Get Fit For The King

Get Fit For The King

Get Fit For The King is a holistic approach to personal fitness. Get Fit for The King is a holistic approach to personal fitness. Focusing on mind, body and soul, the participants will work toward building:

A disciplined lifestyle
2. A disciplined diet
3. A disciplined exercise regimen
4. A disciplined Spiritual walk

GetFFTK will use exercise, nutrition instruction and Bible Study to build a new you.

Operating as usual


Stuff The Bus School Supply Campaign

Our first distribution of school supplies to families in need will be August 7, 2021, so there is still time to help. We are in need of the following items to fill our goal of 100 back packs:
1. Wide Rule or College Rule paper
2. Spiral Notebooks
3. Pronged two pocket folders
4. Rulers
5. Crayons or colored markers
6. Colored Pencils
7. #2 Pencils
8. Glue Sticks
9. Children's Scissors

Donations can be made to EPC directly. Monetary donations will be accepted too and can be made electronically.

Note, August 7, 2021 is tax free day in Virginia Beach. We are also collecting for our partner schools to be delivered on the first day of school.


Let’s talk about the 10,000 step concept. Where did it originate? Why 10,000 steps? What are the benefits of walking so much?

The 10,000 step number was never an outcome reach by science. In 1964 a Japanese company began selling a pedometer called the Manpo-kei: “man” meaning 10,000, “po” meaning steps and “kei” meaning meter. 10,000 steps started as a marketing campaign.

In May of 2019, JAMA Internal Medicine published a study by Dr. I-Min Lee and associates. The study was a four year look at over 16,000 senior women (mean age was 72), total steps per day and mortality. Notes to remember: senior women, sedentary women, total steps per day and mortality. It did not look at men, chronic disease, or nutrition.

Any way, the study found that sedentary senior women averaged about 2700 steps a day. By increasing total steps to 4400 a day, the morbidity rate decreased by 41% and continued decreasing with increased steps until leveling off at 7500 total steps. Increasing your total steps per day is helpful. Do you need 10,000? Probably not.

Some helpful take aways. If you are sedentary, get up and get moving. We want you around 41% longer. If you have a tracker, track your average steps a few days and see where you are. Start by doubling your total steps. If math is a hassle, take 3 ten to fifteen minute walks each day. One final note. Don’t rely on store bought pedometers or smart watches as they are not typically calibrated to you. The watched tend not to record anything if you are say, pushing a grocery basket, and tend to over react if you are say driving. I once cleared 7500 steps driving from Virginia Beach to Knoxville. Any motion can be recorded as a step. My overall point? Get up and get moving!

#walkingover60 #walkingover50 #weighloss #reducemorbidity #fitover50club #fitover60club #fitover40club #strongseniors #fitgeezers #strongover60 #strongover50 #doghousetrainingllc


Many times people will say, "I am working out and tracking my meals but I am still gaining weight." There can be many things that contribute to this gain but often it is "Hidden Calories" that are hurting you. Those calories you don't even think about. I had a friend that loved Dr. Pepper. When we would go out for lunch it was not unusual for him to have 6 glasses of DP during the meal. That added up to 1200 calories just from his drink when you added in the rest of the meal it could be nearly 2000 calories. If you did this for just two meals, you would have eaten and drank 4000+ calories. It is easy to add calories you don't even think about.

Another hidden source we fail to consider is our condiments. Most do not measure dressing for salads. Instead they slather it on. A serving is 2 TBP, a very depressing amount when you actually measure it out. Quick hint: instead of pouring dressing on the salad, put it on the side and dip your fork in it before each bite. You will use about 1/4 of a measured serving that way, get the taste and save the calories for something better.

#doghousetrainingllc #caloriesdomatter #livingtolive #superlivingtoday #loseweightgetstrong


When seniors are training there is far more that enters into exercise selection than ability. For many overall strength, joint strength, mobility, and balance all have to be factored in. An exercise that we all did as kids, like "Jumping Jacks," can cause a serious injury to a senior who may lack any one of the factors listed above. When training with seniors, think safety first.

Are you a senior and looking for a coach? I’m putting together a brand- new program starting March 15. I am seeking 5 mature men (40+) who want to sustainably lose 5 - 10 lbs in the next sixty days while training at home. It’s a remote program, so you can join from anywhere in the world.

I’m looking for 5 guys to test it out at a HUGE DISCOUNT, help me work out the kinks, and get amazing results that I can use as a case study. If that’s you, comment ‘tell me more’ below and I’ll message you with details.
#mealprepideas #fitness #strengthtraining #weightlosstips #feelingstrongereveryday #doghousetrainingllc


The Dog House Bark Episode 4


One of my reasons I train myself and others. I want to be able to teach my grandson how to take care of his body as he gets older. #doghousetrainingllc #fitness #feelingstrongereveryday💪


Get Fit For The King Crowd, this Bark is for you too.

Join us tonight at 6:00 pm for the premiere of The Dog House Bark Episode 4.


Working out from Home.

We were live tonight talking about working out at home.


Consistency is your best friend. Be consistent in your nutrition, in your sleep, and in your workouts and you will see results. You will have a bad day every now and then, shoot to be consistent and the good days will far outweigh the bad days.

I am looking for five mature men (40+) who want to sustainably lose five to ten pounds over the next sixty days by training at home. It’s a remote program, so you can join from anywhere in the world.

I’m looking for five men to test it out at a HUGE DISCOUNT, help me work out the kinks, and get amazing results that I can use as a case study. If that’s you, comment ‘tell me more’ below and I’ll message you with details.


Some home training ideas.


Keeping with my theme of “simple,” here is a simple way to meal prep and track. #doghousetrainingllc #weightlosshints #aginggracefully #1percentbettereveryday

The Bark 2-23-21 02/24/2021

The Bark 2-23-21

The Bark 2-23-21 A brief discussion (bark) on issues related to weight loss, strength training and training at home.

The Dog House Bark 02/17/2021

The Dog House Bark

Latest “Bark” on the benefits if exercise for seniors.

The Dog House Bark The Bark is a weekly brief video addressing questions, needs and information relating to fitness, health, and home gyms with an emphasis and focus on seniors...


The Dog House Bark Ep. 1

Hear is a help on taking tiny steps toward progress.


Eastminster Presbyterian Church

Join New Genesis Baptist Church and Eastminster PCA and give blood this Monday. All types are needed. There is a severe shortage of blood available to sickle cell patients. If you able to help meet that need, we want to see you. See the pinned post for a link to register to donate.


Keep an eye out. Get Fit For The King is coming back with some new ideas and new helps for a fit lifestyle.


Upcoming blood drive. Help save lives. Here's information about our upcoming American Red Cross blood drive. Schedule an appointment.


Upcoming blood drive. Help save lives.

Give Blood. Get Tested. Here's information about our upcoming American Red Cross blood drive. Schedule an appointment. 08/10/2020

Thoughts From The Word 8/10/2020 The video devotional of Eastminster Presbyterian Church 08/06/2020

Thoughts From The Word 8/6/2020 The video devotional of Eastminster Presbyterian Church 08/05/2020

Thoughts From The Word 2020 08 05

A devotional thought for today. The video devotional of Eastminster Presbyterian Church 07/30/2020

Thoughts From The Word. 7/30/2020

Devotional thought for 7/30/2020. This will become a regular post on this page. The video devotional of Eastminster Presbyterian Church


We will be opening back up on June 29, 2020. Message if you would like more information.


Get Fit For The King - Exercises Using A Band


This post has been updated. You may need to go to the church page to see the updates.

We can use your help to get the Church and ultimately the gym opened up.

We Need Your Help!
As part of the reopening process, we have to disinfect and sanitize every touched surface. Touched Surfaces include all doorknobs and handles, sinks, toilets, stall doors, tables, pews, microphones, etc... Approved Disinfectants are difficult to find right now. According to the CDC Approved list, there are a few items many of us already have at home. If each family could donate one of the items pictured below, it would help until the supplies on the backorder can come in. Note: We do not want anything with bleach or ammonia and they must be the disinfectant product, so check the labels closely.


Eastminster Presbyterian Church

Thursday’s Food Truck is 21Burgers. They will be serving from 4 - 7 pm. Call or text order to 757-589-6745.

MENU CHANGE: They will have chicken strips but will not have milkshakes.

Share this with all your friends.


Some random photos from Get Fit For The King.


Eastminster Presbyterian Church

Advent Schedule:

12/8 at 7:00 PM - Christmas Carol Sing Along – Cookies, Cocoa, Cider and Classic Christmas Music, come and join us at our sing along.

12/15 at 7:00 PM – The Hampton Roads Metro Band Christmas Concert. Big Band Christmas Classics

12/24 at 7:00 PM – Christmas Service of Carols – A Service of readings and Carols detailing the advent of Christ and His coming.

The Sundays of Advent – 12/2; 12/9; 12/16; 12/23 – Sunday School begins at 9:30 AM and Worship begins at 10:50 AM. Prayer Meetings on 12/9 and 12/16 at 6:00 PM. We will celebrate the Lord’s Supper on Sunday 12/23.


We have rearranged and upgraded some equipment. Come and join us to meet all your fitness goals.


The weather is causing issues in our being able to get this year started well. If the schools are out on Wednesday, we will begin our session on Friday.


Praying about the new year and a new lifestyle? Let us help you reach your goals without any fad diets, unnecessary restrictions and a support group that will encourage you on your journey. Get Fit For the King returns to action on January 3, 2018 at 9:00 AM. Come and join us.


Get Fit For the King will meet. Friday, Monday and Wednesday of next week and then will be off until January 3, 2018. Consider joining us Monday, Wednesdays and Fridays at 9:00 AM to lose weight and get into shape.


Join us Monday, Wednesday and Friday at 9:00 AM for devotion, prayer and training.


Eastminster Presbyterian Church

In the wake of the flooding from Hurricane Harvey in Texas, you may be asking, "how can I help?" The MNA Disaster Relief Ministry is in dire need of volunteers and Flood buckets. If you would like to volunteer to go to Houston and help with clean up, see the pastor for more information asap, as there is an application process that takes a little time. As a Church we can help by creating and sending "Flood Buckets," large buckets with supplies to help in the clean up. MNA needs thousands of these in the coming weeks. Why don't we see if we can help. Below is a list of items to put into the buckets, would you consider purchasing some of these?

One 5-gallon bucket with re-sealable lid. New buckets are preferred and can be purchased at Lowes, Home Depot, Ace Hardware, etc. Used buckets from food service or restaurants are permissible if properly washed. Buckets which have stored chemicals, paint, pool chemicals, etc.,are not permissible.

5 scouring pads. Remove from packaging. No stainless steel, no Brillo or SOS pads-no soap built in.

7 sponges (dry only) Remove from packaging. No cellulose sponges due to mold issues.

18 cleaning wipes (reusable, non-linen); Handi-wipes types; no terry cleaning towels. Remove from packaging.

Liquid laundry detergent 50 oz. (2-25 oz. or 1-50 oz.)

1 household cleaner, 12-16 oz. plastic bottle

1 disinfectant dish soap, 16-28 oz. plastic bottle

50 clothes pins

Clothes line (two 50 ft. or one 100 ft.) Cotton or plastic

5 dust masks

2 pair heavy-duty reusable latex gloves

1 pair leather palm work gloves; cotton with leather palm or totally leather

24-bag roll of heavy-duty trash bags, 33-45 gallon size. Remove roll from box.

1 insect repellent spray, 6-14 oz. plastic bottle w/protective cap

Air freshener, 8 or 9 oz. bottle w/protective cap

UPDATE: We started last night with a purchase of 8 buckets. Today we have had over $600 in goods and money donated to build buckets and are increasing our goal. This is just a drop in the bucket (Pun intended) of what we can do. Help us build as many buckets as possible. With well over 1 million people affected by this flooding, we can't build too many. 06/14/2016

[Infographic] Create the perfect meal with this simple 5-step guide. Hundreds of healthy meal...

Great tool for your arsenal. You know you want to eat healthy. You want to balance your proteins, carbs, and fats. You want to nail your portions. But how do you all that while making meals that taste awesome? Just follow these 5 steps to create the perfect meal every time.



Individual and Group Fitness Training by appt only.


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