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New Hope for Out-of-Shape Christians…
(and others who value a Spiritual basis for healthy living)
By 53 y/o Pastor and Certified Functional Aging Specialist, Kent Wilson
This One Simple Faith-based Fitness Ritual Can Help You Overcome Years of Neglect And Put You on the Fast Track To Renewed Health and Vibrancy Just When You need it Most So You Are Better Able to Care for Those You Love And Avoid Becoming a Burden To Those Who Care about You.
You Can Do It In Just 9 Minutes/Day, Guaranteed!
Is This For You?
Dear friend by faith,
Are you out of shape?
Could "Physical Neglect" be your middle name?
Has the temple of your God-given body started to look more like an abandoned house?
You're Not Alone
A full two-thirds of Americans are overweight or obese.
Some even joke about it, saying things like:
"Sure, sometimes I think about exercise. But then I immediately take a nap until the thought goes away!"
But here's what's not a joking matter…Christians may be in even worse shape than everybody else!
A Purdue University Study concluded that Christians were 14% more likely than non-believers to be obese.
I guess you could say we're high achievers!
Pastors Might Even Be In Worse Shape!
That's right, close to 80% of clergy report being overweight or obese.
(I'm a pastor myself and love my colleagues, but the phrase "the blind leading the blind" comes to mind.)
Somehow I don't think that's what Jesus had in mind when he said, "let your light shine before others so that they may see your good works and glorify your Father in heaven."
So What Can You Do?
Better yet, what can WE do, together?
I can promise you this right off the bat…I won't take you to the cliff of extreme.
I just do not like the extreme approach, ever!
For example, at this point some people might try to make you feel extremely guilty for not exercising or not eating healthy.
You know…the ol' boot-camp drill-Sargent approach…
"What! Christ carried a cross for two miles while beaten, battered, and bruised with people yelling and spitting at him and you can't even crank out one measly pushup!!! What sort of a good-for-nothing Christian are you?"
Sorry, you won't hear that kind extreme guilt-driven rhetoric from me for two reasons:
Reason #1: "Guilt Doesn't Change Behavior"
First, although some people try to use guilt to make a quick sale, guilt doesn't usually lead to lasting positive change.
If lasting change is what you really need, you need something stronger than guilt to drive it.
As a pastor I've seen that plenty of people feel guilty about what they do (or about what they do not do!) even as they keep on doing (or not doing!) it!
Guilt alone seldom changes behavior.
Reason #2: "I Prefer a More Caring Approach"
Second, trying to convince people that they "should" feel guilty is just not a very caring approach.
I like to work with the genuine feelings that people already have instead of condemning them for not feeling the way someone else thinks they "should" feel.
So relax…for a moment…the extreme guilt approach is not my style. 🙂
On the other hand (as I take a deep breath) I also don't want to go to the opposite extreme.... And this might be a harder pill for you to swallow.
But Without The Extreme of Letting You Pass the Buck So Just So Somebody Else Can Make a Bunch of Bucks!
Some people go to the extreme of saying that the condition you are currently in is not really your fault at all.
They'll suggest that maybe you just didn't know what to do or maybe there just wasn't a feasible solution in the olden days of, say, 2014!
That was until, of course, they "discovered" the magic "secret" that was miraculously "revealed" to them while they were on vacation climbing a "remote mountain" in Brazil (does Brazil even have mountains?) that is like a 40 Gazillion dollar "value" that they are now practically willing to "give" away for "just" one easy payment of $19.95 because they are not really in it for the money but out of the goodness of their heart they just want to "help," let's say, 1,000,000 people discover this secret too before it's all gone.
That's so sweet. Let's see…$19.95 times 1 million people…that's only about 20 million dollars! No wonder they want to help so many people!
Look, I'm not opposed to making a living as a Christian and I even hope to make a bit of a second income myself.
But not without being up-front with you about your own privilege and responsibility in taking care of the body God gave you.
I'm Offering The Truth in Love
We all know, even without access to these supposed "secrets," that you're not completely oblivious to the basics of good health.
You've probably known for a long time, for example, that some exercise is better than no exercise at all.
So I'm not going to let you completely off the hook.
I mean, with the possible exception of your doctor if you happen to have a significant medical issue in play, is there anyone who forced you not exercise at all? Did someone force you to choose the donut instead of the apple at the refreshment table?
Of course not.
Listen, just as I'm not here to condemn you, I'm also not about to pretend that you can get away with just shrugging your shoulders and saying "the devil made me do it" or make up excuses about not having any other options.
Sure, there are a lot of options out there and trying to find the best fitness solution for your particular situation might be a little confusing. That's why I'm going to try to clear up some of that confusion later on in this letter.
But we're still adults here. Christian adults at that. So let's fess up and be honest. We are at least partly responsible for state of our current condition, whatever it may be. Right?
The 3-Step Approach
So here's my 3-step approach: 1) Honesty, 2) Resourcefulness, and 3) Thanksgiving.
- First, I'll encourage you to use simple, non-judgmental HONESTY about how YOUR body got into the condition that it is currently in. This is not the time to talk about someone else. This time of honesty is all about YOU!
- Second, I'll encourage you to look around and make note of the RESOURCEFULLNESS that God has given you to help improve your current condition. God does indeed provide!
- Third, I'll encourage you to express THANKGIVING to God by putting these resources to good use.
It might look something like this.
Example of Point #1: (Simple, non-judgmental HONESTY)
"As I look in the mirror I can see that I'm kind of fat and out of shape. I didn't start out wanting to be fat and out of shape, but that's what I am. The way I've been living, thus far, has led me to this point. And honestly, I'm not sure if I have what it takes to change."
Example of Point #2: (Taking Note of the RESOURCES God has Provided)
"I must admit, my body is a gift of God originally created in the image of God. In spite of my current condition, I can still move my body…at least a little. And God has given me the ability to move my body more. God has also provided me with people who want to help me. Maybe I can get some good guidance and encouragement from someone I trust. Oh, and let me not forget, Jesus loves me. This I know…"
Example of Point #3: (Express THANKSGIVING)
If God loves me, maybe now I just need to learn to love myself…enough to take better care of the body that I have been given with the resources that God has provided. That will feel good. And that's how I want to feel. When can I start?"
Do you see what I mean? None of us needs beaten up. And none of us needs completely coddled either.
If you think I can help you pursue a healthier way of life, I'll be glad to do what I can.
And if you feel like you need to look for someone else's help instead, that's fine too.
But let today be the day that you are:
- honest about your current situation and how you got there,
- resourceful enough to see how God has given you the resources you need in order to improve the state of your health, and
- thankful enough to actually start using those resources now.
Fair enough? Good.
Now let's look at two other basic facts that you're also going to want to keep in mind. After all, information is power.
Did you know that the five leading causes of premature death in the United States (according to the Centers For Disease, Control, and Prevention) are largely PREVENTABLE?
So regardless of your genetic make-up, you are not necessarily destined to die of such things.
Small changes in the rituals of your life now can have a dramatic affect on your physical future.
Don't get me wrong…our God-given genetic make-up is part of the equation to be sure.
But every day there is more and more evidence showing that our God-given opportunity to make daily lifestyle choices (exercise, diet, tobacco and/or alcohol use) can have a huge impact on our odds of contracting any of these diseases or conditions too!
5 Leading Causes of Potentially Preventable Death (according to the Center for Disease Control and Prevention)
- Heart Disease
- Cancer
- Chronic Lower Respiratory Disease
- Stroke
- Unintentional injuries (often due to complications related to falls)
Quite frankly, when you thank God for the gift of your body by caring for it wisely, you also increase the odds of living longer and better. What's not to like?
Just imagine…
if enough Christians finally embrace a healthier lifestyle, we can stop praying so much for help dealing with preventable diseases and start praying for things that actually do need a more miraculous intervention--like world peace, justice, an end to world hunger, and maybe even a winning season for the Cleveland Browns.
Wouldn't that be a better use of the time on our knees?
And wouldn't it be a better witness if Christians were actually healthier than the general population rather than the other way around?
Finally, there's an even more important reason that I want to help you get and stay fit.
I want you to be better fit to serve others.
Think about the story of the Good Samaritan…
That kind soul PHYSICALLY picked up his injured neighbor and even hoisted him up onto his donkey. Then he WALKED along side the donkey (rather than riding it) to the nearest town.
The Good Samaritan was physically fit to help others.
These days if a neighbor needed that kind of help, most Christians would be hard-pressed just to dial 911 without breaking into a sweat…and they'd probably strain a fast-twitch muscle fiber in their index finger in the process!
You may think I'm exaggerating, but I've personally seen church volunteers—generous and kindly souls to the core—who, nevertheless, had to sit down to perform even simple tasks at church.
They didn't have the stamina to just stand up for 15 minutes.
Head, shoulders, knees, and toes…you name it…they had physical issues.
If someone needs your physical help, don't you want to be fit enough to provide it?
I mean, part of loving God and loving neighbor includes, so far as it depends upon us, being healthy enough to do it.
Thankfully, there are simple ways to dramatically improve your current health and potential for longevity.
If you're an industrious soul with a lot of extra time on your hands, you can probably learn what you need to learn to design a system yourself.
The information is out there. You would just need to sort through all the clutter and try to find the nuggets of pure fitness wisdom.
Or you can just let me do that and you do this:
Use the Faith-based Fitness Ritual that I put together a few years ago after being dissatisfied with the other options available.
Truth be told, I didn't start out with the idea of creating a new fitness ritual for myself.
Instead I was thinking of my clergy colleagues, many of whom do not do any regular exercise…and it shows…not just in their physical appearance, but especially in our clergy health insurance rates.
Clergy health insurance rates are through the roof and seemingly ascending to heaven.
So I set out to design what I hoped would be an excuse-proof system of exercise that would get my clergy friends off dead center and into a healthier life-style.
Thankfully by that time I had a mind full of fitness research to work with.
Why? Because I had spent the previous 6 years actively following fitness trends, reading just about every article I could lay my hands on, trying this system and that, and otherwise being keenly aware of all things fitness.
At first I didn't think my acquired knowledge was anything special, but I soon learned that most people simply don't know this stuff unless they are in the fitness industry…and sometimes not even then.
I was amazed, for example, by how many people don't realize that just slogging it away on a treadmill (much like jogging around town) is actually one of the least effective ways to lose weight.
(Hint: Interval training is much better, especially if you use a proven ratio.)
Or the number #1 mistake a lot of people make when doing a simple lunge. (Hint: be careful with your knees!)
Or why it's important to design your workouts with the most challenging moves first. (Hint: Don't let fatigue kill your workout's effectiveness.)
Or why it's best to avoid sit-ups all together (Hint: I haven't done a sit up or even a standard "crunch" in years yet still maintain really solid abs. You can better protect your lower back by replacing sit-ups with a Cross-Body Mountain-Climbers and/or any number of other moves)!)
Or, most important of all, if you know what you're doing, most people can get all the cardio training they'll ever need in a room the size of a small kitchen. (Hint: You don't need a treadmill or exercise bike either!)
Once I put it all together, I called my new Faith-Based Fitness Ritual "9Minutes2Fit," because that's what (I hoped!) it would do…help people get (and stay!) fit in just 9 minutes/day.
In my system you'll be combining Aerobic training and Resistance training (the two key and most beneficial forms of exercise) into one workout every day.
But even though I know a thing or two about fitness I'm a cautious, sometimes even timid, soul at heart.
Back then I didn't have the confidence to share this new system with others without first trying it myself.
Besides, I must admit that even I was a little skeptical.
I mean, we've been hearing for years that we need 30 minutes of exercise at least a few times a week. Would 9 minutes a day really be enough?
So in late June of 2012 my experiment began.
At first it seemed to be working really well. I felt great. It only took about half as much time to exercise and my energy level was high. Muscles were in great shape too.
Then, one morning about 6 months later I didn't feel so well.
"Hmmm…I thought…what's wrong with my stomach?"
Within about 3 hours I was in the hospital for a Cat Scan and then, shortly thereafter, whisked off to have emergency exploratory surgery.
It was a freak thing. Turns out a piece of old scar tissue or something had inexplicably wrapped around my small intestine, constricting it.
Thankfully the whole issue of the tissue was corrected with just one snip of a surgical scissors and, just as importantly, it had nothing to do with my Faith-Based Fitness Ritual called 9Minutes2Fit!
But I did have to stay in the hospital for a full 7 days until all systems were, shall we say, "Go!"
By now you might be thinking, "this is an interesting story, but why are you telling me this?"
Because while I was in the hospital, after 6 months of only exercising 9 minutes/day, my vital signs were officially clocked as, well, outstanding!
So much so that every time I got a new nurse she would check my vital signs a couple times in a row just to be sure she hadn't made a mistake.
Yep, nice low resting heart rate rivaling that of Marathon runners (even though there's NO distance running in my system) and really great blood pressure readings too!
To have those kinds of readings after 6 months of only exercising for 9 minutes/day was really encouraging.
That's when I really began to gain confidence that my 9-minute workout system could work for just about anybody…
Until I hit the next hurdle about 3 days later!
You see, just a few days before I went into the hospital I took a leap of faith and publicized an advertisement for my very first fitness class that I was going to lead at church.
When I started feeling better I finally asked for my laptop computer and started catching up on my email.
And that's when I saw the name "Marcia."
Marcia is a dearly-beloved member of the church I serve. From a faith standpoint I would consider her a spiritual giant.
She is also somewhat of a physical giant...seriously obese with a host of other health issues to boot.
And wouldn't you know, Marcia was the very first person to sign up for my very first fitness class!
Can I just say that when I first saw that she had signed up for the class I started to panic...
For some reason it had never occurred to me that the people who would sign up for my fitness class might actually need my fitness class!
"Lord have mercy!" I thought, "What am I gonna 'do' (as if I had just been presented with the urn of a distant cousin's ashes!) with Marcia?"
My biggest concern was the floor because at least a few of the staple exercises in my system involved getting down on the floor.
"She won't even be able to do a push-up!" I exclaimed to myself.
And then, as I lay in the hospital bed recovering from surgery, I realized an even more humbling thought…
"Right now, I can't do a push-up either!"
What to do?
Then it dawned on me that maybe a push-up, for example, could be done on the wall instead of the floor.
First thing you know my mind started buzzing and right there I the hospital bed I came up with what I hoped would be Marcia-friendly adaptations of every exercise in my system!
On that first day of class I began to see the fruits of my labors!
Even in her rather precarious health situation Marcia, with the blessing of her doctor, was able to start performing exercises that she never thought she'd ever be able to do again…at her own fitness level.
All because she found my fitness ritual. It's the perfect combination of down-to-earth functional exercises paired with a grace-centered faith perspective.
And for my part, I never thought I'd need to do exercises at such a beginner level. But they were perfect for me at that time too.
That's why I think of 9Minutes2Fit as a Faith-Based Fitness Ritual.
It's a "ritual" because it's something that you'll look forward to 5 days/week. It becomes part of your life.
I call it faith-based because, as we've already discussed, it's a great way for you to give thanks to God for your body.
And of course, I call it "Fitness" because it's a way great way for you to get fit and stay physically "fit" for God's service in this world.
So whether you're a beginner like Marcia or, like me these days, one of the fittest people around, 9Minutes2Fit can provide the challenge appropriate for your particular fitness level.
By the way, as mentioned at the top of this letter, my name is Kent Wilson and I'm a 53 year-old pastor who is also a certified F.A.S. (Functional Aging Specialist).
That basically just means that I've have the unique ability and training to help you care for your body as well as your soul.
Let's start from the Spiritual side.
One of the things I do as a pastor is bury people…
…and that gives me a totally different perspective than just about any personal trainer you'll ever find.
I mean, most trainers basically act as if you'll always get better, never decline, and never ever die.
But of course, that's because most of them don't spend as much time as I do in funeral homes!
For example, occasionally I've presided over the funeral of a person who, at the time of his or her death, was in peak physical condition.
It's pretty humbling to see and know that we can do everything "right" in terms of taking care of our physical self and still get hit by a truck.
Or, perhaps more challenging, to see the pain in the face of a mother whose otherwise healthy 23 year-old son has inexplicably been in a coma and unresponsive for over 2 years.
I'm not making this up.
Nor am I trying to be overly dramatic.
These are the experiences of real life.
Anyone who worships physical fitness itself is beholden to very unworthy god.
On the other hand, most of the time I conduct funerals for otherwise faithful Christians who might well have lived considerably longer (and/or with less pain and disease) if they had just taken better care of themselves in the first place.
If I've heard it once I've heard it a thousand times from their loved ones… "I wish grandma (and/or grandpa) could have made it to my graduation…or wedding…or seen my first child."
So I've seen first-hand, much more so than most, the affects of poor health not just on the individuals themselves, but also (and perhaps especially!) on their loved ones.
One of the ways we can love our neighbors (and family) is by taking care of ourselves.
And so, with these spiritual matters in mind, let's take a look at my common-sense approach to health that is backed by science.
Let's start with common sense.
Common sense tells us that just about any safe movement of our body (even just walking) is usually better than spending all our free time on the couch. Right?
That said, common sense also tells us that some forms of exercise might be more beneficial than others.
It's just a matter of figuring out what those more beneficial ways of moving might be.
And that's where the science comes in…
Science tells us that there are basically two types of beneficial exercise.
Aerobic exercise focuses on your cardiovascular system.
Things like running, biking, swimming, walking, and especially interval training (more about that later) are examples of commonly helpful forms of aerobic exercise.
Resistance exercise focuses on your muscle and skeletal structure.
Lifting weights, using resistance bands, and various body-weight moves (like pushups, planks, and squats, for example) are helpful forms of resistance exercise.
Both forms of exercise are necessary to slow down the natural affects of aging. Here's why…
As we age our maximum heart-rate declines by just under 1 beat per minute with each passing year. And that affects our body's ability to take in and process much needed oxygen.
Aerobic exercise helps our body counteract this natural process.
And for many the best form of aerobic training is interval training.
Interval training is when you exercise at a relatively intense level for a short period of time and then rest/recover for another short period of time before doing it all over again.
I think it's actually the most natural way to exercise because it better mirrors real life activities like getting out of your chair to carry a box or to go get a drink or something, and then sitting back down again.
I like to use the 2:3 interval ratio because at least a couple of studies have shown the 2:3 interval ratio to be the most effective ratio for fat loss.
On the muscular side of things, you'll probably lose around 30% of your muscle mass from age 30 to 70, which also affects your bone mineral density.
Resistance exercises are crucial to help you counteract this decline and also to help you to preserve much-needed bone mineral density so that your bones are less fragile in the event of a fall.
And yes, studies have shown that even people in their 90's can benefit from resistance training.
Did you know that, once people hit the age of 65, falls are the most common accident leading to death?
And so balance is important too. A good exercise program can help.
It's never too late to start!
The key is to involve all your major muscle groups, both to stoke your metabolism (that naturally declines with age, especially in women during and after menopause) and to give your whole body the full benefit of resistance training.
That's why when some people say that you can exercise without any equipment, they are really not telling you the whole story. Quality, balanced resistance training requires at least a little equipment.
It's true that you don't need very much equipment to exercise, and that it doesn't have to be very expensive…but you do need something (such as resistance band and/or a couple milk jugs filled with water and maybe a rolling desk chair). Here's why…
It's not healthy to use just your pushing muscles all the time (which can easily be done without any equipment) without also using your pulling muscles some of the time (which does require at least a little equipment).
I'd love to tell you otherwise, but it's just not true.
So what I've done is combine what for many is the best form of aerobic training (interval training) with resistance training into one highly efficient, total body workout that, regardless of your fitness level, you can do in exactly 9 minutes/day.
And it really works!
Do you think you can spare 9 minutes/day to focus on taking care of the body God gave you?
What if I told you that you'll only need to exercise for 18 seconds at a time?
What if I told you that for over half of the 9 minutes you'll be resting, and that the total amount of time you'll actually be exercising will add up to only 3 minutes and 36 seconds?
It sounds crazy…I know. But it's true.
Takes Just 9 Minutes/day
- So you can't say "I don't have enough time to exercise" (well, you can say it, but it's probably not true…at least not every day!)
- So you'll be able to spend more of your valuable time with loved ones or other important matters
Can Be Done In Your Own Home
- So you can save even more time by not needing to pack up and go somewhere else
Designed (not just 'adaptable to') for Your Own Fitness Level,
- So it doesn't matter if you're at a beginner, intermediate, or advanced fitness level, you can do this.
According to Your Own Time Schedule,
- So you can adjust your workout schedule as necessary to fit it into your day
With Follow-Along Online Videos
- I'm there to lead you through every workout so you don't have to look up pictures of various exercises or otherwise wonder if you're doing things "right."
- It's almost like having a personal trainer with you every step of the way.
That Include Plenty of Variety,
- Not of one of the 33 workouts is exactly like any of the others, so you won't get stuck in a boring routine
- AND your muscles will always be presented with new challenges so that they don't settle into "muscle memory" and have stunted growth.
Are Based on Proven Exercise Principles,
- Exercise IS a science and 9Minutes2Fit is based on sound scientific principles so that your body can safely get the most out of every workout.
Requires only the barest minimum of equipment
- You probably have all the "equipment" you need around the house right now (like a couple milk jugs filled with water, a bungie cord or two, a rolling desk chair and maybe a scrap piece of carpet if you don't have a carpeted floor).
- Or you could make a minimal investment in a couple dumbbells, a resistance band, a stability ball, and an exercise mat.
- But there is no expensive equipment required so that you don't need to spend an arm and a leg buying a bunch of equipment that will sit in a corner.
Led by Me Personally,
- I lead my own workouts (and work out right along with you) so that you can see a real, live, 'normal?' human being that you can relate to encouraging you along your fitness way.
To Help People Like You,
- I'm striving to help normal people like you reclaim the gift of your body so that you can live more like you were born to live.
The Big Take-aways of getting in shape so you can Thank God
- by using your body
- Being of Service to Others,
- And maybe even age more gracefully too
- With less chance for the need to face preventable diseases
- And more ability to function well later in life
- Assist those older and younger than you in need of your care
- And provide an example of simple and healthy living to those who come after you.
"My experience was that the workout was challenging enough to get the heart pumping and the sweat flowing, a good place to start in the morning. I like that it is customizable to difficulty level and exercises chosen. My wife and I have done it together. This is a great work-out for busy people."
–Fisk, seminary intern
"We met at the internship retreat and I thoroughly enjoyed the workout. I was super excited to see this opportunity and want to take advantage of it! It's been a great start to the program … The exercises have been really good and I've felt that I understand them, plus the videos are a great bonus with good tips on how to make the exercises more or less demanding!
–Dan, seminary intern
"Kent, I think this work is excellent. Thank you for persistently inviting folks to focus on the gift of God's health."
–Marc, member of Bishop's staff
Kent, Love the program. Very do-able. I look forward to seeing results as I'm taking a new call…in June and would love to move less of me. I really like getting your daily emails every day. This program is working well for me.
–Marie Duquette, pastor
Your program works well for us when I am available and I get a kick out of doing them with Kevin. He watches your videos and then instructs me later, and we exercise together. Thanks for helping us get in shape!
--Debbie and Kevin, spouse and pastor
Kent, Yes we are [enjoying the workouts]. It's a good program and causing me to use muscles I haven't used for a long time. My legs were pretty sore for a few days but it's worth it. I'm looking forward to going through the whole 40 days.
--Tom Piper, pastor's spouse
I spoke at the retreat about the benefits of your program.. .and I made a STRONG POINT that you are teaching me... and that you have a great understanding of the body and how to get a full body workout. I appreciate TREMENDOUSLY that you're sharing your knowledge! I also appreciate your generosity with understanding others' time, skill level, and fitness level. Based on how you're teaching, I was able to not exercise on Thursday (with extra responsibilities for the retreat). So I can transfer Thursday and Friday's workouts to other days!
Thanks again! Blessings on your weekend!
Ralph, pastor
Love the workouts. Thanks, these are really helpful and doable. I especially like the options for levels of fitness. The wall push-ups are where I am these days.
–Paula Connor
Got all three workouts in this week (I do appreciate the extra day on Saturday, as that is when I did the Friday work out - nice to have a 'catch-up' day!)Thanks, Kent, I look forward to next week.
Peace, Kathy Shuck, pastor
I absolutely love this program! The best part is the time involved to get in a great workout - so do-able! Thanks so much.
–Diana Schneider, church member
Looking forward to another week of exercises. The exercises have been great, Kent. I haven't had difficulties working this daily routine into my schedule. In fact, I make it a priority. I really appreciate the variety you give, so it's just not doing the same exercises over and over, which keeps me motivated. Thank you so much for doing this for us.
--Rich Genzman
Thanks for your note! I appreciate your time, concern, and exercises. I am combining your exercises (in the motel room) with the use of treadmill and weights in the workout room. So far, things are going well…The simplicity of the program has gotten me back to and looking forward to daily exercise! THANK YOU!
--Frank Hanrahan
I look forward to each day's workout. Good variety of exercises. Thanks for doing this.
--Rich, seminarian
So now that you know you need a healthy combination of resistance training and aerobic training to get in shape, here's what your 9Minutes2Fit Faith-Based Daily Fitness Ritual will look like.
Each weekday you'll do 12 total "rounds" of exercise with me leading you through all the way.
Each "round" will include a short time (18 seconds) when we will work pretty hard. But then we'll have 27 seconds of rest and recuperation.
During the 27 seconds of rest time we'll also get in position for the next 18 seconds of exercise followed by another 27 seconds of rest.
We'll cycle through a variety of mostly resistance exercises in each workout, usually in what are called "sets." A "set" is just a small grouping of different exercises. Each of the sets I use will include at least one exercise for the lower body, one for the upper body, and one for your mid-section or "core."
Of course, we'll perform these exercises in a way that will get your heart-rate right up there too! Aerobic training is built right in.
And don't worry if you don't know much about exercise. I'll actually demonstrate how to do each of the moves at the beginner, intermediate, and advanced fitness levels. So then you'll know which version of any particular exercise is right for you.
So what will you get with 9Minutes2Fit?
9Minutes2Fit includes:
- 18 Full-body workouts (Available for instant download and delivered 1 per weekday for 18 days via email)
- I've carefully designed and ordered these workouts to give you the maximum benefit of exercise in the minimum amount of time.
- Each workout will finish in exactly 9 minutes.
- 18 Daily e-mails (delivered on weekdays) that include
- My words of encouragement (because encouragement matters when it comes to fitness!)
- A listing of exercises for the day's workout (so you'll know what to expect)
- A link to a two-part video including:
- Demonstrations by me on how to do each exercise in that day's workout at each of the following levels: Beginner, Intermediate, and Advance Fitness Levels
- A follow-along video of YOURS TRULY (not some paid celebrity model!) leading you through that day's workout.
- Quick-Glance PDF File of the 18 Workouts (so that you can see what we've done so far and what's coming up).
Note: My what-you-see-is-what-you-get videos (filmed down home in the basement of my house) will lead you through every step of the way.
Nothing fancy here. I don't have time for that. First I demonstrate how to do each move at every fitness level and then lead you through the 9-minute workout itself before I myself get ready to head off to work.
If occasionally I seem just a little subdued at the beginning of any of the videos, it's probably because I just woke up!
If I talk a little softly sometimes, it's probably because I'm trying not to wake up the rest of the family yet.
First, this system will be SIMPLE for you to follow.
Yes, the workouts will challenge you. (That's what good workouts do.) And yes there is more science than meets the eye behind the workouts. But I will lead you through every step of the way. All you'll need to do is push play on the video and follow along!
Second, this system will be WORTH YOUR TIME!
In some ways that's a really easy promise to make. I mean, we're only talking 9 minutes!
But seriously, time is valuable. So when I ask you to invest your valuable time (even for just 9 minutes a day!) in a system like this, you can know that I'm going to do everything I can to make it totally worthwhile so that you can get the full benefit of the program.
My goal is that every day when you finish your workout, you're gonna like the way you feel! 🙂
"Okay Kent, I get it. Fitness is important spiritually as well as physically. And your Faith-Based Fitness Ritual sounds like a great solution for me. But now let's get down to brass tacks…what is this whole thing gonna cost?"
Don't worry…I'm not about to break your bank.
But I do want you to realize that, regardless of the monetary value involved, 9Minutes2Fit is a potentially life-changing investment.
I mean this sincerely.
Your investment in 9Minutes2Fit today could literally and significantly shape how you look and feel not just tomorrow, but also 10 years down the road (later I'll tell you about "Randy" and the difference his one little comment made in my life 10 years down the road).
That's why this isn't just another one-and-done little program. You'll find that using 9Minute2Fit can lead to a whole new way of life.
A life where you are thankful to God everyday for your body and a life where your body is fit for service however needed.
And as we've already discussed, living healthy now also dramatically improves your odds of being able to live healthier later, hopefully free of those pesky 5 leading preventable causes of death.
Think about that for a moment.
Even though there are no absolute guarantees in life wherever health is concerned, what would it be worth to you to significantly improve your chances of living disease and chronic-condition free in your latter years?
What would it mean to your family?
Now let me ask you still another question. What's an hour of your time worth?
If you're employed by someone else, it's pretty easy to calculate what you're time is worth…or at least what your employer thinks your time is worth! 🙂
If you're self-employed, figuring out the value of an hour of your time is a little more tricky. But still, you to probably have a figure in mind for when you go out and estimate a job.
And if you're a home-maker and/or volunteer, you too probably know how much you would need to be paid per hour to be willing to even consider trading it for the value of what you're doing now. In some cases, no amount of pay would be enough.
So, based on your own situation, do you have an hourly figure in mind?
Okay. How many hours would it take you to study exercise science, scan through the fitness journals and eventually come up with your own system of exercise?
I pretty much spend anywhere from 15-60 minutes/day studying fitness. In fact, even now that I'm a certified Functional Aging Specialist, I still keep pouring through the latest research and brushing up on my knowledge and in-person training skills
I'm sure you could come up with your own system. I've already taught you some of the basics. But would it be worth the cost?
You've heard of the famous 80/20 principle, haven't you? It's best to spend 80% of our time and effort doing the 20% of things that we are most gifted to do.
That's why I don't work on my cars anymore. Not even oil changes.
Sure, I could probably buy the tech manuals, pick up some basic tools and equipment and change the oil myself like I used to. I know how to do it. But it's just not worth my time.
Plus I'd still have to go out and buy the oil and filter!
It may sound a little counter-intuitive, but it's actually cheaper to pay my local mechanic to do it.
Part of my best 20% of abilities is designing 9Minutes2Fit workouts and make them available so that people like you can get in a great workout and then go on about your day focusing on your own best 20%.
So now that you are well aware (if you weren't already) of what your own time is worth and maybe even what is the best use of your time, now you're in a position to really recognize a valuable bargain when you see one.
Several of the most "popular" or most highly infomercialized fitness systems on the market (I'm talking the big dogs in the market place!) run around $12.00 per workout. But of course you can't just buy a $12.00 workout. They make you get a package deal (in fairness, I do too, but you'll see the difference in a little bit).
They generally package 6 or 12 workouts together. So you're looking at somewhere between $70 and $140 dollars for those systems just to start. Naturally they have expensive add-ons and the like that can easily double the price before it's all said and done.
They also have payment plans available because, once you get see their final figure in print, the "plan" begins to look remarkably similar a small mortgage!
Trust me, I've looked!
9Minutes2Fit is different.
For starters, 9Minutes2Fit comes standard with 18 workouts, not just a measly 6 or 12.
If I we're going to charge $12.00 per workout like they do (which I'm not), you'd be looking at $216.00 right off the bat.
And my system comes with the kind of personal attention that you'll be hard-pressed to find anywhere else at any price (more about that in today's special bonus).
But let's just cut to the chase, shall we. I'm not going to charge $216.00.
I'm not even going to cut that rate in half to $108.00, though that would be an impressive deal.
I'm not even (you can see where this is going, can't you?) going to charge you half of that ($54.00), though I probably should.
Instead of slicing the price in half a few different times like everybody else does, I'm just going to move the decimal point over a notch!
At least if you're ready to take action today…
So instead of $216.00, let's just make it Twenty One Dollars and Sixty Cents ($21.60).
I know that's not an even number, but you'll be using a credit or debit card anyhow, so what does it matter?
What really does matter is that you take action today.
If that sounds like pressure, it's not. You actually are taking action today no matter what.
If you take advantage of this offer, that's obviously a form of taking action.
$216 $21.60
But if you do nothing, don't be deceived. That's an action too. An action toward the status quo, which may be what got you into your current predicament in the first place.
Is that true? Only you know.
It really boils down to three options.
Option #1: Do nothing. No pain. No gain.
(This is easy. But it also means that next year you'll probably still be in the same out-of-shape boat of bloat that you're in right now.)
Option #2: Design a system yourself based on what you've learned today
(It can be done. But you would need to have a significant amount of self-discipline. No offense, but if you've read this far into this letter, I'm guessing that self-discipline (at least in regard to exercise) probably isn't your strong suit.)
Option #3: Just Use 9Minutes2Fit!
Did I mention the guarantee? Of course it's guaranteed. How could I in good conscious ask you to invest in any fitness system without a guarantee? Go ahead. Take 60 days to check it out. See what a difference it makes in your life. And if for any reason you decide that 9Minutes2Fit isn't a fit for you, just let me know and I'll refund your money. Plus you can keep the bonuses.
Oh, yeah, the Bonuses! I almost forgot (at least as I'm typing this letter!).
I've got several goodies for you that I think you'll really find useful as you move toward a healthier you. Here's goes…
Bonus #1 Video Teaching on the 6 Keys to Christian Fitness
Fitness from a faith perspective really is different. We've touched on a couple nuances of Christian fitness in this letter, but in the 6 Keys to Christian Fitness video I really delve into what truly separates Christian fitness from everything else.
Bonus #2 6 Keys to Christian Fitness Graphics
Designed in Photoshop for printing and framing or to use as a screen-savor, this graphic will help you keep the 6 Keys to Christian Fitness more firmly in mind.
Bonus #3 My power Smoothie Recipe (with video!)
A big key to fitness is eating often and well. Six days a week I make this healthy nutrient extravaganza to keep me going full-steam through the morning. And you'll get to see exactly how I make it in our family kitchen.
Bonus #4 My Power Breakfast recipe.
Would you believe that I have eaten the same healthy breakfast almost every day for over 8 years? It's true. I even pack it in my suitcase when I'm on overnight trips. The two main ingredients I picked up from a personal trainer years ago, but I've added two more must-have ingredients that keep me looking forward to eating it again with each new morning.
Bonus #5 Prayerful Warm-up Video
I like to warm-up before my workouts. This follow-along Warm-up Video takes you through my unique warm-up routine that is also paired with 8 important focuses for prayer. So you can warm up your Spiritual side while you warm-up your body.
Bonus #6 MP3 Timer file
This simple MP3 file can be played on your computer or MP3 player whenever you want to do one of my 9Minutes2Fit workouts without using the follow-along video. Just play the file and start and stop exercising according to the beeps.
$216 $21.60
"But what if I'd just like to think it over?"
I understand. Thinking it over before taking any action is always an option. In fact, that's what my brother-in-law Randy once did.
He and I had this little discussion nearly 20 years ago when he was home for a visit.
At the time Randy, who is about 10 years older than me, was already 20-30 pounds overweight. Fortunately, as they say, he "carried it well" and still looked pretty good.
Anyhow, one morning while we were all at my parent's house, I was sitting on my parent's green, shag, living room carpet (Oh yeah...those were the days!) putting on my shoes to go out an exercise (I used to run in those days, though I don't recommend that now).
In walked Randy with his morning cup of coffee.
He looked at me with one of those puzzled expressions on his face, so I finally asked, "What are you thinking about?"
He just scratched his chin and said,
"Well, I was just trying to decide whether I should start exercising so that I can look like you...or whether I should just wait 10 years and see if you end up looking like me!"
We both laughed...sort of.
I love my brother-in-law to pieces, but I thought to myself as I laughed, "I do NOT want to put on 20-30+ pounds like that over the next 10 years!"
Talk about motivation!
But guess what HE did...
Yep, instead of taking action right then and there, he decided to play the game of WAIT and SEE.
And what he SAW over those next 10 years was me staying in the best shape of my life (because I kept exercising and also because I started eating healthier as I got older) and he himself putting on yet another 20 or so pounds of extra weight, mostly in the form of belly fat.
Fortunately he eventually saw the light, changed his ways and even went to one of those fitness boot camps (that I think probably required quite a bit of money).
But all of that could have been avoided if he'd have just started taking a little action when the opportunity was right before him.
Randy taught me the hard way that our physical health is not so much determined by how healthy (or unhealthy!) we've lived in the past, but by the simple action steps we're willing to take day after day after day.
Now it's your turn…
$216 $21.60
Part of my Story: How an Unexpected 8th Grade Catechism Experience Set the Tone for My View of Fitness
The year was 1976 (America's Bicentennial Year) and that spring I was tasked by the pastor to pick my own Confirmation verse from the Bible—a verse that would summarize what I felt God wanted me to know.
Quite honestly, it was a struggle. I kept putting it off. No verses really seemed to strike me.
Suddenly the deadline was right before my very eyes.
I still remember standing at the counter in the pastor's office somewhat frantically pouring over a whole list of "suggested" confirmation verses. Finally, for reasons that now seem providential but at the time seemed more like a game of pin the tail on the donkey, I settled on 1 Timothy 4:8.
"For bodily exercise profiteth little: but godliness is profitable unto all things, having
promise of the life that now is, and of that which is to come."
35+ years later I can see the wisdom in that verse. There is certainly value in taking care of your body. Just don't do it at the expense of your soul.
As a pastor for over 20 years, you can be sure that I've seen more than my fair share of outwardly "healthy" people face illness and/or death.
Just as it's foolish to speed up the dying process through the abuse of our body and neglect, it's also foolish to delude ourselves into thinking we can live forever just because we're on the "right" diet and exercise routine.
Sometimes the "good" do die young.
At some point illness and/or death awaits even the most healthy of individuals.
And desperate measures to prolong life at all costs may not offer any real life at all.
So let's not exercise just to try to avoid illness and prolong life
(though I'll readily admit that I like both of those possibilities!). Instead let's practice an EXERCISE of THANKSGIVING in ALL aspects of our life!
Yes, exercise is an important part of life. But I have other things for which to be thankful and I'm sure you do too.
Exercise is meant to be part of our life but not take over our life!
If you feel that way too, then now's the time to grab your copy of 9Minutes2Fit, not just because it's such a simple and effective system of exercise (because you can always find plenty of those), but also because it's rooted in an attitude of thanksgiving instead of demand.
How does the system work?
The workout system combines 4 tried-and-true types of training including:
- HIIT (High Intensity Interval Training) involves alternating between short bursts of intense exercise followed by a short periods of rest. 9Minutes2Fit utilizes a particular ratio between exercise and rest that at least a couple studies suggest may be best for fat loss. HIIT offers excellent challenge to the cardio-vascular system and, in my view, more closely resembles the experience of everyday life (i.e., we get up to move a box or chair or something and then sit back down or walk across the room to move another).
- Resistance Training involves utilizing body-weight, weighted objects (like dumbbells) or resistance bands to create resistance and thus build muscle tone and even bone strength. Many if not most fitness experts highly recommend including some form of resistance training in an exercise program.
- Circuit Training generally involves moving from one type of exercise to another (often including resistance exercises) with very little rest in between. Circuit training enables a number of different muscle groups to be engaged while still elevating the heart rate for cardiovascular
- Cross-Training involves using a great variety of exercises, often in creative ways, so that major muscle groups are challenged with subtle variations on a regular basis.
The result of the 9Minutes2Fit unique combination of these tried and true exercise methods provide an exhilarating full-body workout in less time than it takes to watch the commercials in an hour of television.
And here's a little secret...even though the entire workout takes 9 minutes, you'll only be actively exercising for 3 minutes and 36 seconds of that time! Do you think you can handle just over 3 1/2 minutes of exercise? 🙂
Are the exercises adaptable to my fitness level?
The exercises work very well for people of beginner, intermediate, and advanced fitness levels. Intensity is scaled accordingly. As but one example, some traditional floor exercises can be done against a wall instead of on the floor. As I mentioned, the very first person to sign up for one of my classes was morbidly obese. She did just fine. And yet, on the other end of the spectrum, I also had a couple of fitness aficionados really huffing and puffing!
Do I need special equipment?
A few simple things would be helpful, though most can be secured on the cheap. A couple dumbbells can be helpful, but a set of milk-juts filled with water or sand will also work fine. A stability ball would be great, but a simple little 4-wheel rolling dolly (or even a rolling desk chair) will suffice. If you choose to do the workouts on your own rather than following along with the video, you can use either the downloadable mp3 file from me with the timings or you can purchase the 2-stage timer I use through this link.
Can I really get (or stay) fit in just 9 Minutes/Day?
Here's my experience. I used to exercise about 30 minutes/day. But ever since I developed this system over 4 years ago I have reduced my exercise time to 9 Minutes/day, 3-5 days/week. Yet my resting heart rate is still regularly in the 50's and rivals that of marathon runners. My blood pressure is excellent and (please don't shoot me!), my weight is still within 10 pounds of when I was a senior in high school.
And Get this! This past summer, just on a lark, I decided to run a timed mile by myself. I just wanted to see how it would turn out after only exercising for 9 minutes/day for 4 years.
My Time? A respectable 7 minutes and 40 seconds.
Not bad for a 52 year-old guy who hadn't run for any distance of more than 100 yards in somewhere between 3-5 years!
So yes, I believe it works. And if you've been watching exercise news lately, you've probably been seeing more and more reports indicating that short and focused workouts can indeed be very effective and sometimes even outshine the longer routines.
What happens after I sign up for 9Minutes2Fit?
- First and foremost, you will be congratulated for taking such an important step toward taking care of your health.
- You will receive two e-mails. One is a simple Welcome to 9Minutes2Fit email message. You'll also receive another e-mail with a "Confirmation Link." Please note that you must click the confirmation link in that e-mail in order to receive the daily e-mails with links to the workout videos.
- You will also receive links to a downloadable "Par-Q and You" form and consent form for you to review. By signing up for 9Minutes2Fit you acknowledge that these forms are your responsibility to review to assure that you understand the risks of exercise and that you alone are responsible for decisions related to your own physical health.
- PLEASE note that you must have a working e-mail address to sign up for 9Minutes2Fit. All the workouts are delivered via weekday emails with links to online videos of that day's workout.
When will my first workout arrive?
You'll actually have instant access to all of the workout videos and bonuses when you sign up. But I'll also provide a link to one workout video at a time in your daily e-mails beginning on the day or day after you sign up.


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WTS 156 - The long 600
August 10, 2018
With Danny still trying to make his new house a home, and scheduling conflicts that make booking a guest harder than climbing Everest - the lads got cosy on Skype to record an episode that basically turned The 600 into The 6000.
(We know, we havent recorded an episode of The 600 in a while, but it'll be back - promise.)
This week we talk Khabib v McGregor, Ballybrack the music video, Transfer deadline day is a pile of sh*te and loads more besides.

subset: commoncrawl


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Cheverus' girls' hockey team celebrates a goal during Thursday's 6-3 win over Portland/Deering in the "City Cup."
Chris Lambert photos.
More photos below.
PORTLAND—Down two goals, outshot by a wide margin, not having won a game in over three weeks and playing without their injured senior standout, Jill Hannigan, Cheverus' girls' hockey team could have easily buckled Thursday evening at Troubh Ice Arena.
But there was an awfully big prize on the line in the annual "City Cup" against rival Portland/Deering and the Stags made sure this one had a happy ending.
Portland/Deering enjoyed a 20-3 shots advantage in the first period and got goals from Lauren McIntyre and Raven Bradenday, but they could have had even more and that loomed large in the second period when Cheverus, which also includes players from Kennebunk and Old Orchard Beach this winter, pulled even behind goals from freshman Terryn MacDonald and junior Eryca Leclerc.
Early in the third period, the Stags went ahead for the first time, when junior Lilly Wolff scored, but Portland/Deering tied it back up, 3-3, on a goal from McIntyre.
The eventual winner was one that those on hand won't soon forget, as with 3:41 to play, Cheverus' freshman Sophia Pompeo broke free and finished after a terrific move. Wolff and Pompeo then put it away with goals in the waning moments and the Stags prevailed, 6-3.
Cheverus improved to 10-5, won the "City Cup" for the third year in a row and dropped Portland/Deering to 4-11 in the process.
"We just regrouped," said Stags first-year coach Kent Hulst. "It's a game of emotion and luckily, we came out on top. We're dealing with a major loss to our team. The girls are finding themselves and are learning they have to pick it up and win for each other to continue our strong season."
Cheverus opened with wins at York (7-2) and over visiting Biddeford (5-0). After losing at St. Dom's (10-2) and at home to Falmouth (5-2), the Stags rattled off seven successive wins, downing visiting Winslow (8-3), Gorham (6-0) and Cape Elizabeth/Waynflete/South Portland (3-1), host Brunswick (4-1) and Gorham/Bonny Eagle (8-2) visiting Mt. Ararat/Morse (4-2) and host Portland/Deering (4-0), before having their streak snapped at Scarborough, 6-0. After a 2-1 home loss to Scarborough, Cheverus lost at Biddeford (1-0). Prior to that game, Hannigan suffered a likely season-ending shoulder injury in practice, leaving her teammates in a difficult spot.
Portland/Deering, meanwhile, started with losses at Scarborough (8-1) and at home to Biddeford (6-0), then beat visiting Winslow (5-3) and Mt. Ararat/Morse (3-1) to match last year's win total. After a 10-0 loss at Falmouth, Portland/Deering was defeated by host Cape Elizabeth/Waynflete/South Portland (5-1), visiting St. Dom's (11-1) visiting Scarborough (6-0) and visiting Cheverus (4-0). After a 7-2 home victory over Gorham/Bonny Eagle, Portland/Deering lost at Brunswick (8-3), at home against Falmouth (8-0) and at York (4-3, in overtime) before bouncing back Monday to down host Gorham/Bonny Eagle (7-2).
Entering play Thursday, Cheverus had won five straight meetings, including a 4-0 triumph Dec. 30 when Hannigan, Sophia Giancotti, Victoria Lemieux and Caroline Ray all scored.
This time around, Portland/Deering was seeking its first win over the Stags since Dec. 22, 2012, but Cheverus got back in the win column for the first time this calendar year and took the "City Cup" for the third year in a row.
Early on, it sure didn't look like the Stags would be victorious.
Just 2 minutes, 50 seconds, McIntyre took a pass from Maeve LeClair and beat Stags senior goalie Taylor Courtois to the far side just inside the post for a 1-0 lead.
A minute later, Courtois had to leave the game after being hit by the puck. Sophomore Anna Smith came on in relief and with 10:25 to go in the first period, a McIntyre blast was redirected by Bradenday and Portland/Deering had a 2-0 lead.
And back came Courtois.
"A puck hit my collarbone and I had a hard time breathing," Courtois said. "I planned on going back in. I saw (Smith) was nervous. It was just a matter of catching my breath."
Portland/Deering threatened to extend the lead even further, but Courtois robbed Kaylyn Madore in front and the Stags killed a penalty.
Cheverus almost got on the board with just over a minute to play in the first period, but Pompeo, after stealing the puck, was robbed by Portland/Deering goalie Anna Freund.
Portland/Deering had a 20-3 advantage in shots in the first period, but the game was still in the balance.
"Shots are deceiving," Hulst said. "We missed some shots on net. They had a couple 'Grade A' chances. Taylor had to make some saves to keep us close."
After the teams switched sides, it was clear the Stags were a different team and they were soon rewarded for their improved effort.
After Freund denied Giancotti, Ray, Wolff and Giancotti again (with a terrific pad save), Cheverus finally broke through with 4:13 to play in the period, as Ray set up MacDonald for a wrister to make it 2-1.
With 3:26 left, Portland/Deering's Inez Braceras took a penalty and just six seconds later, Leclerc made them pay, beating Freund (freshman Caitlin Wolff was given an assist) and the game was deadlocked, 2-2.
The Stags had a 13-6 shots advantage in the second period.
Portland/Deering almost went on top early in the third period, but Courtois denied Sinead Scott on the power play, saved a McIntyre shot, then off the ensuing faceoff, she robbed Braceras.
Cheverus then went on top for the first time when the Wolffs converted with 10:25 to go, as Caitlin Wolff set up Lilly Wolff in transition to make it 3-2 Stags.
That lead held up until 5:55 remained, when playing four-on-four, McIntyre one-timed a loose puck past Courtois and into the net to tie the game, 3-3. Frager Kerry Wells were given assists.
After Freund stopped Ray on a rush and prevented Ray from scoring on the power play, Pompeo put Cheverus ahead to stay.
With 3:41 to play, Pompeo got the puck on the left side, blew past a defender, then went one-on-one with Freund and finished for a 4-3 advantage, thrilling the Stags' cheering section in the process.
"Just like in field hockey, I don't even know what I was doing," said Pompeo, who was a standout this fall in field hockey for Cheverus, which got to the regional final. "I just brought the puck down and it went in."
"Sophia works hard," Hulst said. "She can skate. She asks questions. She wants to win for her teammates."
The game was far from over and Portland/Deering had one look to tie it up, but senior Mia Thurston shot just wide.
Then, with 2:29 to go, Caitlin Wolff set up Lilly Wolff, who finished for a 5-3 lead.
After Courtois stopped three bids from Braceras and another from McIntyre, Pompeo scored an empty net goal with 39.4 seconds to play (Lilly Wolff and Caitlin Wolff were both given assists) and Cheverus closed out its 6-3 victory.
"We knew it would be hard to come back, but we put our heart in it," said Courtois (34 saves). "We really wanted this game. We'd won the past two years. A lot of people came out and we wanted to win it for them. I hope this will get us back on track."
"It was awesome," Pompeo said. "It was my first "City Cup." It was a big deal. I loved it."
Pompeo and Lilly Wolff both scored twice, while Leclerc and MacDonald added one goal apiece. Caitlin Wolff had four assists. Ray and Lilly Wolff both had one. The Stags went 2 for 4 on the power play.
Portland/Deering, which had a 38-25 shots advantage, was led by McIntyre's two goals.
"My seniors did their best," said Portland/Deering coach Tim Murphy. "Lauren and Mia are the heart and soul of the team. They got the girls up for the game."
Bradenday had the other goal. Frager, LeClair, McIntyre and Wells all had assists. Freund made 19 saves.
Portland/Deering failed on its four power plays.
"It was a great one to watch," Murphy said. "I enjoyed it. We just didn't have an answer for a couple of their players. I thought my girls played one of their best games the entire season. We were pumped for this. Take nothing away from Cheverus, they did a great job. Kent's a great coach."
Portland/Deering (ranked seventh in the South Region Heal Points standings) likely has to win out to make the playoffs (only six teams make the cut). After going to Biddeford Saturday, Portland/Deering hosts Cape Elizabeth/Waynflete/South Portland Wednesday and closes with a home game versus York Jan. 30.
"I hope to make a run at the playoffs," Murphy said. "We have some games that if we win, it would help us."
Cheverus (likely locked into the No. 3 spot in the South) is at Cape Elizabeth/Waynflete/South Portland Saturday, hosts York Thursday of next week, then closes at Falmouth Jan. 30.
"This gets us back on track," Hulst said. "Hopefully we'll get geared up for the playoffs."
Sports Editor Michael Hoffer can be reached at [email protected]. Follow him on Twitter: @foresports.
Portland/Deering senior Lauren McIntyre splits Cheverus freshmen Terryn MacDonald, left, and Sophia Pompeo. McIntyre scored twice in the loss.
Portland/Deering's Lillian Frager shoots as Cheverus junior Elizabeth Cain defends.
Cheverus senior goalie Taylor Courtois makes a glove save.
Cheverus freshman Sophia Pompeo and Portland/Deering senior Mia Thurston battle for possession.
Cheverus junior Eryca Leclerc fires a shot.
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text:
The Block Museum is home to one of the region's most innovative cinemas. Through its quarterly screening series "Block Cinema," the museum offers a balanced and expansive program that presents film and other time-based media across genres, from classic to experimental, with a global perspective.
This free, in-house cinema is dedicated to providing Northwestern, the North Shore, and Chicago a quality venue for film and to highlighting the diversity of voices and practices in the media arts field. Post-screening discussions with a filmmaker or scholar, are a staple of the program, providing a unique opportunity for audiences to gain valuable context about the works and offering unique insights into the creative process. In keeping with the Museum's commitment to presenting art across time, culture, and media, media art is a staple of the Block Museum's exhibition program.


text:
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Out of the Labs
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Global Victories
Dec 17 2019
The Best Christmas Present Ever - a Positive Change for Mice!
Jun 21 2019
More Ex-University Animals Are Released Thanks to Our 'Out of the Labs' Campaign!
Apr 17 2019
Meet animals who were used in science!
Oct 25 2018
First Group of Animals Rescued Since Our Out of the Labs Win!
Fifty mice who were used for teaching at Massey University are being given a second chance - A life Out of the Lab.
Jul 18 2018
Lewi the Ex-Lab Rat's Tale
The life of Lewi and how he got to live out of the labs!
Jul 04 2018
NZ to Start Encouraging the Re-homing of Ex-Lab Animals!
An exciting announcement means that some lab animals will now be getting a second chance at life.
May 17 2018
Out of the Labs – Let's get the facts straight!
We've heard several statements made by MPs or researchers about our campaign that are misleading and don't reflect what we are truly asking for! This means that they are either misinformed, not informed enough or the media has taken what they have said out of context. We wanted to clear up a misleading story that recently aired on national television.
May 14 2018
MPs Decide Against Giving Thousands of Lab Animals in NZ A Life Outside of a Lab!
The Primary Production Select Committee has made a final decision and released a report stating that they do not support a mandatory retirement policy for ex-lab animals in NZ.
May 10 2018
MPs to decide the fate of thousands of lab animals in NZ
We were on the Breakfast Show today to discuss our Out of the Labs petition and why we urgently need a mandatory retirement policy for ex-lab animals in NZ!
Apr 30 2018
MPs support a Mandatory Retirement Policy for Ex-Lab Animals!
Current and past Animal Welfare Spokespeople for the Green Party show their support for getting animals out of the labs.
Apr 28 2018
Lab animals in NZ urgently need your help!
Our 'Out of the Labs' petition is at its final stage and we need your help to ensure that it's successful!
Apr 12 2018
We're Looking for Ex-Lab Animals and their Adoptive Parents!
If you've adopted an ex-lab animal in NZ, we would love to hear from you.
Mar 29 2018
NZAVS and HUHA Present at Parliament to 'Let them Live out of the Labs' for a second time!
We were invited back for a second time to talk to the Primary Production Select Committee about our Out of the Labs petition.
Jul 14 2017
NZAVS Present at Parliament to 'Let them Live out of the Labs'
NZAVS headed to the capital to present to the Primary Production Select Committee about the 'Out of the Labs' petition that was recently handed over to parliament.
May 15 2017
Together we can let animals live 'Out of the Labs'!
Help ex-lab animals by getting involved in the democratic process! Contact your Parliamentary representative and tell them you want to give animals the opportunity to live 'Out of the Labs'!
Jul 31 2020 - Huge PETA Win! Taiwan Drops Drowning, Electric Shock Tests on Animals
Jul 21 2020 - Scientists Created Tiny Organs That Could Bring an End to Animal Testing
Jul 11 2020 - Animal testing raises the ethical question of the Covid-19 vaccine for investors
May 21 2020 - Scientists Urged to Avoid Animal Testing for COVID-19 Research
May 5 2020 - Among the many things we'll reconsider after COVID-19: Do we really need lab animals?
Apr 16 2020 - Animal testing and the coronavirus crisis - The Ecologist
Jan 10 2020 - Pharma Giant Bristol-Myers Squibb Bans Near-Drowning Test
Jan 10 2020 - King's College London Ends Use of Cruel Forced Swim Test on All Animals
Click here to see more articles
Copyright © The New Zealand Anti-Vivisection Society 2020
The New Zealand Anti-Vivisection Society (NZAVS) is New Zealand's primary non-profit organisation defending animals used in science.
Our Mission
To end animal experimentation and the harmful use of animals for research, testing and teaching in Aotearoa - for animals, humans and science.
Support Our Cause
Join the Animal Defenders Squad


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Architecture and commerce, materials and technologies, philosophy and politics, art and engineering, the launch issue of BE: the journal of the Built Environment Trust explores the ideas, people and projects that are going to matter.
The elegantly-designed format, with changes in paper-stock that echo the first issue's concern with materials, features exclusive interviews and profiles of Circular Economy pioneers William McDonough ("Material Revolutionary") and Walter Stahel ("Innovation in the Weeds"), and a discussion between Arup's Stuart Smith ("How to Make a Circular Building") and the Built Environment Trust's Director of Strategy Lewis Blackwell on the construction of London's Circular Building for the London Design Festival.
The first issue also contains "An Incomplete Primer on SuperMaterial" an information rich and visual feast to the new materials which change how we think about, design and construct buildings.
Rachel Armstrong's "10 Visions of Bioarchitecture" is a guide to the pioneers pushing the boundaries of material science and architecture, and an exclusive feature from William McDonough himself, "Changing the Carbon Conversation", a radical proposal on re-arranging the chemistry of the city.
BE also provides exclusive extracts from work that gives a different perspective on the built environment: "De-Shopping Centres" from Paul Hawken's classic work Ecology of Commerce; a section from Jussi Parikka's Insect Media examining the self-organizing architecture of bees; and an angle on materials and architecture that only novelists can deliver, in an extract from Simon Mawer's Booker Prize shortlisted The Glass Room.
The first issue also covers the politics of space in Georgia White's "Politics, Design and the New Plug-In City", in which she lays out her architecture project in Manila and in "Re-inventing Ambridge", young architects Alex Dickie and Christopher Kelly reflect on their building project in Buckinghamshire that redesigns the relationship between landscape, materials and digita culture.
BE is also a visual journey of landscapes and buildings. "Rebuilding the World" is a survey of award winning environmental photography. There is exploratory illustration from Leah Fusco of a deserted medieval village; graphite interpretations of Frank Lloyd Wright's Usonia ("Velvet Modernism") by Jemma Appleby.
And a playful compendium of culinary materials ("Ingredients") as Architects, Landscape Artists and gifted illustrators specialising in architecture picture their favourite dishes.
A cerebral, visual and emotional engagement on the built environment, BE celebrates the passion and curiosity of architects, engineers and designers in expanding the boundaries of their fields, addressing the key concerns of the built environment in the 21st Century.
You can purchase BE: the journal of the Built Environment Trust at variety of shops and museums across the UK, including Artwords, Charlotte Street News, Magculture, Magazine Brighton, The Serpentine Gallery, Wardour News, Selfridges.


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Apologies for cross-postings.
Lehigh University seeks applications for a two-year Mellon Postdoctoral Research Scholar in digital humanities and community engagement beginning August 2015. The annual salary is $50,000 with full benefits.
We seek a postdoctoral scholar well-versed in digital media, methods and technologies, with scholarly interest in one or more of the following areas: documentary studies (film or other), community engagement, urban studies and social justice. The scholar will pursue digital humanities scholarship, teach one undergraduate course each semester, contribute to workshops in partnership with the Center for Innovation in Teaching and Learning, and work one-on-one to help faculty integrate digital media into their courses.
The goal is to drive expansion of an undergraduate humanities curriculum that engages the local community, equips more faculty with enhanced skill sets in digital humanities forms, amplifies undergraduate humanities research, and leads to the development of an interdisciplinary undergraduate minor in documentary studies.
The position is open to candidates with a Ph.D. received between August 2012 and August 2015. We seek scholars from a wide range of humanities disciplines as well as the humanistic social sciences. Please submit a cover letter, vita, dissertation abstract, project description, and contact information for three academic references who will be prompted via email to submit letters electronically. The deadline for receipt of all materials is March 15, 2015. Please apply at
. Inquiries should be directed to Professor Ed Whitley:
[log in to unmask]
Lehigh University ranks in the top 50 among national universities in the 2014 U.S. News & World Report ratings and is in the most competitive category in both Peterson's Guide and Barron's Profile of American Colleges. Lehigh is located on a scenic, 1,600-acre campus in historic Bethlehem in eastern Pennsylvania. It is about one and one-half hours from New York and Philadelphia. The Lehigh Valley is an attractive place to live and work with reasonable cost of living, easy commuting, and abundant cultural activities.
The College of Arts and Sciences at Lehigh University is committed to increasing the diversity of the college community and curriculum. Candidates who can contribute to that goal are encouraged to apply and to identify their strengths or experiences in this area. Lehigh University is an equal opportunity/affirmative action employer and Lehigh offers excellent benefits including domestic partner benefits. Please also see Lehigh Work/LifeBalance for Faculty:
Edward Whitley
Associate Professor of English
Lehigh University


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About Us
About Us
Future Smiles is a 501(c)(3) nonprofit organization that provides vital oral health care to vulnerable children throughout Nevada. Our goal is to instill positive oral health behavior by providing educational and dental tools that children need to develop strong dental hygiene habits.
Future Smiles has been combating oral pain by providing dental services to needy children since 2009. We work tirelessly to remove barriers to care by providing many of our services where children spend a significant portion of their day- in school during school hours.


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Ferulic acid CAS 1135-24-6 is a plant-based antioxidant that is extracted from rice bran. Research suggests that it provides antioxidant and sun-protective benefits to skin white enhancing the stability of topical applications of vitamin E, good for keeping skin healthy and protecting it from further damage. As a medicine source, it functions as an ingredient for anti-inflammatory/ relieving pain/ antithrombotic/ combating free radicals and also for improving human immunity.
Appearance White or off-white crystalline powder
Assay, % ≥99.0
Loss on Drying, % ≤0.50
Melting Point, ℃ 170.0~175.0
Ferulic acid can be used as antioxidant in food and cosmetics, and anti-flammatory pain relieving in pharmaceutical field.
- Inhibit platelet aggregation, increase 3H-5HT releasing from platelet.
- Inhibit thrombosis, lower blood viscosity, in order to increase brain microcirculation, curing ischemia palsy.
- Antioxidation, clear free radical, protective cell, accommodate body immune function.
- Anti-bacteria, anti-inflammatory, anti-tumor, anti- mutation, anti- ultraviolet radiation.
- Enhance human bodys motility of sperm and mobility.
25kg/fiber drum


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You'll Still Get Social Security
But you might have to wait longer to collect skimpier benefits.
The cornerstone of most Americans' retirement plans is Social Security. More than 53 million people collect Social Security benefits each month. And for nearly two-thirds of elderly American households -- those with at least one member who is 65 or older -- Social Security provides at least half of their income. In some cases, it is the only source of income. What's more, 55% of 50- to 60-year-olds say they are counting on Social Security as a key part of their retirement income, according to a recent survey by Charles Schwab.
But with the impending retirement of the baby-boomer generation and the shrinking number of workers to support them, something must be done soon to reverse the imbalance of growing benefits and shrinking revenues. By 2025, there will be just 2.3 workers paying taxes to support every retiree, down from 16 in 1950. Left as is, the Social Security trust fund will run dry around 2037.
Against that backdrop, the bipartisan National Commission on Fiscal Responsibility and Reform unveiled a controversial proposal to save Social Security through a combination of higher payroll taxes, lower benefits for wealthy retirees and, eventually, older ages for claiming benefits. The commission's proposal is merely a starting point for a national debate, and it could be years before these or any other Social Security reforms are enacted. But it should serve as fair warning to future retirees that benefits will be smaller and that you may have to wait longer to collect them.
If you're 50 or older, you can probably count on collecting benefits similar to the amounts outlined in the annual statement you receive from the Social Security Administration. Younger workers may have to wait beyond age 67 to collect full benefits -- the current normal retirement age for those born in 1960 or later. (That already represents a 13% cut in lifetime benefits compared with recipients who collect benefits at age 65.) The commission recommends gradually raising the age for full benefits to 69 by 2075. And the formula to calculate future retirees' benefits may be readjusted to favor lower-income retirees at the expense of wealthier ones.
There is a certain undeniable logic to raising the retirement age. When President Franklin Roosevelt signed the Social Security Act into law in 1935, 65 was established as the age to receive retirement benefits -- even though the average life expectancy at birth was about 62 at the time. Today, the normal retirement age for full benefits is 66, yet the average American can expect to live until at least age 78 (half of the senior population will live even longer). More controversial is the commission's proposal to raise the age for early, reduced benefits to 64. Critics charge that many who are in poor health or have physically demanding jobs aren't able to work beyond age 62. The commission proposes a hardship exemption for them.
Higher-earning workers of all ages are likely to face bigger payroll taxes in the future to fund Social Security. The amount of wages subject to payroll taxes, currently capped at $106,800, could drift upward, to about $190,000 by 2020 under the commission's proposal. A survey of Kiplinger's readers found that a majority supported an increase in the early and normal retirement ages as well as raising the cap on taxable wages.


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Wadia 861 CD player Page 3
Similarly, Lewis' piano sounded a bit subdued, with a little less impact and life, with the other players, and Kay's cymbal seemed to be much further down in the mix. With the Wadia, there was a more distinct bell-like component at the cymbal's core, and the shimmering halo seemed larger. The piano and cymbal didn't seem louder with the Wadia than with other players; they were simply more vivid and lifelike.
When I listened closely and dissected this clarity and precision, it seemed to stem from a more precise reproduction of dynamic transients. The details of a note's initiation—a finger or bow first contacting a string, for example, or the initial movement of air through a horn—were always more obvious and more finely detailed with the Wadia. These initial transients seemed larger as well, as if the Wadia were swinging between ppp and fff where other players were going only from pp to ff. No matter how carefully I matched levels, this added impact invariably made the Wadia sound louder.
Similarly, the microdynamic shadings within a note—the pulsations of Milt Jackson's vibes, for example—were more apparent with the Wadia, making the instruments and voices seem more complex and vivid. I was also much more aware of notes' trailing edges, of how they faded into the background.
Other factors that contributed to the Wadia's distinctive, vivid sound were its soundstage reproduction and ambience recovery, and the perspective that it gave the listener. With the 861, the front edge of the soundstage was projected slightly in front of the speakers rather than slightly behind them, as was the case with the other players. With the Wadia, I seemed to be seated much closer to the stage than I'm accustomed to.
A good example of this perspective was how the 861 presented the L.A. Guitar Quartet's Evening in Granada (Delos DE 3144), on which my favorite cut is the second movement of Rimsky-Korsakov's Capriccio Espagnol. The 861 gave me a front-row-center seat in a smallish concert hall. The guitarists were arrayed in a shallow semicircle, their images overlapping extensively to provide a kind of wall of sound. The guitars were dynamic and vivid, and sharp transients seemed to jump out toward me.
In contrast, the Simaudio Moon player gave me a seat about a third of the way back in a larger hall. Again, the players were seated in a semicircle, but the semicircle and stage were now more wide and deep, with a better sense of the specific locations of the individual players, both on the stage and within the space. The images were more three-dimensional, and their edges were more clearly defined.
The Wadia's slightly forward presentation was consistent throughout my listening sessions, but, it's important to note, was less a coloration than a point of view. For example, the 861's perspective resulted in the images being slightly too large and too close on a lot of closely miked solo or small ensemble pieces. A couple of examples I noted were Joni Mitchell's "Both Sides, Now," a solo-vocal-and-guitar piece from her Hits CD (Reprise 46326-2); and "Chuck E.'s in Love," from Rickie Lee Jones' acoustic live CD Naked Songs (Reprise 45950-2). On the Jones cut, in particular, the 861's snap and impact gave the performance a great sense of life and presence, but its perspective didn't quite match the venue. The ambience cues suggested a mid-hall seat, with a wide expanse of audience between and slightly below the listener and stage. With the Wadia, Jones' vocals and guitar were a bit too large and too close, and the audience was squished unnaturally into a shallow, narrow hollow at her feet. The Simaudio Moon's perspective, in contrast, weaves the pieces together into a more coherent whole.
On the other hand, the Wadia's perspective meshed beautifully with a recording of Arthur Rubinstein performing the Allegro marziale animato from Liszt's Piano Concerto 1, with Alfred Wallenstein and the RCA Victor Symphony (RCA 61496-2). The 861 had Rubinstein's piano well in front of the orchestra and spotlit, with the orchestra itself arrayed well back in a deep, wide soundstage firmly set within the surrounding hall. Although the 861 couldn't match the Moon Celeste's image specificity and edge definition, or its depth and dimensionality within the orchestra, the Wadia's superb inner detail made it easy to locate and track individual instruments within a section.
At the other end of the musical spectrum, the Wadia's presentation of Dead Can Dance's "Yulunga," from Into the Labyrinth (4AD 45384-2), was equally superb. This piece begins with an otherworldly, echo-drenched vocal and subterranean bass line, then gradually builds a surreal but tangible three-dimensional jungle landscape. With the 861, the bass notes had weight and heft and, with the vocals, created an ominous sense of foreboding. As the complexity of the junglescape increased with each succeeding creature's entry, I felt myself drawn in, pulled inexorably deeper and deeper into this strange other world.
With other CD players I tried, all of "Yulunga" 's bits and pieces were there—deep, tight bass and sharp, crisp percussion transients—but there wasn't the deep sense of foreboding that the Wadia projected. The unearthly shrieks and calls of the bizarre creatures weren't quite as raw and unsettling, and the nether world just didn't as dimensional or as tangible. Nor did it seem to have the gravitational pull that existed when the 861 was in the system.


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Debate has sparked again in the media for the creation of a 'Fat Tax'. Last week I wrote a piece discussing why many people can't accept the changes I have made in my diet and implement them in their lives. In that article I cited a stat from a "a study funded by the CDC and released on Monday projected that by 2030, 42 percent of American adults will be obese, compared to 34 percent today and 11 percent will be severely obese, compared to 6 percent today" (source).
Basically the fat tax "is a tax or surcharge that is placed upon fattening foods, beverages or individuals" (source). The rational is adding a surcharge to fattening foods, such as soft drinks and other foods that lead to obesity will reduce the consumption by 25% (source). I believe the powers that be will look to exploit the increasing obesity problem in America, citing the need for this fat tax, when they know people will continue to pay for fattening foods.
Unfortunately the problem isn't the food, the problem is how nutrition is presented to Americans. No longer can we trust the information that comes from the USDA or FDA. "Americans spend $40 billion a year on weight-loss programs and products" cites a 2008 report (source).
"Instead of representing the common interest, the agency [USDA] has been corrupted by its sanctioned allegiance to argibusiness into ignoring scientific evidence that goes against industry interests. The USDA's conflicting allegiances and responsibilities are at the core of our inability to address the costly epidemics of obesity and other diet related illnesses. No matter how easy and obvious the solution may be, we will never get to it so long as big argiculture and public health are represented by the same federal agency" (source).
Recently the HBO series, Weight of the Nation has spotlighted child obesity cites, "one out of five children drink three or more sugar-sweetened beverages per day, accounting for an extra meal" (source). Yet this story reports a "tax of at least 20 percent placed on sugar-sweetened drinks could drop obesity rates by 3.5 percent and prevent 2,700 heart-related deaths each year, according to the study." Obesity costs Americans $190 billion a year in medical and insurance costs. Yet, taxing fattening foods isn't going to make up for this shortfall now, is it? Sure there might be a small decrease in obesity and heart related deaths, but it still doesn't address the problem.
A change in how Americans eat is in order, but realistically this will never happen. Americans, as I cited here, can't eat in moderation. If they could and would learn what foods are good for your health, we might be able to cut into that $190 figure. Better yet, let's tax meat and dairy products as opposed to sugary soft drinks. These are the foods that are causing America's obesity problem. Not sure why the meat and dairy industry are opposed to this. Oh wait, yes I do because these foods are necessary for a balance diet, as says the USDA Dietary Guide. Then again money buys power and moves policy.


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christmas is my favorite holiday.honestly, i could write a book filled with hundreds of reasons as to why i love christmas season. for me, i love giving my loved ones gifts that make their faces light up once they open them. however, those gifts aren't always inexpensive. in the last few years, i've learned a couple of tricks to prevent holiday gift shopping from completely breaking the bank. keep reading to pick some serious money-saving techniques before this rapidly-approaching holiday season arrives!
Pay attention to what people say. Remember that time a few months back when you and your mom were watching something on TV and she pointed to a character's earrings and said, "I love her earrings, don't you? How cute are they?" Make a mental note. Once you've stepped away from mom, make an ACTUAL note. Whether that be on your phone in the "Notes" section or in the back "Notes" section of your planner – write it down. The sooner you start compiling a list of items that you think your loved ones will want, the sooner you can start looking for sales and discounts for those items.
(More on the blog: How I Make Money By Taking Online Surveys)
> Start early in the year. Unless you're a holiday-obsessed human, like myself, I doubt that the first thing you think about in the New Year is the next holiday season, 12 months away. However, that doesn't mean you should completely ignore it. If you plan on shopping the post-holiday sales, keep your eyes peeled for deals on your favorite things, but keep your eyes pealed for items for your loved ones too. Killer sales aside, starting your holiday shopping early in the year can help preserve your end-of-the-year budget significantly. By purchasing gifts throughout the year, you don't have to save your pennies
and sanity to catch a good few deals come November. (Doing so, I've found, also let's you enjoy the holiday season because you're not entirely preoccupied with running around finding last minute gifts for everyone).
(More on the blog: 5 Tips for Giving the Perfect Gift)
> Which leads me to my next point: Starting early means you have more choice. What does this mean? Well, starting early means that you have plenty of time to browse different stores for the same item. Doing so can allow you to compare prices, see what discounts are offered, if any, and investigate shipping costs. Not only does this create a (hopefully) more educated decision, but it most definitely can keep you from overpaying for items and overspending in general.


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M.J.F Building Services
Here at MJF, we also provide all types of external rendering ...
MJF Building ServicesMJF Property Maintenance & Building Contractors has a proven track record of innovative designs, effective problem solving and attention to detail and our goal is to meet and exceed the expectations of every customer. We take on all types of jobs from small domestic work to larger commercial projects, all carried out to the highest standards, and at very competitive prices. We are specialists in property maintenance and offer a first class service at a competitive price. We offer many property maintenance services such as bricklaying, roofing, plastering and many more.
Our Services
- Bricklaying
- Replacement Cavity Wall Ties
- Damp Proofing
- Plastering
- Plumbing
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Contact us
- Address: 10 Salcombe Road, Knowle Park, Bristol, BS4 1AH
providing building services to the commercial and domestic sectors covering Bristol and Bath. MJF Building Services are your local property maintenance experts offering bricklaying, plastering, roofing and cavity wall tie replacements in Bristol and Bath.


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Department of International Health
Mission Statement for Baltimore
The Department of International Health focuses its research and training on understanding health problems and developing affordable solutions to improve the health of disadvantaged populations around the world. Although most of the Department's work is in low-and middle- income countries, often working with local and national authorities, the Department also has substantial activities in Baltimore, that seek to share knowledge and experience gained globally to address challenges here.
Baltimore Highlights
Healthier Food in Baltimore Neighborhoods
Professor Joel Gittelsohn, a world expert in addressing the problem of food deserts, is working to increase affordability, availability and consumption of healthy foods within low-income, predominantly African-American neighborhoods. He combines behavior change, environmental interventions and policy-linked approaches to improve the food and physical activity environment in low-income minority communities. He leads a policy group seeking to develop and support options to improve the food environment in Baltimore, and directs the B'more Healthy Communities for Kids trial, which increases access to healthy foods in corner stores, carryout restaurants, wholesalers, recreation centers and other venues throughout the city, promotes these foods at the point of access, and assesses their impact on psychosocial factors, diet and obesity. The BHCK project is one of the Global Obesity Prevention Center's (GOPC) projects, a worldwide organization that connects science to policy and action. The GOPC uses a multi-disciplinary systems approach to the complex factors contributing to obesity and brings together global stakeholders to find innovative solutions.
Improving Relations Between Police and Teens in Baltimore
Professor Peter Winch leads a study funded by the Department of Justice, Office of Juvenile Justice and Delinquency Prevention to evaluate outdoor education programs for middle school youth implemented by Outward Bound in West Baltimore. Such programs have the potential to increase self-efficacy and communication skills of youth (skills often not taught in school) and provide opportunities for children who do not have equal access to safe parks to participate in outdoor activities. One of the three program models is a one-day program that brings together police officers and middle school students. The research team reviews the impact of the dialogue on both police officers and youth participants.
Reducing Trash Accumulation in Low-Income Neighborhoods
Professor Peter Winch leads a multidisciplinary study with assistant professor Cindy Parker (Environmental Health Sciences), Ben Hobbs (Department of Geography and Environmental Engineering, Whiting School of Engineering) and Jian Li (Carey Business School) on reducing trash accumulation in low-income neighborhoods. Many Baltimore City residents live in neighborhoods characterized by litter, piles of household trash and discarded construction materials in back alleys and vacant lots. This situation has consequences for quality of life, crime, economic development, human health, and the Chesapeake Bay. We are working in close partnership with the City of Baltimore and community organizations and residents to both develop innovative ways to address the problem, measurement tools for tracking progress over time, and systems modeling to determine the best combination of actions to put in place a lasting solution to the problem.
International Health Baltimore Project: Bidirectional exchange
International Health will establish a working group to examine ways of enhancing mutual learning between global health and Baltimore. The working group will be a collaboration of faculty, students, and community partners who together will design and implement sustainable teaching and learning collaboration opportunities. Possible activities include a series of community workshops.
Contact Information
Joel Gittelsohn