I must admit that I am caught up in the December rush. In between teaching classes, fighting crowds at the malls, or trying to reach out to all the people on my "Christmas card list", I will frequently forget to take time out of my day for reflection--reflection on the profound reason for the season (not to use an over used saying,but...)--but to reflect on God's ultimate wisdom in sending His son here to us on earth. On a personal level, I also reflect on the profound effect that He has had on my life--taking me from a life of sin, hopelessness, and pain to one that reflects His grace.
I also need to pause in order to reflect on the truth that I don't provide an idea reflection of the grace that God gives us. I am a flawed man, but (in the words of the apostle Paul), this one thing I do...I don't give up. No matter how many times I get knocked down, I keep getting up to run towards the author of my salvation. I strive to be Christ-like. I strive to be as loving as Christ. I strive to pass that on to others. But the reality is that at the end of the day, I'm a frequently fail at my tasks. I am shocked at how self centered, critical, and sharp tongued I can be.
If that were the end of the story, I would be in deep kim chi. Praise God that it is not! The reality is that as a maturing Christian, I no longer define myself by my sin or the sin committed against me, but by who God declares me to be.
I would encourage you that in the midst of crowded shops, screaming infants, rude clerks, irate drivers, and difficult family members, find time to reflect on Jesus, His significance not only to this world, but on a personal level in your own life. Focus on what He says about you. Focus on what He says about the destiny that the Father has given you. sit with that a while...
In His Grace,
Mark
Monday, December 14, 2009
Monday, November 2, 2009
Yipes! Time is speeding by...
Yipes! I just realized that I hadn't had time to post a blog for some time. I have been busy teaching not only Tae kwon do but the 3-2-1 Fit! bootcamps. I have also increased my office hours here at Edge for not only personal training but counseling as well.
Just to catch up on Moments with the Master, I am looking forward to sharing those with you as soon as possible.
On a personal note, I had the chance to have coffee with one of Pacific Tae Kwon Do men in uniform, Cody Rohrs, who is in the U.S. Navy and stationed in Washington state. It was great to hear some of his stories and to see the remarkable young man he is becoming.
Looking forward to sharing more,
In His Grace,
Mark
Just to catch up on Moments with the Master, I am looking forward to sharing those with you as soon as possible.
On a personal note, I had the chance to have coffee with one of Pacific Tae Kwon Do men in uniform, Cody Rohrs, who is in the U.S. Navy and stationed in Washington state. It was great to hear some of his stories and to see the remarkable young man he is becoming.
Looking forward to sharing more,
In His Grace,
Mark
Tuesday, September 22, 2009
2009 Timberline Half Marathon
It was a wonderful day for a run. The weather was great and Timothy Lake was awesome.Sarah and I served as sweepers again, which means we volunteered to be the last ones in the race in order to clear the trail. We had four folks who had to drop out because of injuries, but they made it out okay.
All in all, it was a great race to close out our 2009 race season.
In His grace,
Mark
All in all, it was a great race to close out our 2009 race season.
In His grace,
Mark
Tuesday, September 8, 2009
Moments with the Master: Cabin Times
The Day of the Visit—July 24, 2009
As I sit here writing this page, the sound of the birds echo around me as I sit by the open door. The sound complements the gentle July breeze that I feel against my skin as the sounds of the surrounding forest engulfs me.
Simon, my ever-present four legged companion for the day has just leapt to his feet. As I follow his gaze out the open door, I find that a family of deer that have entered the clearing outside the small cabin where I am staying. They freeze, standing rock steady, aware of our watching them. The sun glints off their buckskin hide as the two largest ones scrutinize us as the younger one bends it head down to feed on the lush grass in the meadow.
For a moment, all the troubles and adventure of the city of Portland are behind me. Time comes to a standstill and we all are frozen in the moment… I see the deer intently watching Simon and I—as if working out in their mind who and what we are. The grace displayed by these creatures is stunning. I hush Simon and quietly tell him not to move—he looks back as if with a profound understanding—as if he realizes the holiness of this brief moment in time that God has given us. I begin searching for camera to record this moment of the three deer who have wandered in our domain. I find it and succeed in retrieving the camera, only to look up and find that the beauty of the moment has passed and an empty clearing is all that is left. I go outside the door and look around. There is no trace of our four legged friends that chose to bless us with their presence. As I walk back in, Simon and I share a moment of rejoicing in the blessing that God has given us.
As I return to writing this, it dawned upon me that this very event was indeed a lesson from the classroom of God. Life occurs that way for us sometimes. We can get so busy thatwe fail to enjoy the blessings that God has placed on our path. Or we can get so emotionally or mentally bound up that we miss His glory that surrounds us everyday. Now I know what you are thinking, “Mark, it is easy to see the blessing when you are surrounded by the beauty of nature.” But the reality is (and what the deer taught Simon and I) is that God surrounds us with blessings on a moment by moment basis. They appear out of nowhere and when we least expect it. And the blessing can be so breath taking that we can’t believe it—it can seem like a dream sent from the very heart of God to our hearts. We only have to slow down to experience it.
I also realized that just like I was, all of us can be caught off guard with the blessings of God (dream). When the deer came, I was totally caught off guard and had to hunt for the camera case. Then I had to get the camera out and once I was finally prepared I turned to find that the blessing had vanished in thin air. It can seem the same way with the dreams God gives us. We have to be ready to see and experience the blessings of the dreams that God has put in our lives.
It doesn’t matter if you are in downtown Portland or in the majestic wild of southern Oregon. It is a matter of attitude. Adopting an attitude of praise—choosing to live in the moment—choosing to ignore all the impossible circumstances in your life and to find the courage to dream a little—to make the choice to believe the impossible.
I also walked away with the reality that that dream, just like the deer can disappear with out a trace. These gifts from god must be nurtured like a garden in the summer. The dream must be protected in order to be enjoyed and experienced or it will disappear. It can be almost like trying to catch smoke with your bare hands.
As I sit back and return to writing, I realize that the dream has to be shared for it to truly be enjoyed. God doesn’t just bless just one, but rather the dream is to reach the community as a whole. Both my faithful companion and I were blessed by this moment we both shared. As I write this we both look back out, hoping to catch a glimpse of the family of deer, if only for a moment. As our lives return to the tasks we have, and we once again hear the birdsongs and the distance sounds of traffic on the road outside the property, we pause again to realize that even though this dream may have passed, another dream, prepared in the very throne room of God, by the Creator himself, is waiting for us. Even though we may miss it, God always has a plan for us to have the best he has to offer—again and again.
Some truths about the dream:
1. It comes when you least expect it
2. It is breath taking
3. We must be silent to truly experience it. We have to be ready to see it.
4. It is fragile (fleeting) and precious and must be protected
5. God has more blessings for us.
As I sit here writing this page, the sound of the birds echo around me as I sit by the open door. The sound complements the gentle July breeze that I feel against my skin as the sounds of the surrounding forest engulfs me.
Simon, my ever-present four legged companion for the day has just leapt to his feet. As I follow his gaze out the open door, I find that a family of deer that have entered the clearing outside the small cabin where I am staying. They freeze, standing rock steady, aware of our watching them. The sun glints off their buckskin hide as the two largest ones scrutinize us as the younger one bends it head down to feed on the lush grass in the meadow.
For a moment, all the troubles and adventure of the city of Portland are behind me. Time comes to a standstill and we all are frozen in the moment… I see the deer intently watching Simon and I—as if working out in their mind who and what we are. The grace displayed by these creatures is stunning. I hush Simon and quietly tell him not to move—he looks back as if with a profound understanding—as if he realizes the holiness of this brief moment in time that God has given us. I begin searching for camera to record this moment of the three deer who have wandered in our domain. I find it and succeed in retrieving the camera, only to look up and find that the beauty of the moment has passed and an empty clearing is all that is left. I go outside the door and look around. There is no trace of our four legged friends that chose to bless us with their presence. As I walk back in, Simon and I share a moment of rejoicing in the blessing that God has given us.
As I return to writing this, it dawned upon me that this very event was indeed a lesson from the classroom of God. Life occurs that way for us sometimes. We can get so busy thatwe fail to enjoy the blessings that God has placed on our path. Or we can get so emotionally or mentally bound up that we miss His glory that surrounds us everyday. Now I know what you are thinking, “Mark, it is easy to see the blessing when you are surrounded by the beauty of nature.” But the reality is (and what the deer taught Simon and I) is that God surrounds us with blessings on a moment by moment basis. They appear out of nowhere and when we least expect it. And the blessing can be so breath taking that we can’t believe it—it can seem like a dream sent from the very heart of God to our hearts. We only have to slow down to experience it.
I also realized that just like I was, all of us can be caught off guard with the blessings of God (dream). When the deer came, I was totally caught off guard and had to hunt for the camera case. Then I had to get the camera out and once I was finally prepared I turned to find that the blessing had vanished in thin air. It can seem the same way with the dreams God gives us. We have to be ready to see and experience the blessings of the dreams that God has put in our lives.
It doesn’t matter if you are in downtown Portland or in the majestic wild of southern Oregon. It is a matter of attitude. Adopting an attitude of praise—choosing to live in the moment—choosing to ignore all the impossible circumstances in your life and to find the courage to dream a little—to make the choice to believe the impossible.
I also walked away with the reality that that dream, just like the deer can disappear with out a trace. These gifts from god must be nurtured like a garden in the summer. The dream must be protected in order to be enjoyed and experienced or it will disappear. It can be almost like trying to catch smoke with your bare hands.
As I sit back and return to writing, I realize that the dream has to be shared for it to truly be enjoyed. God doesn’t just bless just one, but rather the dream is to reach the community as a whole. Both my faithful companion and I were blessed by this moment we both shared. As I write this we both look back out, hoping to catch a glimpse of the family of deer, if only for a moment. As our lives return to the tasks we have, and we once again hear the birdsongs and the distance sounds of traffic on the road outside the property, we pause again to realize that even though this dream may have passed, another dream, prepared in the very throne room of God, by the Creator himself, is waiting for us. Even though we may miss it, God always has a plan for us to have the best he has to offer—again and again.
Some truths about the dream:
1. It comes when you least expect it
2. It is breath taking
3. We must be silent to truly experience it. We have to be ready to see it.
4. It is fragile (fleeting) and precious and must be protected
5. God has more blessings for us.
Nutrition Tips: Family Favorite Breakfast Scramble
Scrambles are a super easy way to start your day. Although I’m generally not a fan of cooking in the microwave, I find it can be a good way to scramble egg whites. Just be sure to continually push the cooked egg toward the middle of the bowl while microwaving and they’ll be perfectly fluffy and evenly cooked.
Ingredients:
Olive oil spray
4 slices extra-lean turkey bacon, chopped
1 cup finely chopped sweet onion
2 teaspoons freshly minced garlic
16 large egg whites
3 cups loosely packed spinach leaves, stems removed
Salt, to taste
Ground black pepper, to taste
Place a large nonstick skillet over medium high heat. Lightly mist the pan with the olive oil spray. Add the bacon, onion, and garlic, and cook, stirring frequently, for 3 to 5 minutes, or until the onion is tender and the bacon is golden brown.
Meanwhile, mist a large, shallow microwave safe bowl with the spray. Add the egg whites and cover the bowl with microwave safe plastic wrap. Microwave on high for 1 ½ minutes. Uncover the bowl and, using a fork, push the cooked portions of the whites from the outside toward the middle of the bowl, letting the runny, uncooked parts run to the outer edge. Re-cover the bowl and microwave in 30 second intervals until the whites are just a bit runny on the top. Uncover, then, using a fork, stir the whites to break into large “scrambled” pieces. By the time you scramble and stir them, the residual heat should have cooked away the runniness. If then are still undercooked, re-cover and continue cooking in 10 second intervals until just done (be careful not to overcook).
Add the scrambled egg whites and the spinach to the bacon mixture and stir well to wilt the spinach slightly and incorporate the egg whites. Season with salt and pepper. Divide the scramble among 4 plates and serve.
Makes 4 servings.
Per serving:
109 calories, 19 g protein, 6 g carbohydrates, less than 1 g fat (trace saturated)
Ingredients:
Olive oil spray
4 slices extra-lean turkey bacon, chopped
1 cup finely chopped sweet onion
2 teaspoons freshly minced garlic
16 large egg whites
3 cups loosely packed spinach leaves, stems removed
Salt, to taste
Ground black pepper, to taste
Place a large nonstick skillet over medium high heat. Lightly mist the pan with the olive oil spray. Add the bacon, onion, and garlic, and cook, stirring frequently, for 3 to 5 minutes, or until the onion is tender and the bacon is golden brown.
Meanwhile, mist a large, shallow microwave safe bowl with the spray. Add the egg whites and cover the bowl with microwave safe plastic wrap. Microwave on high for 1 ½ minutes. Uncover the bowl and, using a fork, push the cooked portions of the whites from the outside toward the middle of the bowl, letting the runny, uncooked parts run to the outer edge. Re-cover the bowl and microwave in 30 second intervals until the whites are just a bit runny on the top. Uncover, then, using a fork, stir the whites to break into large “scrambled” pieces. By the time you scramble and stir them, the residual heat should have cooked away the runniness. If then are still undercooked, re-cover and continue cooking in 10 second intervals until just done (be careful not to overcook).
Add the scrambled egg whites and the spinach to the bacon mixture and stir well to wilt the spinach slightly and incorporate the egg whites. Season with salt and pepper. Divide the scramble among 4 plates and serve.
Makes 4 servings.
Per serving:
109 calories, 19 g protein, 6 g carbohydrates, less than 1 g fat (trace saturated)
Thursday, September 3, 2009
Nutrition Tip: Grilled Chicken with warm Mango Salsa
This Flavorful, Fruity Dish is a Fun Spin on Chicken!
Ingredients:
Pam spray
4 large boneless skinless chicken thighs, about 1 1/2 pounds
Nu-salt and fresh ground pepper to taste
1 medium red onion, small dice
1 small jalapeno, chopped fine
1 medium tomato, small dice
1 large mango, small dice
juice and zest of 2 limes
2/3 cup chopped fresh cilantro
Instructions:
Preheat grill or grill pan over high heat. Spray chicken thighs lightly with Pam and season with Nu-salt and pepper. Grill about 4 minutes per side, or until just cooked through.
Meanwhile, heat a large nonstick pan over med-high heat. Spray with Pam and add onions. Season onions with Nu-salt and pepper and cook until almost tender. Add jalapeno, tomato and mango to the pan. Cook, tossing often, until just heated through.
Add lime juice and zest and cilantro and adjust seasonings, if necessary. Slice chicken and serve with warm salsa. Although no actual salt is called for in this recipe, please add it as you see fit.
Serves 4
231 calories per serving
Mark's Tip: To pick a ripe mango, look for softness. When you press it with your finger, it should leave an indentation in the skin of the fruit.
Have fun with it!
In His Grace,
Mark
Ingredients:
Pam spray
4 large boneless skinless chicken thighs, about 1 1/2 pounds
Nu-salt and fresh ground pepper to taste
1 medium red onion, small dice
1 small jalapeno, chopped fine
1 medium tomato, small dice
1 large mango, small dice
juice and zest of 2 limes
2/3 cup chopped fresh cilantro
Instructions:
Preheat grill or grill pan over high heat. Spray chicken thighs lightly with Pam and season with Nu-salt and pepper. Grill about 4 minutes per side, or until just cooked through.
Meanwhile, heat a large nonstick pan over med-high heat. Spray with Pam and add onions. Season onions with Nu-salt and pepper and cook until almost tender. Add jalapeno, tomato and mango to the pan. Cook, tossing often, until just heated through.
Add lime juice and zest and cilantro and adjust seasonings, if necessary. Slice chicken and serve with warm salsa. Although no actual salt is called for in this recipe, please add it as you see fit.
Serves 4
231 calories per serving
Mark's Tip: To pick a ripe mango, look for softness. When you press it with your finger, it should leave an indentation in the skin of the fruit.
Have fun with it!
In His Grace,
Mark
Wednesday, September 2, 2009
Happy Birthday Eli!
I just wanted to wish my good friend, Eli Jones, from my old Multnomah Bible College days, Happy Birthday! Eli is a great man who I was very fortunate to get to know during my early days in Oregon.
Some traveling photos
Simon and I before the adventure
A brief stop...
Taking a break by the river
We are on the move! Here are some photos of a trail run in southern Oregon with my good running partner, Simon.
Tuesday, September 1, 2009
Moments with the Master: Introduction
These writings come out of the Moments with the Master segments that I give during tae kwon do classes. The phrase was originally coined by my good friend, mentor, and instructor, Scott Craig. Everytime we would teach, we would include a mini-devotional sermon prior to the class beginning. When I first started Pacific Tae Kwon Do in Oregon 13 years I decided to continue the tradition that Scott had begun. So everytime that I teach, I give the students a bit of God's Word in a motivational devotion setting. I am able to relate God's Truth to all the students in such a way that it is meaningful for believers and non-believers as well. In fact, many of the students have either reconfirmed their faith in Christ or have made first time commitments to Him. Throughout the years I have given many of these segments and because of the strong roles of discipleship and mentoring within our school, they have been a favorite of many of my students--serving at times like a cool drink of water on a warm summer's day.
I must confess that since Sarah suggested I put the sermons down in a book form, I have struggled with writing them for a while--not with the idea, but rather with the process. Try as I may, nothing was coming to mind. It actually took a sabbath time (as so frequently happens) away from the grind of the city and time to experience God in the wonder of his creation. As I sit here at a cabin nestled in the woods of southern Oregon, I am drawn to the many lessons I have learned from the martial arts throughout the years. As I have gotten older--and hopefully wiser--I have found that these lessons blend in perfectly with the life lessons that Father God has been teaching me as I have been walking down this path of life with Him.
One of the lessons that seem to leap right off the page at me is the power of prayer. I think that sometimes we are more American than we are Christian. We have a tendency to fret, worry, and fret some more over the things that are going around in this world. We talk to everyone--except the One who actually do something about the situations around us. Now, I don't want to belittle some of the things you may be going through in life--many of you are going through hell (literally, I read the prayer emails we get), but I invite you to sit at the feet of the true Master. He passionately loves us and wants us to partner with Him as we walk through life. He wants to draw other believers around us to encourage us through the worries of life.
If I am be so bold, if you find yourself in this boat, as so many of us are, could you take a time out today? Perhaps it won't be a long one...but some time to enjoys the wonders of the world around us. And may I suggest that after you have had the time to catch your breath, that you then think of 10 things to thank God for. Its remarkable how this little activity gives us a new perspective on life.
Thanks for stopping by.
In His Grace,
Mark
I must confess that since Sarah suggested I put the sermons down in a book form, I have struggled with writing them for a while--not with the idea, but rather with the process. Try as I may, nothing was coming to mind. It actually took a sabbath time (as so frequently happens) away from the grind of the city and time to experience God in the wonder of his creation. As I sit here at a cabin nestled in the woods of southern Oregon, I am drawn to the many lessons I have learned from the martial arts throughout the years. As I have gotten older--and hopefully wiser--I have found that these lessons blend in perfectly with the life lessons that Father God has been teaching me as I have been walking down this path of life with Him.
One of the lessons that seem to leap right off the page at me is the power of prayer. I think that sometimes we are more American than we are Christian. We have a tendency to fret, worry, and fret some more over the things that are going around in this world. We talk to everyone--except the One who actually do something about the situations around us. Now, I don't want to belittle some of the things you may be going through in life--many of you are going through hell (literally, I read the prayer emails we get), but I invite you to sit at the feet of the true Master. He passionately loves us and wants us to partner with Him as we walk through life. He wants to draw other believers around us to encourage us through the worries of life.
If I am be so bold, if you find yourself in this boat, as so many of us are, could you take a time out today? Perhaps it won't be a long one...but some time to enjoys the wonders of the world around us. And may I suggest that after you have had the time to catch your breath, that you then think of 10 things to thank God for. Its remarkable how this little activity gives us a new perspective on life.
Thanks for stopping by.
In His Grace,
Mark
Thursday, July 30, 2009
Back from vacation, facing old challenges
Sarah and I had the opportunity to go on a mini vacation, (albeit a writing one) this past weekend. It was a great time of blessing (and you will be seeing the fruits of my labors here on the blog in our new Moments with the Master).
I must admit to you that there is a current family crisis that has arisen. It comes from a series of challenges that have one again reared their ugly head. Many of you know of this situation and for those of you who don't I simply ask for your prayers. Thank you so much for your prayers and support.
I want to thank Sarah, Kayla, Cameron, Dylan, Jei, Robbie, Brandon, Joseph, Darlene, Ian and Sarah, Jason, and the rest of my dear friends.
I also want to thank our wonderful staff here at Edge Performance Fitness, especially to Bill, Kate, Jordan, and Ian, for your friendship and support. You are truly great people and I value you greatly.
As this time of testing goes on, I am reminded of the love of our Lord Jesus Christ. Again and again, He proves His profound and intense love for us.
In His Grace,
Mark
I must admit to you that there is a current family crisis that has arisen. It comes from a series of challenges that have one again reared their ugly head. Many of you know of this situation and for those of you who don't I simply ask for your prayers. Thank you so much for your prayers and support.
I want to thank Sarah, Kayla, Cameron, Dylan, Jei, Robbie, Brandon, Joseph, Darlene, Ian and Sarah, Jason, and the rest of my dear friends.
I also want to thank our wonderful staff here at Edge Performance Fitness, especially to Bill, Kate, Jordan, and Ian, for your friendship and support. You are truly great people and I value you greatly.
As this time of testing goes on, I am reminded of the love of our Lord Jesus Christ. Again and again, He proves His profound and intense love for us.
In His Grace,
Mark
Tuesday, July 7, 2009
And just so, you know we were workin'...
That's Jonathan Zoesch, Dylan, and I taking a break while moving stuff in the rain
Some fun before photos at Edge
Tae Kwon Do classroom
Moving equipment in
And more moving!
Bikes and more bikes!Thursday, July 2, 2009
Moments with the Master
The other day after class Sarah came up with a great idea. For those of you who don't know, I end each class with a small 10 minute segment which I call Moments with the Master. While a lot of the students think of that time as moments with me--Master Mark--just as many students realize that our time together is with the Ultimate Master--God. And no, I don't get preachy or anything like that, I use the time to reveal what I think are things that are important to God AND us. During those sessions we talk about a variety of real life subjects. It is a great time of ministry and mentorship. Sarah thought I should write these mini-sermons down and later put them in a book format for the students (or whoever would be blessed by them). Not to be outdone, my dear friend Ian, said "Yeah and post on your blog too!"
As a result, here we are. I will be posting these from time to time as we walk together along this path.
In His Grace,
Mark
As a result, here we are. I will be posting these from time to time as we walk together along this path.
In His Grace,
Mark
Nutrition Tip: Chocolate-Peanut Butter Gramwiches
In my view, the only thing better than chocolate...is chocolate AND peanut butter. this harmless combo is a great occasional treat. Sure it's not a bowl of fresh berries, but there's something to be said for necessary indulgence in moderation.
4 whole chocolate graham cracker sheets
4 teaspoons reduced fat peanut butter
1/2 cup frozen fat free whipped topping, thawed
Break each graham cracker in half (so each half is 1 square). Spread 1 teaspoon peanut butter evenly over the inside of each of 4 halves.
Spread 2 tablespoons whipped cream topping over each evenly among the insides of the 4 remaining halves. Sandwich the crackers together to form 4 sandwiches, each with a layer of peanut butter and a layer of whipped topping. transfer to an airtight plastic container and place in the freezer. Freeze for about 2 hours or up to 1 month. Serve frozen.
Makes 4 serving
per serving:
112 calories, 2 g protein, 18 g carbohydrates, 4 g fat (less than 1 gram saturated), 0 mg cholesterol, less than 1 g fiber, 142 mg sodium
4 whole chocolate graham cracker sheets
4 teaspoons reduced fat peanut butter
1/2 cup frozen fat free whipped topping, thawed
Break each graham cracker in half (so each half is 1 square). Spread 1 teaspoon peanut butter evenly over the inside of each of 4 halves.
Spread 2 tablespoons whipped cream topping over each evenly among the insides of the 4 remaining halves. Sandwich the crackers together to form 4 sandwiches, each with a layer of peanut butter and a layer of whipped topping. transfer to an airtight plastic container and place in the freezer. Freeze for about 2 hours or up to 1 month. Serve frozen.
Makes 4 serving
per serving:
112 calories, 2 g protein, 18 g carbohydrates, 4 g fat (less than 1 gram saturated), 0 mg cholesterol, less than 1 g fiber, 142 mg sodium
Monday, June 22, 2009
New Location for Pacific Tae Kwon Do opens today!
That's right, the long awaited time is happening tonight. We are beginning our first Tae Kwon Do class right here at Edge tonight. we will begin for warms up at 6:30 pm and then class starts promptly at 7PM.
Remember our address is 1502 N Ainsworth here in Portland, Oregon. I look forward to seeing all of you.
In His Grace,
Mark
Remember our address is 1502 N Ainsworth here in Portland, Oregon. I look forward to seeing all of you.
In His Grace,
Mark
Friday, June 5, 2009
Edge Performance Fitness Grand Opening
As many of you know, I'm joining up with Edge Performance Fitness right here in Portland. Our owner, Kate Fischer has put together an amazing team of professionals-from personal trainers to an chiropractor, acupuncturist, yoga and pilate's instructor, martial artists and more. We have intregrated our services in a very unique, fun, and effective way.
We opened our doors on June 1 at 1502 N Ainsworth. While we are still getting used to everything, we have a huge workout area as well as classroom space for a variety of needs.
Feel free to contact me in order to get more information on this new and exciting opportunity for you to Be a Champion of Life!
In His Grace,
Mark
We opened our doors on June 1 at 1502 N Ainsworth. While we are still getting used to everything, we have a huge workout area as well as classroom space for a variety of needs.
Feel free to contact me in order to get more information on this new and exciting opportunity for you to Be a Champion of Life!
In His Grace,
Mark
Wednesday, June 3, 2009
Getting settled in...
Well, I'm actually getting settled into Edge Performance Fitness and it is awesome. I forgot how hard it was to transport stuff to and fro, set an office, but it is all worth it! My days are still full trying to get everything going as well as keep up my own workouts but I'm looking forward to being more active in training and teaching. Once we start getting all of our links up, I put links in the side bar.
We are also having a formal Grand Opening, so I'm keep all of you advised. Time to get back to work!
In His Grace,
Mark
We are also having a formal Grand Opening, so I'm keep all of you advised. Time to get back to work!
In His Grace,
Mark
Tuesday, May 12, 2009
School Update: Opening June 1, 2009
I have a great announcement. Both Pacific Fitness & Coaching and Pacific Tae kwon Do will be based at Edge Performance Fitness which is a new facility in Portland. The new club is the brainchild of Kate Fischer and will have massage, chiropractic care, a host of fitness classes, and personal training for the competitive athlete as well as folks interested in weight loss. I will be there as a trainer, life coach, and as one of the intake counselors. I will also be running the Tae Kwon Do program.
I am afraid that my postings may slow down a bit as I will be doing alot of painting and remodeling, but I look forward to getting back to you as soon as possible. If you are in the Portland area, feel free to contact me to check out the new facility. I am ALWAYS available for coffee!
Have a great day!
In His Grace,
Mark
I am afraid that my postings may slow down a bit as I will be doing alot of painting and remodeling, but I look forward to getting back to you as soon as possible. If you are in the Portland area, feel free to contact me to check out the new facility. I am ALWAYS available for coffee!
Have a great day!
In His Grace,
Mark
Sunday, May 3, 2009
Some old pictures...
Master Mark and some students, 1992
Master Mark and Matt Conwell
Master Yi and I in North Carolina, 1989Some folks have asked for some old pictures, so here they are!
In His Grace,
Mark
Monday, April 27, 2009
Trainer's Tip: How to Kick the Treadmill Gripping Habit
Holding onto the rails while walking or running on the treadmill is a bad habit that reduces the good effects of your workout. Some people think that walking on a treadmill is like balancing one foot on a log in the water. As a result, the idea of taking their hands off the rails is unthinkable. I've people with many different situations, including multiple medical problems, obesity, and advanced age, release their death grip. Not one of them fell.
Treadmill Rails Don't Need to be Used
Many treadmill grippers are young, not over weight, and heave no medical ailments. It's safe to assume that most people hang on just because the rails and the front bar are there. The very presence of the bar and rails put into the minds of the user that they will wildly topple off if they don't hold on. Letting go never occurs to them. The rails are there for liability purposes, maxium profit, and to hold onto when you turn around to see who is behind you. The front bar is usually used to check your heart rate.
Most people who tell me they will fall off the treadmill are only going 3.4 or 4 mph. However many people I spoken to never had to slow down before letting go. All they need was my suggestion to slow down. Having said that, there are those who have had to slow the machine up as they were just going too fast for what was safe for themselves.
If you don't have a balance problem or other medical issues, simply let go at the speed you normally use. You'll instantly feel many more muscles working. Keep straight and focus on posture. If you are scared or challenged, just slow the treadmill down to a comfortable level until you build your confidence.
Remember that most of the problems with people falling off treadmills center around going too fast for their bodies or having the incline set too high. Know what your body can do and slowly ease into your workouts. Have fun.
In His Grace,
Mark
Treadmill Rails Don't Need to be Used
Many treadmill grippers are young, not over weight, and heave no medical ailments. It's safe to assume that most people hang on just because the rails and the front bar are there. The very presence of the bar and rails put into the minds of the user that they will wildly topple off if they don't hold on. Letting go never occurs to them. The rails are there for liability purposes, maxium profit, and to hold onto when you turn around to see who is behind you. The front bar is usually used to check your heart rate.
Most people who tell me they will fall off the treadmill are only going 3.4 or 4 mph. However many people I spoken to never had to slow down before letting go. All they need was my suggestion to slow down. Having said that, there are those who have had to slow the machine up as they were just going too fast for what was safe for themselves.
If you don't have a balance problem or other medical issues, simply let go at the speed you normally use. You'll instantly feel many more muscles working. Keep straight and focus on posture. If you are scared or challenged, just slow the treadmill down to a comfortable level until you build your confidence.
Remember that most of the problems with people falling off treadmills center around going too fast for their bodies or having the incline set too high. Know what your body can do and slowly ease into your workouts. Have fun.
In His Grace,
Mark
Nutrition Tips: Mediterranean Chicken Sandwich
I'm a huge fan of substituting yogurt for mayo, but I only do that when carefully combining flavors or it's bound to fail. But in this recipe, it's a great way to add moisture to the sandwich, stretching the amount of hummus without adding too much fat.
Needed:
1 tablespoon prepared roasted red pepper (or any flavor) hummus
11/2 teaspoon fat free plain yogurt
2 slices sprouted grain bread or whole grain bread (I use the Ezekiel 4:9 brand)
4 ounces grilled chicken, thinly sliced
1/3 cup loosely packed fresh spinach leaves, stems removed
3 (1/4" thick) slices tomato
4 slices cucumber
2 very thin slices red onion
In a small bowl, stir together the hummus and yogurt until well combined.
Lay one piece of bread on a serving plate. Top it evenly with the chicken, then the spinach, cucumber, tomato, and onion. Spread the hummus mixture evenly over the remaining slice of bread and flip it atop the sandwich. Serve immediately, or wrap in plastic wrap and refrigerate for up to one day.
Makes one serving
Per serving: 340 calories, 36 g protein, 39 g carbohydrates, 4 g fat
Needed:
1 tablespoon prepared roasted red pepper (or any flavor) hummus
11/2 teaspoon fat free plain yogurt
2 slices sprouted grain bread or whole grain bread (I use the Ezekiel 4:9 brand)
4 ounces grilled chicken, thinly sliced
1/3 cup loosely packed fresh spinach leaves, stems removed
3 (1/4" thick) slices tomato
4 slices cucumber
2 very thin slices red onion
In a small bowl, stir together the hummus and yogurt until well combined.
Lay one piece of bread on a serving plate. Top it evenly with the chicken, then the spinach, cucumber, tomato, and onion. Spread the hummus mixture evenly over the remaining slice of bread and flip it atop the sandwich. Serve immediately, or wrap in plastic wrap and refrigerate for up to one day.
Makes one serving
Per serving: 340 calories, 36 g protein, 39 g carbohydrates, 4 g fat
Friday, April 17, 2009
So what is "Discipleship through Movement"?
That question tops the list of the ones that I have been receiving lately since I changed the name of my blog. Well, let me try to explain what I mean. As a pastor, I realize that to empower people to be the best they can be, we first have to engage in real, authentic relationships--not coming from a false sense as we see in much of of society--but rather by accepting people where they are. When I go out speaking about this, I usually ask the audience what their favorite movies are. I get a myriad of answers--Lord of the Rings, Superman, Batman Begins, or whatever the current box office hit is. After getting their answers I tell them one of my favorite movies (or more accurately favorite movie titles) and I tell them that once I start the title they will be able to finish it. I pause, take a breath and start with, "The good..." and the crowd shouts back: "...the bad, and the ugly!"
I then explain that we all have "the good, the bad and the ugly" in our lives. One of the most important tasks we face is accepting these parts within other people around us (and their acceptance of our "stuff" as well) and even our own acceptance of the good, the bad, and the ugly in us. By doing this, we can cast off the lies that hold us back and walk forward into the destiny that waits for us.
I have found that one of the best ways for me to impact the lives of others is through personal training and the martial arts. Through the "movement" of the different activities, I get to establish a friendship and mentoring relationship with them. It becomes a time when we both can grow to empower each other as we work out. In addition, the clients and student get the chance to get physically healthier as well.
It's important to realize that while it is not essential to be a Christian to attend our school or do personal training with us, we do embrace biblical tenets and values. We also will not "preach to you" or try to get a "spiritual scalp." We will try to empower everyone we come in contact with to be Champions of Life.
As part of that mission, we want to make this blog a fun place, an educational place not only covering our travels around, but also to address quetsions and issues in the worlds of fitness training and martial arts. So if you have any comments or questions, please free to email me at: Pacificfitnessandcoaching@gmail.com or Discipleshipthroughmovement@gmail.com.
Thanks for stopping by and I look forward to talking to all of you,
In His Grace,
Mark
I then explain that we all have "the good, the bad and the ugly" in our lives. One of the most important tasks we face is accepting these parts within other people around us (and their acceptance of our "stuff" as well) and even our own acceptance of the good, the bad, and the ugly in us. By doing this, we can cast off the lies that hold us back and walk forward into the destiny that waits for us.
I have found that one of the best ways for me to impact the lives of others is through personal training and the martial arts. Through the "movement" of the different activities, I get to establish a friendship and mentoring relationship with them. It becomes a time when we both can grow to empower each other as we work out. In addition, the clients and student get the chance to get physically healthier as well.
It's important to realize that while it is not essential to be a Christian to attend our school or do personal training with us, we do embrace biblical tenets and values. We also will not "preach to you" or try to get a "spiritual scalp." We will try to empower everyone we come in contact with to be Champions of Life.
As part of that mission, we want to make this blog a fun place, an educational place not only covering our travels around, but also to address quetsions and issues in the worlds of fitness training and martial arts. So if you have any comments or questions, please free to email me at: Pacificfitnessandcoaching@gmail.com or Discipleshipthroughmovement@gmail.com.
Thanks for stopping by and I look forward to talking to all of you,
In His Grace,
Mark
Tuesday, April 7, 2009
Race Update: Vernonia Half Marathon
On Saturday, April 4, Sarah and I ran the Vernonia Half Marathon. It was the first one of our summer season. For both of us, it is a reminder of why we train. It is also a lot of fun! Once again, the people made the trip worthwhile. I must admit that while the course was very scenic--boy was it cold at the beginning. All in all, a great trip!
Saturday, March 28, 2009
Fun at the conference
Grand Entry
Some of the booths and people
Praising God through music and dance
My good friend, Bry Claw, from CLAW Inc.
Warren and Karmen talking to Frank East.
Photos from the First Nation Conference!
June leading worship
Karmen
Karmen making a point.
Behind the scenes, Warren was the leading photo guy!FourSquare First Nations 5th Annual Native Life Celebration
As many of you know, during March 20-22, I had the opportunity to go to the First Nations Conference in Federal Way, Washington with Karmen and June Blake. They had invited me to speak with them at one on the conference breakout sessions concerning their ministry, "Good Healing Voice." As always, it is great to minster with Karmen and June, but this was even more special getting to meet some of the special people that where at the conference.
I was blessed by the spirit of the people there. In addition, there were great speakers throughout the conference that gave powerful messages that were truly anointed. I also had the pleasure of meeting some vital ministries to Native Americans.
One of these ministries hit a passion of mine as it addressed the issues of teen addictions and teen suicide. The ministry is called CLAW Inc. and it is ran by two awesome men of God, LaMeonica "Bry" Claw and his brother Lyle Claw. Both men have powerful testimonies and I encourage you to look up their website at http://www.clawinc.org/. I greatly value both of these men as brothers and I value their awesome spirit of ministry in this vital area.
I also had the opportunity to see one of my great friends from my Multnomah Bible College days, Jeff Shane. Jeff is a wonderful man with a loving spirit. I must admit that the only surprise I had was when he told me his age...has it really been that long? And even if all my Multnomah brothers and sisters are in their late twenties and thirties (and older!) I certainly haven't gotten older (I address denial someday!). In all seriousness, it was great to see Jeff.
Because I am still learning to deal with pictures and the whole blogging thing, I do a picture blog right after this one. Enjoy the sights.
It was a great time of powerful messages, great fellowship, wonderful worship, and the Spirit of God was strong with all of us. I thank Karmen and June, as well as Jeff Yellow Owl, District Supervisor, and all the wonderful new friends I have met. I pray that God continues to bless them and all their vital ministries.
In His Grace,
Mark
I was blessed by the spirit of the people there. In addition, there were great speakers throughout the conference that gave powerful messages that were truly anointed. I also had the pleasure of meeting some vital ministries to Native Americans.
One of these ministries hit a passion of mine as it addressed the issues of teen addictions and teen suicide. The ministry is called CLAW Inc. and it is ran by two awesome men of God, LaMeonica "Bry" Claw and his brother Lyle Claw. Both men have powerful testimonies and I encourage you to look up their website at http://www.clawinc.org/. I greatly value both of these men as brothers and I value their awesome spirit of ministry in this vital area.
I also had the opportunity to see one of my great friends from my Multnomah Bible College days, Jeff Shane. Jeff is a wonderful man with a loving spirit. I must admit that the only surprise I had was when he told me his age...has it really been that long? And even if all my Multnomah brothers and sisters are in their late twenties and thirties (and older!) I certainly haven't gotten older (I address denial someday!). In all seriousness, it was great to see Jeff.
Because I am still learning to deal with pictures and the whole blogging thing, I do a picture blog right after this one. Enjoy the sights.
It was a great time of powerful messages, great fellowship, wonderful worship, and the Spirit of God was strong with all of us. I thank Karmen and June, as well as Jeff Yellow Owl, District Supervisor, and all the wonderful new friends I have met. I pray that God continues to bless them and all their vital ministries.
In His Grace,
Mark
Nutrition Tips: Breakfast Time !
I have gotten alot of emails about a nice, simple breakfast food that would be easy for folks on the go. So here's one that I found this week in The Biggest Loser Family Cookbook. It really is quite good and fits the bill (and your nutritional plan).
Tex-Mex Mini-Frittatas
Need:
Olive oil spray
2 cups egg substitute
2 ounces (1 cup) shredded Light Cheddar cheese
1/4 cup drained canned diced green chiles
Preheat the oven to 350 degrees. Lightly mist 8 cups of a non-stick standard muffin tin with the olive oil spray.
Divide the egg substitute evenly among the muffin cups (about 1/4 cup in each). Bake for 7 to 9 minutes, or until almost set.
Mix the cheese and chiles. Spinkle the mixture evenly over the top of the frittatas. Bake for 8 to 10 minutes, or until the egg is no longer runny and the cheese is melted. Transfer the muffin tin to a cooling rack and allow the frittatas to rest for 2 minutes before serving.
Makes 4 (2-fritata) servings
per serving: 94 calories, 17 g protein, 3 g carbohydrates, 1 g fat (less than 1g saturated), 5 g cholesterol, less than 1 g fiber, 386 mg sodium.
For more great recipes like this I recommend The Biggest Loser Family Cookbook. Check it out!
In His Grace,
Mark
Tex-Mex Mini-Frittatas
Need:
Olive oil spray
2 cups egg substitute
2 ounces (1 cup) shredded Light Cheddar cheese
1/4 cup drained canned diced green chiles
Preheat the oven to 350 degrees. Lightly mist 8 cups of a non-stick standard muffin tin with the olive oil spray.
Divide the egg substitute evenly among the muffin cups (about 1/4 cup in each). Bake for 7 to 9 minutes, or until almost set.
Mix the cheese and chiles. Spinkle the mixture evenly over the top of the frittatas. Bake for 8 to 10 minutes, or until the egg is no longer runny and the cheese is melted. Transfer the muffin tin to a cooling rack and allow the frittatas to rest for 2 minutes before serving.
Makes 4 (2-fritata) servings
per serving: 94 calories, 17 g protein, 3 g carbohydrates, 1 g fat (less than 1g saturated), 5 g cholesterol, less than 1 g fiber, 386 mg sodium.
For more great recipes like this I recommend The Biggest Loser Family Cookbook. Check it out!
In His Grace,
Mark
Wednesday, March 25, 2009
Some photos from the "busy time"...
Here they are! The long awaited photos. I have to tell you they cover a variety of time--from Karmen preparing for a sermon at Flathead to Sarah Baran and her exchange student joining Sarah and I at the "Chocolate Festival" (a another reason to live in Portland!) and the walk through the zoo. There is also the photo of my toothy friend! (Because of the size of photos and stuff, I had to make two entries--I'm still learning this stuff!) Enjoy!
In His Grace,
Mark
It's been a busy time!
Hey everyone, it has been a very busy time. I will be trying to blog little more consistently from now on. This past weekend I attended and spoke at a breakout session at the First Nations Conference in Federal Way, Washington. It was a great time seeing everyone and meeting new friends. The opportunity for ministry is great and the Native American are hungry for the Word and passionate about Christ.
On some personal notes, there are a host of pictures from events that we have been involved in. I will be posting some later today. I have also been preparing for a half marathon on the 4th of April--more about that later! Well, I am off to see a client--have a great day!
In His Grace,
Mark
On some personal notes, there are a host of pictures from events that we have been involved in. I will be posting some later today. I have also been preparing for a half marathon on the 4th of April--more about that later! Well, I am off to see a client--have a great day!
In His Grace,
Mark
Saturday, January 31, 2009
A short trip to California...and other stuff
About two weeks ago I had the opportunity to visit my parents (and the rest of the family) in Merced, Ca. It was a great trip down although I seem to remember it being shorter (maybe that's one of those "mature men" things). The trip in and of itself was great. My mother is doing quite well and I would like to take this opportunity to thank those who have been praying for her.
I stayed about 4 days and then returned. Since then, I have been working on a book project as well as working on some training stuff. My good friend Karman and I have been working on a facilitator's guide for Wounded by Shame/Healed by Grace classes that he and June will be presenting to the Native American pastors. Please pray for this vital ministry.
A lot of folks have sent me emails about some of tae kwon do's history and what is the real truth there. For those folks, I am still doing some research and I will present my results later on this blog as soon as possible. I think that this is a time of refining fire for the Korean arts and I am excited for what the possibilities are.
In His Grace,
Mark
I stayed about 4 days and then returned. Since then, I have been working on a book project as well as working on some training stuff. My good friend Karman and I have been working on a facilitator's guide for Wounded by Shame/Healed by Grace classes that he and June will be presenting to the Native American pastors. Please pray for this vital ministry.
A lot of folks have sent me emails about some of tae kwon do's history and what is the real truth there. For those folks, I am still doing some research and I will present my results later on this blog as soon as possible. I think that this is a time of refining fire for the Korean arts and I am excited for what the possibilities are.
In His Grace,
Mark
Thursday, January 1, 2009
Happy New Year!
I hope everyone had a safe and Happy New Year. I had the chance to reconnect with some old friends last night and we had some wonderful discussions about where life has taken them and where they are looking at being within the next year.
This past week, as I do every year, I have a little year in review. It's a time of reflecting on my life during the year and seeing what God has done. I then start to review some of my values, my life purpose statement, and make sure that what I am involved in what God would have me doing. I spend a lot of time in the Word, prayer, and meditating on what I think God is trying to tell me. From there, I start looking to the future year. I start to plan out the year and reviewing certain projects that I feel He is leading me to.
I think that it is important for us to have an idea of where we are going in the coming year. I also lead my secular clients through a form of this and while I don't put the Christian disciplines at the center of the process, I do place an emphasis on the life mission and purposes. I find that if we are going to live a life that is fruitful, we have to spent time in reflection on that life and then act upon what we have learned.
This is very different from New Year resolutions. I'm looking for much more here. Most resolutions just don't work--partially because they are based upon what I call "pie in the sky" thinking. So if you are tired of the old routine of making resolutions and then breaking them in two weeks, contact me for some ideas for making lasting change in your life.
Thanks for stopping by and Happy New Year!
In His Grace,
Mark
This past week, as I do every year, I have a little year in review. It's a time of reflecting on my life during the year and seeing what God has done. I then start to review some of my values, my life purpose statement, and make sure that what I am involved in what God would have me doing. I spend a lot of time in the Word, prayer, and meditating on what I think God is trying to tell me. From there, I start looking to the future year. I start to plan out the year and reviewing certain projects that I feel He is leading me to.
I think that it is important for us to have an idea of where we are going in the coming year. I also lead my secular clients through a form of this and while I don't put the Christian disciplines at the center of the process, I do place an emphasis on the life mission and purposes. I find that if we are going to live a life that is fruitful, we have to spent time in reflection on that life and then act upon what we have learned.
This is very different from New Year resolutions. I'm looking for much more here. Most resolutions just don't work--partially because they are based upon what I call "pie in the sky" thinking. So if you are tired of the old routine of making resolutions and then breaking them in two weeks, contact me for some ideas for making lasting change in your life.
Thanks for stopping by and Happy New Year!
In His Grace,
Mark
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