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i do 90


ido90

a challenge to better health

  • 90 DAYS
  • We believe at RUSH that it takes 90 days to break unhealthy habits and start down the road to a new life style.

    We believe that Christ Jesus is the answer to your struggle. With the help of Jesus, a life coach, and a support group, we can help you achieve Better Health Goals.

    We will be starting this program very soon. at rush church. We are in the planning stage and will releasing the times to sign-up.


    The Basics

    10 fat facts

    1) 1 gram of fat = 9 calories

    1 carbohydrate = 4 calories

    1 protein = 4 calories

    2) basically - everything you eat is a source of calories

    3) unburned calories will be stored as FAT somewhere in your body

    4) 3,500 unburned calories will add 1 pound of fat to your body

    5) one white chocolate macadamia nut cookie from Subway has 220 calories

    6) one medium Fuji apple has 80 calories

    7) one cup of a homemade milkshake has over 300 calories

    8) one cup of carrots has 52 calories

    9) you can burn approximately 10 calories per minute walking up and down stairs

    10) eat 500 calories less -or- burn an additional 500 calories each day (or a combination of the two) will give you a 1 pound per week fat loss (remember - there is 3,500 calories in one pound of fat)


    We were created from the dirt and require nutrients (vitamins and minerals) from the dirt. There are essential nutrients required for good health. God created plants and seed bearing trees to pull most of the essential nutrients we need from the dirt into good tasting foods that we must ingest to continue to be in good health. Man has taken these foods and made them into a profitable business by prolonging the spoiling process by adding preservatives. These foods can be found in boxes and cans. We have lost the true benefit of its originality and perfection. What we really need to be healthy is found in the original (the real deal) not the altered. Altered foods can be unproductive and void of life.

    Profoundly Americans are over eating but yet are starving.


    i can do - Scripture

    Philippians 4:13

    I can do all things through Christ who gives me the strength.

    Our strength to do the impossible will always be found in Jesus.

    Challenge Motto - "I Can Do"

    If Jesus said it, I believe it, so I can do it!

    Quit saying "I Can't"

    Exercise Motto - "Get on the BALL"

    Buy a cheap Ball from the local retail store

    (50" to 60" in circumference)


    Bible Verses for Strength

    the Word of God will be your strength

    Trust in this Word and memorize it to seal it into your hear

    Philippians 4:13 For I can do everything through Christ, who gives me strength.

    Exodus 15:2 The Lord is my strength and my song; he has given me victory.

    2 Samuel 22:40 You have armed me with strength for the battle

    1 Chronicles 16:11 Search for the Lord and for his strength; continually seek him.

    Nehemiah 8:10 "Don’t be dejected and sad, for the joy of the Lord is your strength!”

    Psalm 18:1 I love you, Lord; you are my strength.

    Psalm 18:29 In your strength I can crush an army; with my God I can scale any wall.

    Psalm 18:32 God arms me with strength, and he makes my way perfect.

    Psalm 28:7 The Lord is my strength and shield. I trust him with all my heart.

    Psalm 28:8 The Lord gives his people strength.

    Psalm 29:11 The Lord gives his people strength. The Lord blesses them with peace.

    Psalm 46:1 God is our refuge and strength, always ready to help in times of trouble.


    Day One

    Motivation

    5 Keys to Motivation

  • Perspective
  • Achievement
  • Rewards
  • Impacting Lives
  • Inspiration
  • If a Life Style merits change, you must experience one or more of the Top Five.

    My Word for you for Life Style Change is Consistency!

    The first weeks of a Healthy Life Change are very difficult.

    you must break old habits

  • Eat to Live NOT Live to Eat
  • Perspire to Inspire
  • Momentum is What Moves us Forward
  • Quality of Life is Living Better
  • I am not sure why you have chosen to participate in this

    ido90 Challenge. Please take this challenge Seriously. Your God given Life should demand your very best. Love in the form of Appreciation is best shown through Action. Have you appreciated your body which is a gift from your Father above? Let This Be Your First Day of Motivation!

    Remember Your Daily Challenge

  • One Food Substitution this week
  • 10 minutes (muscle toning) - Ball squats, Ball Abs, Ball push-ups (do as many as you can for each exercise)
  • 20 minutes of activity (get your body moving and burn some calories)

  • Day Two

    Motivation

  • Perspective
  • Let Perspective get your Attention

    I have to confess that just the other day I received a Warning Ticket. A young Police Officer brought to my attention that I did not make a complete stop before proceeding right at the stop sign. I may have known this safety rule of driving but had failed to consistently implement it. I put myself and others around me in danger. The Warning Ticket got my attention and I was extra careful on the way home. It seemed like a very long ride home as the officer followed.

    Good Health is a discipline typically learned in your family environment. Learned behaviors can develop into habits (healthy and unhealthy). You may want the best for your family but your example can speak differently. Some of you have received a "Warning Ticket" from your doctor. You have been given a careful assessment and you now know you have put yourself in danger. Please also know that you may have put others in danger who have followed your example. If you have not been to your doctor about starting an exercise program, please do so. You may need to discuss precautions before starting. A complete assessment or physical is my recommendation! Please take a positive approach to Good Health and start driving safely.

    Has your life, a doctor, loving family members, or Jesus got your Attention to take your Health Seriously?

    Remember Your Daily Challenge

  • One Food Substitution this week
  • 10 minutes (muscle toning) - Ball squats, Ball Abs, Ball push-ups (do as many as you can for each exercise)
  • 20 minutes of activity (get your body moving and burn some calories)

  • Day Three

    Motivation

  • Achievement
  • What does the word risk mean to you?

    All pioneers, inventors, trend setters, trailblazers, innovators, authors, creators, and entrepreneurs have one common denominator. That is that they take risks. They are fearless not letting fear or doubt incapacitate.

    Achievement will never be reached if you are not willing to take risks.

    Our church got it start in a motorcyle sales building. The sight of the bikes excited me. What can I say, I like speed. There is an element of RISK when it comes to riding one of these. Have you ever heard of the phrase "Chicken Strip"? Take a look at the back tire of one of these used cycles. Check out the road wear. The distance from the wall edge to the wear pattern on the tire is called the "Chicken Strip".

    The more a rider leans into the curves of the road the "Chicken Strip" thickness becomes smaller. The smaller your "Chicken Strip" the more of a risk taker you are.

    When it comes to weight management, are you a risk taker?

    Many live in doubt and fear that they can not change their condition. They lose hope and often see themselves as failures. Incapacitated. Some may reach their weight goals by diets and short bursts of exercise. Often they find themselves back to the same condition. Most diets can be unhealthy. Inconsistent and unsafe exercise can damage joints and muscles. You need a coach, and that is what we are here to do. A Healthy Life Style takes time to implement. You need to be consistent to a SAFE exercise program and a healthy diet of God given fruits, grains, vegetables. You must take in GOOD nutrition.

  • Are you ready to take a risk for Good Health?
  • Do you want to feel achievement when reaching your goal?
  • Let us narrow our "Chicken Strips" and lean into our road to good health.
  • Achievement is Motivating!

    Remember Your Daily Challenge

  • One Food Substitution this week
  • 10 minutes (muscle toning) - Ball squats, Ball Abs, Ball push-ups (do as many as you can for each exercise)
  • 20 minutes of activity (get your body moving and burn some calories)

  • Rewards
  • Receiving a reward will always heighten self-esteem. It helps us push onward and can bring out the best in us along this challenging road to good health.

    Remember Your Daily Challenge

  • One Food Substitution this week
  • 10 minutes (muscle toning) - Ball squats, Ball Abs, Ball push-ups (do as many as you can for each exercise)
  • 20 minutes of activity (get your body moving and burn some calories)

  • Day 5

    Motivation

  • Impacting Lives
  • (Can I Get Real?)

    Here is my Motto: See a Need Fill the Need!

    Have you ever had the opportunity to bring hope back to the despaired, the spring back in the step of the unmotivated, or tenacity to the defeated?

    I mean real investments in lives around you.

    Is that not why we are here?

    Have you ever seen the Motion Picture Animation "Robots" by Blue Sky Studios? One of the most impacting moments for me was when Rodney Copperbottom quotes Bigweld by saying "See a need, Fill the need". Rodney was motivated by Bigweld to be the best inventor he could be ~ Inspired by his role model.

    My father-in-law Paul spent the day with me to pick up my extraordinary Ebay deal. We traveled to Bowling Green to bring back 6 sets of tables and chairs from an Ice Cream Creamery. We are designing a cafe for our welcome area of rush church. We had a really nice day together. Quality time. Paul made an investment into my life. I was honored to treat him to a homemade ice cream cone

    Investments are motivating!

    Why am I telling you this? Simple. Health is an investment in you. That investment will inspire others around you. But please know that there will be interruptions to your health guidelines. If one day your fitness activity gets postponed, remember that tomorrow is a new day. Be consistent but be smart. My day was completely interrupted by a road trip and my exercise schedule was put off. We ate at a fast food restaurant and I treated Paul to a dangerously delicious treat. Your days can be turned upside down when you make real investments in other's lives. You will have days when your heath guidelines are challenged, and I say ~ make time for the real investments that last for eternity.

    Choose a Life Style of Health but also Make Real Investments in lives around you

    Health is of no avail when the heart is far from influence

    Let your life inspire by living a life of Impact

    Remember Your Daily Challenge

  • One Food Substitution this week
  • 10 minutes (muscle toning) - Ball squats, Ball Abs, Ball push-ups (do as many as you can for each exercise)
  • 20 minutes of activity (get your body moving and burn some calories)

  • Day 6

    Motivation

  • Inspiration
  • One definition on dictionary.com which I like is: [An agency, such as a person or work of art, that moves the intellect or emotions or prompts action or invention.]

    I believe, to be truly inspired is to be moved to action. Our emotions can be stimulated but action should follow those who have been inspired.

    Inspiration and Motivating

    I have met incredible athletes in my past but only few have inspired me. How about you? I watched some of the 2012 Olympics. I saw incredibly dedicated people who are put to the test.

    But not all sell the goods.

    For Health Reasons ~ Has anyone led you out of your paradigm or rut which enabled you to break old unhealthy habits?

    You cannot give what you do not have.

    If you lose heart or momentum, you will find yourself demobilized. Often inspiration is the key to unlock. When people talked about impacting lives, it is in these moments inspiration can be released.

    "Real Investments". rush church feels that Life Coaching is the key to inspiration. There is nothing like a coach in your corner cheering you on and challenging your own reasoning. Encouragement is the your life line, and there is nothing like 'one on one' inspirational encounters.

  • Get committed
  • Stay committed
  • Coach commitment
  • I love to be Inspired. Inspiration enables me to do the "out of the ordinary". I can feel the edge of competition and I embrace the reward of achievement.

    Now I have new zeal to make investments in others. I am sure that most of you have investments to make by inspiring others to get out of their rut!

    Remember Your Daily Challenge

  • One Food Substitution this week
  • 10 minutes (muscle toning) - Ball squats, Ball Abs, Ball push-ups (do as many as you can for each exercise)
  • 20 minutes of activity (get your body moving and burn some calories)

  • Day 7

    Motivation

  • Recap on the "5 Keys to Motivation"
  • Perspective
  • Achievement
  • Rewards
  • Impacting Lives
  • Inspiration
  • We all live different lives under the stress of different schedules.

  • Be Creative
  • Burning calories can be done in many ways. If you get bored using the same equipment and doing the same activity, or you find yourself in the mundane, do not lose heart. Trust me. Rarely does pleasure describe exercise. Some may say that they can reach a "runner's high" during an exercise routine.

    I personally find that to be the case, but to get to this level takes some time.

    Your body will fight against your push to burn calories. Changing levels or stepping it up in your exercise will cause this internal fight. Your body wants to conserve. It will eventually adjust and become stronger in muscle and in heart rate. God has made us wonderfully.

  • We acclimate, thank God.
  • This next week we will be talking about "Mind over Body" with tips and encouragement to help you with this internal fight.

    If you have been with me this week and have put forth the effort to change your Life Style to become more healthy, I commend you. You have experienced the toughest week. You may not see your reward, but you have definitely accomplished a great feat. If I have been able to inspire you to put health to action you have successfully completed week one.

    Please keep off the scale.

    As muscles are toning and fat is decreasing, your weight may not change, but the way your clothes fit tells the real story.

    WHY:

  • Muscle weighs more than Fat
  • Fat takes up more volume than Muscle
  • You cannot lose fat only in one spot on the body
  • Fat is lost from all over the body during fat burning exercise
  • There is much to know but let's keep this to the basics. There are many web sites and books written to educate you on your body and the benefits of exercise and eating right.

    Motivation was the word of the week because it must start here.

    Remember Your Daily Challenge

  • One Food Substitution this week
  • 10 minutes (muscle toning) - Ball squats, Ball Abs, Ball push-ups (do as many as you can for each exercise)
  • 20 minutes of activity (get your body moving and burn some calories)

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