Monday, November 30, 2009

Plank Variations

Wednesday, November 25, 2009

Country Music Marathon

April 24th 2010 Will be here before you know it! Are you training alone this year? Well, that's no fun!
We would love if you trained with us, it will be a great time and you will run with some great people. Not to mention you will have a schedule made up for your running that includes a meal plan to optimize your nutrition. We want you to be in the best shape of your life for this race and we also want to help a local non-profit. We will be having 3 group runs a week and if you cannot make it you can refer to the schedule. No man (or women) behind!

Is a Music label that is very close to our hearts with their vision and their love for Christ. Check out the website for more information and help us help them out.
We are trying to raise $5000 to be given to them on May 1st 2010. We cannot do it with out you. Please get behind us and give us the support we need to give support to this great vision.

All you have to do is find a sponsor to cover your training cost $500 for the whole 5 months! We are still looking for sponsors to help cover the cost of Marathon registration. If you know of any sponsors that will get involved in anyway please let us know, there are many things needed to make this happen.

We will start our first run on Wednesday December 2 but you can jump in at any time. If you want to participate and you cannot find a sponsor please let us know. If you cannot afford the full $500 you can pay by week $25. We ask that you please follow through with your commitment to run and support this cause. If you are not a runner or you are not in the Nashville area please find time to pray for us and Come&Live!
as we want to be a light for Christ!

Monday, November 23, 2009

Trim for the holidays special

12 week program (6 wks in the gym 6 wks in boot camp)

This program will offer one-on-one style personal training but in a group setting.
It will give you a chance to compete with each other
or work hard on a specific group goal. This deal is perfect
for couples or college groups in your home or
at our gym.

The first 6 weeks will be an intensive, focused and diligent muscle
dedication workout followed by 6 weeks of boot camp. Switching
in the middle will allow us to get you strong physically and mentally
then moving into some more demanding whole body, cardio work.

Trim for the Holidays will nearly take you straight through to spring
and the body you have always wanted. We will be also offering
2 free cooking classes, comprehensive nutrition plans, how to eat out
guide and recipes for eating for life!

-Groups of 4 - Couples or just friends. (must be at least 4)
-One-on-one in your home or gym!
-Takes you through Christmas and into spring
- We will work around your holiday schedule
-Learn comprehensive nutrition
-How to get through the holidays without gorging yourself
-Learn how to eat out and still lose weight
-EFT so you don't have to worry about when money is due

-A great price $30 a person!! For 2 days a week!

-Must pay a deposit by Thanksgiving ($100.00)
-Start on 11/30
-Must be at least 4 in your group

Register your group now and pay in full ($480) by Thanksgiving and receive an
additional discount (15% off).

Thursday, November 19, 2009

Insulin's Far-Reaching Effects

Dr. Ron Rosedale is a medical doctor who is an internationally known expert in nutritional and metabolic medicine as well as a healthy aging expert. He is the author of The Rosedale Diet and has keynoted at various conferences, including the 8th Congressional International Medical Conference on Molecular Medicine and the 1st European Conference on Longevity Medicine and Quality of Life.

Those are just a few of his achievements. He also has some fascinating thoughts on the role of insulin in health. Here’s a recap of some of Rosedale insights:

When asked what the purpose of insulin in humans is, Rosedale says that its main purpose is to store excess nutrients, not just to support healthy blood sugar levels. He gives the example that vitamin C, for instance, has a similar structure as glucose and when sugar levels increase, then vitamin C and glucose compete for entry into cells. If there’s more glucose around, then less vitamin C will be allowed into cells.

The same holds true for other nutrients such as magnesium. Rosedale indicates that a little- known fact is that insulin also stores magnesium. If insulin levels are out of whack, though, the body loses magnesium—with urinary output. It just passes through and is not fully absorbed by the body.

That’s not great news, either, says Rosedale, because magnesium supports muscular and vascular health. A magnesium deficit can also have adverse effects on the cardiovascular system.

What’s more is that magnesium is necessary for the manufacture and action of insulin, so this can become a vicious cycle—one that can lead to increased insulin imbalances resulting in devastating health consequences. Areas that can be adversely affected by imbalanced insulin levels include the liver, muscle tissue, fat cells and other cells, as well as the endothelium—the lining of the arteries.

The same holds true for calcium when insulin levels are topsy-turvy. Most calcium can pass right through without going to areas the body needs it, including the bones.

Insulin levels can also directly affect weight. It’s pretty simple why this is true. When more energy in the way of food is ingested than is burned, the body stores it as fat. If you ingest glucose (sugar), then the body will burn that and stop burning fat. One of the effects of insulin on fat, says Rosedale, is that it prevents you from burning it.

Since the standard American diet is high in complex carbs and low in healthy fats, Rosedale comments that this high glucose diet—a high sugar diet—adds to the problem of unstable insulin levels.

In short, every time you have a surge in sugar, there is also a surge in insulin which results in a law of diminishing returns on insulin’s effectiveness. That can translate into nutrient absorption chaos and other anomalies.

Rosedale believes we really don’t need a lot of carbohydrates in our diet—certainly not as many as most Americans consume. According to Rosedale, the building blocks of a healthy diet include quality proteins and fats, but not much in the way of carbs—except for carbs high in fiber, including low-carb vegetables.

The good news, says Rosedale, is that you can help stabilize insulin levels by a diet rich in healthy fats and proteins (but not proteins from grain-fed sources) as well as those healthy carbs just mentioned.

Healthy insulin levels can definitely play a role in your longevity and your state of health. “It determines the rate of aging more so than anything else we know right now,” says Rosedale.

Now those really are some far-reaching effects.

Friday, November 13, 2009

Are You a Sponge, Bob?

Source:Garden Of Life

The body is a remarkable machine, but humans have become a pretty toxic bunch of folks. Simply put, we serve as filters for toxins in our environment. The good news is that the body has a natural built-in system for dealing with this toxic assault. There’s a caveat to this, though. We may be exposed to more than ever before.

Within the last 20 years, reports have come out that support this theory. For example, the Environmental Protection Agency (EPA) reported that over 69 million Americans live in areas that exceed smog standards and that some cities’ drinking water contains over 700 chemicals, including excessive levels of lead.

Additionally, one source says that nearly 3,000 chemicals are added to the food supply and that as many as 10,000 chemicals in the form of solvents, emulsifiers, and preservatives are used in food processing and storage. Although used only in trace amounts, they can remain in the body for years and do add up over time.

James Dillard, M.D., assistant clinical professor at Columbia University College of Physicians and Surgeons in New York City, remarks, “Certainly, the human body carries huge loads of petrochemicals. We know people usually die with the full burden of PCBs they’ve ever been exposed to stuck in their liver. DDT sticks around, too.”

So, what’s a body to do? Glad you asked.

Our lungs, skin, kidneys, liver and colon function to detoxify our bodies. Here’s how.

The lungs are said to take in pounds of pollutants and eliminate toxic gases each minute. Since our lungs are comprised of muscle tissue, they need to be exercised regularly to remain strong. Most of us don’t use our lungs to their capacity, but exercise requires deep breathing, which can help keep our lungs strong so they can do their work.

The skin is our largest eliminative organ; each skin pore serves as an exit route for waste. Some ways to keep skin healthy is to keep it clean, well-circulated and primed for getting its job done. The kidneys, however, get rid of fluid wastes and purify the bloodstream, so make sure you drink enough pure water.

The liver does the lion’s share of cleaning, though. It’s responsible for functions related to metabolism, filtration, bile production, detoxification and immunity. It takes toxins and neutralizes as many as it can; whatever it can’t neutralize, it stores to protect the body.

Interestingly, the liver is also intricately involved in carbohydrate, fat and protein metabolism and in the storage of vitamins and minerals. It’s part of bodily mechanisms and physiological processes that control blood sugar and hormone levels, too. Additionally, it synthesizes proteins, lipids, lipoproteins and bile acids excreted in the detoxification process.

The colon gets rid of solid wastes, of course, so it’s important to keep things moving along in order to decrease contact time internally.

Thank goodness we have this built-in detoxifying system. It might be especially important since our world may be growing increasingly toxic.

After all, Bob, you don’t want to be a sponge.

Wednesday, November 11, 2009

Beating Your Own Perception

We spend a lot of time wishing and hoping in our society but, we spend little time making hard decisions about our health, fitness and spiritual well being.
Self analyzation is key in every one of these ares but why is it so hard to look deep with in ourselves for answers? Because we forget how, we are lazy, we ignore the existence of God. Fill in the blank. No matter why, we are all more interested in watching someone else do it for us. This is why shows like the "biggest loser" are so famous and things like reading the Bible and spending time feeding ourselves spiritually, mentally and lastly physically.

It is easier to be mind-numb and watch Tv than to engage the mind in growth exercises like researching and learning about your food. They just aren't at top of the list for us, they hoover down on the list close to dental work. If we weren't told so often that our weight was genetic or that we are fine just the way we are and "it's o.k. to be selfish". I know the last one isn't said that way but we are aloud more guilty pleasure than we care to admit and then turn around and tell others we deserve it!

The reality is that we deserve nothing and we should be doing whatever it takes to achieve the will of our God. Maybe that is not weight loss but being a good steward of the things you are given is, and make no mistake about it, we will be held accountable for that. Whether we consider them gifts or not.
-Our bodies

There are so many things we are accountable for dig deep and stop making excuses for not achieving success in the ones you have control of!

Tuesday, November 10, 2009

Eating Right Is The Best Way To Optimize Good Bacteria In Your Gut?

Healthy eating, not supplements, is the best way to keep the good bacteria in your gut healthy, says a dietitian and researcher. As with vitamins, it's best to get the bacteria you need from healthy food rather than taking often expensive and potentially ineffective supplements, says Gail Cresci, Medical College of Georgia, dietitian and researcher.
She equates the good bacterium in your gastrointestinal tract to another living being inside that helps keeps you healthy.

"If you do good by your bacteria, they will do good by you," Ms. Cresci says.

There is even mounting evidence that a healthy gut microbiota helps maintain a healthy weight. Studies have shown, for example, that when bacteria from a genetically fat mouse are placed in a lean germ-free mouse, it gains weight without changing its food intake.

Unfortunately poor diets are hurting the bacteria in many of us and the overuse of antibiotics is taking its toll as well, particularly the common, broad-spectrum antibiotics that wipe out anything in their path, good and bad bacteria included.

Cresci cites inadequate fiber and excess unhealthful fats as contributing to the problem, and states that a good daily diet has adequate high-quality protein, fiber, healthy fats and fresh fruits and vegetables.


ScienceDaily October 22, 2009

2009 Food & Nutrition Conference & Expo, Denver, CO, October 17-20, 2009

Although this is beneficial information, I do not entirely agree. There are some great supplements out there that are really pure and that offer more than just on species or strand of good bacteria.
Primal defense is one of those, the high concentration is great for your gut and will help build the tree of life in your gut. Couple this with the right diet of mostly raw, clean, naturally fermented and organic foods you will encourage growth of the good bacteria and not adding into your gut bad and dead bacteria.

Some of the best food that pack a high good bacteria punch are:









It is important to note that traditionally fermented foods are not the equivalent of the same foods in commercially processed form. The best way to ensure you're consuming the real thing is to prepare your own fermented foods at home, and Sally Fallon’s cookbook Nourishing Traditions is an excellent guide on how to do this.

Eat well and your body will restore itself to it's natural weight with great side effects of feeling more energetic, a super immune system, better skin, etc. The list is longer than I have time to type it.

Monday, November 9, 2009

Leg Up And Overs

Try this as a part of your workout routine, if you enjoy or have questions let me know.
Please rate this video!

Saturday, November 7, 2009

9 Ways to Know the Gospel of Christ Is True

(Author: John Piper)

1. Jesus Christ, as he is presented to us in the New Testament, and as he stands forth from all its writings, is too single and too great to have been invented so uniformly by all these writers.

The force of Jesus Christ unleashed these writings; the writings did not create the force. Jesus is far bigger and more compelling than any of his witnesses. His reality stands behind these writings as a great, global event stands behind a thousand newscasters. Something stupendous unleashed these diverse witnesses to tell these stunning and varied, yet unified, stories of Jesus Christ.

2. Nobody has ever explained the empty tomb of Jesus in the hostile environment of Jerusalem where the enemies of Jesus would have given anything to produce the corpse, but could not.

The earliest attempts to cover the scandal of resurrection were manifestly contradictory to all human experience—disciples do not steal a body (Matthew 28:13) and then sacrifice their lives to preach a glorious gospel of grace on the basis of the deception. Modern theories that Jesus didn't die but swooned, and then awoke in the tomb and moved the stone and tricked his skeptical disciples into believing he was risen as the Lord of the universe don't persuade.

3. Cynical opponents of Christianity abounded where claims were made that many eyewitnesses were available to consult concerning the resurrection of Jesus from the dead.

"After that He appeared to more than five hundred brethren at one time, most of whom remain until now, but some have fallen asleep" (1 Corinthians 15:6). Such claims would be exposed as immediate falsehood if they could. But we know of no exposure. Eyewitnesses of the risen Lord abounded when the crucial claims were being made.

4. The early church was an indomitable force of faith and love and sacrifice on the basis of the reality of Jesus Christ.

The character of this church, and the nature of the gospel of grace and forgiveness, and the undaunted courage of men and women—even unto death—do not fit the hypothesis of mass hysteria. They simply were not like that. Something utterly real and magnificent had happened in the world and they were close enough to know it, and be assured of it, and be gripped by its power. That something was Jesus Christ, as all of them testified, even as they died singing.

5. The prophesies of the Old Testament find stunning fulfillment in the history of Jesus Christ.

The witness to these fulfillments are too many, too diverse, too subtle and too interwoven into the history of the New Testament church and its many writings to be fabricated by some great conspiracy. Down to the details, Jesus Christ fulfilled dozens of Old Testament prophecies that vindicate his truth.

6. The witnesses to Jesus Christ who wrote the New Testament gospels and letters are not gullible or deceitful or demented.

This is manifest from the writings themselves. The books bear the marks of intelligence and clear-headedness and maturity and a moral vision that is compelling. They win our trust as witnesses, especially when all taken together with one great unifying, but distinctively told, message about Jesus Christ.

7. The worldview that emerges from the writings of the New Testament makes more sense out of more reality than any other worldview.

It not only fits the human heart, but also the cosmos and history and God as he reveals himself in nature and conscience. Some may come to this conclusion after much reflection, others may arrive at this conviction by a pre-reflective, intuitive sense of the deep suitability of Christ and his message to the world that they know.

8. When one sees Christ as he is portrayed truly in the gospel, there shines forth a spiritual light that is a self-authenticating.

This is "the light of the knowledge of the glory of God" (2 Corinthians 4:6), and it is as immediately perceived by the Spirit-awakened heart as light is perceived by the open eye. The eye does not argue that there is light. It sees light.

9. When we see and believe the glory of God in the gospel, the Holy Spirit is given to us so that the love of God might be "poured out in our hearts" (Romans 5:5).

This experience of the love of God known in the heart through the gospel of Him who died for us while we were yet ungodly assures us that the hope awakened by all the evidences we have seen will not disappoint us.

(First posted as a Taste & See Article in 1999)
Get more from John Piper here!

Thursday, November 5, 2009

Metabolism-Revving Recipes

Green Chili
Yield: 4 servings

3 oz. green mole
2 tablespoons olive oil
3 jalapenos, seeded
1 lb. ground turkey
1 lb. turkey sausage
1 large can tomatillos, drained
3 bunches green onions
1 garlic clove
1 tablespoon cumin
2 tablespoons dried cilantro
2 tablespoons dried parsley
2 cups pinto beans

In a small food processor, blend the jalapenos. If you like a hotter chili, leave the seeds in, but you can reduce the number of seeds to suit your taste. Chop green onions and sauté with blended jalapeno and chopped garlic in olive oil for 3-5 minutes. Add ground turkey and turkey sausage and brown. In a food processor, blend tomatillos. Add tomatillos and all spices, simmer for 45 minutes.

Mix green mole in 1 cup of boiling water until dissolved. Add mole and pinto beans; simmer for 30 minutes. Serve with sour cream or crème fraîche.

Source: Jason Longman of Atlanta

Taco Lettuce Wraps (Raw vegetarian)
Yield: 8 servings


Taco “meat”:
2 cups walnuts, soaked
1/3 cup wheat-free tamari soy sauce
1 bunch cilantro
1 tablespoon cumin powder
½ tablespoon coriander powder

Taco wraps and toppings:
1 head romaine lettuce
3 tomatoes, sliced
3 avocados, sliced
Celtic sea salt to taste

Equipment needed: food processor

In the afternoon of the day before, soak walnuts overnight in filtered water. Process taco “meat” ingredients in a food processor until the mixture resembles ground taco meat. Stop to scrape sides. Remove and set aside. Wash and choose from crispy lettuce leaves for taco wraps. Prepare avocados and tomatoes. Fill lettuce cavities with taco “meat” and top with toppings. Serve two tacos on a white salad plate with a favorite Mexican seasoning on top.

Source: Mandilyn Canistelle (

Herb Baked Salmon with Creamed Style Spinach
Yield: 4 servings

4-6 oz. pieces of salmon
1 tablespoon Trocomare
1 teaspoon tarragon (dry)
1 teaspoon coriander crushed seeds
juice of 2 lemons
2 tablespoons of butter

Marinate fish in herbs, spices, and lemon juice for 1-2 hours. Sear in hot butter, 2 minutes on each side. Finish in oven 5 minutes at 385° F.

Creamed Style Spinach

3 cups spinach, rough chopped
1 cup herbed goat’s cheese sauce
½ cup yogurt
2 tablespoons capers

Combine and heat just enough to wilt spinach. Pour over salmon.

Source: Sheila Barcelo of Eden’s Gourmet in Central Florida

† These statements have not been evaluated by the Food and Drug Administration.
These products are not intended to diagnose, treat, cure, or prevent any disease.

Wednesday, November 4, 2009

How Important Is Sleep

Sleep is an area of life we sometimes take for granted.. until we go a couple of days without out proper sleep. Sleep is not a luxury it is a necessity!
It is without a doubt one of the most important aspects of our daily routine as far as the maintenance of health and prevention of disease is concerned.
Our body's regenerate after a fresh nights sleep, making it ready for a whole new day of activity. Depriving the body of sleep will allow your body to be compromised without you even knowing it!
Waking up tired, feeling irritated through your day are just a few ways to know that your sleep is suffering. Combine a lack of sleep with a high stress job, taking care of a sick child or even menopause and you will start to feel like a basket case. You cannot burn the candle at both end without eventually paying the price.

Try some of these things to help you get your rest.
Your body produces this natural relaxation aid from the pineal gland. Sleeping in absolute darkness will help your body regenerate Melatonin. Shut off the Tv!
-Make your bedroom a relaxation vacation.
Create a relaxing theme to your room by adding beautiful drapes, aroma therapy, peaceful pictures, and cool climate. Make it so that when you enter you immediately feel relaxed.
-Consider Socks
Warm feet = deep sleep.

There are other things you can do too, focus on these things and make it a habit to get your 7-8.5 hours of sleep.

Tuesday, November 3, 2009

Protein in the Raw

Most of us know that brown rice is nutritionally far superior to white rice. Why? Brown rice has only the hull—the outermost layer of the grain—removed, which is the least invasive nutrition-wise.

White rice, by contrast, is highly processed and removes 67% of vitamin B3, 80% of vitamin B1, 90% of vitamin B6, 50% of the manganese, 50% of the phosphorous, 60% of the iron, and all dietary fiber and essential fatty acids. In essence, this strips the rice of a fair amount of its nutritional value.

Perhaps that’s why, in the United States, the law requires white rice to be enriched with vitamins B1, B3 and iron—although these aren’t the same as the indigenous nutrients that were lost in the processing. What’s more is that at least 11 nutrients lost in the white rice processing are not ever replaced.

Brown rice provides an excellent source of manganese. In fact, one cup of brown rice gives you 88% of the Daily Value (DV) for manganese, a trace mineral that helps produce energy from protein and carbohydrates and is involved of the synthesis of fatty acids and cholesterol. Manganese is also a strong part of an antioxidant enzyme called superoxide dismutase which helps to fight off free radicals.†

Brown rice is also a good source of fiber and selenium. One cup of brown rice supplies 14% of the Daily Value of fiber and over 27% of the Daily Value for selenium—a trace mineral that is at the active site of many proteins and is essential to thyroid hormone metabolism, antioxidant defense systems and immune function.†

Brown rice also provides a rich source of magnesium, a mineral which is a co-factor of over 300 enzymes—including enzymes necessary for healthy blood sugar levels. Magnesium also plays a role in supporting cardiovascular health, already healthy blood pressure levels and strong bones.† One cup of brown rice supplies 21% of the Daily Value for magnesium.

While brown rice packs a nutritional wallop in its plain form, its nutritional value is enhanced when it is sprouted or germinated—that is, soaked for several hours before it’s cooked. Researchers found that germinated brown rice has more fiber, three times the amount of lysine (an essential amino acid) and ten times the amount of gamma-aminobutyric acid (GABA)—an amino acid that supports healthy kidney function—than regular brown rice.†

Why the increased nutrient levels?

Researchers say the germination process activates enzymes that release additional nutrients. Hiroshi Kayahara, Ph.D., the lead researcher in this brown rice project, explains, “The birth of a sprout activates dormant enzymes in the brown rice all at once to supply the best nutrition to the growing sprout.”

The researchers also note that white rice will not sprout and that the sprouted brown rice has a sweet flavor due to the enzymes breaking down some of the sugar and protein in the grain.

Speaking of protein in the brown rice…those on a plant-based diet often have a difficult time finding a high-quality supplemental protein source, but brown rice protein may prove to be one worthy of trying.

Brown rice protein is nutritionally rich and often has enzymes added to separate the protein from the carbohydrates—resulting in a brown rice protein powder that’s about 70% protein and contains four times more arginine than other protein powders. (Arginine is converted into nitric oxide, which allows better delivery of nutrients.) Brown rice protein is also rich in glutamine, which promotes muscle growth and supports immune health.†

With all the other positive nutritional attributes of brown rice, that’s yet another win for this amazing grain.

† These statements have not been evaluated by the Food and Drug Administration.
These products are not intended to diagnose, treat, cure, or prevent any disease.
By: jodan Rubin

Monday, November 2, 2009

Strength Training Circuit

We are now shooting videos for all kinds of workout routines to help you to your goals. If you are a Meal Plan purchaser, you will have these coupled with your fitness plan, for free. If you just like to watch enjoy them as we post them.

Please make some suggestions for workouts you would like to see and please rate our videos!

Email us or post in the comments.