CROSStrainers Exercise Ministry

Comrades!

2009-07-18T14:21:00.002-04:00

Exercise is great for you. But it isn't just for you. By exercising with others, you benefit them and they benefit you. You help each other just by being together while you're exercising. Fellowship is a wonderful thing. I love sharing time with people that have common interests while I'm doing something that is so good for me. There are running groups, riding groups, rock-climbing groups and many other types of groups. There may even be one out there waiting for you to start it!

Exercise with someone this week and be blessed by it. Your new comrades will be better for having exercised with you too.

John

Love the sore muscles

2009-07-04T15:40:00.002-04:00

I enjoyed working out last week after church. I always feel blessed afterward because I am able to fellowship with friends while exercising.
I also like feeling sore for several days afterward. There is something to be said about feeling muscles being worked. I love it.
I hope more of you will join us this Sunday so that you too can fellowship with friends and feel your muscles being worked.
Liz

Not Just Once

2009-06-16T07:16:00.003-04:00

It is good to exercise on Sunday. It can't stop there though. Today is also a good day to exercise. So is tomorrow. So is Thursday. Get out there and be active. Do something to burn some extra calories. Get your heart rate up. Push yourself. By doing so, you will enjoy the benefits of being in better shape. You will be able to worry less about what you eat and more about what exciting thing you are going to do next.

John

135 Pounds!

2009-06-13T15:50:00.002-04:00

I met a guy at a work function last night. He lost 135 lbs in the last 12 months. He said there was no secret and no surgery. He ate in moderation and he exercised. The pounds melted off. It was, and it remains, hard work. But it is worthwhile work that will remain beneficial for years. Perhaps it is time that you joined us for some exercise after service. We'd love to have you.

John

We did it again!

2009-06-07T16:50:00.002-04:00

Three groups ran today. We ran 4 miles, 5 miles and 6 miles. All of us had a great time. Some of us just had a great time that lasted longer.

Liz led another good workout too. Now my whole family is tired. But we're all going to sleep well and get started on another week of exercise tomorrow.

John

Tomorrow is coming again!

2009-06-06T17:34:00.001-04:00

Tomorrow is almost upon us. You can't keep putting off something that is meant for you. You'll have to exercise with us sooner or later. You may as well do it while the weather is nice. It is spectacularly beautiful outside right now and I expect the same for tomorrow.

Come ready for some sweat!

John

YOU CAN DO IT!

2009-06-01T06:55:00.003-04:00

One group had a great workout indoors. Another group braved the cold and wind to go for a run.
I was so blessed yesterday because of the fellowship we had after the workout. We ended up completing a few fitness tests down by the playground. We held a flexed arm hang and sprinted up the tobaggan hill. Both were timed. We plan to do this each Sunday to see improvements. I was blessed because of the encouragement I heard when I wanted to give up while doing the flexed arm hang. (tough exercise) With their words of encouragement I was able to hold up my body a little longer.
I stood at the top of the hill with a stopwatch to time everyone doing the sprints up the hill. When everyone was done I casually walked down the hill and told everyone that I was not going to complete the sprint. (I was tired) But everyone encouraged me to complete it and I am glad that I did. If it wasn't for their encouragement I would have missed out on pushing myself and going beyond what I was comfortable doing.
I will remember the workout yesterday not so much for the exercises but the encouragement we gave each other as we dug deep and pushed ourselves to do more than we could have imagined.
Talk about a blessing.
Please join us for an amazing time of fellowship next week.
Looking forward to seeing more of you.
Liz

The Fever

2009-05-31T21:39:00.002-04:00

I was home with Sean today because he had a fever. I had a fever for exercise and missed working out with all of you. I got in a ride still though. Liz tells me the workout was great today. I am excited about the challenges you have all put before each other. I am looking forward to running up that hill! 6 seconds will be tough to beat. That's fast.

See you next week.

John

Outside again!

2009-05-25T09:23:00.002-04:00

Liz brought the group outside yesterday. It's amazing that an outdoor workout with little in the way of equipment can be so difficult. God has created all manner of objects with which we can get exercise.

Six of us had a great run. We are blessed with a hilly area to build our fitness. 5 miles of hills are good on most days.

We're all looking forward to you joining us next time.

John

Sunday Run

2009-05-11T09:08:00.002-04:00

Good Morning,

Congratulations are in order for Jean, Jen, Janet, Chris and Ed--four Half Marathon finishers and one Full Marathon finisher. Way to go!

I don't know about you, but I rarely regret exercising. Luke, Sean and I had a great run with Michelle down by the river Sunday afternoon. I had fun running with Ed in the Mississauga Marathon Sunday morning. Something on your list should be running a race and experiencing the crowds of runners and of spectators. If you want to race, you can. I can help you get there. All we need is a plan and some determination. I'll provide the plan. You provide the determination. Together we'll get you ready for a great race.

John

2009-05-09T15:14:00.008-04:00

Good Day,

There are many parallels between sport and life. An athlete doesn't just become good at something. He works hard at becoming good at something. When people tell him he's not good enough, he works harder. For the athlete, and for us, it is too easy to listen to other people (bullies, critics and our own selves) telling us not to do something. The easy thing to do is listen and do nothing. It is far easier not to workout than it is to workout. For Andrew in this video, it is easier not to sing than it is to sing. Singing is far more worthwhile. So is exercise.

See you tomorrow, ready for a workout.

John

The Blade Runner

2009-05-02T13:49:00.003-04:00

Good Afternoon,
Today was a great day for a run. Tomorrow will be nicer.
At 1:30 tomorrow, you can choose a nice run along the river (with some hills thrown in for fun!) or a demanding, hot, taxing, brutal workout inside with Liz. Whatever you choose will be good for you.
I'm running with Luke and Sean. Oscar Pistorius is pictured here. He is nicknamed Blade Runner. People argue that he has an unfair advantage in races because of his blades--they say his blades are better for running than 'real' legs. We can choose to complain about things. We can choose not to do things. Or, we can be like Blade Runner and get out there and do things. We can take a perceived weakness (runners with no lower legs generally have a weakness, don't they?) and turn it into a strength.

See you tomorrow.

John

$10 Half Marathon, 5k or 10k

2009-04-27T22:23:00.004-04:00

If ever you wanted a chance at winning a half marathon, this is it. The inaugural MABA Half Marathon will be run on Saturday September 12 at 12:30 pm. There is also a 5k race and a 10k race. Two years ago, I won the 5k race. :-) That is how good a chance you have at winning.

So far, I am the only one registered for any of the races. The entry fee is only $10.

Care to join me?

https://www.events.runningroom.com/applications/?raceId=4456&eventId=15261&vrindex=3

John

Goodness

2009-04-27T07:42:00.003-04:00

Our Sunday workouts are filled with goodness. There is goodness in the fellowship and in the exercise. It is not easy but it is good for us. Continuing to exercise will benefit us and our families. Please join us next Sunday for a run or for a workout.

John

Happy Easter

2009-04-12T22:18:00.002-04:00

Today was a great day at Rock Community Church. We had a great time of worship, an inspiring message, an Easter egg hunt for the children and, to top it off, we had another tough workout.

Liz led a group through 13 stations in a demanding, worthwhile indoor session while Rich and I ran outside.

Pushing my boys up those hills in their Chariot is tough! I'm encouraged because I know that that type of hard work will lead to good results. I'm on my way. Come and join us for the next CROSStrainers workout.

John

Did You Exercise This Week?

2009-04-09T21:24:00.003-04:00

I did. I hope you did too. Remember, each time you exercise, you stay off the couch for that amount of time. We can all use less time on the couch eating chips. By exercising, you are less likely to sit on the couch. If you do sit on the couch, you are less likely to eat as much junk food because you don't want to waste the work you've done. By either limiting your junk food or exercising, you create great benefits for yourself. By doing both, you put yourself on the fast track to fitness.

See you Sunday!

John

Don't you know it?

2009-03-22T21:49:00.003-04:00

We had another enjoyable, worthwhile day today.

Liz, once again, led a fun and energetic workout. People are noticing improvements and changes already. Work makes a difference!

The weather was perfect for the first run of the spring. You can see it here:

http://trail.motionbased.com/trail/invitation/email/accept.mb?senderPk.pkValue=6018&unitSystemPkValue=2&episodePk.pkValue=7854699&backgroundDatasourcePk.pkValue=11

Please join us next week.

Another Good Day

2009-03-15T21:51:00.003-04:00

The weather was wonderful today. Summer is around the corner! Today, we had our first outdoor run of the year along with another demanding workout indoors.

Each bit of exercise brings me closer to my goals. Each good decision about food brings me closer again. You are no different than me.

John

You can see our run here: http://trail.motionbased.com/trail/invitation/email/accept.mb?senderPk.pkValue=6018&unitSystemPkValue=2&episodePk.pkValue=7805744&backgroundDatasourcePk.pkValue=11

Are You Ready?!!!!

2009-03-14T09:04:00.002-04:00

Tomorrow will be a beautiful day. That means that the boys and I are going for a run.

It will be our first outdoor group run of the year. Liz will still be leading the exercise inside.

Choose your pleasure--a run with good company outside or sweat and pain with better company inside

Please bring a towel. Water is provided.

John

Another Great Workout is in the books!

2009-03-08T23:15:00.007-04:00

Today CROSStrainers had another excellent workout. Liz did an incredible job leading, motivating and encouraging. She is talented! We are all that much closer to our goals after today. That's how its done--one workout at a time.

Liz, Luke, Sean and I have registered for a 2K walk at the airport. The walk takes place on a runway while planes land and takeoff on adjacent runways. Luke is going to be overwhelmed!

The run is on Saturday, June 13. There is also a 5K run for those with longer legs than Luke's (he's only 3) or Sean's (he's not yet 1). More info is below:

http://www.gtaa.com/en/community_relations/community_consultation/runway_run/

Talk to you soon.

John

Fun Times

2009-03-01T16:53:00.006-05:00

Today we had over 30 adults and kids working out. It was a blast. Everyone worked hard, focused and dug deep to push themselves through the stations and cardio sets.
I look forward to seeing even more people join next week. We will have some changes to the format so that our bodies will get another great workout.
From speaking to the people who came out last week, this week was much better in terms of their energy and ability to work through the sets.
I promise that if you come out each Sunday, the exercises will become easier and you will notice a difference in your energy level. Even if you only workout on Sundays it will be great for your body!!
Until next week.
Liz

Tomorrow's Sunday Workout

2009-02-28T22:05:00.001-05:00

Good Day!

Tomorrow, as every Sunday, we will be exercising after service. Liz will lead the group in a great full-body bootcamp workout. Please come out and join the group.
I will be taking Luke and Sean for a walk in the park while everyone works out. Feel free to join us for a walk while your husband or wife exercises.
Or, exercise indoors as a family. We had many children exercise last week and are expecting many more this week. Last week, the kids learned how to jump as you can see in the attached picture. Little Johnny Kim can bounce!!!
In the nice weather, we will have 2 workout groups--a running group and a fitness group.
Luke, Sean, Liz and I are looking forward to setting some goals with you and working toward achieving them.

John