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Ready, Set, Travel: Your Guide to Bi-Coastal Family Fun Written by Andrea Slade Wherever you choose to go this summer to make family memories, take Jesus with you and do not let anything get in the way of having a ball with the people you love the most. You cannot go wrong going to Disney parks in Anaheim or Orlando but if you are looking for old world charm, Catalina Island may be just the spot for you. It is one of California’s Channel Islands, located southwest of Los Angeles. A ferry boat will whisk you away to a resort town from four mainland ports in southern California. There is a wealth of things for the family to do such as: relaxing by the beach, hiking, viewing a botanical garden, and cruising on a glass bottom boat overlooking the wonders of the sea. Have you ever wanted to experience wildlife up close? Virginia’s Safari Park voted top 10 animal attraction in the United States by “Family Fun Magazine” is the perfect place for animal lovers. Over 1,000 animals are there for you to interact with. While in Virginia stop by Kings Dominion and ride the Intimidator 305, a roller coaster that reaches the height of 305 feet with a speed of 90 mph and a G-force of 4.5. If a good shopping spree excites your teens and tweens, the Mall of America located in Bloomington, Minnesota, is their dream destination. Mall of America has over 520 shops, 50 restaurants and an indoor amusement park. There are high-end stores such as Burberry and Nordstrom’s, Chanel Boutique, and endless entertainment for the kids like Nickelodeon Universe®, SEA LIFE® Minnesota Aquarium, FlyOver America and Crayola Experience. Perhaps you are looking to impart a cultural perspective on your children. The National Center for Civil and Human Rights Museum, located in downtown Atlanta, Georgia, is dedicated to the achievements of the Civil Rights Movement in the United States. A current exhibit called, Breaking Barriers, recognizes athletes who have become activists and catalysts for change on and off the field. Likewise, you may want to explore our nation’s history by visiting Washington D.C. There are a wealth of guided tour packages that explore the White House, the Lincoln Memorial, the Vietnam Veterans Memorial, the Martin Luther King, Jr. Memorial and other national monuments. 10
Written by Min. Josiah Owens & Tarone Gilbert What is stopping you from reaching your goal? Is it time? Is it age? Do you think you are too far gone from your goal to even start? Many have asked themselves these questions when it comes to fitness. But just like your spiritual life, it’s never too late to get on track. Start now! 3 Keys to Reaching your Goals: 1. Have a plan 2. Stay consistent with that plan 3. And see it through The following exercise plan is designed for beginners looking to make strides toward their goals. This plan has four sessions that you can spread throughout your week. If you feel you can do more, well first off, that’s great! Secondly, you can double up the sessions for one day and decrease your rest times. For any questions on how to perform these exercises, perform a Google search for the intended workout. Stretching Stretching is very important when exercising. You want to make sure your body is warmed up for the physical activity ahead! Stretch for about 10-15 minutes before and after any physical activity. This could be toe touches, butterflies, arm circles, you name it! After stretching, it is time to begin your workout! Session 1: Session 2: Session 3: Session 4: 5 Rounds 6 Rounds 4 Rounds Run at least 30 minutes. 5 Push Ups 10 Sit Ups 15 BW Squat Rest 30 seconds after each round 3 Rounds 10 Superman Back Extension 10 Two Count Flutter Kick Rest 30 seconds after each round 12 Alternate Lunges (6 each leg) 6x Plank Walk-up 6x Lateral Lunges 6x Plank Walk-Up 2 Rounds 25 Leg Raises 25 Sit ups Rest 60 seconds after each round For these rounds you are going for time, meaning there are no set reps but you have to perform the exercise until the 30 seconds is up. Burpees 30 sec Rest 30 sec BW Squat 30 sec Rest 30 Sec Burpees 30 sec Rest 60 seconds after each round Use a walk, jog technique if needed (jog until you need a break, then walk as needed, repeat for 30 minutes.) Look to build up your mileage over time; do not push too hard. If you can go 30 minutes try a 5K. If a 5K is too easy, do a 10K! Cool down @ 10 min. easy jog, Static stretching. 4 Rounds Iso Squat Hold 30 sec 6x Bird Dog (each side) 6x Superman Back Extensions Rest 60 seconds after each round So, what’s stopping you from reaching your goal? The answer is YOU. Don’t stop yourself from reaching your goals. Be consistent, and see it through! 11
Page 1 and 2: Volume 5 | Issue 6 | June - July 20
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Page 5 and 6: Bishop Phillip E. Owens, D.D. “I
Page 7 and 8: Elect Lady Patricia A. Owens, D.D.
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Page 13 and 14: Wellness The Health Benefits of Sle
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TGM_Jun19-Jul19 QA

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