the throat "up" you can try to do what feels comfortable.</span></span> <span style="color: #cc0000;">If you're symptoms are from the chest <span style="font-family: Verdana, sans-serif;">"</span>down" (chest, cough, stomach issues) it's best to pass until you feel better.</span> Also, any type of fever would indicate chicken soup and sleep over a workout. Some say you can ward off a head cold if you catch it right at the start by giving your body a great cardio workout. I have found this to be true for myself sometimes. At the end of the day, you must listen to your body and rest when it should rest BUT not use a little sniffle as an excuse not to train :)</span>Balance Personal Training Systemshttp://www.blogger.com/profile/16319867001589462358noreply@blogger.com0tag:blogger.com,1999:blog-9184901095326851201.post-679671296994332772012-10-18T19:37:00.000-07:002012-10-18T19:37:04.251-07:00Applies to all things.<div class="separator" style="clear: both; text-align: center;">
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<br />Balance Personal Training Systemshttp://www.blogger.com/profile/16319867001589462358noreply@blogger.com0tag:blogger.com,1999:blog-9184901095326851201.post-35294098468250305882012-10-03T12:59:00.002-07:002012-10-04T06:58:11.087-07:007-Card Stud WorkoutIn need of a fun way to train lower body? Welcome to 7 Card Stud~<br />
<br />
Here's how ya do it:<br />
Get a set of weights appropriate for lower body. <br />
Get a watch or stop watch. <br />
Get a deck of cards. Shuffle. <br />
Warm up for 10 minutes - preferably break a sweat and increase core body temperature.<br />
Randomly draw 7 cards and lay them out in front of you. <br />
Then, refer to this list of lower body exercises. Do each one you draw per the instructions below.<br />
Once you've done your first set, put that group of 7 cards away and draw another 7 cards.<br />
Repeat this for a total of FIVE sets (35 cards/exercises).<br />
<br />
Cool down with a stretch and............ you.are.done.<br />
<br />
Have fun!<br />
<br />
<span style="color: #cc0000;"><span style="background-color: white;">A - 1 MINUTE - GIANT ALTERNATING STEP UP ON A CHAIR</span></span><br />
<span style="color: #cc0000;"><span style="background-color: white;">2 - 10 STRAIGHT -LEG DEAD LIFTS</span></span><br />
<span style="color: #cc0000;"><span style="background-color: white;">3 - MOUNTAIN CLIMBERS X 45 SECONDS</span></span><br />
<span style="color: #cc0000;"><span style="background-color: white;">4 - 8 SINGLE-LEG DROP SQUATS OFF A CHAIR</span></span><br />
<span style="color: #cc0000;"><span style="background-color: white;">5 - 1 MINUTE SQUAT/SIDE LIFT - ALTERNATING SIDES</span></span><br />
<span style="color: #cc0000;"><span style="background-color: white;">6 - 10 ALTERNATING FRONT LUNGES</span></span><br />
<span style="color: #cc0000;"><span style="background-color: white;">7 - PLIE HOPS X 45 SECONDS</span></span><br />
<span style="color: #cc0000;"><span style="background-color: white;">8 - 15 BASIC SQUATS</span></span><br />
<span style="color: #cc0000;"><span style="background-color: white;">9 - 8 ONE-LEG STAND UPS - FROM A CHAIR</span></span><br />
<span style="color: #cc0000;"><span style="background-color: white;">10 - 1 MINUTE LEG THROWS OVER BACK OF CHAIR</span></span><br />
<span style="color: #cc0000;"><span style="background-color: white;">J - 30 SECONDS LATERAL HOP (EACH LEG)</span></span><br />
<span style="color: #cc0000;"><span style="background-color: white;">Q - 8 CURTSY LUNGES - EACH SIDE</span></span><br />
<span style="color: #cc0000;"><span style="background-color: white;">K - 1 MINUTE BILATERAL CALF RAISES</span></span><br />
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<br />Balance Personal Training Systemshttp://www.blogger.com/profile/16319867001589462358noreply@blogger.com0