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

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

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

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!