The PowerBreak Podcast

Program 179 – SHOW NOTES

Show date – 1/4/22

THE Q&A FORMAT

1. OPEN with Tease

(Bob) “This is the PowerBreak Podcast, number 179 titled:

Welcome To A Fresh Start

Pause for 5 seconds

– I’m Bob Brubaker along with JT as we hope you will stay tuned as we seek to give you a little power in this break to help you succeed in the race of life.”

2. (JT) This is the – PowerBreak Podcast – with a focus on the spiritual, the mental, and the physical aspects – all to help you succeed in the race of life. For show notes from today’s podcast go to bobbrubaker.com and follow the link for the PowerBreak podcast.

3. Welcome – Bob and JT – chit chat about life, walk with God, training, etc.

BB&JT: Plea and thank you for ratings and review & for spreading the word via social media and word of mouth…

    BB –  We are talking today about … “Welcome To A Fresh Start” … So JT – What do you think of when you face the turning of the calendar to a new year?

• Any goals you have for the coming year?

JT answers and discussion

4. Bob – POINT: God has given us principles for life as we take the spiritual principles regarding God providing us the greatest of “fresh starts” in giving us “new life” in Christ.

Romans 12:1–2 (ESV) — 1 I appeal to you therefore, brothers, by the mercies of God, to present your bodies as a living sacrifice, holy and acceptable to God, which is your spiritual worship. 2 Do not be conformed to this world, but be transformed by the renewal of your mind, that by testing you may discern what is the will of God, what is good and acceptable and perfect.

So today it’s the consideration of the Welcome To A Fresh Start

JT ------ OK THEN LET’S  TALK SOME MORE ABOUT THAT as we bring up… WHAT’S NEW –  as we open Bob’s recent blog from bobbrubaker.com …

Welcome To A Fresh Start

5. Presentation and discussion of Bob’s published article,

• Bob and JT discuss highlights of the PowerBreak blog

Welcome To A Fresh Start

Bob concludes with “The PowerBreak blog is found at bobbrubaker.com”             ((((:03 PAUSE))))

6. JT – What’s happening Bob? What would you like our listeners to know about this week?

7. Bob – The Power Of Time Management –… & Sermon link on the website.

(((:03 PAUSE)))

8. JT – This is the PowerBreak Podcast, I’m JT along with Bob Brubaker and this is the  –– time for some questions and answers. Feel free to submit your questions by EMAIL TO JT@bobbrubaker.com and we’ll get to the answer on an upcoming PowerBreak. Podcast…

9. JT – Question ONE - FROM THE SPIRITUAL SIDE OF LIFE….

You pointed out in the blog that the principles of applying ourselves to spiritual growth and maturity are actually good for making a fresh start. So let’ talk about those principles….

10. Bob

Romans 12:1–2 (ESV) — 1 I appeal to you therefore, brothers, by the mercies of God, to present your bodies as a living sacrifice, holy and acceptable to God, which is your spiritual worship. 2 Do not be conformed to this world, but be transformed by the renewal of your mind, that by testing you may discern what is the will of God, what is good and acceptable and perfect.

The guys discuss each of the following:

Motivation – God’s mercy = what is your goal and what is your motivation.

Discipline – present your body = having a plan of action and applying yourself to that plan daily

Resistance – ward off the world = push against the temptations that take you away from your goal

Momentum – renewing your mind = success in the daily actions build momentum

Focus on the finish – discern what the good and acceptable will of God = Know where you want to go and what it will look like when you make it.

Bob: It’s not brain surgery – spiritual growth and maturity or making needed changes in your life – it’s all by God’s grace and the application of daily discipline.

11. JT – Question Two… “FROM THE MENTAL ASPECT”

How do we make a wish or an intention (albeit a new year’s resolution) into something achievable?

12. Bob

I’ll add my two cents here but I’d like you to chime in … with your Master’s degree knowledge in psychology….

• Taking a resolution or wish – having a desire or seeing the need to change.
• This make take some help from a friend or coach
• Make it into a goal with a realistic
• Break it down into achievable parts
• Take the time to write a plan of action in bite size bites or achievements
• Make a daily plan of action
• Celebrate each step along the way while you stay focused on the goal

JT adds his take…

Bob and JT talk about going from couch to marathon….

13. (JT) Third Question …. Turning to the physical aspect of life….

Many people fight off depression at this time of the year - experienced for one reason or another … so how does exercise help to combat depression…. Knowing that it may not be for everyone but as a person can – how does it help.

Bob: OK some ideas…

1. Neuroplasticity

Neuroplasticity refers to the brain’s ability to change and adapt throughout life in response to experience. Depression appears to be associated with dysregulation of some of these functions. Although more research is needed, exercise could counteract some of these impairments seen in people with depression.

2. Inflammation

People with depression have been found to have elevated levels of inflammatory markers and it has been proposed that inflammation may play a role in depression. Exercise has been shown to have anti-inflammatory effects and it’s possible that exercise may reduce depressive symptoms by reducing inflammation.

3. Endocannabinoids

Endocannabinoids are chemical messengers produced by your body that help regulate various processes such as pain, mood, and stress. The endocannabinoid system has been implicated in depression and aerobic exercise has been shown to improve mood and activate the endocannabinoid system in people with major depressive disorder.

4. Stress response

Our reactions to stress, also known as the fight-or-flight response, is a survival mechanism that enables us to react quickly to life-threatening situations. Chronic activation of this survival mechanism impairs health and is associated with depression. Studies show that habitual exercise helps dampen our stress response which can protect us from depression.

5. Self-esteem

Self-esteem is a person's subjective evaluation of their self-worth. People with depression have lower levels of self-esteem, which may contribute to a sense of worthlessness. It’s possible that exercise can improve self-esteem and physical self-perception, thereby reducing depressive symptoms.

6. Social support

Social support refers to feeling that you are cared for and have assistance available from other people. People with depression often feel a lack of social support. Physical activity provides opportunities for social engagement, which can enhance social support and produce antidepressant effects.

7. Self-efficacy

Self-efficacy is your belief in your ability to succeed in specific situations or accomplish a task. People with depression have lower levels of self-efficacy, which may contribute towards their symptoms. Engaging in exercise improves your physical abilities, which may increase feelings of self-efficacy.

Any other thoughts JT

BB & JT discuss ---

Bob’s final comment – It takes discipline ….

Point: DISCIPLINE MAKES THE DIFFERENCE --- in all aspects of life

Closing statement Bob…. “check out today’s show notes at bobbrubaker.com and click on the PowerBreak podcast – today’s show is 179.

14. JT – Submit your questions by EMAIL to JT@bobbrubaker.com and listen for OUR answer on an upcoming PowerBreak Podcast (((:03 pause)))

15. (((commercial by Bob))) --- The Power Of Time Management

(((pause for music transition)))

16. (JT) Thank you for joining us for the PowerBreak Podcast. Please subscribe and leave a review where-ever you have downloaded the podcast. Check out the show notes, news, Bob’s weekly blog, and other cool things at bobbrubabaker.com and listen next time for the – “powerbreak podcast.