Pump and Praise Fall and Winter Schedule 2012

Pump and Praise ®

Fall and winter Schedule 2012             August to November 2012

Pump and Praise® is a FUN, Functional, Encouraging, and FREE Circuit Training Fitness Class, at Sunnybrook Community Church located at 5601 Sunnybrook Drive, across from Target/ Lowe’s.  This class will assist you to TRANSFORM and build cardiovascular fitness and endurance, muscular strength and power, and improved balance and stability that can be tweaked for ALL Ages, and challenge your current fitness level.

You have an encouragement partner (your wingman) at each class that will push you to “Do Your Best”!!  Each 3D Functional circuit training class is between 30-45 stations using various tools/ equipment from Dumbbells, VIPRs, Sandbells, Medicine balls, Kettlebells, Jump ropes, Training Ropes, Mini hurdles, JC Quad bands, Theraband, BOSU, PB Disc Pillows, Mini bands, Fitness Rings, Boxing gloves, Reebok Steps and more for you to progress your WELLness level and LIVE each day with Vitality!!

Everyone is WELCOME!!  Invite your friends, family, co-workers, and neighbors. 

Make 2012 the Year of Transformation for your Body, Mind and Spirit!!

PUMP & PRAISE® Fall and winter schedule 2012

Tuesday 5:30 am  Thursday 5:30 am  Saturday at 8am

                               Aug 14             Aug 16         Aug 18

                                  Aug 21            Aug 23         Aug 25- No Class

                                  Aug 28             Aug 30        Sept 1    

                                  Sept 4              Sept 6          Sept 8

                                  Sept 11           Sept 13         Sept 15

                                  Sept 18           Sept 20          Sept 22

                                  Sept 25           Sept 27          Sept 29

                                  Oct 2               Oct 4             Oct 6

                                  Oct 9                Oct 11          Oct 13

                                  Oct 16             Oct 18           Oct 20

                                  Oct 23             Oct 25           Oct 27

                                  Oct 30             Nov 1             Nov 3

                                  Nov 6              Nov 8             Nov 10

                                  Nov 13           Nov 15            Nov 17  (Last Class 12’)

For more info contact Erik Nieuwenhuis at 712-293-1625 or eriknie@msn.com.

Become a Facebook friend of Erik, and follow at Wellness Blog at http://3dwellness4life.blogspot.com

LIVE HEALTHY SUNNYBROOK:

100 Day WELLness Challenge!!

 January 23 to May 1, 2012       Change Your Choices.  Change Your LIFE

If your 2012 goals and resolutions are to Lose weight, Build muscle and Tone your body, Improve your energy level, and Improve your Quality of LIFE, then this is the Team Based Wellness Challenge for YOU and Your Small Group.

Who Should Get Involved?  Live Healthy Sunnybrook/ Iowa 2012 will help LIFE groups (Sunnybrook small groups), families, or individuals within Sunnybrook Community Church JUMP START their healthy lifestyle habits to help you meet and stay accountable to your New Year’s Resolutions and Goals for 2012! 

To be successful it is important to daily ASK Jesus for direction, and self control in this transformational process of your Body, Mind, and Spirit!

New for 2012: For the first 100 people who register to take part in Live Healthy Sunnybrook (Iowa), you will receive an Eating and Exercise Tracker, to map out and track your habits of physical activity, nutrition, drinking water, moods, sleep, fruit and vegetable servings, that will help your weekly tracking online for the 100 day wellness challenge, Live Healthy Sunnybrook (Iowa)!

We will also be giving away randomly for those who sign up for Live Healthy Sunnybrook; 10 “Daily Dose of Health” Action Steps to Wellness personal pocket-size calendars for 2012, AND 5 full size Daily Dose of Health Calendars from the American Institute of Preventive Medicine, to help encourage and empower your bodies transformation in 2012!

WELLness Ministry Mission: “To Daily Honor God with my Whole Self (Body, Mind, and Spirit) as a “Living Sacrifice”, a Temple that is Holy and Pleasing to God.  We do this to be the hands and feet of Jesus within my family, Sunnybrook Community Church, in my workplace, across Siouxland, and the World.” 

What is Live Healthy Sunnybrook (Iowa) (LHI)?  Live Healthy Iowa/ Sunnybrook is a FUN, team-based “100 Day Wellness Challenge” designed to promote the healthy lifestyle habits of daily physical activity and healthy eating habits.  LHI is a state wide program that started in 2002 by the Iowa Sports Foundation and is locally sponsored by the Iowa Health System (St. Luke’s is the local affiliate hospital), Hy-Vee, Iowa Dept of Public Health, ISU Extension and others.  LHI is also part of the state wide initiative to make Iowa the healthiest state.   

Live Healthy Iowa is giving away incentive prizes including gift cards, ipods, bikes, and a Carribean cruise for two to participants throughout the 100-day challenge who complete their weekly online weight and physical activity minutes updates each week throughout the 100 day wellness program.   

Sunnybrook Community Church at Day 100 will award Team and Individual incentive prizes for the top teams with the highest percentage of weight loss average and the team that logs the highest number of physical activity minutes/ hours average.  Teams must have between 5 to 10 people to be able to win the team incentive awards and each member of your team must be at least 13 years old.   

We will also award individual incentives to the top individual leaders (male and female) in the following 4 categories; 1) Male and Female with the Highest pounds of Body Fat Loss 2) Male and Female with the Highest number of Physical Activity Minutes 3) Male and Female with the most Muscle Gained (Past winners have all attended Pump and Praise at Sunnybrook) and 4) Male and Female with the most Inches of Body Fat Lost

NOTE: To win most muscle gained and most inches of body fat lost incentives you MUST attend the beginning and final “Know Your Numbers” sessions at Sunnybrook Community Church.   

In 2011, Sunnybrook Community Church had 55 people involved on 9 teams who lost 294 pounds with a percentage of body weight lost average of 3.42%, and total physical activity time of 4,199 hrs for 16,797 miles of physical activity. 

The Biggest Loser (Champion) at Sunnybrook Community Church for 2011 was           Bill Tulip losing 12.56% of his body weight!

The team champions for % weight loss were the Sioux City Slims led by Bill Tulip with a 5.80% weight loss average, and Team champions for Minutes of physical activity average was Flab-U-Less Seven led by Courtney Haverdink with 7,522 minutes or 125.4 hrs of physical activity average per team member!!

When:  Live Healthy Iowa/ Sunnybrook “100 Day WELLness Challenge” runs from January 23rd to May 1st, 2012

Here's How To Get Involved in Live Healthy Iowa/ Sunnybrook 2012:

* Pick up Live Healthy Sunnybrook handout, and Live Healthy Iowa brochure at the Information Desk at Sunnybrook!

1.  Put together a Team of 5-10 people from your Sunnybrook LIFE group (small group), family, or friends from Sunnybrook Community Church, or your neighborhood, or workplace.  You must be at least 13 years old to take part in this wellness challenge.   

2.  Select a Team Captain, and choose a team name, gather each team members valid e-mail address, and T-shirt sizes.

3.  Your team captain will register your team online at www.livehealthyiowa.org between Dec 20^th, 2011 to Jan 22nd 2012 before midnight.  Live Healthy Iowa starts on Monday, January 23^rd, 2012! 

Registration is only $20 per participant OR $15 with the Hy-Vee discount promotional code (see below LH2468).

Ø  NOTE:  Your team captain will pay online with a credit card for your teams cost, then they will get reimbursed from team members.

Use the Group ID of LHISUNNYBROOK when registering your team online, and

The Hy-Vee Code of LH2468 for a $5 discount when your team captain registers your team online.

Your team may compete in one or both divisions for this 100 day wellness challenge (see options below); 1) Weight Loss Division, and/ or 2) Minutes of Physical Activity Division or Compete in Both divisions. 

1) Weight Loss Division that is based on the total % weight loss average by the team.  Honor weight will be submitted and reported online weekly, (typically each Friday of the 100 day wellness challenge) at your personal dashboard that will be setup at www.livehealthyiowa.org with your personal username (email address) and password.    

2) Minutes of Physical Activity Division.  Each team member records their weekly minutes of physical activity and/ or exercise, that is outside of their normal work/ daily activities (such as exercise time, walking, scooping snow, work projects around the house, mowing your lawn, taking the stairs instead of the elevator, cleaning the house, etc.), and this number of physical activity minutes is also recorded online each Friday.

--Call or email Nicole Bruce at Live Healthy Iowa at 888-777-8881 ext. 118 or nicole@livehealthyiowa.org, or Traci Kepley ext. 111 traci@livehealthyiowa.org  for more information and to answer your questions. 

4.  (Last Step) Attend a “Know Your Numbers” session at Sunnybrook Community Church in Mother/ Baby area behind glass in back of Auditorium, or behind the Information Desk, on any of the following 3 dates;

• Wednesday January 18th from 5 to 7pm (Mother/ Baby area of Auditorium) OR
• Saturday Jan 21st  from 9am to 11am (Behind Info Desk), OR
• Sunday Jan 22^nd  between the services OR after 2^nd service (Behind Info Center)
• to determine your weight, blood pressure, body composition (fat vs muscle), BMI (body mass index) and inches (waist, and hips for females, and waist and chest for males).

For more information or to get your questions answered Regarding Live Healthy Iowa/ Sunnybrook contact; Erik Nieuwenhuis at 712-293-1625 or ErikNie@msn.com  or become Erik’s friend on facebook.    

Let’s Encourage and Challenge Each Other Daily to

“LIVE Healthy Sunnybrook” in 2012, and for LIFE!  

So that WE can be the hands and feet of Jesus across Siouxland, within our Family’s and Workplaces, and across the Sunnybrook Community Church Family, and the World!!

Pump and Praise Winter and Spring Schedule 2012

Pump and Praise ®

Winter and Spring Schedule 2012             January to May 2012

PUMP and Praise® is a Total Body FUN, Functional, Encouraging, and FREE Circuit Training class for all ages that can be tweaked to your current fitness level.  You have an encouragement partner (your wingman) at each class that will push you to “Do Your Best”!!  Each 3D functional circuit training class is between 30 stations during the week and up to 45 stations (or done in a large group format) on Saturdays to build cardiovascular fitness and endurance, muscular strength and power, flexibility, and improved balance and stability using various tools/ equipment from Dumbbells, Medicine balls, Kettlebells, Jump ropes, Training Ropes, Mini hurdles, JC Quad bands, Theraband, BOSU, PB Disc Pillows, Boxing gloves, Reebok Steps and more for you to progress your WELLness level, improve your quality of life, and LIVE each day with VITALITY!!

We meet 3 mornings a week in the Sunnybrook Community Church gym (4501 Sunnybrook Drive across from Target/ Lowe’s).  Everyone is WELCOME!!  Invite your friends, family, co-workers, and neighbors.  Make the winter and spring of 2012 the start or continuation of your Transformation Journey for your Body, Mind and Spirit!!

Mission: To daily offer God your whole self (body, mind and spirit) as a “living sacrifice,” a temple (your body) that is holy and pleasing to God.  We do this daily to be the hands and feet of Jesus within your family, your workplace, the Siouxland Community, and the world!!

PUMP & PRAISE® Winter and spring schedule 2012

Tuesday 5:30 a.m.   Thursday 5:30 a.m.   Saturday 8:00 a.m.

Jan 3                                Jan 5                                                       Jan 7

Jan 10                              Jan 12                                                     Jan 14

Jan 17                             Jan 19                                                     Jan 21

Jan 24                              Jan 26                                                     Jan 28

Jan 31                               Feb 2                                                       Feb 4

Feb 7                                Feb 9                                                       Feb 11

Feb 14                             Feb 16                                                     Feb 18

Feb 21                                 Feb 23                                              Feb 25

Feb 28                                March 1                                             March 3

March 6                               March 8                                           March 10

March 13                             March 15                                        March 17

March 20                            March 22                                          March 24

March 27                              March 29                                    March 31

April 3                                     April 5                                 April 7 – No Class

April 10                                    April 12                                  April 14

April 17                                   April 19                                   April 21

April 24                                   April 26                                   April 28

May 1                                        May 3                                     May 5

May 8                                      May 10                                      May 12   

All sessions are 45 minutes. This class is FREE, and Everyone is Welcome!!  We hope to see and your family, friends, and co-workers in 2012!!

Pump and Praise® is part of the Sunnybrook WELLness Ministry --Visit our Wellness Ministry Blog at http://3dwellness4life.blogspot.com or the You may also ask to Friend, Erik Nieuwenhuis, on Facebook for any changes in schedule.

For more info contact Erik Nieuwenhuis at 293-1625 or ErikNie@msn.com.

LIVE HEALTHY SUNNYBROOK:
100 Day WELLness Challenge Results!!
January 20---April 29, 2011

Change Your Choices. Change Your LIFE

For 100 days, 55 people formed 9 teams and took part in “Live Healthy Sunnybrook”, a 100 day wellness challenge to promote and encourage the healthy lifestyle habits of increasing daily physical activity, healthy nutrition, and weight loss. Sunnybrook participants lost 294 pounds for a weight loss percentage average of 3.42 %.

They logged 4,199 hours and 25 minutes of physical activity for a total of 16,797 miles. The American Discovery Trail winds 5,048 miles across the United States from Delaware to California and the Sunnybrook participants walked on this trail 3.33 times. Outstanding job and wonderful transformations “one choice at a time”, and one day at a time for this 100 day wellness challenge!

Participants made changes to their everyday lifestyle habits such as; Eating a healthy breakfast daily, started drinking 40+ ounces of water or more each day, Eating more fresh fruits and vegetables working towards 3 to 5 or more servings/ day, reduced or stopped drinking soda/ pop/ as much coffee, Reduced unhealthy snacking between meals, Reduced eating “fried fast foods”, Increased daily physical activity by attending PUMP and Praise at Sunnybrook or at 4 Seasons/ YMCA or Home. They discovered how gradual and small changes in their lifestyle habits can make a HUGE impact on your health, daily energy level, and quality of LIFE!!

Keep up the GREAT work and don’t forget to “tell your story” of Why your health is important to you, to your family, co-workers, neighbors, and those you meet each day? Educate, inspire, and encourage others on your lifestyle habit success to inspire others to improve their health, vitality, and quality of life!!

Sunnybrook Teams competing in 2011:
1) Flab-U-Less Seven Team Captain- Courtney Haverdink
2) Sioux City Slims Team Captain- Bill Tulip
3) Temples in Transformation Team Captain- Erik Nieuwenhuis
4) Team Awesome Team Captain- Tiffany Bligh
5) Lost and Found Team Captain- Sue Wolcott
6) The Fantastic Five Team Captain- Angela Uher
7) Chicks Having Fun Team Captain- Janet Coon
8) Something Unexpected Team Captain- Tracy Swearingen
9) Soar with Eagles Team Captain- Laura Steenhagen


Total Pounds LOST = 294 pounds
Percentage of Body Weight Lost Average = 3.42%
Total Physical Activity Time = 4,199 hours (466 hrs and 36 min—Team Average)
16,797 miles of physical activity completed and logged online

Team Champions for % of Weight Loss Average:
Top Team will receive a $100 gift certificate to restaurant, store, fun event of their choice OR Cause to donate to—Congratulations for all of your hard work!!
1) Sioux City Slims led by Bill Tulip 5.80 was Winning Team
2) Temples in Transformation led by Erik Nieuwenhuis 3.68
3) Lost and Found led by Sue Wolcott 3.43
4) Team Awesome led by Tiffany Bligh 3.11
5) Flab-U-Less Seven 3.04

Team Champions for Physical Activity Minutes/ Hours average per person

on the team
Top Team will receive a $100 gift certificate to restaurant, store, fun event of their choice OR Cause to donate to—Congratulations for all of your hard work!!
1) Flab-U-Less Seven led by Courtney Haverdink 7,522 Min/ 125.4 Hours
2) Temples in Transformation led by Erik Nieuwenhuis 6,611 Min/ 110.2 Hours
3) Team Awesome led by Tiffany Bligh 6,215 Min/ 103.6 Hours
4) The Fantastic Five led by Angela Uher 4,749 Min/ 79.2 Hours
5) Chicks Having Fun led by Janet Coon 4,336 Min/ 72.3 Hours


Individual WELLness Champions (Male and Female):
Top Winners (male and female) in each category will receive a $25 gift certificate to restaurant, store, fun event of their choice OR Cause to donate to—Congratulations for all of your hard work!!

The Biggest Loser (Champion) at Sunnybrook Community Church for 2011 was Bill Tulip losing 12.56% of his body weight!!

1) Pounds of Fat Lost
Men Women
1) Bill Tulip 17.7 pounds 1) Amber Kramer 11.1 pounds
2) Chad Eisenga 17.5 pounds 2) Kristie Van Wyk 8.2 pounds
3) Chuck Smoley 17.4 pounds 3) Tiffany Bligh 6.5 pounds

2) Pounds of Muscle Gained (PUMP and Praiser’s!)
Men Women
1) Erik Nieuwenhuis 5.2 pounds 1) Angela Uher 4.4 pounds
2) Mike Nelson 1.8 pounds 2) Michelle Eyer 4.1 pounds
Check out Summer Schedule at the Information Center, online or at Pump and Praise!

3) Most Inches of Body Fat Lost
Men Women
1) Chad Eisenga 12 inches (8 waist) 1) Tiffany Bligh 7.25 inches (5.25 waist)
2) Bill Tulip 10 inches (7 waist) 2) Amber Kramer 6.1 inches (4.1 waist)
3) Jim Wolcott 7 inches (4.5 waist) 3) Carrie Larson 5.5 inches (2.5 waist)

4) Most Physical Activity Time (Hrs and Minutes)
Men Women
1) Eddie Lofland 328 hrs 10 min 1) Sarah Nelson 304 hrs
2) Mike Nelson 253 hrs 2) Cherie Broll 165 hrs 50 min
3) Erik Nieuwenhuis 209 hrs 45 min 3) Jenilyn Nieuwenhuis 118 hrs 30 min

WELLness Ministry Mission: “To Daily Honor God with my Whole Self (Body, Mind, and Spirit) as a “Living Sacrifice”, a Temple that is Holy and Pleasing to God.

We do this to be the hands and feet of Jesus within my family, workplace, within Sunnybrook Community Church and the Body of Christ, across Siouxland, and the World.”
Romans 12:1-2, 1 Corinth 3:16-17

Check out the Sunnybrook Community Church’s WELLness Ministry blog at www.3dwellness4life.blogspot.com or join the
Facebook Group: at 3dWellness4Life
Or become Erik Nieuwenhuis’s friend on Facebook

Pump and Praise ®
Spring and Summer Schedule 2011 May to August 2011

Pump and Praise® is a FUN, Functional, Encouraging, and FREE Circuit Training Fitness Class to build cardiovascular fitness and endurance, muscular strength and power, and improved balance and stability that can be tweaked for ALL Ages, and challenge your current fitness level.

You have an encouragement partner (your wingman) at each class that will push you to “Do Your Best”!! Each 3D Functional circuit training class is between 30-40 stations using various tools/ equipment from Dumbbells, Medicine balls, Kettlebells, Jump ropes, Training Ropes, Mini hurdles, JC Quad bands, Theraband, BOSU, PB Disc Pillows, Boxing gloves, Reebok Steps and more for you to progress your WELLness level and LIVE each day with vitality!!

Everyone is WELCOME!! Invite your friends, family, co-workers, and neighbors. Make 2011 the Year of Transformation for your Body, Mind and Spirit!!


PUMP & PRAISE® Spring and Summer schedule 2011

Tuesday 5:30 a.m. Thursday 5:30 a.m.
May 17 May 19
May 24 May 26
May 31 June 2
June 7 June 9
June 14 June 16
June 21 June 23
June 28 June 30
July 5 July 7
July 12 July 14
July 19 July 21
July 26 July 28
August 2 August 4
August 9 August 11
August 16 August 18

For more info contact Erik Nieuwenhuis at 293-1625 or ErikNie@msn.com.

For the First 15 Teams who sign up for LIVE Healthy Sunnybrook (Live Healthy Iowa online 100 day wellness challenge), each team will receive 1 copy of the book, "Eat Right for LIFE" by Dr. Ann Kulze MD which was recently published by WELCOA (The Wellness Council of America) out of Omaha, NE and printed locally by Anderson Bros Printing.

See below post for more details on Live Healthy Sunnybrook, 100 day wellness challenge and Let's LEAD Siouxland in Making WISE daily choices in regards to our Body, Mind, Emotions, and Spirit's health daily!!

Pump and Praise ®
Winter and Spring Schedule 2011

January to May 2011

PUMP and Praise® is a Total Body WELLness (Body, Mind and Spirit) FUN, Functional, Encouraging, and FREE Circuit Training class for all ages that can be Tweaked to your current fitness level.

You have an encouragement partner (your wingman) at each class that will push you to “Do Your Best”!! Each 3D Functional circuit training class is between 30 stations during the week and up to 45 stations on Saturdays to build cardiovascular fitness and endurance, muscular strength and power, flexibility, and improved balance and stability using various tools/ equipment from Dumbbells, Medicine balls, Kettlebells, Jump ropes, Training Ropes, Mini hurdles, JC Quad bands, Theraband, BOSU, PB Disc Pillows, Boxing gloves, Reebok Steps and more for you to progress your WELLness level and LIVE each day with vitality!!

We meet 3 mornings a week in the Sunnybrook Community Church gym. Everyone is WELCOME!! Invite your friends, family, co-workers, and neighbors. Make the winter and spring of 2011 the start or continuation of the Transformation Journey for your Body, Mind and Spirit!!

Mission: To daily offer God my whole self (body, mind and spirit) as a “living sacrifice,” a temple (your body) that is holy and pleasing to God. We do this daily to be the hands and feet of Jesus to my family, within the Body of Christ, my workplace, the Siouxland Community, and the world!!

PUMP & PRAISE® Winter and spring schedule 2011

Tuesday 5:30 a.m. Thursday 5:30 a.m. Saturday 8:00 a.m.
Jan 4 Jan 6 Jan 8
Jan 11 Jan 13 Jan 15
Jan 18 Jan 20 Jan 22
Jan 25 Jan 27 Jan 29—No Class
Feb 1 Feb 3 Feb 5
Feb 8 Feb 10 Feb 12
Feb 15 Feb 17 Feb 19
Feb 22 Feb 24 Feb 26
March 1 March 3 March 5
March 8 March 10 March 12
March 15 March 17 March 19
March 22 March 24 March 26
March 29 March 31 April 2
April 5 April 7 April 9
April 12 April 14 April 16
April 19 April 21 April 23—No Class
April 26 April 28 April 30
May 3 May 5 May 7
May 10 May 12 May 14—Last Class before Summer

All sessions are 45 minutes. This class is FREE, and Everyone is Welcome!!

Pump and Praise® is part of the Sunnybrook WELLness Ministry --Visit our Wellness Ministry Blog at http://3dwellness4life.blogspot.com/ or the 3dwellness4life Group on Facebook.

For more info contact Erik Nieuwenhuis at 293-1625 or ErikNie@msn.com.

LIVE HEALTHY SUNNYBROOK:
100 Day WELLness Challenge!!
January 20---April 29, 2011 Change Your Choices. Change Your LIFE

If your 2011 goals and resolutions are to Lose weight, Build muscle and Tone your body, Improve your energy level and Quality of LIFE, then this is the Team Based Wellness Challenge is for YOU.

This will help adults of all ages to feel better, look better, and live longer, healthier lives! and allow you to serve God with your Whole Self (Body, Mind and Spirit) daily as a “living sacrifice”.

New for 2011: For the first 15 teams that register from Sunnybrook, each team will receive one copy of the new book “Eat Right for Life” by Dr. Ann Kulze MD. Each team will share this resource during the 100 day challenge and then decide who on their team should win this resource at the end of the challenge. See Sunnybrook library for copies of this book (two are available for checkout in library).

WELLness Ministry Mission: “To Daily Honor God with my Whole Self (Body, Mind, and Spirit) as a “Living Sacrifice”, a Temple that is Holy and Pleasing to God. We do this to be the hands and feet of Jesus within my family, Sunnybrook Community Church, in my workplace, across Siouxland, and the World.”

What is Live Healthy Iowa “Sunnybrook” (LHI)? Live Healthy Iowa/ Sunnybrook is a FUN, team-based “100 Day WELLness Challenge” designed to promote the healthy lifestyle habits of daily physical activity and healthy eating habits. LHI is a state wide program that started in 2002 by the Iowa Sports Foundation and is locally sponsored by the Iowa Health System (St. Luke’s is the local affiliate hospital), Hy-Vee, Iowa Dept of Public Health, ISU Extension and others.

To Celebrate it’s 10th Anniversary, Live Healthy Iowa is giving away incentive prizes including gift cards, ipods, bikes, and a Carribean cruise for two to participants throughout the 100-day challenge who complete their weekly online weight and physical activity minutes updates each week throughout the program.

In 2010, Sunnybrook Community Church had 5 teams and 31 people involved who lost 174 pounds with a percentage of body weight lost average of 3.15%, and total physical activity time of 2,625 hr for 10,500 miles of physical activity. The team champions for % weight loss were JungeKolarDinks with a 5.28% average and Team champions for Minutes of physical activity average was Temples in Transformation with 6,959 miles of physical activity!!

Who Should Get Involved? Live Healthy Iowa/ Sunnybrook 2011 will help LIFE groups (Sunnybrook small groups), families, or individuals within Sunnybrook Community Church JUMP START their healthy lifestyle habits to help you meet and stay accountable to your New Year’s Resolutions and Goals for 2011!

To be successful it is important to daily ASK Jesus for direction, and self control in this transformational process.

When: Live Healthy Iowa/ Sunnybrook “100 Day WELLness Challenge” runs from January 20th to April 29th, 2011

Here's How To Get Involved in Live Healthy Iowa/ Sunnybrook 2011:
* Pick up Live Healthy Sunnybrook information at Information Desk at Sunnybrook!
1. Put together a Team of 5-10 people from your Sunnybrook LIFE group (small group), family, or friends from Sunnybrook Community Church, or your neighborhood, or workplace. You must be at least 13 years old to take part in this wellness challenge.
2. Select a Team Captain, and choose a team name, gather each team members valid e-mail address and T-shirt sizes.
3. Your team captain will register your team online at www.livehealthyiowa.org between Dec 15th 2010 to Jan 19th 2011.

Registration is only $20 per participant with FREE shipping OR $15 with Hy-Vee discount promotional code. To receive a $5 discount per team member enter the promotional code (see online Dec 15th) into the promotional code box (only 1 needed per team). This code can be found online at www.hyvee.com on December 15th 2010 provided by Hy-Vee Food Stores. Make any checks out to “Sunnybrook Community Church” and in the memo line of the check write “Live Healthy Iowa/ Sunnybrook”.

Use the Group ID of LHISUNNYBROOK when registering your team online.

4. Team Captains turn your team’s registration money into the Sunnybrook Community Church office (c/o Tiffany Bligh) or Erik Nieuwenhuis Wellness Ministry Leader by Wednesday January 19th, 2011. Thank you!!

--Your team may compete in one or both divisions for this 100 day wellness challenge (see options below);

1) Weight Loss Division that is based on the total % weight loss average by the team. Honor weight will be submitted and reported online weekly, (typically each Friday of the 100 day wellness challenge) at your personal dashboard that will be setup at www.livehealthyiowa.org with your personal username (email address) and password.

2) Minutes of Physical Activity Division. Each team member records their weekly minutes of physical activity and/ or exercise, that is outside of their normal work/ daily activities (such as exercise time, walking, scooping snow, work projects around the house, mowing your lawn, taking the stairs instead of the elevator, cleaning the house, etc.), and this number of physical activity minutes is also recorded online each Friday.

--Call or email Nicole Bruce at Live Healthy Iowa at 888-777-8881 ext. 118 or nicole@livehealthyiowa.org for more information and to answer your questions.

5. (Last Step) Attend a “Know Your Numbers” session at Sunnybrook Community Church behind the Information Desk on any of the following 3 dates;
· Saturday Jan 15th from 9am to Noon, OR
· Sunday Jan 16th between the services OR
· Wednesday January 19th from 5 to 7pm to determine your weight, blood pressure, body composition (fat vs muscle), BMI (body mass index) and inches (waist, hips, thighs, chest and bicep).

What Is In It For Me?—For Only $20 ($15 per person with the Hy-Vee promotional code noted above) You will Receive

Make any checks out to “Sunnybrook Community Church” and in the memo line of the check write “Live Healthy Iowa/ Sunnybrook”

--Live Healthy Iowa T-Shirts for each team member which are sent to the Team Captain’s home address starting in February, 2011
--Personal tracking log for nutrition, and physical activity online at LHI website from your very own personal dashboard
--You will receive a One year's FREE subscription to a health/ fitness magazine such as; Fitness magazine, Men’s Journal, Heart-Healthy Living, Ladies Home Journal, Parents, Motor Trend and others
--Chances to win individual and team incentive prizes from LHI and Sunnybrook Community Church (See below how prices will be determined)
--Access to online health tools such as; Healthy recipes, Fitness plans, Workout videos, Event calendar, Community, and Healthy Lifestyle section and more
--Weekly physical activity, nutrition and recipe tips via e-mail each Thursday of the 100 day wellness challenge
--Team Leaderboard where you can follow and track where your team ranks within Sunnybrook Community Church, Sioux City, Woodbury County and across Iowa during the LHI 100 day challenge

Sunnybrook Community Church at Day 100 will award Team and Individual incentive prizes for the top team with the highest percentage of weight loss average and the team that logs the highest number of physical activity minutes/ hours average. Teams must have between 5 to 10 people to be able to win the team incentive awards and each member of your team must be at least 13 years old.

We will also award individual incentives to the top individual leaders (male and female) in the following categories; 1) Male and Female with the Highest percentage of weight loss 2) Male and Female with the Highest number of physical activity minutes 3) Male and Female with the most muscle gained and 4) Male and Female with the most inches of fat lost

NOTE: To win most muscle gained and most inches of fat lost incentives you MUST attend the beginning and final “Know Your Numbers” sessions at Sunnybrook Community Church.

For more information or to get your questions answered Regarding Live Healthy Iowa/ Sunnybrook contact; Erik Nieuwenhuis at 712-293-1625 or ErikNie@msn.com

Let’s Encourage and Challenge Each Other Daily to “LIVE Healthy SunnyBrook” in 2011, and for LIFE!

So that WE can be the hands and feet of Jesus across Siouxland, within our Family’s and Workplaces, and across the Sunnybrook Community Church Family and the World!!

Pump and Praise ®
Fall and Winter Schedule 2010 September to December 2010

PUMP and Praise® is a Total Body WELLness (Body, Mind and Spirit) FUN, Functional, Encouraging, and FREE Circuit Training class for all ages that can be Tweaked to your current fitness level. You have an encouragement partner (your wingman) at each class that will push you to “Do Your Best”!!

Each 3D Functional circuit training class is between 30 stations during the week and up to 45 stations on Saturdays to build cardiovascular fitness and endurance, muscular strength and power, and improved balance and stability using various tools/ equipment from Dumbbells, Medicine balls, Kettlebells, Jump ropes, Training Ropes, Mini hurdles, JC Quad bands, Theraband, BOSU, PB Disc Pillows, Boxing gloves, Reebok Steps and more for you to progress your WELLness level and LIVE each day with vitality!!

We meet 3 mornings a week in the Sunnybrook Community Church gym. Everyone is WELCOME!! Invite your friends, family, co-workers, and neighbors. Make the fall of 2010 the start or continuation of the Transformation Journey for your Body, Mind and Spirit!!

Mission: To daily offer God my whole self (body, mind and spirit) as a “living sacrifice,” a temple (your body) that is holy and pleasing to God. We do this daily to be the hands and feet of Jesus to my family, within the Body of Christ, my workplace, the Siouxland Community, and the world!!

PUMP & PRAISE® FAll and Winter schedule 2010

Tuesday 5:30 a.m. Thursday 5:30 a.m. Saturday 8:00 a.m.
Sept 7 Sept 9 Sept 11
Sept 14 Sept 16 Sept 18
Sept 21 Sept 23 Sept 25
Sept 28 Sept 30 Oct 2
Oct 5 Oct 7 Oct 9
Oct 12 Oct 14 Oct 16
Oct 19 Oct 21 Oct 23
Oct 26 Oct 28 Oct 30
Nov 2 Nov 4 Nov 6
Nov 9 Nov 11 Nov 13
Nov 16 Nov 18 Nov 20
Nov 23 Nov 25—No Class Nov 27—No Class
Nov 30 Dec 2 Dec 4
Dec 7 Dec 9 Dec 11
Dec 14 Dec 16 (Last Day P/P for 2010!!)

All sessions are 45 minutes. This class is FREE, and Everyone is Welcome!!

Pump and Praise® is part of the Sunnybrook WELLness Ministry --Visit our Wellness Ministry Blog at http://3dwellness4life.blogspot.com or the 3dwellness4life Group on Facebook.

For more info contact Erik Nieuwenhuis at 293-1625 or ErikNie@msn.com.

Lifestyle Habits and Exercises for a Healthy Spine (Lower back)
By Erik Nieuwenhuis MS, PT Work Injury Prevention Specialist and Health Coach at St. Luke’s 712-279-1842 Nieuween@stlukes.org

Ten habits for a healthy spine (lower back) for improved Quality of LIFE are;
1) Maintain a Healthy Weight and Body Composition (muscle versus fat weight) for your age and height
2) WorkSmart and use Proper lifting mechanics with feet wider than shoulder width apart and staggered stance for improved balance and stability to protect your back and shoulders
3) Have your chair adjusted properly to support your lower and mid/ upper back daily
4) Maintain good and upright posture, whether standing or sitting, with head up, shoulders back, and abdominal muscles and gluteal muscles slightly contracted
5) Strengthen your lower back, mid to upper back, and Abdominal muscles (CORE muscles) 2-3 times each week in three planes of motion
6) Strengthen Hip and Leg muscles (CORE muscles) in three planes of motion 2-3 days each week to protect your lower back
6) Perform daily 3D WorkSmart flexibility of your entire body from head to toe, especially f7cusing on your hips, calves, and thoracic spine (mid back) and shoulders flexibility
8) Reduce stress (deep breathing, be physically active daily, eat healthy, and Pray) and Live your daily life with a positive “I can do it” attitude!!
9) Warm up before you start the workday, play your favorite sport, or prior to any physical activity
10) Buy a supportive and good mattress and bed for proper daily recovery and rest (7-8 hrs/ day)

For the month of July I’ve got three excellent strength training exercises to strengthen your core (hips/ lower back/ abdominals and legs), that will improve your height “make you stand up taller”, breathe easier, and reduce your risks of lower back pain or injury for improved quality of LIFE!!

If you sit for 6 or more hours each workday, these three strength and balance exercises below and the worksmart stretches noted in the warm up below are very important for the health and vitality of your lower back.

For your warm up, I would recommend stretching your calf, hamstring, hip flexors, piriformis, and groin/ hip adductor muscles in three dimensions noted from the WorkSmart Stretching Plan Poster from St Luke’s Health System. You may contact Erik Nieuwenhuis MS, PT to see how to get this WorkSmart Stretching plan poster and/ or handout for your workplace, office or yourself at Nieuween@stlukes.org. See WorkSmart stretching plan posters at all of the 4 Seasons Health Club locations across Siouxland.

The first strength training exercise is called the 1) Sumo Squat. Stand with your feet wider than shoulder width apart and both knees and toes pointed away from each other to the outside (toed out posture). Keep your head up (eyes looking straight ahead) and your upper body and trunk upright throughout this entire exercise. Hold both of your hands together hanging straight down towards the floor, and slowly squat down towards the floor as far as you can comfortably and slowly return to the start position. Repeat this exercise 8-12 repetitions or to fatigue. I like to tweak this exercise by holding a dumbbell (or kettlebell and hold the handle) with both hands wrapped around one side/ or end of the dumbbell and the other end hanging down towards the floor. You will really feel your hamstrings and glut’s with this exercise. Another tweak is to add a staggered stance with either your Right or Left foot forward and repeat this exercise.

The second strength training exercise is called the 2) Posterior Lunge. Stand up tall and step backwards (lunging) with your right foot, letting your right toes come into direct contact with the floor (don’t step or lunge backwards with your foot flat, have your toes pointed down and most of your weight should be on your front foot) and your arms at your sides towards the floor OR out to the sides of your trunk to increase your balance and stability. Repeat this posterior (backward) lunge for 8 to 12 repetitions and then repeat this for your left side. Perform this exercise slowly and with good body control, as your balance will be challenged, and try to hold the end range of the posterior lunge for 1-2 seconds. This is an outstanding exercise to activate those hamstrings and gluteal muscles which go to sleep the longer you sit and this exercise really wakes them up. You also stretch your hip flexor in the sagital plane of the opposite side non lunging leg, which also greatly helps to reduce biomechanical stress to the lower lumbar spine, facet joints, and discs.

Lastly, I recommend the 3) One Leg Deadlift (balance and reach) with a dumbbell, kettlebell or no weight at all to start. This exercise is excellent and should be done very slowly and controlled for your safety. Start by standing and balancing on your Right foot (toes pointed straight to slight toe out) with both of your hands held together hanging inline with your belly button. Slowly reach down towards the floor with both hands in front of your Right foot trying to keep your Right leg slightly flexed (or bent) and your spine as straight as you can and your left leg will extend behind you to help assist with counterbalancing your body…go as low as you can comfortably. Now return to starting position balancing on one foot (right) and repeat for 8 to 12 repetitions. Now, repeat on the other side, or left side. Another great way to tweak this exercise is to add holding a dumbbell with both hands as you did in the sumo squat or holding a kettlebell with both hands to add resistance. This exercise will greatly challenge your balance and really wake up your calf/ hamstrings and gluteal muscles. I also really like to tweak this exercise by reaching to the inside or outside and slightly in front of my Right foot or the foot I am balancing on to really challenge my balance in three planes of motion.

These strength and balance core exercises will greatly assist you in Working, Playing and Living Smart and Safe!! Start with 1-2 sets of 8 to 12 repetitions and work up to 2-3 sets to be performed 2-3 times each week. Have a wonderful and healthy summer Siouxland!!

Sources:
1) The Well Workplace Healthletter by WELCOA May 2008 “Tips to help reduce and prevent back pain” page 4-5.
2) The Art of Strength “Providence” Kettlebell Training DVD by Anthony DiLuglio of Punch Gym in Providence Rhode Island. www.theartofstrength.net
3) “Kettlebells and Lower Cross Syndrome” article on the internet by Anthony DiLuglio from the Perform Better website at www.performbetter.com
4) Fitness Rx for Men magazine “The 300 Workout Challenge” pages 76-87 January 2008.
5) Gary Gray PT from Gray Institute from his Chain Reaction courses, Functional video digest series and Fast function DVDs www.grayinstitute.com.
6) Erik Nieuwenhuis MS, PT Work Injury Prevention Specialist and Health Coach for St Luke’s Health System in Sioux City, IA.