After Christmas wipe-down report

Christmas of 2009 remembered

Biggest hit: Elena's electric car (her favorite companions are her new doll and Camelback water bottle - her very own; v. cool)

Best Bang-for-$: My very cool Kettlebell (I've wanted one for a long time - there are s

ome very excellent exercise you can do easily with anything else - love it - there's a pic on my previous blog).

Most practical: New bathrobe and slippers (Oh my my kids went over the top on these - best quality - like'n lots).

Still waiting: To take down our bigger tree (16+'), to use our new snow shoes (Great dates in sight for my sweetheart and me!).

Hot: My favorite cologne from my favorite girl!

Remembering- still: The annual "It's A Wonderful Life" movie night with our whole family; The 45 min. "Avery Christmas story" we've read for 33 Laura and Bruce Christmas Eve's. I will not forget how much my kids love giving to their mom (Yes, she got more than 20 gifts - the most of anyone in our castle!). And our Christmas celebrations on Dec. 4 at our East Vancouver Campus and then the Week of Christmas shows at our main campus - so inspiring to see thousand of people focus on Jesus. The most wonderful gift was the hundreds of people who said "yes" to Jesus' forever-friendship this month at Living Hope (even the bad Camel who is also a donkey killer - sad story).

Tomorrow (perhaps): New relationship possibilities, Our January 14 trip to India (Laura, Gordon, me & a several friends), and continued investment in those friendships we've been given. Praying and wishing YOU a very grand Happy New Year!

Pictures of my cell-phone preaching in India, 2009

10 Great Gifts to Give (Some of these are very creative)

Top 10 Healthy, Long-lasting, Christmas gifts – 2009

1. Investing in the East Van. Living Hope Jan. 2010 India Mission trip!¹

2. Buy a “Blue”² exercise ball or balance ball, or maybe a Kettlebell^2a w DVD³

3. Pick up two pair of “Snow shoes” or “Cross Country Skies” for winter fun.⁴

4. Send someone a subscribe to Nutrition Action Healthletter (www.cspinet.org).⁵

5. Look for cheep Yoga and Palates DVD’s at Target, Fred Meyer as a “resource” gift.⁶

6. Create a card that pays for (& joins them) the STP Bike Ride in 2010.⁷

7. Give a subscription to a cycling, running, hiking, or golf magazine.⁸

8. Purchase a Pedometer along with 52 “Free Walks” certificates.⁹

9. Buy a quality Body Fat/Water scale.¹⁰

10. Buy two heart-rate monitor watches and add 52 “activity card invitations.”¹¹

^{1­­ Think of someone you love who needs Jesus in their life. If God has someone who would be able to connect with them and the result would be life-changing, how much would you pay to see this happen? What if it would only cost a dollar to connect them together and see Jesus’ love flood this person’s life? How quickly would you invest this dollar? For every dollar Laura and I now take with us to India (Jan. 14) one person will receive a new life in Jesus! Email me – bruce.lhceast@gmail.com. $25 per month rents a new church in an area where there are NO churches; $50 per month gives full-time support to a pastor and his family to serve an instant congregation of hundreds! Your endorphins will thank you. You invest even more wisely into what God has given you to manage in the future. Others will be inspired and their spiritual, emotional, and physical health will be directly or indirectly improved.}

² These are the “exercise balls” that are used for sit-ups, push-ups, waist/side-strengthening exercises. Get the Large size (about $14) and keep it in your Family Room. The color doesn’t matter :-). Use while watching a movie or TV. Strengthening the “core” is critical to protecting back injury or healing damaged back, hips, & knees!

^2a These are unique exercise weights that are excellent for flexibility, strength, and speed. You can get them with a DVD/CD at Kohls for a good price (Big 5 has them too). I’ve seen people use them to do both cardio and muscle strengthening at the same time. Remember, if you or your friend doesn’t have a workout partner it’s not going get used.

³With all exercise equipment, you need first build a “team plan” or it’s going to be a worthless gift/investment. Buying any exercise, weight-loss, or health-improvement “tool/system” is silly unless you have a detailed plan to grow a team around you to help develop this new discipline into your life! Catch up with Bruce for details as to how to start. This will change big areas of your life! Promise!

⁴­­Costco has them! REI has a bigger selection at a much bigger price!

⁵­­This little public Health letter is one of the very best – readable, fun, practical help in every issue. AND they have received no money in their 35 years of print, from the Government or Industry. They don’t sell any advertising space. It’s a very trustworthy source for health tips. It’s the largest Health letter in the world, and oldest.

⁶­­I like to buy these, then glean off of it some exercises that really work for me. This is a cheap way to find some great stretching and core strengthen exercises. My hip flexor exercises came off this.

⁷The STP is a fully supported bike ride from Seattle to Portland. Bruce and Laura will be doing this ride in 2010. We will be doing the two day ride. We camp half way. We will have a great time – also having made our own Living Hope Jerseys with the finest European materials :).

⁸­­The people you hang with and what you read and view does influence your lifestyle changes!

⁹Get a good quality Pedometer, like the Tanita (www.thecompetitiveedge.com). Making up 52 certificates that promise to “walk or hike” is what makes this a great gift. Having a measurement to set goals does help a lot of people aim for something and actually reach it!

¹⁰­­­­Again I love the Tanita brand – quality. Measuring fat, muscle weight, and keeping track of your H²O hydration levels is a much better way to measure health. I set a goal to reach before I bought my scale – I love it. It really motivates me and gives me the right goals to focus on.

¹¹­­­­This is one of the very best gifts for anyone who exercises regularly – walking, running, hiking, going to the gym. Why? Almost everyone’s body reached a level after a few weeks of repeated activity. We have no way of knowing if we’re improving or not. Buy a heart-rate watch that also measures calories burned and you can see your heart rate, see how much you burn and now do something about it. When I’m about to take a walk with family visiting for the holidays I often climb our stairs before leaving the house. I then jump around, play around and get my heart rate up to about 128 bpm before we even leave. My entire leisurely stroll will see more calories burned because of this quick 2 min. warm-up. I can swing my arms or jog up and back if I desire. These monitors are now very affordable and really can improve your health. Timex and Polar are two pretty good brands.

Want to read my Christmas blog (Dec. 2)?

Surprises, Burning Calories, Making Headlines - Luke 2:8-20

Check out Luke 2, verses 8-20. I love this story!

Luke 2: 9 "suddenly . . ." (King Jimmy uses the wd "lo") - a demonstrative particle (WOW!); in other words "Check this out" (the dramatic "pause" in a film; the surprise sound effect).

Verse 10 "Don't be afraid." There are two kinds of fear in the Bible; One when I follow my way (sin) and the other which is a deep admiration (awe) that gives us goose bumps from the beauty, power, and goodness of someone we value immensely! What kind of fear do you have in your relationship with God! "Don't be afraid!"

Verse 10 "good news of great joy. . . " Greek = mega chara (Mega = Super, super, super-sized deep-heart-warmth). The word "joy" is part of the same root from which we get the word "grace." God wants us ALL to have deep inner peace that "in the end" everything will be alright (no matter what)! This is a great gift to get VERY excited about!

Verse 13 "Suddenly. . ." Have you been surprised yet today? If not, why?

Verse 16 "they ran . . ." The Greek word, "speud0" is where we get the English word "speed" and "Speedo" (Do not wear one, please!). What would be worth "running" for in your life? The after-Christmas 90% off bins? An opportunity to clothe and feed the homeless? The chance to serve love and hope? To kneel before the One who will change your life forever?

Verse 17 "The Shepherds told everyone . . ." What kind of Facebook invitations are you going to share today?

Verse 18-19 "All . . . were astonished, but Mary quietly treasured these things in her heart and thought about them often." Two very opposite reactions; both very cool, both to be treasured! Are you still astounded? By what? What have you "treasured in your heart and thought a lot about" this week?

I plan to finish Luke 2 tomorrow (I also plan to publish my Top 10 Healthy gifts List).

Hey, don't forget to read Proverbs 23 on the 23rd of December (a very cool chapter!)

Please join Laura and I - This Sunday @ 7 pm

Laura and I would so love to have you disrupt your plans this Sunday afternoon and join us for our son's concert at the Hawthorn Theater. Our son's band, Gordon Avenue, is playing through a new booking company and we are very excited for this mini-Christmas Concert (one Christmas song - ha). Four other bands will be playing.

Here's the deal - the tickets are only available online and none will be sold at the door. Even if you don't want to go you could buy tickets and support a great musician (Gordon is now working on his second album - an acoustic one). If you can make it or you want to send someone else it's all for a great Christmas boy - Gordo!

Hawthorn Theater in Portland

Sunday, Dec. 6, 7 p.m.

Ticket web site: http://tickets.aftonshows.com/Gordonavenue

or check it out at www.Gordonavenue.com

Fantom fears of noisy people

"Wicked people flee when no one is chasing them, but those who walk "straight" are as confident as a lion." Proverbs 28:1.

The word "wicked" as used by that smart guy Solomon is "Noisy" or "one who makes a commotion." When my life is following chaos I'm tormented by lots of fantom fears. How badly do I want to have confidence like a lion? It requires that I live a "straight" life (this is the word us

ed in the Old Testament of the Bible for "righteous.").

It's so easy to be filled with random, unreal fears. Yesterday while we were cutting down trees for our Christmas our son Marcus suddenly cried out "Watch out." Everyone fled (baby in arms), only to discover it was a false alarm (not only was the tree still standing strong, but it was only the baby of the two we brought home (a ten footer).

I was thinking this morning. I had no clear plan while my son tortured that harmless tree with his "un-woodsman-like" blows. I was mindlessly wandering in my ADD world and not even looking out for my wonderful little granddaughter's first tree-murder experience.

Many of my random dashes into fear-driven running is because at that moment I'm without a clear plan. Life isn't straight because I've either got the wrong map or no map at all. Today I get to consciously say "Thanks" for the presence of my best friend Jesus whose Spirit is in me and will keep me authentic, straight, and real! No Fear, my favorite Lion is near! Happy post Thanksgiving!

Come Climb a COOL Mt with Me!

Want to Climb Mt. St Helen's Tue. Nov. 24?

Ok, I'm so excited and if you would like to try this 7-12 hr. snow climb with me. You can email me and I'll share all the details. You will need snow shoes (REI rents them) and winter gear. I can share with you more details. We will leave Vancouver at 4:45 a.m. and be getting our passes at a lodge near our start at 6 a.m.
The challenge, beauty, fun together, and 8,000 calories burned may make it worth it! Let me know if you want to go. We also are looking for ONE Mountaineering coat to borrow if you know someone who is the lending kind.
Email me at bruce.lhceast@gmail.com

Bruce & Laura's Random, Wild Roller Coaster Ride (in-process thoughts)

The details of the following stories will be updated throughout this week

He stood in a cold, wet, empty parking lot . . . I could tell by the sound of his voice, this out-of-control business man was about to jump off the edge of the world (more on this miracle story soon)

Gun in mouth . . . 19 years old . . . the end. The whole story to a family blow-up. A family breaks up; a young man my boys went to school with comitts suicide - the story of the funeral Laura and I participated in on Saturday (Why the deceased's Mom wore Wedding clothes to the funeral).

What you many have missed on Movie Night (the review of a very grand "scary movie.")

What 60 people experience on Sunday afternoon . . . so cool, so courageous, such a great pay-off (you've got to check back on this story).

The grim details on Bruce's pre-Thanksgiving climb up Mt. St. Helen's. You might decide to join him on this 8 hour climb (details to help you to decide - coming soon).

Monday Ramblings . . . Mt. Biking . . .Oswald Chambers . . . Why I hate Religion!

So nice to be riding with my sweetheart at 5:17 a.m. today (Laura rides to work and I get to burn about 550-650 cal before the clock hits 6:30 a.m. - my Cardio is doing great now!) and then I'm gifted with about three hours of quiet-time in Oswald Chambers and the book of Proverbs (So fell in love with Chapter 3 of Prov . . . today is chapt 5 - the 5th of Oct . . . get it?).

Yesterday Laura and I slipped away before being brought back into the Pit of Despair (not the Movie, rather the Seahawk's playing the "perfect quarterback" and a most impressive team) . . . We Christened my new Mt. Bike (the picture is the ONE & ONLY Laura snapped on her first try with my Blackberry) by trying to find "single track" on Larch Mt without the use of a map (we used my Verizon GPS - not good) . . . after one hour we ended up on a private road . . . the East side of the Mt . . . after 20 min on our bikes we found the single track (Gordon and I will revisit it today). Laura IS the most amazing girl/woman/mother/best-friend/girlfriend/lover and "Adventurous Queen" in all this world! Want to know why (of course you do)?

I didn't have time to change out her Mt. Bike tires (Her bike was the best of our Mt. bikes before I got my new one - hers is only 15 yrs old). Laura's bike still had road slicks on them. She also was using Clip-in Pedals for the first time (on a Mt. Bike) and trying to do some serious single track, mud-roots-rocks &logs: All of this with Mt. Bike slicks! Who in their right mind would do this? ONLY someone in love with her "man" and wanting to be with him on his virgin ride! She also road down a steep gravel and rock trail to get back to our car (her bike has no shocks) . . . the hard -pressure-filled slicks transfered everything to her lovely hands (I did promise her I would get her shocks for her bike . . . this is where you feel compelled to send me money!) . . . :)

We endured the SeaGawlks (with new friends) and then went to bed early . . .

I just finished reading four days of Oswald Chambers (O.C.) - these are some of my favorite of devotions . . . here's one of my TOP 100 of O.C.

"After every time of exaltation we are brought down with a sudden rush into things as they are where it is neither beautiful nor poetic nor thrilling. The height of the mountain top is measured by the drab drudgery of the valley; but it is in the valley that we have to live for the glory of God. We see His glory on the mount, but we never live for His glory there." Mark 9:22 From Oct. 2 - My Utmost for His Highest

I was struck well: Look for God in the beautiful, majestic, the mystical and on "out-of-this-world single-track trails!" These Mt. Top experiences (gifts) most often brief (very powerful, concentrated stuff), and usually spontaneous in nature. But they DO recharge, refuel, us for the dark, normal, boring, and everyday world we live in. It's in the valleys, we get to Live out the Love HE First Lived into us (Totally, because He wanted to - see Ephesians 1:4-5; 2:1-1-) - I John 4:19!

Allow and celebrate any Mountain tops God gives to you today - Remember not to live there - come back down and expect God to use you to touch someone else and perhaps give them the inspiring hope needed to never give up on Love! Have a great day!

Try this great Salsa recipe

Fresh Salsa (Bruce & Laura)

Roma tomatoes (10-12)

Corn (1.5 cups of corn – fresh/frozen/crisp-canned)

Black beans (1 can)

Fresh cilantro (1/4-1/3 of bunch – to taste; cut & dice fine)

Cumin (1/4 tablespoon)

Salt (to taste)

Fresh Limes (juice 2-3 limes)

Avocado (2-3 "very firm" Avocados, diced)

Optional – Walla Walla Sweet Onion (1 chopped fine)

I dice the Avocado’s last; then salt and pour lime over them before re-mixing and refrigerating for 1-2 hrs. before serving.

Salsa, Salsa, Salsa

Don't get tired . . . If you check TONIGHT (Tue, Sep 29) you will get our Salsa recipe and more! PROMISE (I hope:)

Promised links - Gordon last night (v funny), Amazing song & video I'm about to order

Hey if your not in a Life Group then you are missing a gift that's right on your door step.  Last Thursday was weird, at first, being the ONLY guy at Life Group (4 women).  But how surprising to see God's encouragement and the recharge that all of us got from doing Life Together!  Here are the promised links I spoke of - The clip of the film re. forgiveness in Rwanda is amazing (I'm going to buy the film)!

But first check out what I missed last night (Family Night at Living Hope Church) - this world famous illusionist and ventriloquist used my son Gordon as a prop - very funny!

Gordon sings and dances

Father Forgive them "Hill"

Forgiveness in Rwanda

Notes from Last Thursday Life Group

Sunday Afternoon - Come play in the Rain w US!

So, the BBQ and worship at our East Campus is already a given - BE THERE!  (Link for more) . . . BUT our family, and friends, will take our golf umbrella's and drive up to beautiful Stevenson to the XFest Show (LINK).  Gordon's band - GORDON AVENUE will be playing at 3:15 p.m.

We will most likely stay for the Chick Band (Oh my, really????) and goof off . . . You should join us (email me - I'll get it on my phone - Brucea@livinghopechurch.com).

NoonDaySun band link

Don't sit at home - let's get out (wish we could golf :)

Smoke Signals, Learning to hear others better!

Our Life Group had a grand time sitting on the patio and eating some outrageously good food together this last Thursday: here's a review and some added notes from our time sharing about the challenge of great communication.

Question:  Who is the hardest person for you to co

mmunicate with on a regular basis?  Why?

Why wouldn't you want to communicate well with someone?

If I hate someone or want to hurt them then I don't care how well I listen, open my heart, and come closer in my friendship with them.  We love, I John 4:19, because God loved us FIRST!

Question: What does great communication look like?

1.  It hears the heart (intent) of the person

2.  Defensiveness is very low or non-existent

3.  A natural result of great communication is we care more!

Question: Do you know how good your doing communication with those you love, work with, and those "far from God" who need to see His love?  How do you measure your effectiveness?

Bruce and Laura use 3 "C's" to check up on how good their communication 

is with each other. C1 - Do we feel CLOSER as a result of our communication?  

C2 - Do we CARE MORE about each other as a result; and 

C3 - is there greater CLARITY (understanding), we hear better?

Communication includes a blend of words, expressions, tones and actions!

The level of value and commitment are constantly affected by our communication.

A big, bad, very disturbing Scripture we read and discussed (with great gusto):

I Kings 13 (This is NOT a bedtime story . . . caution)

1.  Does God tempt us?  Read James 1

2.  Why doesn't the story beat up on the lying prophet (he gets off scotch free - NOT fair!)

3.  Is is hard to know if it's God, my own self, or Satan speaking to me?

When dealing with difficult stories in the Bible it's good to review some basic principles for the study of God's Word:  1.  Context, Context, Context (read before and after; then know the people this was first written for - Children, abused-barbaric-slaves, the culture.)  We need to remind ourselves - God came down in human skin so we could understand Him - Scripture uses the language of the people to whom it's given! 2.  What's the point (the message)?  What life change is God wanting to bring?  In this scary story God seems to want to say, "Don't listen to other voices when I've made it clear what your to do!"  Balaam's donkey (Numbers 22).  Many weird theologies and misunderstandings come from missing the point (usually there's ONE big one).  3.  Look at the BIG Picture!  How does this match with God's character (what He's like) and very clear stories and Scriptures (for example:  God is Love and perfect love throws out fear - I John 4:18.  When I see fear as motivation in Scripture it's often of human origin.  In the Psalms it often means Awe or deep respect.  When reading "hairy" stories like the one above, look for the cumulative picture of God from the entire Bible.  This is usually best seen when studying with a group of people seeking to come closer to God.  Prayer, a desire to know God's plan, and a willingness to follow help open our eyes to God's way - Read James 1:5 and I Peter 1:3-7.  

Who do you need to reach out to, in their "language,"  and share Jesus with?  We are God's LIGHT on a hill so those in darkness can clearly understand and accept God's forever-love!

The "long" Promised BBQ Rub

So my Rub (good on chicken too) that I use "every time" for burgers is from the famous Barbecue Bible - How to Grill  by Steven Raichlen.

Here is how I build my basic burger:

Two hamburger patties of good quality meat: add between the two a thin slice of Walla Walla Sweet onion and three pats of Seasoned herb butter.  mold the two patties into one (this maintains moistness to the max).

Then after searing each side add liberal amounts of the rub with a spoon: top with Chedder cheese and mozzarella - Wow!

The basic ingredients for the  rub mix:

• 1/4 cup Coarse Salt (Kosher or Sea)
• 1/4 cup Dark Brown Sugar
• 1/4 cup Sweet Paprika
• 2 tablespoons Freshly Ground Black Pepper

The actual recipe I use is as follows:

6 Tablespoons of dark ground coffee (fresh)

2 T of course Sea Salt

2 T of brown sugar (I often double this amount)

2 T of paprika

2 Teaspoons of freshly ground black pepper

2 t of garlic powder

2 t of onion powder

1 t of ground cumin

1 t of ground coriander

1 t of unsweetened cocoa powder (I often double this amount)

Mix with finger together in a bowl (watch that your brown sugar isn't lumpy when you add it); Extra flavor comes when you grind whole peppercorns, cumin, and coriander seeds yourself.  I use a high quality cocoa powder - NOTE:  These babies aren't good for your body - cut down your fat intake for 3 days before then use ALL the good tasting stuff and live it up (If you want to be really healthy use Buffalo burger and drop the herbed butter).  This rub is best on beef and pork - not bad on chicken that you are putting in a bun!  Enjoy!  This rub keeps for about 6 months in pantry.  I sprinkle about .5-1 tablespoon per burger.

Time-dated note:  We are doing a killer White Water Rafting trip and BBQ on Aug. 15, 2009, on the White Salmon (class 4 rapids) - email me if you want to have a blast (www.Brucea@livinghopechurch.com )

We survived the STP

So Laura and I survived (and enjoyed) our 204/5 mile ride from our former home of Seattle to Portland this last weekend.  We started with 7 of us and ended with 3 (we promise to have more riders next year and a greater % of finishers).

We had 5 friends brave the rain to come out and see us.  We should start getting some pictures back in the next couple days.  Lots of stories to tell so stay tuned.

The BBQ Rub recipe I promised from our last E Vancouver Campus BBQ will get posted soon! Promise.  

Amazing New's Flash (Did you miss this on the evening news?)

This story in about my sweet wife Laura.  Check it out here!

My "every-other-Saturday" work-out - 2,222 cal burned

Yes, balance is so, SO, important!  I love pouring, investing in other's lives.  I get to touch so many people's lives at the gym!  It's a blast.  Laura is working today and I did my "max-out cardio & legs day!" I burned 2,222 calories (not counting the 400+ extra my body will burn today because of my A.M. workout.

Here's the short version, then a couple "amazing tips" just for you; finally the details for those who don't have a life (LOL).

SHORT:

Did stairs/stretching/warm up for 20 min 

Spin Class for 1 hr. 10 min (max hr was 167)

Weights (legs)

Sit-ups & calves

Stretching & working legs on roller ball (20 min)

Walking on the tread mill/stretching  (5 min.)

Hot shave in the locker-room/stretch (10 min.)

TOTAL TIME = 3 hrs, 25 min.  (I go to work at 2 pm & first stop includes decadent food, fun - absolutely NO guilt!)

DETAILS  (thanks for reading :)

Did stairs/stretching/warm up for 20 min  -  Warming up maximizes the time "in-zone" for cardio.

Spin Class for 1 hr. 10 min (max hr was 167)  In zone (124 bpm - 160)  1 hr. 11 min.  Above - 2 min. 43 sec (ouch).  45% of cal. burned were fat.   Average hr 119.

Weights (legs)  Squat machine, leg extensions, hams, and "Suzan Summers " machine

Sit-ups & calves  Alternating until you die (4 sets of calves, 6 of sit-ups - ball, iron bridge, three diff. machines)

Stretching & working legs on roller ball (20 min)  Using a foam roller hurts so, so good - I'll be happy tomorrow that I did it!

Walking on the tread mill/stretching  (5 min.)  I use this time to finish letting my body wind down and stretch my neck while walking.  

Hot shave in the locker-room/stretch (10 min.)  I stretch lower and upper back while shaving - legs some more as I take off my shoes - a very useful 10 min.

The best part is I got to personally invest in three peoples lives (2 people from the club have started coming to Living Hope - neither had attended church after the age of 12 - HOW COOL is GOD!)

TIPS:

1)  Use a heart rate monitor (they start at about $40) to push yourself - it makes a huge difference (you need a coach to get you going and someone to be your hr buddy - ask me sometime for details)

2)  It's amazing how much you can stretch throughout the day.  Be conscious.  This is one of the very best things you can add to your life.

3)  Set goals and healthy rewards (I ate steak with a friend last night - I hope to buy my dream scales if I stay below the weight goal I set three months ago (I see if I continue to make it this week - I'm sure I've got it!)

4)  This is one of the easiest and best . . . (Oh, I forgot . . . I'm going to share it in a couple weeks :_)

Invest in your body so it will allow you to invest more in friendships and fun with others!  I stayed up until 1 p.m. doing a guys movie with one of my sons (I couldn't stay awake that late about 6 months ago)!

700 calories in 1 hr, & 3 min lifting weights - Learn cool tips

So in High School one of my hobbies was helping girls lose weight (You can hit a lot of doubles and few home runs doing this . . . :) . . . and I've had a mother obsessed with natural foods.  SO, I it was only natural that in 1988 when I decide to reshape my sagging body that I not only hit the gym, started cycling, and began to apply my background of health to the bigger picture.

I do believe our bodies (not church buildings) are the Temple of God's presence (John 4, I Corinthians 6).  So I go on a yo-yo ride from time to time with getting this body in shape (ran one marathon, did a few Olympic & other distance Triathlons, tried a few bike races . . . love tennis . . . ).

Today's Tips:

1.  If your goal is to lose weight try doing at least 5 min. of cardio before lifting weights, participating in other Gym classes (or even walking). 

2.  If your "ticker is strong" try using a Stair Machine to get your heart rate up fast (I was up to 135+ in about 20 second by running that puppy,the exercise rig,  at full speed.).  Then you can switch to whatever type of cardio machine you want (At home I climb our stairs several times to get my heart rate up quick).

3.  If burning lots of calories is your goal - Do "cross-activities" between sets when lifting (see details of my "fun a.m. at the gym."

My 700 Calorie Hour:

I started with 1 min on the stair machine then switched to the elliptical (warming up my arms and shoulders/legs) for 10 min.  I then was ready to do "Chest" today.  My work-out partner was sleeping (Son -Gordo) so this is how I burned extra calories (note this is my month of switching up my Pecks workout (We've got a 4 month rotation).  In between lifts I did sit-ups (using a ball, then doing seated crunches on the weight bench).  Then I would switch off doing stretches between the next sets.  By the end of one hour (& 3 min.) I had hit 700 calories and had added another 19.5 min. to the 10 min. of cardio time I started with. 

I then did another 20 min. on a spin-bike, and then a cool down (shaving my mug) to finish with 1,024 calories in 1 hr. & 33 min (I had showered and combed my mass of hair, and jumped back into my regular daily actives in less than 2 hrs.

After Effects:

I was in cardio zone for a total of 39 min. (my max heart rate was only 148 and my average, 119).  50% of my calories burned were fat (YES!) and I had so much more energy and better focus today.  Very cool is the knowledge that for the next hour I burned aprox. 200 hrs (just driving, phone & computer work) and the hour following that I added another 150+ (I normally burn about 100-110 cal per hr in sedentary activities).  My body will actually burn more calories all day long because of an A.M. workout - cool!

Very cool web site (check out "The daily plate" feature - it's amazing)  by Lance Armstrong!

Gordon Avenue's Latest CD Release Show Update

Friends, Laura and I are beyond excited about tomorrow night's show!  Our son's band is amazing.

Quick Update:  Gordon Avenue will play around 9 p.m.

Gordon's Web site is 

www.Gordonave.com

Hawthorne Theater link

The two bands to follow, Tango Alpha Tango and Black Mercies are very good bands (big in Portland . . . Black Mercies is headed to play the UK)

Cost at the door: $8

Twitter, Tweet, and Face book everyone you can think of (Text message the world!) . . . see you there!  Crazed Parent Fans, Bruce & Laura

Please DON'T miss this Amazing night with us!

Laura and I can't began to express how very exited and proud we are of our boys!  This Thursday night we will take our hats off to our son Gordon.  It's a long term dream come true for him.  This Thursday we will celebrate the CD release show of our son's new full length album.  It will be at the Hawthorne theater in Portland.  Great food, wonderful coffee are so close to this theater.  One of Portland's hottest bands, Tango Alfa Tango are honoring our son's band and will be performing at the show.  The band Black Mercy (just getting ready to play in the UK this next month) will play as well.  The bands start at 7 p.m. (check in later to find when Gordon Avenue plays).

It's $8 at the door and you will be amazed at the fun Gordon Avenue will bring into your week.  Their new album is fantastic - wow (so much variety - the words are so deep/fun/real)!

Check out my son's web site and his myspace, then invite as many people as you can to come and have a magical night with us (use your Facebook, myspace, Twitter, email, text . . . signs on Interstate 5 & 205)!

Web:  Gordonavenue.com

Myspace: myspace.com/gordonavenueonline

Why do I love pain?

It started with some unhappy Yoga instructors (& owners) next door to our new Living Hope Campus and ended with me trying out "Hot Yoga."  Yesterday afternoon I arrived in a pair of running shorts, a mat, bath towel and hand towel.  The yoga room had heat panels that kept the room at 105 degrees (humidity set at 60%).  This made it feel like it was 145.

I wore my heart rate monitor and was so hot that I was in my cardio zone for 50 min of the 90 min class.  I hit a high of 155 bpm.  I was unable to complete the last two poses (26 total done twice) as I was so nauseated and dizzy that I thought I would either faint or throw-up.  Why did I do it?  Curiosity.  The challenge.  Knowing that I'm so "stiff" that it might actually help me.  And a chance hang out with people who don't know much about my best friend Jesus.

I've done some painful stuff when it comes to exercise, but this takes it all when you pack it into 90 min.  I did live through it (kind of) and was worthless for the rest of the night.  I did have one of the "regulars" ask me what kind of church was going in next to them (We had a fantastic visit).

Should you do "hot yoga."  I'm not sure.  I paid $29 for unlimited use for 2 wks.  We'll see what happens next time (I'm still a bit afraid of the pain).

On a happier note: the owners of the hair studio, Ethos just down from our new digs is going to do my hair (cut/color/highlights - my choice) for free (Anyone who comes to the Fisher's campus on Easter (9 & 11) can get a free hair cut (color or high light) for free too - COOL!  The one stylest says he's going to come to church.  He's don't the band "Guns & Roses" hair and worked on the TV set of Hero's this last season - fun!

Learning to dance (Why did I wait 30+ years?)

 

So, I’m here (hear me) to proclaim that I’ve been acting very, very stupid for a long time.  I love to talk about how cool, essential, it is to pour into your spouses life!  We are difference makers, built in our Creator’s image (passions, values, and needs) . . . Yes I believe God has needs (GOD IS LOVE . . . therefore God' needs objects, creations, being to be in relationship with.)!

Back to acting stupid; I gave Laura the ultimate Valentines gift (for her), I bought her a lesson with a 2008 champion swing dance finalist.  We went last Monday to one of studios she teaches at – what a flight of stairs I had to climb.  It was worse than K2 or Mt. Mckinley.  I have several “left” feet and when I try to move them to music (so I’ve always believed) I turn into a Gerald Ford in terms of gracefulness!  I’d tried dancing at a church hoe-down once (it may have been the Country music that messed me up) and it was a huge disaster.  Everyone got they entertainment out of laughing at me and they even made a video which they showed in church the next week (just before I got up to speak).

But Laura was so encouraging (almost giddy) and  after another quick trip to the bathroom and breaking my dancing shoe laces we were ready . . . NOW HERE’S PROOF that I’ve taken GOLD in the “act real stupid” category:  The minute I began the lesson with her she began to glow (light an airport strobe) and she continued to glow for three more days.

I even caught her bragging it up to four other friends (ladies) what a super-human husband she is married to  . . . Stupid Bruce; it cost so very little and paid out so very big!  I’ve known for a long time this little act of giving would bring so much happiness and speak so much to Laura’s language of love.  Why didn’t I do this for her long time ago?  That’s why I saw I’ve been acting very stupid.  Wikipedia has updated it’s definition of acting stupid with a picture of me and the truth that I had NO GOOD reason for holding back this gift from my wife all these years!

So, why didn’t I do this for my best-friend/sweetheart long time ago?

1)  Ignorance is bliss (but still very stupid)
2)  I didn’t want to look stupid MORE than I wanted to bring real joy to my true love
3)  I thought if I didn’t think about how much this would bless my wife then it wouldn’t make it so stupid
4)  I’m very lazy when it comes to doing things I don’t have any motivation to do
5)  I closed the door by saying I do lots of other great things for her
6)  I compared myself to other men and was able to hid behind that
7)  I lied by saying, “It’s just not me!”  This is such a top-10-lie
BOTTOM LINE: (8)   I was being selfish! 

I’ve met so many people who could add so much to their spouses, kids, parents, siblings, and friends lives but they live out of fear, the comfort of predictability, and selfishness.

What should you plan to do right now that you KNOW will add to a relationship that is very important.

p.s.  The day after; the dance lesson wasn’t that bad.  Laura and I are now practicing (it’s such a wonderful gift for her).  I love a challenge and so I’ve booked a second lesson.  I wonder what will happen when we start moving to the music!

I’m no longer acting stupid.  It’s such a great feeling.  

Paul is a friend of mine who wrote this famous love advice (considered by some to be the greatest definition of love): read what he said about these moments of opportunity.

Oh yea . . . Final two days of V day with my sweetheart

Sunday, following a very fun Birthday party with our friend Emilee we hit the road.  I had several bags packed with decorations, decadent deserts (dark Chocolate) and bubbly!

Laura dropped me off at our hotel (She had been so curious) – The Aloft (a W Hotel).  I want us to stay someplace different that anything we’d stayed in – it fit.  While Laura did a coffee run I decorated, candles, a desert bar, and more . . . the decor of the room was new, modern, and fun.  Our 42” flat screen hung on the wall about three feet from the end of our bed . . .

The shower, in our room, was to die for . . . and I had hearts stuck everywhere; with appropriate comments . . . My two best, killer cards were waiting for Sun night and Mon. morning.  Shop way ahead of time for cards . . . the relaxed atmosphere and larger selection will pay off – Laura really loved her cards (I love cards- WOW!)

 

Monday morning we slept in (7 for me) and then found the Hotel gym to be the best we’ve ever experienced for a hotel.  We then went back to our room and read and hung out until we left.

An amazing breakfast (1 pm) at the a little hole-in-the wall on Division St in Portland (Detour) . . . I love this funky, great-food, cool owners hangout (Laura’s first time here).  She really liked it!

Then we went to the Driving Range and hit golf balls, practiced putting and chipping (the 60 degree wedge is a golf club . . . thanks for the comments new readers – do I have 7 faithful readers now?)

We sat in the sun (of our car) and read from our new “Seattle-based” novel . . . Then it was home for our Monday night Family date with our kids (They insist we have Mon. nights for family night – how blessed am I?)

The result of these seven days of romance?  I’ve noticed great wonders and marvels not seen for a while in the ordinary moments of Tue. & Wed.   Laura’s glow is still lingering and my sense of how great of gift she is in my life is so strong.  We were made for romance.  How’s yours?

Idea: If you’ve been burned by religion and broken friendships try searching again for romance with God.  I believe you will find it if you admit, even embrace your fear-based core, then willingly hand yourself over, the way you REALLY ARE to your forever Creator-friend!  I’d love to sit with you and tell you more grand romantic stories.  My dream?  To see you become so hungry and thirsty for this deep love that you risk everything to reach out one more time!  You will win!  Start planning now for that next opportunity to be romantic!

Tomorrow:  The Ultimate gift I gave my wife Mon. morning that made her cry tears of joy.  It’s the most expensive gift I’ve ever given (in US currency it cost me $70, but in soul-gold it cost a whole lot more . . . Can you guess what this incredible gift is?  Laura actually gets it this next Monday!)

Oh Wow – You’ve got to read this!

1)  Don’t stop reading what happened the last two days of my V-prep with my sweetheart and I!

2)  Here is my “Easiest Ever” Tip for supersizing romance with that special person (will work on friend, mom, or sibling).

 

Tip:  Do the old-fashioned Stare-down!  Look deeply into your mate/friend/parent/child/Politian's eyes.  Then add another one of your 5 senses: Tell them you love/like/find fascinating, this love/friendship gazing!  Try to really mean it (Joke)!  The second level of human bonding is “eye to eye” contact.  It’s so basic we forget to use it enough.  If your a bit out of shape in your “eye-ball staring exercises” you may even find it makes you feel a bit vulnerable (sometimes even the other person will sense this) – It’s OK!  Keep exercising and you’ll be even more fit!

 

Thursday,Laura and I didn’t see each other until about 10 p.m. – I gave her a very wonderful, romantic gift.  I came into the bedroom (this is safe reading) and lay down beside her (on top of the covers).  She had her eyes closed so when I gave a descriptive hint re. her soon-to-be receive gift she began to laugh (Laura has one of the most amazing laughs)!  Then she opened her eyes to discover I had bought her a 60 degree wedge! (Right now if your a man you may be feeling very intimidated.  Ladies, your men will learn to be this romantic too – someday)!

Then last night, (Laura worked a 13 hr. shift at the hospital) I transformed our Volvo into the Love-Mobile!  It’s so romantic, and has so many elements that were “for her eyes only” that I can’t give you any details.  Needless to say, I did cover the windows with red paper; there were multiple candles, orchids, and lost of trays of rich, Eastern delights.  We did dinner at one of our favorite Thai restaurants afterwards.  What a day before!

Today: 3.5 hrs doing Cardio for me; Laura going to a funeral & then late lunch at the new Tommy O’s off of 192nd (We love this place – wow, wow).  Our real V. Day is Sunday evening and Monday (You will not believe the get-away I’ve got planned for the most wonderful girl in all the world – God give the very best gifts – It’s true).

Only Three days Left (Romance tips # 2)

Today, my pre-V gift is one of those “time-released” capsules, like a very expensive vitamin (such a romantic image). It started with me having Laura’s “foo-foo” drink ready for her when she came downstairs (this is her day off). I also had the cat fed (she was surprised) and I was waiting with my arms outstretched (standing by our kitchen island) and gave here a hug/backrub combination. The point is to disrupt your “normal” activities and surprise the one who counts so much in your heart. Laura is used to me being in my recliner, lost in thoughts, reading and writing. This surprised her so much that she even asked me, “What’s wrong Honey?” Great question –perfect set-up! I now was able to hit a triple by simply saying I wanted to surprise her, by being ready to tell her how much she meant to me on this pre-valentines day!

Questions (for this very moment):

• What “morning habit” could you alter that would surprise the one you love (in a good way)?
• What “act of service” could you do that you normally never/seldom do that would surprise your mate (Leave a note; sometimes I leave a text message on my wife note alerting her to look for the note – the message can be encrypted).

The next part of my pre-V day was to pick up several cards for the remainder of the week (Try to get a card by tomorrow or the good ones will all be gone – trust me I got some great ones today). I had set a 1.5 hr date with my sweetheart today and the sun played peek-a-boo enough to entice me to grace Laura’s golf shoes, and several irons and together we hit a bucket of balls at the driving range. We then sat in our car (she had to close her eyes) and I gave her some new pucker-up candies and a wonderful card (what you write counts a lot –taking time to get a very artistic, well worded card is that added plus). I had picked up a very cool novel based in the WWII days in Seattle Wa. I place the card, candy, and book in her lap and then after she had read the card I suggested we talk about how we could read the book together. We settled on reading a few pages before we went back to work. The warm sun, short break outside, and time to share and look forward to a book we can enjoy together was a warm, romantic moment that was so rich (I love seeing my wife’s eyes light up).

What was your day of romance like? I loved reading Proverbs 11 today!  It’s some very wise stuff!

Romantic (ONLY 4 days LEFT!) tips for V Day!

 

The book, Song of Solomon is one of the most sensual/sexual pieces of literature every written.  It never mentions God’s name, prayer, or “religious words.”  It so embarrassed theologians and religious teachers that for more than 1,000 years it was turned into a spiritual metaphor and translated so that the idioms and metaphors were not hidden.  Why?  I think we’ve boxed God outside of the gift of romance and intimacy.

This week (and perhaps beyond) I hope to blog about the Romance of a deep intimate friendship.

I’m going to share a web site that has a lot of tips (I wouldn’t buy the books or buy a whole lot of the advice . . . that’s just me . . . I’m careful about what I buy into when it comes to relationship experts . . . and NO I DON’T have all the answers . . . I’ll explain another time).   The web site for Valentine ideas: THE ROMANTIC.

Feb 10 - BRUCE’S ROMANTIC (pre)V. DAY TREAT (I’m prepping for that amazing girlfriend and wife, my best friend Laura):  I jumped out of bed at 5 a.m. and as soon as Laura was in the shower I took her towel and Head wrap and fast tracked it to the dryer.  When she stepped out there was a note (w a heart) and very warm towels (she loved it).  The bed was made and I’d already fed the cat . . . Tomorrow I kick into TURBO.  Come back tomorrow for an update!

Who will you romance today?  Will you allow God to romance you today?  Is there stranger who needs a kindness act (a kind of romantic touch that says “Everyone is someone special!”).

Several years ago my sweetheart gave me a romantic verse that is an amazing reminder of the ultimate gift!  Read it now? 

The very best Present is the celebration of God’s Presence (no where but NOW HERE with YOU!) here with you and in you, now!