Sunday, November 23, 2008
Thursday, October 23, 2008
Healthy Eating Cooking Class
We will be learning all the in's and out's of the new cookbook "Deceptively Delicious." If you haven't heard of this book, check it out at http://www.deceptivelydelicious.com/site/
This class will be taught the first two Thursdays in November--6th and 13th. The class will begin at 7 p.m. The first class we will discuss the recipes and preparation. The second class we will have a tasting session. Sign up to come!!
Friday, October 17, 2008
Boot Camp Day 5
Warm Up
Partner up- (2 x's)
- High knees
- Hurdlers
- Bow and arrow
- lateral raises forward
- triceps raises
- Lateral raises sides
- Run two laps
Partner up- (2 x's)
- run around cones/squats
- walking lunges/dips
- high knee jog/ holding squat
- bootie kickers/wall pushups
- sprints/sumo squats
- leg pushing reverse crunches (one partner pushes feet)
- Russian twists
- Temper tantrums
- Windshield wipers
- stamp the ceiling
- alternating side crunches
- Russian Twists
Boot Camp Day 4
Warm Up--
- Mummie Walk
- High knees
- Walking Lunges
- Fast Knees
- Side Slides
- Grapevine
- Spped Skaters
- Hiney kickers
- Skipping
- Backwards jog
Yoga/Strength/Balance--
- Breathing Technique
- Rainbows
- Tree Stand-30 seconds each leg
- Palm Tree -30 seconds
- Chair Stand- 30 seconds
- Human Ball/Fetal Position Back Stretch
- Down on all fours
- Cow & Cat
- Downward Facing Dog
- Bridge 2 times for 30 seconds
- Plank 2 times for 30 seconds
- cobra 2 times for 30 seconds
- Spital Twist, both sides twice for about 20-30 seconds
- Back Roll
- Calf raises (front, side, toes in)
- Wood choppers
- Golf Squats
- Dead lifts
- Sumo squats
- planks
- side planks
- can openers
- straight leg hold (6 inches off ground)
- Bicycle crunch
- regular crunch
- repeat all :-)
Cool down/stretch
Tuesday, October 14, 2008
Boot Camp Day 3
Here is our workout for day 3:
Warm Up--half way up the gym:
Tip Toes Waltz
Grapevine
High knees slow
High knees with alternating touching the inside arch of your foot
Backwards jog
On to legs....
Hold for 30 seconds each...
squats
Holding Squat
Squat with lifting alternating ankles
Tree Stand for balance
Walk/Run 2 laps around the gym (paced/slow)
for 30 seconds...
Alternating lunges
lunges with arm curls and dumbells
Get Ups
Tree Stand for balance
Repeat Squats set for 20 seconds
Repeat lunges set for 20 seconds
Hold Chair Stand for 30 seconds
jump squat for 30 seconds
- Bootie kickers (2 rounds)
- Leg up stretch (2 rounds)
Squats set for 30 seconds
- 80/20 squats (alternating) 1 min
- jump squats 30 seconds
- Repeat
For abs
plank 30 seconds
Side planks 30 seconds
butterfly crunches 30 seconds
straight leg hold (6 inches then 12 inches then up then back down) 30 seconds
Feet to sky crunches (shoulders off mat) 30 seconds (regular, then alternating sides)
plank 10 seconds
side planks 10 seconds
Boot Camp Day 1
Warm Up 10 minutes:
Half way down the gym, do...
High Knees Slow
Tip Toe Walk
Hurdler Stretch Walk
Walking Lunges
Side Shuffles
Go outside...
Run/walk one lap on sidewalk around the church, when you get back to the start, do...
20 Squats
20 Lateral Raises with dumbells
Run/walk another lap around the church, then
15 lumberjacks
20 Pull Up Your Pants with dumbells
Go inside gym, and do...
10 Speed Skaters
10 Rainbows with dumbells
10 Twists with dumbells
10 Mountain Climbers
10 lunges
Timed (2 rounds for 1 minute)
-Squats
-dead lifts
-swan dives
Abs (timed 1st time 45 second/ 2nd time 30 seconds)
Plank
Russian Twists
Temper tantrums
Reaching crunches (reach for toes)
Stretch/cool down
Timed (2 rounds for 1 minute)
-Squats
-dead lifts
-swan dives
Abs (timed 1st time 45 second/ 2nd time 30 seconds)
Plank
Russian Twists
Temper tantrums
Reaching crunches (reach for toes)
Stretch/cool down
Sisters Boot Camp Day #2
You ladies were awesome!! Here is a list of everything we did.
Warm Up...10 minutes
Warm Up...10 minutes
- Zombies (kick legs straight out)
- High Knees Slow
- Hurdlers
- Skipping
- Grapevine
Then to stations....10 minutes
Station #1
- 20 lunges
- 20 chair push ups/dips (for triceps)
Station #2
- 20 squats
- 20 lateral raises
Station #3
- 15 Mountain Climbers
- 10 Push Ups
- 10 Rainbows (obliques/sides)
Station #4
- 20 Jumping Jacks
- 5 push ups with lateral raises on each arm (alternative is to do pushups against the wall standing up)
Station #5
- 10 lunges on each leg
- 10 speed skaters
Then concentrate on arms...30 seconds each
- Lateral Raises
- Lumberjacks
- bent over Butterflies
- Shoot an arrow
Half gym:
- walking lunges
- high knees
- walking calf raises
- bootie-kickers
- Calf raises (toes forward, in, and out) 30 seconds
- Arm circles, small arms circles, and hold arms out for 30 seconds
- Standing bicycle crunches
- repeat arms starting with lateral raises (alternating forward and side)
- Around the world (knees off floor, slowly bringing arms in)
- Crunchy Frogs (crunch knees in)
- Ceiling Stampers
- Regular crunches
Sunday, October 12, 2008
BACK ON!!!
Ok Ladies,For all of you who were disappointed we had canceled, you can now jump for joy because we are back on!! Reset your alarm clocks.
Please spread the word. We will meet at the church at 5:30 a.m. and finish just before 6:30 a.m.
A few important things:
- Wear comfortable clothes and good walking/running shoes
- Bring plenty of water (there are drinking fountains there too)
- Bring some hand weights (a comfortable weight for you)
- Bring a yoga mat or towel (we will do some ab work)
What to expect tomorrow:
- We will start out slow
- We will be working on proper form and important safety tips to avoiding injury
- We will be learning basics and good form-- squats, lunges, etc.
- Do not feel compelled to do more than you are ready for.
Everyone will work at a pace that is comfortable for them. Everyone, please review the attached safety tips (http://easyforyou.info/
If you are just getting back into exercising, here are some helpful resources:
http://easyforyou.info/
http://easyforyou.info/
See you tomorrow!!
Angie and Heather
This is a FREE one-week camp for women of all fitness levels. You'll never feel out of place because camp is uniquely structured so that all participants work at their own pace. Qualified instructors will teach you exercises you can do anywhere without needing any equipment. When: October 13-17th (Monday-Friday mornings) from 5:30 a.m. to 6:30 a.m. We will meet in the church gym. This week's camp will be led by Angie Wade and Heather Eden.
Thursday, October 9, 2008
Super Thursday!!
Home, Family, and Personal EnrichmentALL craft orders and classes must be complete and paid for before or by Monday, October 13th
_______________________________________________________________
Framed Prayer
Cost: $22 with frame/ $10 without frame
Contact: McKenzie Larsen
Description: Vinyl Lettering on frame with saying “Prayer—
When life gets to be more than you can stand…kneel.”
Background (if you prefer another background bring own
scrapbook paper)
Level of Easiness (1‐10): 3 (requires rub on vinyls, placing
background, framing.
______________________________________________________________________
8x24 Board Surname Est. Year
Cost: $15
Contact: McKenzie Larsen
Description: 8x24 board with “name” and “year established”
Level of Easiness (1‐10): 3 (requires rub on vinyl’s and painting
board
______________________________________________________________________
Family Home Evening Board
Cost: $25Contact: McKenzie Larsen
Description: “name” and “individual names”
Level of Easiness (1‐10): 3 (requires rub on vinyl’s and painting
board) Supply your own ribbon.
_______________________________________________________________
8x18 Wisemen Still Seek Him
Cost: $11
Contact: McKenzie Larsen
Description: 8x18 board with “wisemen still seek him”
Level of Easiness (1‐10): 3 (requires rub on vinyl’s and painting
board)
_____________________________________________________________________
Blessings Tile
Cost: $15 with wood/$12 without wood
Contact: McKenzie Larsen
Description: Tile with vinyl lettering. With or without wood
backing.
Level of Easiness (1‐10): 3 (requires rub on vinyl’s and painting
board)
____________________________________________________________________
Brag Board/Display Board with Clips
Cost: $20
Contact: McKenzie Larsen
Description: 8x24 board with “name” and “” and clips for
artwork, pictures, etc.
Level of Easiness (1‐10): 4 (requires rub on vinyl’s and painting
board and applying clips)
_____________________________________________________________________
Brag Books
Cost$6
Contact: Heather Eden
Description: Brag Book, girly or boyish theme. Created from
brown paper bags, scrapbooks. Bring own photos and
additional embellishments if you wish.
Level of Easiness (1‐10): 4 (requires assembling book, cutting,
pasting, decorating with assistance)
____________________________________________________________________
Wood Tiles
Cost: $9 for 11x13 and $8 for 8x10Contact: Becky Lee
Description: This is a wood “tile” that looks like a real tile with
your picture of choice. You will be required to bring your own
picture (suggestions are photos, old calendars, etc.).
This project requires your attention for several hours and will
not be ready to take home until next day due to drying. You
will also want to bring cutting boards, rotary cutters, etc. if you
have them.
These do not come with frames, but sizes were selected for
convenience of purchasing your own frame for tile.
Times: There will be an instructional class taught at 10 a.m.
that morning. If you cannot attend the instructional class, a
few of us sisters from the earlier class will be there to assist
you.
Level of Easiness (1‐10): 10 (This is really not difficult but will
require time and patience.
________________________________________________________________
LACING CARDS
Cost $5 each
Contact: Nora Lee Hatch
Description: This is a kit that you simply assemble. The choices
of sayings are “Family” “Friends” and “Dreams”
Level of Easiness (1‐10): 2 (assembly and added
embellishments, can lightly paint if you want)
________________________________________________________________
CPR Certification Course
Cost: $30 per person
Contact: Angie Wade
Description: 2‐Year CPR Certification from the American Heart
Association and a book as well. Again‐‐this is a 2 year
certification for those who have been asking. The classes will
be held two different times to accommodate schedules. You
only have to attend one 2‐hour block.
Times: Thursday, October 16th
12:00 p.m.‐2:00 p.m.
or 6:30 p.m.‐ 8:30 p.m.
________________________________________________________________
ORDERS AND PAYMENT
Please be sure to contact the person in charge of each craft to ensure your order is correct and exactly how you would like it. Payments should also be made directly to that person. You still have time to mail a check if that is easiest for you. The last day to order and pay is this coming Monday, October 13th!
CPR Certification class‐ you must reserve your spot a.s.a. p. The latest day to sign up (or remove your name) is on Tuesday, October 14th. If you sign up, you will be held accountable to pay. They will base the number of instructors that come on the number signed up. Please contact Angie Wade for more information.
CPR Certification Course
CPR Certification Course
Cost: $30 per person
Contact: Angie Wade
Description: 2‐Year CPR Certification from the American Heart
Association and a book as well. Again‐‐this is a 2 year
certification for those who have been asking. The classes will
be held two different times to accommodate schedules. You
only have to attend one 2‐hour block.
Times: Thursday, October 16th
12:00 p.m.‐2:00 p.m.
or 6:30 p.m.‐ 8:30 p.m.
Cost: $30 per person
Contact: Angie Wade
Description: 2‐Year CPR Certification from the American Heart
Association and a book as well. Again‐‐this is a 2 year
certification for those who have been asking. The classes will
be held two different times to accommodate schedules. You
only have to attend one 2‐hour block.
Times: Thursday, October 16th
12:00 p.m.‐2:00 p.m.
or 6:30 p.m.‐ 8:30 p.m.
FHE Lesson 23 & 24
23
Temples and Their Functions
(Wedding Ring)
Temples are sacred buildings in which instruction is given and ceremonies and ordinances pertaining to exaltation in the Kingdom of God are performed. They are not public houses of worship, although nonmembers are permitted to visit the temples before they are dedicated to the Lord. Temple worthy members who attend regular temple “sessions” receive scriptural exaltation. Marriages are among the sacred ceremonies performed in the temples. In the usual civil or church ceremony, marriages are performed for time only, with the contract ending with the death of either party. Not so with Latter-Day Saint wedding ceremonies. In the temple a bride and groom, dressed in white to represent purity, kneel at an altar and by the authority of the Holy Priesthood are married for all eternity as well as for time. Thus, if they live worthily throughout their lives, the family unit will continue into the eternities.
D & C 132
_____________________________________________________________________________________________
24
Esau and Jacob
(Goatskin Fur)
After many years of childlessness Rebekah gave birth to twin boys. The elder son was born with thick red hair all over his body and they named him Esau. The younger, born holding his twin’s heel, they named Jacob. Esau, whom Isaac loved best, grew up a strong and adventurous hunter, while Jacob, his mother’s favorite, preferred staying home. One day Jacob was cooking some lentil stew when his brother came in faint from starvation. Esau asked for some stew and Jacob told him that he might have some if Esau would give his birthright to Jacob. Esau gave his word that he would give up his birthright for some stew. Isaac, old, blind and near death asked Esau to shoot a deer and prepare it to eat. “I want to taste it one last time so that I may bless you before I die,” Isaac said. Rebekah overheard these words and determined that Jacob should be the one to receive Isaac’s blessing. She told Jacob to get two young goats. She told him that she would cook the dish and that he would take it to his father. Jacob told her that Isaac would know that he wasn’t Esau. He would know because Esau had a lot of hair and Jacob didn’t. Jacob was afraid that Isaac would know he was deceiving him and would put a curse on him. Rebekah said, “Do as I say, and all will be well.” And Rebekah dressed Jacob in his brother’s clothes and covered his hands and shoulders with goatskin. She gave him some bread and a bowl of stew made from goat’s meat. Then she sent him to his father. Isaac was puzzled and asked who he was. He asked for Jacob to come near him so he could feel him. He knew the voice was Jacob’s voice, but the hands were the hands of Esau. He asked Jacob if he was really his eldest son. Jacob lied and said that he was. So Isaac ate the food that had been brought to him, thinking that it was Esau who was with him. He blessed Jacob and promised that he should have everything due to the firstborn. Scarcely had Jacob left his father’s tent when Esau arrived home from the hunt. He prepared the dish of venison and took it to Isaac. Isaac asked who he was. Esau replied that he was Esau, his eldest son. Isaac asked who it was that had just been with him, to whom he had given his blessing. When Esau heard his father’s words he got angry. He realized a trick had been played and he begged his father to bless him and give him his rights. Isaac said he would bless him, but told Esau he couldn’t be blessed with what was already promised to his brother. Isaac knew the blessing was given before God and that it couldn’t be altered. Esau was filled with hatred for Jacob. He knew that Isaac would soon be dead, so he planned to kill Jacob as soon as the period of mourning for his father’s death was over. Rebekah heard of his plot and was able to warn Jacob. Rebekah told Jacob to leave the city and that he could stay with her brother in Haran until Esau calmed down.
Genesis 25, 27
Temples and Their Functions
(Wedding Ring)
Temples are sacred buildings in which instruction is given and ceremonies and ordinances pertaining to exaltation in the Kingdom of God are performed. They are not public houses of worship, although nonmembers are permitted to visit the temples before they are dedicated to the Lord. Temple worthy members who attend regular temple “sessions” receive scriptural exaltation. Marriages are among the sacred ceremonies performed in the temples. In the usual civil or church ceremony, marriages are performed for time only, with the contract ending with the death of either party. Not so with Latter-Day Saint wedding ceremonies. In the temple a bride and groom, dressed in white to represent purity, kneel at an altar and by the authority of the Holy Priesthood are married for all eternity as well as for time. Thus, if they live worthily throughout their lives, the family unit will continue into the eternities.
D & C 132
_____________________________________________________________________________________________
24
Esau and Jacob
(Goatskin Fur)
After many years of childlessness Rebekah gave birth to twin boys. The elder son was born with thick red hair all over his body and they named him Esau. The younger, born holding his twin’s heel, they named Jacob. Esau, whom Isaac loved best, grew up a strong and adventurous hunter, while Jacob, his mother’s favorite, preferred staying home. One day Jacob was cooking some lentil stew when his brother came in faint from starvation. Esau asked for some stew and Jacob told him that he might have some if Esau would give his birthright to Jacob. Esau gave his word that he would give up his birthright for some stew. Isaac, old, blind and near death asked Esau to shoot a deer and prepare it to eat. “I want to taste it one last time so that I may bless you before I die,” Isaac said. Rebekah overheard these words and determined that Jacob should be the one to receive Isaac’s blessing. She told Jacob to get two young goats. She told him that she would cook the dish and that he would take it to his father. Jacob told her that Isaac would know that he wasn’t Esau. He would know because Esau had a lot of hair and Jacob didn’t. Jacob was afraid that Isaac would know he was deceiving him and would put a curse on him. Rebekah said, “Do as I say, and all will be well.” And Rebekah dressed Jacob in his brother’s clothes and covered his hands and shoulders with goatskin. She gave him some bread and a bowl of stew made from goat’s meat. Then she sent him to his father. Isaac was puzzled and asked who he was. He asked for Jacob to come near him so he could feel him. He knew the voice was Jacob’s voice, but the hands were the hands of Esau. He asked Jacob if he was really his eldest son. Jacob lied and said that he was. So Isaac ate the food that had been brought to him, thinking that it was Esau who was with him. He blessed Jacob and promised that he should have everything due to the firstborn. Scarcely had Jacob left his father’s tent when Esau arrived home from the hunt. He prepared the dish of venison and took it to Isaac. Isaac asked who he was. Esau replied that he was Esau, his eldest son. Isaac asked who it was that had just been with him, to whom he had given his blessing. When Esau heard his father’s words he got angry. He realized a trick had been played and he begged his father to bless him and give him his rights. Isaac said he would bless him, but told Esau he couldn’t be blessed with what was already promised to his brother. Isaac knew the blessing was given before God and that it couldn’t be altered. Esau was filled with hatred for Jacob. He knew that Isaac would soon be dead, so he planned to kill Jacob as soon as the period of mourning for his father’s death was over. Rebekah heard of his plot and was able to warn Jacob. Rebekah told Jacob to leave the city and that he could stay with her brother in Haran until Esau calmed down.
Genesis 25, 27
RS Announcements week of 10/28/08
ANNOUNCEMENTS
Please check the Relief Society directory information to make sure it is accurate before it's printed. If you need your picture taken, contack Angie Wade.
Fill the Temple is an assignment from the stake. We are asked as a ward to fill the temple twice a year. If you can go 'fill the Temple' on our assigned dates, please do this. However, if you can't make it then, go anytime.
If you loaned any bedding or left dishes when we helped with the people from Galveston, please contact a member of the R.S. Presidency. It was on the stage after church yesterday. It will be donated to the student wards if it's not claimed.
Super Thursday is coming! October 16 from 10:00 A.M. To 2:30 P.M. And again from 5:00 P.M. To 9:00 P.M. There are several great crafts that will be worked on (you need to sign up) or you may bring your own to work on. This will be a great opportunity to work and chat and have a great time with friends. There will also be a CPR class taught. The cost of this is $30 and you will get certified. The times for these classes will be from 12 noon to 2:00 P.M. And 6:30 - 8:30 P.M.
Please check the Relief Society directory information to make sure it is accurate before it's printed. If you need your picture taken, contack Angie Wade.
Fill the Temple is an assignment from the stake. We are asked as a ward to fill the temple twice a year. If you can go 'fill the Temple' on our assigned dates, please do this. However, if you can't make it then, go anytime.
If you loaned any bedding or left dishes when we helped with the people from Galveston, please contact a member of the R.S. Presidency. It was on the stage after church yesterday. It will be donated to the student wards if it's not claimed.
Super Thursday is coming! October 16 from 10:00 A.M. To 2:30 P.M. And again from 5:00 P.M. To 9:00 P.M. There are several great crafts that will be worked on (you need to sign up) or you may bring your own to work on. This will be a great opportunity to work and chat and have a great time with friends. There will also be a CPR class taught. The cost of this is $30 and you will get certified. The times for these classes will be from 12 noon to 2:00 P.M. And 6:30 - 8:30 P.M.
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