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Coaching Training Event

On November 5-7 at the Bongiorno Conference Center we will be offering the two foundational courses needed to become an effective certified coach, or to simply learn coaching skills for your ministry. These will be offered at a highly discounted rate to PennDel credential holders. Josh Torres will be our instructor and offer an interesting and informative three days of training. The course will be followed by several conference calls to complete the material.

Two Congregations, One Team


Many of us have the opportunity to come to church on a weekly basis and worship in our native tongue, English. We are able to worship in our “heart language,” the language that we were spoken to as a child, the language that we pray in, and the language that connects with our soul. But there was a growing Hispanic community around Houston, Pennsylvania, who did not have a place of worship, simply because they were not English-speaking.

Four years ago that changed when Pastor Francisco Teodoro and the leadership of Central Assembly of God teamed up to answer God’s call to minister to the Hispanic community in the Houston area, located outside of Pittsburgh. With a joined mission, Central Assembly of God launched a Parent-Affiliated Church, Iglesia Cristiana Central, that specifically ministered to the Spanish-speaking community.


Central AG provides the resources, the building space and support system for Pastor Francisco and Pastor Kurt Jenkins to partner together so the ministry can thrive! Pastor Francisco leads Spanish-speaking worship services on Sunday mornings at “The Rock,” which is the student center. Throughout the week, he also leads a Bible study in a mobile home community, discipleship classes, a weekly prayer service, as well as an alternate Friday service for those who cannot attend on Sunday mornings.

When Pastor Francisco began this ministry, he didn’t wait for the Hispanic community to find the church. He sought them out and formed relationships by visiting the mobile home community and apartment buildings which were largely populated by Hispanics. He posted road signs and banners. He visited local Mexican restaurants and met the owners and workers, offering to pray with them. He went to Walmart and formed relationships with the Hispanic employees. Pastor Francisco simply started making friends for Jesus in the community, and he showed them his “authentic invitation” in his words. He shared, “My purpose, the God-purpose in my life, is that God created me for this time to preach the Gospel. My blessing is changing lives.”

Central AG’s Hispanic ministry extends beyond the walls of their community, and people travel from all over the region to join his congregation. Pastor Francisco leads a weekly online prayer meeting, which is broadcast to Mexico, and usually has about 100 people tuned in for prayer. He also mentors 6 pastors from different parts of the world via skype, pastors from Cuba, Mexico, and his home country, El Salvador.


Long before coming on staff at Central AG, Pastor Francisco ministered from a distance to his home country of El Salvador. He would preach on the radio to a little island called Isla Tasajera with only 1,500 occupants. The island had only dirt and sand roads and three vehicles, but they had a great love for Pastor Francisco and his ministry, so much so that they started inviting him to visit them and preach the Gospel, and even honored him by giving him a piece of property.

When Pastor Francisco came to Central AG, the church adopted the island as a focused project, under the direction of Missions‘ Pastor Vicki Barton, and continued to invest by raising $50,000 to build concrete fish tanks for tilapia harvesting on the property that was originally donated to Pastor Francisco. Through this investment, they are teaching those on the island how to fish and become entrepreneurs! Central AG has also entered a spiritual covenant with the main church on the island, and it was renamed, “Central AG of Isla Tasajera.”

Already this year, Central has made numerous trips to the island to teach spiritual leadership, kingdom lifestyle, business and finances. They also hired an El Salvadorian professional who is training a few church members on a weekly basis about how to care for the fish and tanks.

It is amazing to see how God has used this ministry model to reach the unreached and unite the Spanish- and English-speaking congregations of Central AG! Pastor Kurt emphasized that that they operate as, “two congregations, but one church family,” and this model works because “the leadership of the church really embraced it.”

Missions is not just overseas; sometimes it’s reaching out to the immigrants, the undocumented, the non-English speakers in our communities and creating a space for people to grow in their faith and in their heart language, whether that is Korean, Chinese, Spanish, Arabic or Vietnamese. Although launching a ministry in a second language and dealing with language barriers and cultural differences is not always an easy feat, because of this Hispanic ministry, now a church in western Pennsylvania has had a profound impact on a tiny island in El Salvador! Now that is a picture of God’s mission for the world.

Interview with Jeff Marshall

An interview with Secretary-Treasurer Jeff Marshall

What do you think has prepared you the most for this new step?

I think it’s been a combination of my ministry experience of thirty-four years, which included planting New Day Assembly of God. Previous to that I was a school administrator for twelve years, and served as presbyter of the Southwest Metro section in Pittsburgh.

How would you describe your leadership style?

I’ve always believed in being a servant leader, recognizing what needs done and doing it, whatever the task, nothing is too small or too big. I like to work as a team. I believe in working with people instead of over people.

What are your core values?

My core values? First, my personal relationship with Christ.

Family is so very important to me. I love being a husband, a father and especially a grandfather. I am a husband to Cathy, the father of four children (Katie, Micah, Eden and Shuyler) and a grandfather to Selah and Gideon. “And if I would have known being a grandfather was so much fun, I woulda’ did it first.” That’s actually a quote from Robert Owen, but I use it all the time.

What are you looking forward to the most with your new position?

Supporting Pastor Don in his leadership and being available to pastors and churches to help as much as I can with credentials and transitions. When I was a presbyter that’s one thing that I always enjoyed…working with pastors. That’s what I’m looking forward to the most.

What is a message that you hope to inspire leaders and churches with?

I’m Pentecostal – that’s my DNA and I believe in it. I trust in the Spirit of God to lead me and guide me. I believe that if you look in the New Testament, the reason the church grew was because of the power of the Holy Spirit; that’s what’s going to make the church grow again.

Interview with Don Immel

An interview with District Superintendent Don Immel

What do you think has prepared you the most for this next step?

I see it as a lifetime of saying yes. Denny Sproull asked me to be the CE rep for our section. I was pastoring a very small church at that time, and I said, “Yes.”

A couple of years later I said, “Yes” to being on the sectional committee. This was a role reversal, because at one time the sectional committee was my board. Now I had the opportunity to serve and help home missions’ churches. That was followed by a “Yes” to being secretary of the section.

So, what’s prepared me the most? Serving as a presbyter prepared me to serve as Secretary-Treasurer, and serving as Secretary-Treasurer combined with Presbytery, along with pastoring churches, have all helped to prepare me for what God has called me to today.

Tell us about your family.

We have 3 children – Benjamin, Rebecca and Donnie. Ben and Emily live in Pittsburgh and work for UPMC; Ben in the IT security area and Emily as an OB nurse. Becca, who is due to have a baby in August, and Nathan, a dentist, live in Fort Worth, Texas. Donnie and Kylie, along with Kaedence our first grandchild, live in Monroeville, PA, where Donnie is a youth pastor and Kylie has a photography business.

Our empty nest is not what we thought it would be. We knew that one day our kids would be well-functioning adults. They are, but we miss them terribly and pine for the connectedness of having our family close by.

What are you looking forward to the most with your new position?

First is mentoring young ministers and helping them to achieve their dreams of kingdom effectiveness. That is something that I am anxious to engage in with them.

On the other end, it is caring in a pastoral sense for our credential holders. The ministry can be, and often is, traumatic. I’m absolutely sure that post-traumatic stress (not disorder, but post-traumatic stress) is part of our reality and it has largely gone unaddressed. We want to care for our ministers and their families as well as our churches.

ConneXions Fall 2018

Girls Summer & Fall Training

The PennDel Girls Ministries is offering Regional Trainings to the local church. Each Training Day will include all four levels of training (Basic, Education, Community and Personal Growth). The cost per person is $30 and includes: All training materials, Continental Breakfast and Lunch. To register, send the enclosed the Registration Form and the registration fee to:

Cheryl Golembiowski, Training Assistant
1245 Lombard Road
Red Lion, PA 17356

When: August 11 9 am – 4 pm
Where: Albion Assembly of God
11311 Route 18
Albion, PA

When: September 15 9 am – 4 pm
Where: Calvary Church
1141 E Lebanon Road
Dover, DE

When: October 6 9 am – 4 pm
Where: First Assembly of God
2785 Walston Road
Punxsutawney, PA

Women in Ministry Retreat

A retreat for credentialed women and wives of credential holders. An escape for Rest, Connection, Laughter, and Inspiration for coping with ministry life.



Inspirational Gatherings

Powerful & Sensitive Worship

Book Club Discussion:
“Gifted to Lead – The Art of
Leading as a Woman in the Church”

Creative Class:
Succulent Terrarium Making

Saturday Afternoon Coffee Bistro

Private Counseling


Hair Cuts (more available this year)



Foot Reflexology with Earlene

Spa Foot Soaking with Judy

HonorBound 2018


TrinityLife, Baltimore, MD

October 19-20, 2018 

Mark your calendar for an amazing weekend for your men!

The theme for this year’s conference is


with special guests Jason Frenn, Joe McGee and much more!

Senior pastors and group leaders are FREE.



Junior Bible Quiz

Team registration information for the 2018/2019 season is available below!!

This year, we will again be utilizing an online registration format. All of the instructions for registering can be found in the JBQ Registration Packet below. For questions, please contact Pastor Lorna; online registration is available now!

JBQ Registration Packet – Season 2018-2019
JBQ Rules 2018-2019

2018-2019 JBQ Meet Dates:
Meet #1 – Saturday, October 6, 2018
Meet #2 – Saturday, November 3, 2018
Meet #3 – Saturday, January 12, 2019
Semi Finals – Saturday, January 19, 2019
Finals – February 1 – 2, 2019

For more information or questions about JBQ you may contact our JBQ District Coordinator, Rev. Lorna Albanese at

Marjie Tourville: Our Pastor’s Wife, Our Friend

God gives gifts to the body of Christ: our salvation, spiritual gifts, ministry gifts, and even people. He blessed our PennDel Ministry Network in 2002, when Marjie (Marjorie) became our Network pastor’s wife as her husband (Pastor Steve) was elected as Superintendent.

The day Pastor Steve was installed as Superintendent started with a unique challenge for Marjie. Her morning began with a dental emergency; one that left her with a front crown missing! Thankfully, Marjie’s sister (Jeanne Wessman) was a dental assistant for a Carlisle dentist. Later, when Marjie walked to the front seat and looked to the platform, she gave Pastor Steve a full, beaming smile!

Marjie completed her B.A. degree in Leadership Management at Eastern University at age 46, and for the past 12 years has been Pastor Steve’s Administrative Assistant. During the years when Pastor Steve was lead pastor, Marjie enjoyed both her work in the corporate world and her role as pastor’s wife. In West Chester she was Missionette’s Coordinator and Sectional Missionette Rep.

Across our Network, PK/MKs (Pastor and Missionary Kids) have an accumulation of hand-knitted hats and scarves. Over the years it has been a passion of Marjie’s to make and distribute them at the annual
PK/MK Retreat. Another event near to Marjie’s heart is the Women in Ministry Retreat; an event designed to bless ministry wives and women in ministry.

When asked what her plans are after retirement she says, “More time with grandchildren!” Steve and Marjie have two children: Jason and his wife Rene’ have four children and live in Shrewsberry, PA. Their daughter Julie and her husband, David, have two children and live in Springfield, MO. While Marjie is retiring from one position, great joy is ahead as she assumes her role as “full-time Me-Maw.”


After my husband, two young daughters and I moved to a new church and town, I found myself discontented and disillusioned. I had put pressure on myself that I wasn’t meant to carry. I knew I needed help before
I jeopardized my family, ministry, and future.

After Ministers’ Enrichment, the Lord clearly spoke to me that I needed a coach NOW! I emailed Marjie and shared my struggle. I asked if she would recommend a local woman ministry-leader to coach me through this trying time. I stepped out, was vulnerable, and asked for help. Marjie responded a day later offering HERSELF to coach me!  For the next year, she and another woman in ministry and I met together monthly; bearing one another’s burdens and praying for each other.

Marjie went above and beyond the call of duty for me. Marjie gave, prayed, counseled and coached. My life will never be the same because you took the time. Thank you, Marjie!

Christa Fowler


I was at a Women in Ministry Retreat in 2002; the year Pastor Steve became Superintendent. I was new to the district, and had no friends. At a jewelry-making class, a lady asked if she could sit with me. We chatted easily and began making our jewelry.

Someone announced, “Ladies, this is our new Superintendent and his wife.” The lady beside me stood up and smiled at everyone. I never expected that someone in her position would be nice to me. She was the superintendent’s wife, but was being a “regular” person like me. That was the beginning of a treasured friendship with dear Marjie!

Darleen Newman


The hats and scarves that Marjie made were one of the things I looked forward to most every year! PK/MK Retreat was my favorite PennDel event of the whole year! It was such a great feeling walking into dinner the first night and seeing all the hard work Marjie had done just for us PKs/MKs. It made us feel so special.

Each hat and scarf came with a scripture tied to them with a piece of yarn. I still have them as well as the hats and scarves I collected over the years. That simple gesture meant the world to me growing up and so does Marjie! Marjie sowed seeds into our lives with each stitch she knitted. Marjie is incredible!

Jolyn Jones

The Belle Vernon Dream

As a church rooted and planted in Fayette County, Faith Assembly has sensed a call to be a county-wide church that is aware of and addressing the major issues of our area. Through prayer and conversation with other Fayette County churches, four specific areas have been identified as strongholds over our community. Those specific strongholds are poverty, dysfunctional homes, spirit of religion and empty wells of addiction. In 2016, there was a strong desire to move beyond prayer for the stronghold of addiction and to begin “getting our hands dirty” in the matter.  As a church, we began to ask God for a piece of property that would become a home to a ministry and to a small group of men who would become discipled and changed by the Spirit of God.

When it comes to the drug epidemic in Fayette County, our desire is to see broken lives restored. The plan is to begin a discipleship home first and then establish a church in the same community. In the Recovery Phase, we would open a home to men who are willing to commit to a six-month program that would integrate discipleship classes, a work program and support group. The work program would include a cleaning service that is made available to area churches for financial support. In the Church Phase, the church would launch as an extension of Faith Assembly with a campus pastor serving on-site.

In a miraculous answer to prayer, Presbyter Tim Bunney and the Southwest Suburban Home Missions Committee offered us a recently donated property that includes a church, apartments and classrooms. We are grateful for this generous gift. Our next step is to begin the renovation on the property. We ask for your help in seeing the Dream become a Reality in Belle Vernon!

Philly Dream Center


As Urban Missionaries, we feel a strong call to one of the neediest parts of the city, North Philadelphia and Kensington. Here are some of the ministries that have been launched in our first year of ministry in these communities:

S.H.I.N.E (Spreading Hope In Neighborhoods Everywhere)  is reaching children with a sidewalk Sunday School. One of the locations is nicknamed “Needle Park” because of the notorious fame for a park where drug dealers and addicts congregate. In the midst of this, there are many unattended children playing at the park. On a weekly basis, we reach these children, as well as some guardians, with this outreach.

Mobile Food Pantry distributes free groceries to needy families and seniors. Philadelphia is the poorest “big city” in the nation. Nearly 25% of children go many mornings and nights without a proper meal. This is why we purchased a large truck to distribute much needed food throughout the most needy neighborhoods of Philadelphia.

Midnight Angels is a ministry that Shirrie leads with a team of women who reach women in high human trafficking areas including strip clubs. The team drops off gift baskets, prays for the women, and invites them to a Bible study.

We need your help… We have reached a point where we are in need of purchasing or leasing a facility where our church can move forward with the dream that God has given us… launching community worship services, offering a School of Urban Missions cohort, hosting Philadelphia short term mission trips and internships, and developing micro industries (Philly needs “Double J”- Jesus and Jobs).


As pastors, we have to evaluate the direction we are going and encourage those who are going with us. We must instill biblical values, inspire dreams, and then measure the results. Pastor Jim and Wendy Paisley are youth pastors who are leading a turnaround youth ministry in missions. When they arrived at Faith AG in Hazleton, PA they were met by students that never gave a thought about missions or missions giving. Their giving to Speed The Light was marginal.    

It is universally considered that to “turn something around” is to reverse the previously poor performance of something and make it successful. But, how do you do this? Pastor Jim was faced with the obstacles of:

Changing a mindset

Changing culture

Having no goal

Pastor Jim revealed his secrets and overcame these obstacles by:

Consistently speaking toward the mission

Actively involving students in a fundraiser

Mentoring through personal giving

Now their youth ministry consistently raises over $10K each year for Speed The Light, with a record high giving of $21,751. Jim said, “What excites me most is that many students have graduated from high school and are still giving to either Speed The Light or our church’s missions fund. We have also seen a difference in our community because we are raising up a generation that has a desire to reach the lost both near and far. We believe that we are helping equip missionaries with the essential means to reach people with the Gospel all over the world! Our students’ heartbeat is to go and to send!”


Doug Sayers

Youth Ministries


It’s a Marathon, Not a Sprint

The Turnaround

Devin and I came to Abundant Life Church in Birdsboro in the beginning of 2014. The church had been in existence for about twelve years, but was now struggling in a number of ways. Attendance was very low (around 40), the building was in desperate need of updating, and many of the once thriving ministries had lost their steam. Now four years later, because of God’s grace, consistent prayer, strong leadership, a faithful core of laborers, and wise financial restructuring, our small church has been revitalized. Four years ago, our church wasn’t very involved in the community, but now there are so many ways people can get involved and serve, and really make a local impact physically and spiritually.

Loving Loud in the

When we arrived in Birdsboro, one of the first things God led us to pray for was unity with other churches, and He has answered that prayer while teaching us how to reach out and make valuable connections with other local churches! A major aspect of our community impact is our partnership with other churches in the area that share the same Gospel-driven mission; I don’t think there is any one outreach that our church does 100% exclusively. Our weekly children and youth ministries impact many unchurched families. A handful of those families have started attending our church, and many of them are still building a relationship with us through their children. We host an annual community VBS, and again, a handful of the volunteers are from other local churches.

Our church also serves a few times each year at our town’s “Community Table” which provides a free sit-down meal for anyone in need. We provide the dinner, serve the people, and have opportunities to sit and listen to their stories. We partner with our local fire department and hold an annual community egg hunt which has grown to become a very large well-attended community event. Each Christmas, we support the town’s Christmas celebration by providing the live music and giving out free concessions.

We partnered with three other churches and held a one day event in the park last summer called, “Love Loud.” Close to 1,000 people benefited from free haircuts, health screenings, groceries, lunch, family portraits, and much more! We hope to make this an annual event because the families in our community really need this kind of love and support! We have also helped to start a “Celebrate Recovery” ministry, again partnering with other local pastors and lay leaders to meet a major need of those with addictions.

Turnaround Lives

After being at Abundant Life for about a year, we launched a “Rebuild Project” to update our building. Devin set a goal of about $70,000 to raise for the renovations, however, we would need volunteers to do a lot of the labor. During this time, a young man started visiting the church. This young man was a plumber, and when he heard that we needed new toilets installed, he volunteered to help. It was during those late nights of bathroom renovations, working side by side with Devin, that this young man had the opportunity to really share his story. Because he felt needed and was given opportunity to connect with other Christians, he began to realize God’s purpose and calling on his life. He began to be involved in discipleship opportunities, and he and his wife invited God’s healing power into their lives and marriage. Both of them have since gone through our discipleship “growth track” and are actively serving in ministry. They both went on their first mission trip this past summer and are continuing to grow in their walk with Jesus!

Our Turnaround Steps

  • A weekly prayer meeting with a handful of faithful members
    • We consistently sought God for wisdom each week and asked in faith for big things. It didn’t matter that there were only about ten people coming out to pray each week. What mattered was that we were faithful, and we prayed with faith.
  • A small core of faithful laborers
    • We invested in a core of volunteers who had a heart to serve and who were supportive of the new leadership.
  • Patience to learn and strengthen the existing church culture
    • We did not make any major changes in the first six months, instead we focused on preaching God’s Word, seeking God for vision, and building relationships with the people.
  • Financial restructuring
    • Devin’s accounting background was an asset as he was able to make some major changes to spending so the church could steward their money in a much wiser way. Devin has been bi-vocational as an accountant and just recently went full-time at the church.
  • Casting fresh vision
    • Sharing a new vision and new goals with the church helped people know where we were headed and that they were needed for the journey! In our case, our building remodel project greatly contributed to the growth and involvement of attendees.
  • Wise counsel from others
    • We asked for advice and guidance from many wise leaders outside of our church. One of the best pieces of wisdom we received in regard to the revitalization process was, “It’s a marathon, NOT a sprint.”

Guest Contributor

Jess Blankenbiller

Abundant Life Church

Birdsboro, PA


We pastor in North Central Pennsylvania. The church was primarily a small, older congregation but we have utilized resources offered through PennDel such as the Acts 2 Journey and Coaching and have partnered with ministries like One18 Movement; these helped our church grow in both organizational structure, in connecting with our community, and so much more!

At our last Easter Egg hunt held at a nearby elementary school in Lairdsville (population 72), we had over 700 people attend. There I connected with a middle-aged man named Mike. A few months later, after connecting with a few people from our congregation, he attended one of our services. There he communicated that he was diagnosed with stage 4 cancer, and after more than 30 years away from the Lord, he wanted to recommit his life to God. Later his wife, son, and other family members gave their hearts to the Lord and have joined the church. They continue to invite friends and relatives to church and share the difference that Christ has made in their lives.


Adam Barnes

Radiant Light AG, Muncy


Turning around
is not always as
simple as it sounds!

A coach is a trusted companion to help navigate the complex matrix of life and ministry. Whether the turnaround is needed in your ministry, team, family or self, PennDel Coaching can provide the support and collaboration that is necessary for you to successfully navigate what can otherwise be an overwhelming journey. The results are clarity, hope, renewed passion and a plan to arrive at your God-ordained destination.

PennDel Coaching is building the Kingdom by strengthening the Kingdom Builders! Many credential holders have already taken advantage of the PennDel Coaching initiative which provides free professional coaching with certified AG coaches for three months (6 sessions), and then three months of subsidized coaching (1/2 price).

You can find out more and at


I always felt that by sending me to a church as the recovery pastor, God was showing that He had not forgotten them even though others had given up on them. Second of all, God will lead and guide you. He is on your side to bring the church back into wholeness and health. With that being said, it takes a special calling to become a turnaround pastor and here are some qualities which are vitally important to have or to develop quickly:


In every case the congregation was hurting and feeling lost, and they needed a shepherd to love them and to show them that God had not given up on them. They needed a pastor they could learn to trust.


Your family will need to support you, sacrifice their lives with you, pray with you (and FOR you) and not be easily offended by the words or actions of hurting people.


Communicate it all: your vision, your plans, and your actions. You cannot close yourself off from your church. You cannot think that you have to do this alone to prove yourself.


You will most likely have to organize the offices, the ministries of the church and the maintenance of the buildings and grounds. Decluttering and cleaning house shows that a church is honoring God.


If you are not good at finances, get the help you need and find a person qualified to do the bookkeeping. However, with whatever system you use, or with whoever does the accounting, be fully involved in all the decisions. You don’t need to have details, such as who gave what in the offering, but you need to know the monthly giving trends and exactly what the expenses are.


People love to have their pastor involved in their lives more than just on Sunday. This is pretty basic for every pastor but absolutely essential for a recovery pastor. Visiting someone in the hospital and praying with them is never out of fashion.

Your love for God and service to Him will not only help you guide the church, but it will guide your heart as well. He will use the spiritual gifts He’s given you and will equip you in areas where you need it the most!

Article adapted from “The Ministry Of Recovery”

 Guest Contributor:  Bill and Joy Kelly


When I first started in Children’s Ministry, I only focused on kids and the Sunday morning service. It’s what I was comfortable doing and what I loved doing the most! It became evident after a few months that this couldn’t be my only priority. I was receiving feedback that I had not been performing in some crucial areas. This was shocking at first because I was doing what I knew how to do! I realized I was missing the bigger picture and failing to invest in the other people who also had influence in the children’s lives. The catalyst for the turnaround of our ministry was when I began to pour into relationships with the staff, the parents, and my volunteers.

God brought two amazing men into my life who became mentors to me. They challenged, encouraged and pushed me to grow. As they shared experiences and wisdom with me, I understood how much I didn’t know. This sent me to my knees and I prayed that the Lord would give me a heart and passion for growth! My mindset began to change from thinking I knew it all to being open to learning from others and admitting I needed help.


Tyler White

Spring Valley Community Church, Royersford



  • Would you buy discount tires for $25 a tire and put them on your car? Your tires are your shoes.
  • Would you constantly pour sugar into your gas tank? Your mouth is the opening to your gas tank.
  • Would you let your car run on dirty spark plugs, faulty fuel injectors, and dirty oil? Yet we allow high blood pressure and high blood sugar to destroy the inner workings of our body.
  • Would you run your car all day at 100 mph? Yet we run our bodies without the rest it needs to rejuvenate.


  • Big Toe Flexibility is critically important. Your shoes, as mentioned are crucial. Allow for an ample toe box, along with a shoe that is flexible in nature (not board stiff).
  • 10 deep breaths can lower blood pressure. It can also stabilize pulse, relieve tension headaches, reduce stress and relieve fatigue. 1 minute of anger takes about 1 hour to recalibrate the body back to normal. 5 min = 5 hours. Breathe your way out of anger or stress.
  • Breathe through your nose, in and out.
  • Joint range of motion is critical. Shoulders, hips and ankles. Everyone seems to focus on stretching. JROM (Joint Range of Motion) is far more important.
  • Sleep is critical. 8 to 9 hours a night. Your body will re-energize and repair between 10 p.m. and 2 a.m. From midnight on, your body is detoxing. If you are waking up between 2 a.m. and 4 a.m., your adrenal glands are likely taxed.
  • When walking or jogging, do not increase your mileage over 10% a week. More isn’t always better.
  • Mild Dehydration will slow your metabolism as much as 3%. Drink half your body weight in ounces of water each day. Example: 200 pounds is 100 ounces of water a day and more if you are exercising. Lack of water is the number one reason for daytime fatigue. If your lips are dry, you are lacking 7% of your body’s water supply. 75% of Americans are chronically dehydrated. Rule Of Thumb: If you are thirsty, you are already dehydrated.
  • Digestion is the hardest thing to do. That’s why we (break-fast).
  • Proteins = 8 hours to digest
  • Carbs = 4 hours to digest
  • Fruits = 20 minutes to digest.
  • If you consume a large amount of protein for dinner, it will be digesting while you are sleeping. You want your body to be able to shut down and rest during sleep. Consume your largest protein meal at lunchtime if possible.
  • Awesome snacks: Celery, Strawberries, Beef Jerky (small amount) and Almonds.
Coach Bryan Hoddle was coach for the USA Paralympics Track and Field Team. He has worked extensively with injured soldiers at Walter Reed and Lakeshore Foundation earning him the moniker, the Soldier’s Coach. Bryan now works with Dave Roever, helping wounded vets adjust back to life. You can follow Bryan at and check out his video interview at






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