Discipleship Through Movement

Found this great video

2011-10-24T15:36:00.000-07:00

I got this great video from Iain Abernethy's website (it's listed on my websites on the profile page--great site!)and I thought it was great. The videos from Youtube originally, check it out and enjoy!

Mexican Turkey Burgers

2011-05-13T16:51:00.000-07:00

Serving these burgers on whole grain buns kicks up the fiber content or wrap them in romaine lettuce to enjoy them "protein-style". Skip the unhealthy fats in mayo and top these juicy burgers with a few slices of creamy avocado and fresh salsa.

Makes 6 burgers

Ingredients:
1 (20-ounce) package extra-lean ground turkey breast
1/3 cup diced fresh mushrooms
1/4 cup chopped cilantro
1/4 cup diced red onion
1/4 cup diced red bell pepper
1/4 cup low-fat Mexican-blend cheese1 tablespoon Mexican seasoning or fajita seasoning
1 teaspoon minced garlic
6 Orowheat Whole Grain Sandwich Thins
1 1/2 medium avocados, peeled, pitted, and thinly sliced
6 tablespoons salsa
6 tablespoons plain non-fat Greek-style yogurt

Instructions:In a large mixing bowl, combine the turkey, mushrooms, cilantro, onion, Bell pepper, cheese, seasoning and garlic. There will be about 24 ounces (11/2 pounds) of mixture, or 4 cups. Divide into 6 (4-ounce) patties. Grill the burgers for 3 minutes on each side, or until the inside is no longer pink. Serve on Sandwich Thins topped with avocado, salsa and yogurt (instead of sour cream).

Nutritional Analysis Per serving (burger only): 120 calories, 23 g protein, 1 g carbohydrates (0 g sugars), 2 g fat (1 g saturated), 40 mg cholesterol, 0 g fiber, 30 mg sodiumWith bun — 220 calories each With bun, avocado, salsa and yogurt — 280 calories each

Weight Strategies #2: Plan to Succeed!

2011-05-13T16:31:00.000-07:00

Studies show that people who plan ahead for their workouts are generally more successful than those who wing it. A few steps to stay on the right path:

Make a date with yourself! Decide when yo want to workout and put it in your day planner. Log that time as yours.

Set an alert on your cell phone to remind you to work out. Or schedule a daily e-mail reminder on your computer.

Pack your gym bag at night. Even it you're rushed in the morning, you can just grab it and go.

Weight Loss Strategies #1: Heat Up, Slim Down

2011-04-20T10:30:00.000-07:00

Good news, Spice fans:

Adding heat to your meal can boost your calorie burn. Capsaicin, the chemical that gives peppers like jalapenos, habaneros, and poblanos their heat, can make your body increase its calorie burn for hours after you eat them, according to a UCLA study. The peppers,improve your body's ability to clear insulin from your bloodstream, which means you might store less of what you eat as fat. So garnish chicken or fish with salsa, and look for other opportunities to add a little spice to your life!

I am back!

2011-04-14T19:12:00.000-07:00

Well, I'm finally back after a hiatus. I hope to be posting up some more exciting things later on. I also will be adding another blog which will deal be called Moments with the Master. As many of you may remember that's the title of a book in process that I 'm working on. At the request of some of my students, I'll be doing a number of the talks that I normally give at the end of my classes. I look forward to talking with many of you. In His Grace, Mark

Some Slaw with That Barbecue?

2010-05-28T14:16:00.000-07:00

Communing with your grill this weekend?

Here's a low-fat side dish! A lot of us will be grilling away this weekend, and often that means fatty side dishes full of mayo. But here's a crunchy, delicious slaw dish from Pacific Fitness & Coaching:

Mandarin Cabbage Slaw

Ingredients
3 cups raw cabbage, shredded
8 ounces canned hearts of palm
16 ounces tangerine sections
1/3 cup fat-free honey Dijon salad dressing

In a large bowl, combine cabbage, hearts of palm (cut in strips), and tangerine sections (also known as mandarin oranges). Toss with the dressing.
Serves 8

NUTRITIONAL VALUES:
Calories: 47 Fat: 0 g Carbohydrates: 11 g Protein: 2 g

10 Snacks for Convenience

2010-05-06T09:54:00.000-07:00

When you have to grab something quick...
I suggest these quick snack ideas when you need a healthy snack and need it fast!

1. Three dates stuffed with an almond in place of the pit (90 calories)
2. Ryvita cracker (2 cracker) with 1 tablespoon natural peanut butter (140 calories)
3. Medium orange + 6 whole cashews (110 calories)
4. Small apple + 1 tablespoon of natural peanut butter (150)
5. Yogurt (1/2 cup plain) + 5 almonds (105 calories)
6. Three cups air-popped popcorn (80 calories) + 1 teaspoon canola oil + dash of salt (120 calories)
7. Banana, peeled and frozen (120 calories)
8. Kashi TLC granola bar (140 calories); when buying "healthy" energy bars look for varieties that have at least 3 grams of fiber per 150 calories.
9. Hard-boiled egg (75 calories)
10. Fourteen raw almonds, 1 miniature box of raisins (130 calories)

In His Grace,
Mark

Black Bean Hummus

2010-04-23T11:05:00.000-07:00

Beans are full of fiber, which will keep you feeling full longer, and an inexpensive source of protein.

1 cup black beans, cooked, drained
1 clove garlic, minced
1/4 cup soft silken tofu
1½ tablespoons tahini
1 teaspoon ground cumin
1 teaspoon extra-virgin olive oil
Juice of 1 small lime
Dash of salt
Ground pepper, to taste
Sprinkle of ground paprika

Place the beans, garlic, tofu, tahini, cumin, oil, and lime juice in a food processor. Whirl until the mixture is smooth. Season to taste with salt and pepper. Serve in a bowl, garnished with a sprinkle of paprika.
Black Bean Hummus will keep for 4 to 5 days, tightly covered in the refrigerator.

Yield: 4 Servings
Per ServingCalories: 111Fat: 5 g Carbohydrates: 12 gProtein: 6 g

Have fun
Mark

Ah, Asparagus!

2010-04-22T08:22:00.000-07:00

This Spring Veggie Is a Seasonal Delight!

This quintessential spring veggie is rich in vitamins A and C, as well as potassium and zinc. One cup (6 to 8 spears) provides 67% of the folate you need in a day; this nutrient is important for heart health and preventing birth defects.

Calorie count: One medium-sized asparagus spear (5 to 7 inches long) is a mere 4 calories, making a one-cup serving equal to just 33 calories.

Buying and storage tips: Look for local asparagus at farmers' markets, grocery stores, even roadside stands—it will be younger, fresher, sweeter, and more tender than the imported stuff. When you buy, look for straight spears with crisp, tightly-closed tips. Thickness, surprisingly, is not an indication of tenderness. Thin spears may be tough, and some varieties of thick asparagus are surprisingly sweet and tender.

At home, keep refrigerated—either upright in a container with an inch of water or wrapped in a damp cloth or paper towel. Asparagus will keep for 2 to 3 days in the fridge but for best flavor, use it as soon as possible.

In His Grace,
Mark

Saturday Breakfast: Ham and Cheese Breakfast Melt

2010-04-17T09:55:00.000-07:00

You can add mustard or a slice of tomato to customize this sandwich, if you like. It reheats well, too, so you might want to make two at a time and warm the second one the following morning!

1 Thomas' Light Whole Grain English Muffin,
split1 slice (1 ounce) lean, low sodium ham or leanCanadian bacon
2 egg whites
1 slice low- or reduced-fat Cheddar cheese
Salt and pepper to taste

Coat an egg ring (see note) with olive oil cooking spray. Toast the muffin halves until they're lightly browned. While the muffin toasts, warm the ham for about 1 minute in a small nonstick skillet. Remove the ham from the skillet and place it on half of the toasted English muffin. Cover to keep it warm. Place the prepared egg ring in the nonstick skillet over medium heat. Pour the egg whites into the ring. Cover the pan and cook over medium heat for about 3 minutes, or until the eggs are nearly set. Run a knife or spatula around the inside edge of the ring to break the egg loose. Remove the ring. Flip the egg over and cook it for about 30 seconds longer, or until done. Place the egg on top of the ham. While the egg is piping hot, lay the cheese over it. Top with the remaining muffin half. Serve hot.

Note: If you don't have an egg ring, you can use the ring from a wide-mouthed canning jar, sprayed with olive oil cooking spray.

Makes 1 servingPer serving: 230 calories, 25 g protein, 25 g carbohydrates (6 g sugars), 6 g fat (2 g saturated), 20 mg cholesterol, 8 g fiber, 570 mg sodium

Enjoy!
Mark

Setting a Goal, Getting Specific

2010-04-17T09:49:00.000-07:00

Here's how to take your goals seriously:

"Just thinking about something," says Pacific Fitness & Coaching’s Mark Pearson, "will never get you started. But if you set a concrete goal like 'I will sign up to volunteer with a local group this week,' you're more likely to do it."

"Putting an exercise goal down on paper," says Pearson, "or in your workout log (listing which days and how much you'll exercise) can help you stay focused no matter what else is going on in your life. And if you exercise during the day, maybe you're less likely to eat unhealthy foods that day."

"Perhaps it would help to have a long term exercise goal too," he says. "Aim for a 5K or some other goal about 3 months away.""If you continue to set goals and don't reach them, then the frustration just builds," says Pearson, "I don't care if it's 15 minutes per day, but you will feel better if you are hitting your goals."

5 Workout Guidelines

2010-04-13T12:54:00.000-07:00

It's important to stay hydrated, so drink water before, during and after your workouts.
Remember, once you're thirsty, you're already dehydrated.
In general, keep your abdominal muscles engaged and your spine neutral. You want to maintain a strong structure through your spinal column when exercising.
Never swing the weights when doing strength exercises. Move in a slow and controlled manner.
Make sure to maintain steady, rhythmic breathing throughout all exercises. Avoid holding your breath when exerting yourself.
When you can do the recommended number of repetitions of a strength exercise without becoming fatigued, it's time to increase the resistance.

Some easy suggestions on eating...

2010-04-12T11:40:00.000-07:00

Most overweight Americans have a history of eating and drinking the wrong types of food and beverages, and consuming too little of the right kinds.

When I start working with folks I try to introduce them to the following ideas:

1. Veggie-load in every way possible.
2. Amp up their fruit intake by skipping sugar juices and adding fresh fruit to nutritious smoothies.
3. Learn to love (and pronounce) quinoa (KEEN-wah)—it's a grain and a protein!
4. Eat lean cuts of meat and poultry.
5. Eat sandwiches with one slice of Ezekiel bread, which is full of fiber.
6. Select whole grains such as brown rice and whole wheat noodles.
7. Minimize consumption of red meat and high-fat dairy foods.

In His Grace,
Mark

Can the Scale Lie? Sometimes that Number Isn't the Whole Truth

2010-04-09T15:18:00.000-07:00

Your scale can't measure how great you feel, how much healthier your body is, or even how much trimmer you really are—and yet most of us base our opinion--and feelings--about our weight-loss success almost exclusively on that one little number. When your scale disappoints, remember this:

Are your healthy-eating and exercise habits helping you reach important goals in your life—such as having more energy and strength to play with your kids or grandchildren, having more confidence, taking charge of your health, or even getting ready for a charity walk?
Write down your goals—and see how your new habits are helping you attain them.
When you're feeling frustrated about slow weight loss, an unsolicited compliment from a family member can be a welcome reality check. "Hey Mom, how much weight have you lost—you look great!" Don't brush off the admiration. You've earned it. Now bask!
Imagine what could happen if you let a mere number of the scale prompt you to quit working toward a healthier lifestyle. You'll not only stop losing weight—you'll also find yourself back on a path that leads to cravings, weight gain, low energy, frustration, and bigger threats to your health.

In His Grace,

Mark

Chicken Cacciatore

2010-04-01T09:08:00.000-07:00

A Healthy Version of an Italian Favorite!

Aussie chef Curtis Stone whipped up a healthy version of Chicken Cacciatore for the cast of The Biggest Loser earlier this season. Here's the recipe!

Serves 4

Ingredients2 teaspoons olive oil
Four 4-ounce pieces boneless, skinless chicken breast
1 cup onion, sliced thin
1 clove garlic, chopped fine
1 red bell pepper, cut into medium dices
2 cups button mushrooms, cleaned and quartered
¼ cup red wine
2 cups Muir Glen diced fire roasted tomatoes (sodium free)
1 sprig thyme
1 bay leaf
½ teaspoon dried oregano
1 cup broccoli, cut into small pieces
1 tablespoon chopped parsley
5 kalamata olives, pitted and roughly chopped
1 cup steamed brown rice to serve

Heat a large saucepot over medium high heat and add 1 teaspoon of oil to the pan.
Season the chicken with pepper and sear for 2 to 3 minutes on each side or until golden brown.
Remove the chicken to a plate and add the remaining oil to the pan.
Saute the onions for 3 minutes stirring constantly, then add the garlic and bell peppers.
Cook the garlic and peppers for 2 minutes and add the mushrooms.
Cook the mushrooms for 4 minutes stirring often.
Add the red wine and allow to reduce until almost dry.
Add the tomatoes to the pot and stir well.
Add the thyme, bay leaf and oregano.
Bring to the simmer and reduce heat to low.
Add the chicken back to the sauce and simmer gently for 8 to 10 minutes or until the chicken is cooked through and the sauce has thickened slightly.
Stir in all but one pinch of the parsley.

To serve, spoon 1/4 cup of brown rice onto the center of a serving plate.
Place one portion of chicken on top of the rice and spoon some of the sauce and vegetables over the chicken, repeat with remaining plates.
Sprinkle a little of the chopped olives and remaining parsley over each plate of chicken and serve.

Nutrient Analysis – per serving
Calories 300; fat calories 60; total fat g 7; sat fat g 1.5; chol mg 65; sodium mg 470; total carb g 25; fiber g 4; sugars g 8; protein g 30

In His Grace,
Mark

Tips on Portion Sizes

2010-04-01T09:03:00.000-07:00

Why weighing and measuring matters:

When it comes to eating the appropriate serving size for weight loss, it's a smart thing to weigh and measure all your food at first. That way you'll begin to visualize a normal portion size. (And "normal" is not the portion size you'll get in a restaurant!)After a week or two, you'll master portion sizes and won't need to weigh and measure every time you eat. You'll know what a cup of rice or 4 ounces of meat looks like. You will be able to eyeball the food on your plate and know how much you're eating.

To get started, we recommend that you buy a food scale or postal scale so that you can more precisely measure what you're eating. Next, buy a set of measuring cups and spoons. In situations where you don't have cups available, use your fist to figure out correct portions. One cup of whole grains, vegetables or fruit, for example, is about the size of your clenched fist. A serving of protein is about the size of a deck of cards.Also, we encourage you to write down what you eat. Those who keep food journals tend to be more successful at losing weight and keeping it off than those who don't record their intake. A food journal helps you keep track of what you're actually eating and how many calories you consume each day. Consistent tracking keeps you accountable and less susceptible to impulse eating during the day.

In His Grace,
Mark

Broke Bean Stew

2010-03-29T11:27:00.000-07:00

You don't have to spend big bucks for something warm and tasty! Beans are a great, inexpensive source of protein and fiber.
1 Tbsp olive oil
1 large yellow or white onion, chopped
1 Tbsp chopped garlic
1 tsp ground cumin
1 tsp chili powder
1 tsp red pepper flakes (optional)
1 can (28 oz) diced fire-roasted tomatoes
3 cans (15.5 oz each) chickpeas (or kidney beans, black beans, white beans) rinsed and drained (or 4 1/2 cups cooked beans)
4 cups fat-free low-sodium chicken or vegetable broth
¼ cup chopped cilantro
3 cups fresh baby spinach leaves, chopped kale or Swiss chard
Heat olive oil over medium-high heat in 4-quart saucepan. Add onion and sauté about 5 minutes, until softened but not browned. Add garlic and cook 1 minute longer. Do not brown garlic. Add spices and tomatoes and simmer about 5 minutes. Add 3 cups (2 cans) of beans and 2 ½ cups of broth and bring to a boil. Reduce to a simmer. Place remaining beans and broth in bowl of food processor or in blender. Add cilantro and puree until smooth. Add mixture to stew. Add spinach and heat just until wilted. Stir well and serve hot.
Servings: 10 (1 cup each)Per Serving: 160 cal, 8 g pro, 26 g carb, 7 g fiber, 3 g fat, 0 g sat fat, 0 mg chol, 330 mg sodium

Have fun and enjoy this one!
Mark

Weight Loss on the Road

2010-03-26T11:47:00.000-07:00

Travel Tips from PFC Experts

What to do when you're on the road? Stick to your weight loss plan or allow yourself some wriggle room? Here's what our Pacific Fitness & Coaching experts have to say on the topic.

Fitness Expert Mark Pearson: My view is that if you travel ALL the time, then you need to find a way to fit your normal routine into your travel. But, if you only travel once in a while, then it's not going to make or break your lifestyle. Trips to Disney, Europe, Vegas, etc., don't come along that often. Therefore, the best plan is to make some decent choices, don't go overboard, and don't worry about being "on program." It's not an excuse. It's just being realistic. You go there to have fun for a few short days. So make the trip itself very active and don't worry about getting to a gym!

Fitness Expert Sarah Seaborne: When eating out, I suggest that you order off the menu (no buffets) when possible and consider packing some snacks in your luggage that you can eat 30 minutes before heading out such as energy bars, nuts (bring small ziploc baggies for portion control), apples or low-fat granola bars.

Get access to our community of amazing members, and the meal plan and fitness tools of Pacific Fitness & Coaching Transformation program.

5 Ways to Shake Up Your Week

2010-03-24T11:19:00.000-07:00

Losing weight is about keeping the momentum and interest in your plan alive by trying new things. Here are 5 you might consider this week, suggested by Pacific Fitness & Coaching's expert Mark Pearson.

1. Try a brand new recipe you've never tried before. It can be from the PFC blog or other source. Share it!

2. Pick a favorite restaurant and create a healthy plan that's different than what you would normally eat. If it requires you to ask the waiter for a modification, that's even better. Write down your experience, including how well you followed through with your plan.

3. Eat two fruits this week that you haven't eaten in the last six months.

4. Eat two veggies this week that you haven't eaten in the last six months.

5. Perhaps the hardest of them all--throw some food away, be it a junk food/trigger food from your kitchen, your work place, or maybe excess food that is on your plate at a restaurant.

Begin your journey. Contact Mark today!

Protein All-Star Snacks

2010-03-11T08:32:00.000-08:00

The Pacific Fitness & Coaching eating plan encourages snacking, and fortifying a snack with protein will give you extra energy to go the distance. Here are some protein all-stars that our experts recommend:

1. Edamame (1/2 cup), buy frozen and follow cooking instructions (80 calories)
2. 5 celery stalks (4" long) and 1/2 cup low-fat cottage cheese (95 calories)
3. 1 large dill pickle and 1 tablespoon natural peanut butter (125 calories)
4. WASA Rye Crispbread (1 cracker) with 1/2 cup low-fat cottage cheese (115 calories)
5. Two slices turkey breast lunch meat rolled with 2 teaspoons cranberry jelly (100 calories)
6. Thinly sliced medium apple or pear with 1 ounce of cheese (150 calories)
7. Shrimp cocktail, 12 small shrimp with ¼ cup cocktail sauce (100 calories)
8. 1/4 can tuna with 1/4 cup non-fat plain yogurt and 1 miniature box of raisins (125 calories)
9. Cottage cheese, 1/2 cup low-fat + 1/3 cup canned pineapple (120 calories)
10. Veggie burger, soy-based, + 2 pickle slices and 1 tablespoon of mustard (110 calories)

Spinal Mobility: The Missing Link Of Core Training

2010-02-17T14:57:00.000-08:00

Modern-day triathletes have evolved their training to include more cross-training activities with a strong emphasis on increasing core strength. This trend reduced injury rates and allowed athletes to perform at higher levels. However, in most core strengthening programs, one key component is consistently overlooked: spinal mobility. By increasing spinal mobility, triathletes can optimize bike fit and comfort, prevent injury and enhance performance.

The spine moves in three planes. In all three triathlon disciplines, the sagittal (or forward-backward) plane is the primary plane of movement. Repetition of sagittal movement leads to restricted spinal mobility in rotation (transverse plane) and side-to-side extension (frontal plane). This effect of the single-plane movement of triathlon is exacerbated by the flexed “caveman” posture many of us sit in for eight hours a day at the office. The spinal immobility and other postural and muscular imbalances that result from spending so much time locked in this position often cause leg malalignment, abnormal muscle firing and soft tissue restrictions. These problems may in turn create injuries such as sciatica, ITB (iliotibial band) syndrome, shoulder impingement and Achilles tendinosis.

In swimming, normal and symmetrical thoracic (mid-back) extension and trunk rotation are crucial to performance. The last 20 to 30 degrees of shoulder flexion (arm elevation) actually come from extension of the thoracic spine and not shoulder mobility. If this motion is not possible, the result is a shorter and less efficient swim stroke. Worse, inadequate thoracic extension can also lead to shoulder impingement and pain. Proper trunk rotation also helps to clear the shoulder blade during the recovery part of the swim stroke (arm out of the water), reducing the possibility of shoulder pinch.

Symmetrical lower extremity movement in cycling is essential for power production, pedaling efficiency, saddle comfort and injury prevention. Because the upper body is fixed on the bike, abnormal spinal/pelvic rotation will cause the legs to operate out of the straight plane (the thigh/knee/lower leg may be angled in or out). This results in abnormal stress and strain, creating a dreaded overuse injury. In some cases this can be corrected with shims or a bike fit, but the underlying issue may not be resolved until spinal mobility asymmetries are addressed.
Another cycling-specific restriction is limited mid-back (thoracic) extension or back bending. This forces the neck to compensate (more so in an aero position) and can lead to excessive strain on the neck and upper trapezius region and may contribute to headaches and visibility restrictions. Improved spinal mobility in this region may allow for a more aero bike position and thus improvement in performance. Lung volume has also been shown to increase with improved thoracic mobility. A few studies have shown improved chest expansion, increased lung volume, improved posture and increased spinal mobility with thoracic spine mobility exercises. Obviously, these benefits can have a direct impact on all three disciplines.

Runners with asymmetrical spinal mobility often exhibit biomechanical faults, such as a functional leg length discrepancy, that lead to abnormal rear-to-forefoot loading, excessive motion in the lateral or rotation plane, abnormal stride length and an overall decrease in efficiency. These deficits are ticking time bombs waiting to explode when you increase volume or intensity, and can lead to everything from plantar fasciitis and patellar tendinosis to shin splints.

Bottom line: Do not discount the importance of core strengthening, but give spinal mobility equal attention so that you can realize your maximum potential and reduce overuse injury. Normal and symmetrical spinal mobility are essential for optimal muscular recruitment and for reducing muscular fatigue, resulting in greater force (power) production and more efficient movements. Think of the combination of core strength and spinal mobility as a tree trunk that is strong but not rigid, so that it bends but never breaks in strong winds.

In His Grace,
Mark

Tips on Portion Sizes

2010-02-15T18:40:00.000-08:00

Why weighing and measuring matters

When it comes to eating the appropriate serving size for weight loss, it's a smart thing to weigh and measure all your food at first. That way you'll begin to visualize a normal portion size. (And "normal" is not the portion size you'll get in a restaurant!)After a week or two, you'll master portion sizes and won't need to weigh and measure every time you eat. You'll know what a cup of rice or 4 ounces of meat looks like. You will be able to eyeball the food on your plate and know how much you're eating.To get started, I recommend that you buy a food scale or postal scale so that you can more precisely measure what you're eating. Next, buy a set of measuring cups and spoons. In situations where you don't have cups available, use your fist to figure out correct portions. One cup of whole grains, vegetables or fruit, for example, is about the size of your clenched fist. A serving of protein is about the size of a deck of cards.Also, I encourage you to write down what you eat. Those who keep food journals tend to be more successful at losing weight and keeping it off than those who don't record their intake. A food journal helps you keep track of what you're actually eating and how many calories you consume each day. Consistent tracking keeps you accountable and less susceptible to impulse eating during the day.

For more ideas, contact us for our Weight Loss 911 bootcamps.

Women's Self Defense Level 1 Seminar

2010-01-28T10:55:00.000-08:00

We will be teaching a Women's Self Defense Seminar at Edge Fitness, 1502 N Ainsworth, here is Portland, on February 27, 2010. The seminar will start at 9 AM and will conclude at 4 PM.

Pre-registration is $105
Registration at the door is $120

Contact me for details
Mark

Moments with the Master: The December Rush

2009-12-14T10:47:00.000-08:00

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

Yipes! Time is speeding by...

2009-11-02T11:14:00.000-08:00

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

2009 Timberline Half Marathon

2009-09-22T11:40:00.000-07:00

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

Moments with the Master: Cabin Times

2009-09-08T11:07:00.000-07:00

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.

Nutrition Tips: Family Favorite Breakfast Scramble

2009-09-08T09:04:00.000-07:00

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)

Nutrition Tip: Grilled Chicken with warm Mango Salsa

2009-09-03T09:55:00.000-07:00

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

Happy Birthday Eli!

2009-09-02T15:19:00.000-07:00

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

2009-09-02T15:10:00.000-07:00

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.

Moments with the Master: Introduction

2009-09-01T11:35:00.000-07:00

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

Back from vacation, facing old challenges

2009-07-30T11:07:00.000-07:00

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

And just so, you know we were workin'...

2009-07-07T14:03:00.000-07:00

That's Jonathan Zoesch, Dylan, and I taking a break while moving stuff in the rain

Okay, now we are just be hams!

Bill Amadon and Dylan putting stuff together

Dylan checks the plans!

Not done yet...

2009-07-07T13:57:00.000-07:00

Ian and my office...

Yikes!

I hate painting!

Kate office looks fun!

Some fun before photos at Edge

2009-07-07T13:51:00.001-07:00

Tae Kwon Do classroom

Moving equipment in

And more moving!

Bikes and more bikes!

Moments with the Master

2009-07-02T10:43:00.000-07:00

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

Nutrition Tip: Chocolate-Peanut Butter Gramwiches

2009-07-02T10:20:00.000-07:00

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

New Location for Pacific Tae Kwon Do opens today!

2009-06-22T14:20:00.000-07:00

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

Edge Performance Fitness Grand Opening

2009-06-05T15:18:00.000-07:00

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

Getting settled in...

2009-06-03T11:06:00.000-07:00

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

School Update: Opening June 1, 2009

2009-05-12T14:22:00.001-07:00

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

Some old pictures...

2009-05-03T21:16:00.000-07:00

Master Mark and some students, 1992

Master Mark and Matt Conwell

Master Yi and I in North Carolina, 1989

Some folks have asked for some old pictures, so here they are!

In His Grace,

Mark

Trainer's Tip: How to Kick the Treadmill Gripping Habit

2009-04-27T15:24:00.000-07:00

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

2009-04-27T15:05:00.000-07:00

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"?

2009-04-17T15:14:00.000-07:00

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

2009-04-07T20:46:00.000-07:00

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!

More friends from the conference

2009-03-28T12:09:00.001-07:00

Worship in the Workshop

Jeff Shane and I during a break

Fun at the conference

2009-03-28T12:03:00.001-07:00

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.

More Photos!

2009-03-28T11:55:00.001-07:00

The music of RainSong

Jeff Yellow Owl leading us

Me speaking about the role of Men's Minstry

I couldn't resist!

Karmen won't be so quick to have me take pictures next time!

Photos from the First Nation Conference!

2009-03-28T11:49:00.001-07:00

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

2009-03-28T10:51:00.000-07:00

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

Nutrition Tips: Breakfast Time !

2009-03-28T10:29:00.000-07:00

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

The rest of the photos

2009-03-25T11:00:00.001-07:00

Some photos from the "busy time"...

2009-03-25T10:51:00.000-07:00

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!

2009-03-25T06:41:00.000-07:00

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

A short trip to California...and other stuff

2009-01-31T13:11:00.000-08:00

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

Happy New Year!

2009-01-01T11:51:00.000-08:00

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

Meeting up with old friends

2008-12-02T13:23:00.000-08:00

Earlier this week I had the opportunity to see April Romine and she thrilled me (kinda) with the idea of doing a facebook page. My initial reaction is whoa, hang on there, that's all I need, one more thing to do--especially since trying to get that darn website up...and that utube channel thingie going. I really am lucky to do this blog (maybe I should get Dillion to help, he's on that whole computer generation thing...hmm). So I bravely jumped on the task and I have been thrilled to find some of my Multnomah friends there. It is exciting to see what God has been doing in their lives and the different paths they are on.

It also reinforced a message that I have been saying for sometime now. And that is, (yep, you guessed it, my soapbox coming out), we have to chose between intimacy and isolation. I believe that these are the most important questions we will face in our lifetimes. The first and primary question has to do with intimacy with God or isolation from God. This has implications for not only this life, but for eternity. But I am also talking about the choice of intimacy or isolation between people--our community that surrounds us. It is our wiliness to be comfortable with sharing the good, the bad, and the ugly (and we all have elements of those things within ourselves) and also giving acceptance to those to share their "stuff" with us as well. The problem originates from the fact that the very place where this should happen (the church), it doesn't.

I think that the emerging of websites like Facebook or Myspace point to the haunting loneliness that nags at us. That's one of the reasons that I place such an emphasis on mentorship--on building relationship within the community around us. We have to be havens of rest and safety--we have to be ready to accept "the good, the bad, and the ugly" in others, (and to be comfortable enough in our skin to experience the same with them).

I would like to leave you with two challenges. First, to be brave enough to be accepting to someone and share with them, and two, if you find that is painful for you--if you are tired of the rejection that you have experienced in the past, but want to experience the healing that i am talking about, please contact me.
In His Grace,
Mark

Happy Thanksgiving!

2008-11-26T12:44:00.000-08:00

First, I just want to thank all of you who responded to the offer of the healthy concept of Thanksgiving dinners. I think that as you begin to incorporate these plans into your holiday time not only will you feel healthier, but it will provide a time for your family to come together in the true meaning of the holidays. I hope and pray that these ideas work especially for your families as they have for ours.

Happy Thanksgiving!
Mark

Runnin'

2008-11-17T14:57:00.000-08:00

I am, like I imagine many of you are running at warp 9! This past weekend Sarah and I went to Yoncalla, Oregon in order to visit her parents and attend an annual "Birthday Dinner" that she and her sibling celebrate every year around this time. It was a great time but really tiring.

And, of course, (as usual) I have myself double booked this weekend (and week) and as a result found myself spending alot of time catching up today. In midst of all my feeling sorry for myself this morning I started to get a killer headache. I don't know about you, but when I'm not feeling up to par or sick, I have a tendency to get grouchy. Uh, ok, I get whinny. Here sat the day's agenda before me and I'm moping around the house with no one to complain to except the dog (and he was trying to sleep!). About midway through my emotional funeral, I was tempted to pray and one of the things that God started to let me know was that I hadn't taken a rest. In a long, long, long time. I dug out my daytimer and review the last few months and had to confess that time and time again I had violated God's Sabbath. I wasn't taking the time to just be with God--not traveling around for Him--not ministering to others for Him--just being with Him.

I know, I know. We ALL are super busy. And it isn't out of some misguided, legalistic rule that I say stuff like this, but rather it comes from the reality that there are times in this life when the road is too hard for us. We HAVE to stop and spent quality time with the Lord. sometimes the most spiritual thing we can do is rest.

Can I encourage you to rest today or this week? Even if it isn't a whole day but maybe just a 15 minute break--give it a shot. As for me, I going to rest a bit and spent some time with God just chillin'
In His Grace,
Mark

The rain has really hit Portland now...

2008-11-11T15:46:00.000-08:00

And I love it! Now before everyone starts calling me the silly Californian, I just want to encourage folks that there is a lot of things that we can do in this weather. Some of us love to run during these rainy times (okay, maybe that's just me). Aside from a little mud, especially on the trailruns, it's a nice cool time to get outside. If you belong to a gym, this may be the time for you to try some of the classes that your gym has to offer.

All of us have a tendency to put on some weight during the Thanksgiving Day and Christmas season. The key for us is to plan out activities that keep us burning calories as well as planning out healthy, festival meals. Later this week I will present you with an outline of a meal we established sometime ago in place of the traditional meal.
In His Grace,
Mark

I have been way too busy...

2008-11-01T09:23:00.000-07:00

Like most of you, I have found myself to be waaaaaaaaaay to be busy this past month. I had went to the Flathead church with Karmen and June Blake again the week after the Portland Marathon. We Had a great time of fellowship with the people there.

On the way up, we stop at the National Bison Reserve and had the opportunity to see a bunch of animals as well as enjoy the countryside. We also had the chance to spend a significant amount of time traveling th area to see what the needs are in the community.

Later at the church we had a wonderful time of worship led by June while I gave a sermon entitled It's Only a Matter of Time, which centers of the idea of biblical hope in our lives.

Upon returning to the city of Portland, it has been a whirlwind of activity trying to heal from the marathon as well as getting back to general training. I felt what I have heard some of my clients tell me about how life has a way of stealing time away from us. Of course, the easy way out of that one (as a life coach) is to just tell them to "improve their boundaries"--but I think that it goes much further than that.

I know that when I am feeling this way, I don't need folks sounding off one liners--no matter how good they sound. Rather I have seen that I need to be reminded that I am not alone--I don't experience life within a vacuum. I find that I begin to forget those things in my life that I have made a priority. For me, it is that reestablishing of priorities (through the content of real relationships) that gets me back on track.

If you feel trapped on this neverending treadmill of life, please feel free to send me an e mail and let's talk about it. In the meantime, I hope you enjoy the photos.

In His Grace,

Mark Pearson

Portland Marathon

2008-10-09T08:15:00.000-07:00

Well, it has taken this long for me to write about the Portland Marathon--partially because I'm still in pain! I did everything wrong at this one and broke all the rules. The first mistake I made was not eating...at all (Yes, all you runners can cringe!). After that, I warmed in the first couple miles and then began a sort of "recon shuffle" jog. I ended up spying a young runner and decided to use him as a pacer (I know, I know, HUGE difference between 18 or 19 and 45!). We were doing good, I was following him for about 8 miles when the kid threw it into warp speed (he was just warming up...).

Then, this being Portland, it started raining. I ended slipping on a manhole cover (I didn't know they got slippery. Then the blisters started showing up. Ouch.

I know this sounds like a nightmare--and as I sit here nursing my poor abused muscles (still!) and the blisters that cover almost all of my right heel (and the rest of the foot)--I got to tell ya: I had a blast! The sense of accomplishment, especially in light of what doctors had once told me about my back (that I would never be able to run again--I would limp throught life--I would never kick again) and I once again have to praise God that He is the Ultimate Healer. He just loves to heal and restore His children!

I would love to hear from some of you about how God has done the same for you. Well, I am leaving for Montana later so I have to complete my prep for that trip. I pray that the Lord blesses you this week.
In His Grace,
Mark

Prayer Requests

2008-10-02T17:46:00.000-07:00

I have a prayer request for all of you. Karman and June Blake, and I will be returning to the Flathead Indian Reservation to speak at a service there on the 12th of October. We plan to be speaking to the elders there about the importance of restoration minstries in the church. I ask that you pray for our safety in travel and also that the hearts of the people would be touched by what God has called us to share.
Thanks
In His Grace,
Mark

Congratulations to the Pure Desire Ministries International team!

2008-10-01T20:17:00.000-07:00

They are finally in their new office! As many of you know this ministry was founded by Dr. Ted Roberts, former Senior Pastor of East Hill church in Gresham, Oregon. This ministry is on the cutting edge of dealing with the bondage of sexual addiction. The new address is P.O. Box 2310 in Gresham, Or, 97030. The website is Puredesire.org. Keep up the good work team!
In His Grace,
Mark

Timberline Marathon and Half Marathon

2008-09-15T16:39:00.000-07:00

Both days were the rare kind we have here in Oregon--SUNNY! It was a great time both days and we were able to meet alot of new folks. One of the people we met stood out in particular, a woman named Debbie who was a grandma doing the half marathon on Sunday. Sarah and I had volunteered to be the "sweepers"--which means we were the last ones on the trail to make sure noone was left behind. This delightful woman was at the back of the line with us for the whole trip. She told us of her struggle with weight issues and also of she wanted to be an example not only to her kids but grandkids as well. It was hard going for her but she was doing well until she reached this steep hill about 2 miles from the finish line. The hill threatened to do her in--it sapped her energy and spirit. She had reached the point where she could not go on. Sarah and I gave her some food and water. After a 15 minute rest, she was able to start again. I carried her fanny pack and Sarah took her arm in arm for a while till we got on the even trail. All the while we gave her encouragement. Later, when she crossed across that finish line with tears in her eyes, she introduced us to her family that faithfully waited for her.

I have found that life can be like that at times. There times when we are hit upside the head and heart and the steep hills of life overwhelm us. We sit down and we can't go any further. But I have also found that God will gather people around you to help you get up that hill. I am reminded of the paralytic in Mark 2 who was lowered through the roof by his close group of friends. He was unable to help himself--life had beaten the snot out him. His energy and spirit had been sapped. But his small group helped him get to Christ so he could be healed.

Many times when I am asked to explain our "discipleship in motion" concepts, I focus on the importance of the the people of God--that small group of friends put into our lives by the very hand of God to encourage us. As we face physical tasks or activities, I have found that encouragement is like cool water on a hot summer's day, it refreshes and sustains us. I am so thankful that God put this woman in my path so I could be reminded of this and she could receive the encouragement she needed.
In His Grace,
Mark

Montana Trip

2008-09-08T13:57:00.000-07:00

This past weekend I had the opportunity to go to the Flathead Indian Resevation in Montana with Karman Blake and his wife June. It was awesome to see the people there and the strong sense of calling in their small church. Their church has been in turmoil and attack from the enemy and as a result the folks there are greatly wounded. It was a great time for the beginning of healing in their community.

June led us in an annointed time of worship and Karman's sermon was awesome. I conducted the communion time and spoke into their lives at that time. All of us walked away with a renewed sense of God's power within His people.

On the way I had the opportunity to meet Jeff Yellow Owl, who is the District Supervisor for the First Nations Foursquare District. It was awesome to hear how God is moving within this vital ministry area.

In His Grace,
Mark

Nutrition Planner: A FUN Breakfast

2008-08-26T11:00:00.000-07:00

Good morning everyone! I hope the weekend was safe and fun for you. Someone asked if I had a recipe for a healthly but fun breakfast--and it happens I do! At first, I wasn't sure about this one, but after I had it I was hooked. We call it the Peanut-Butter Breakfast Banana Split.
Here goes:

1 small ripe banana (about 6" long) halved lengthwise.

1tsp reduced fat peanut butter

1/3 cup low fat, artificially sweetened Boston cream pie-favored yogurt

2 Tbsp crunchy, high fiber, low sugar cereal (like Grape-Nuts)

1) Place banana halves in small banana split dish or shallow bowl, with cut sides facing inward.

2) Spread peanut butter evenly over open banana. Spoon yogurt in the middle. Top with cereal. Serve immediately.

Servings: 1

per serving: 294 cal, 8g protein, 53g carbs, 7g sat fat, 3mg chol, 5g fiber, 241mg sodium

Have fun with this one! Contact me for more recipes or ideas!
In health,
Mark

Updated medal count

2008-08-22T10:41:00.001-07:00

After checking the results for the last time for the tae kwon do competition, here are the Lopez family results:

Mark: Silver
Diana: Bronze
Steven: Bronze

I haven't seen anything for our last competitor yet, but I would like to remind you that while I am disappointment with the leadership of tae kwon do, I am fiercely proud of all the athletes, especially our USA team. I pray that they have a safe and enjoyable trip.
In His Grace,
Mark

Our man Dylan's back!

2008-08-22T00:42:00.000-07:00

This last Monday, (August 18), PFC's favorite young athlete, Dylan, returned from an awesome gymnastics camp in Maine. He says it was a great and amazing time, even though he fell "pretty hard a couple of times". Of course I have been making up on lost time teasing him (and the reverse is also true!), but it is great to see this awesome young man grow not only as an athlete but as a man as well. Look forward to seeing Dylan in some of our future fitness and tae kwon do productions. Great job Dylan and I am proud of ya!
In His Grace,
Mark

Olympic Fever!

2008-08-19T11:25:00.000-07:00

As many of you know, I love the Olympics. At some level I think all of us do. Watching Michael Phelps win the historic gold medal count (and that last race-whew!) and let's not forget the Men and Women's Gymnastics team--they are amazing! I would also like to remind everyone that the Tae Kwon Do competition starts today, so I wish our team a safe and winning competition.
Mark

Reports on Ministry Trips

2008-08-19T10:35:00.000-07:00

I just got off the phone with my wonderful friend Karman Blake who is a Native American pastor who is heading up a new restoration ministry. Karman and his wife June went to the Ft. Berthold Reservation in North Dakota and the Crow Agency which is located in Montana. They had a great time of ministering to the people there and meeting with the tribal elders. Please join me in prayer for this awesome couple and their new ministry.

I returned Sunday afternoon from a great time of ministry and fellowship with a group in Yoncalla, Oregon. Some of the topics we discussed was the True-Faced study by John Lynch and the importance of Restoration Ministries within the church. I would like to thank Pastor Harry Flanagan, (Pure Desire Ministries International), and Pastor Maurice Greven, (Sandy Foursquare Church), for their input and support for this ministry trip.
In His Grace,
Mark

Starting the Great Adventure

2008-08-18T14:28:00.000-07:00

I want to thank you for stopping by! As I start off on this Great Adventure, it is my hope that you are encouraged, empowered, educated, and maybe even get to laugh a little along the way. No one stands alone so I want to start off by thanking a few folks right off the bat that are always standing in my corner: My wonderful parents (Burl and JoAnn), brothers Andy and Rick and their awesome families, Ian Rubin (PT mentor and highest ranked student in Oregon), Sarah Seaborne (Writing mentor, business and running partner), Wes Houck (surfing bro and me best mate), Pastor Harry at East Hill Church, and the hundreds of students and friends that have poured into me-You are all such a blessing!

As I am new to all this, please be patient as I try to negotiate this blogging thing! Hopefully we'll have lots of things to cover. If you ever want to cover anything special, feel free to e mail me at PacificFitnessandCoaching@gmail.com.

That's enough to start and I look forward to sharing with you later, May God bless your path, Mark