On the Move

By faith Abraham, when he was called, obeyed by going out to a place which he was to receive for an inheritance; and he went out, not knowing where he was going. Hebrews 11:8

“What? We’re moving? And you don’t even know where we’re going? But everything we know is here and our children were born here! And you expect me to leave my family and friends?” That’s how I would have responded if I were Sarai (Abraham’s wife) upon hearing the news that we were to move to an unknown land. (Or, given the culture of that time, perhaps all that could be done would be to confide to the other women in the family.) God called Abraham to leave Mesopotamia and his extended family and go to a new land which He would show him. God promised to make Abraham a “great nation,” to make his name great, and bless him. Through Abraham, God would bless all the families of the earth. (Genesis 12:1-7, Acts 7:2-3)

I am uncomfortable driving, walking or bicycling without a map to see my destination and the route to get there. So I have tremendous admiration and respect for Abraham when he obeyed God’s command to leave not only the familiar territory on which his livelihood was built, but as well the security of his family (Genesis 12:1 says “Go forth from your relatives.”), and go to a place “not knowing where he was going.” (Hebrews 11:8) To go sight-unseen, without a roadmap, that is faith! (“Faith is the assurance of things hoped for, the substance of things unseen,” says Hebrews 11:1.) Abraham and Sarai (later renamed Sarah) had faith in God and believed what God promised. Abraham was confident that God would look after him and he trusted that the life God had for him in the new land was better than his successful and secure life in Mesopotamia. God had a purpose in leading him to the new territory!

Some of us may feel content and safe where we are now, even if we are living in a less than ideal situation or are following unhealthy habits. But God’s plan is better. Actually, it is best! God’s plan from the beginning was to redeem you and me to Himself by the death of His Son, Jesus, on the cross, and make us His children by faith. “..God sent forth His Son …so that He might redeem those who are under the Law, that we might receive adoption as sons. Because you are sons, God has sent forth the Spirit of His Son into our hearts, crying, Abba! Father!” (Galatians 4:4-6) (Although the scripture says “sons” this includes both men and women who believe. Galatians 3:28) This is the entrance to new, eternal life. We don’t know what lies ahead, but we are not alone. Believers in Jesus have the Holy Spirit as helper and guide. (John 14:26, 16:13) Trust God as you follow Him in faith, whether you are staying home, travelling, or moving to a new land!

With summer, comes travel. Getting in some exercise while travelling may be a challenge, but with determination, creativity, and some planning

it is certainly do-able. After sitting in a car, plane, train or bus, or in meetings all day, you are probably looking forward to moving around and working off some stress and stiffness. Exercise will feel good, so you can look forward to it.

If you are driving, your shoulders and upper back are most likely tight from being hunched up with your head jutted forward for several hours. So you will want to stretch these areas by doing some shoulder rolls, pulling your head back and holding , and stretching across the front of your chest and shoulders. There are many exercises you can do while sitting in the car or plane. Click here for a ideas. During your gas station/restroom breaks, when you can also do some squats,

lunges and, if it is safe to do so, take a brisk walk. We have stopped at some beautiful rest stops along the interstate highways which are perfect for a ten to 15 minute rejuvenating walk.

Air travel has opportunities for exercise. During layovers between flights, take a walk. With those long concourses at the hub airports, you can walk for 30 to 60 minutes without leaving the security area.

Comfortable shoes are a must, even though it takes a little extra effort to remove and retie them when you go through security. (Remember, you only have to go through security once!) Make sure your purse/carry-on is comfortable (I usually wear a small backpack.) and even if you are pulling a suitcase with wheels, you can take a rejuvenating walk!

Staying in a hotel? Many hotels have a fitness room and/or indoor pool and I always check ahead to see what is available and select the hotel accordingly. In recent years, I have seen a huge improvement in hotel fitness rooms, with many now equipped with free weights, mats, foam rollers for ab work, and Swiss balls.

When you arrive, be sure to check the fitness center and pool hours.Remember to pack comfortable workout clothes, shoes and socks and/or your swim suit! You may click on the links for ideas on working out in shallow water and deep water.

For some cardio and leg work in your hotel, try some stair climbing/walking combinations: Start at ground level and go up one flight of stairs, walk briskly down the hallway and back to the stairwell,

and down the stairs to ground level. Then climb two flights of stairs and walk down that hall and back. Keep going with as many floors as you want. You can do any combination of climbing and walking (try also taking two steps at a time) to keep it interesting. In good weather, walk the perimeter of the hotel grounds

and nearby parking lots if it is safe (Ask the front desk staff for recommendations on where it is safe to walk or the location of the nearest mall.) If you are a YMCA member, look up the closest Y before you leave and bring your ID card. YMCA’s vary in their guest policies, but you may have the chance to use equipment you are familiar with or even attend an entirely new class.

In your hotel room you can perform the strengthening exercises such as squats, lunges, and wall push-ups.

As always, check with your physician before starting any exercise program or if you are uncertain about whether a particular exercise is appropriate for you.

Including exercise in your itinerary will help you function better during the day and sleep better at night. The extra activity will burn off extra calories consumed while dining at special parties and dinners. Strength training will keep you toned and the stretching will ease stress and stiffness. Your trip will be more enjoyable. Bon Voyage and Bon Exercise!

Photo credits: frank.itlab.us, Detroit Airport, Sheraton Hotel PhiladelphiaMarritott Courtyard Georgia Tech, thatsfit.com, inchargefitnesscenter.com all from Creative Commons, L.E. Lang Collection

God Directs our Steps

A man plans his way but the Lord directs his steps. Proverbs 16:9

Thank Goodness! That’s my response to this verse. I am a planner and can’t go to sleep at night without writing my to-do list for the next day. If the future is uncertain, this makes me anxious. If I have a plan, I feel secure that things are under control. My control, that is, according to my plans.

It is not wrong to plan for the future, be it for the next day or the next decade. But what if my plans are not God-pleasing, not what He has in mind? Well, here we have a promise from God that no matter what plans we come up with, He will direct our steps. Our “steps” are the small, one-by-one actions that make up the comprehensive journey.

Yes, God will direct our steps. But that means we need to listen and watch for His directions! The Bible, God’s Word, “is a lamp to my feet and a light to my path.” (Psalm 119:105) Reading the Bible with an open heart and humble mind each day is essential for learning God’s directive steps. And as we get to know God more and more through His Son, Jesus Christ, (John 14:6) God transforms us. He creates in the believer a new heart and a new Spirit (Psalm 51:10) and renews your mind (Romans 12:1) So, eventually, God’s plans become my plans. Now that makes me feel secure!

This is eternal life, that they may know You, the only true God, and Jesus Christ whom You have sent. John 17:3

Speaking of steps, let’s do some step back lunges! This may sound intimidating, but I will teach you the safe, beginner version. Last week we were at the wall doing wall push-ups (Click here to review those.), so you could easily do the step back lunges after you finish your wall push-ups. Also, lunges are based on the squat, so if you have not learned the squat, you should definitely practice that first. You may click here to learn squats. The major muscles we will use are the gluts (the buttocks) and the quadriceps (on the front of the thigh).

To start, stand with your feet shoulder-width apart facing and holding onto a counter top or a wall for support. When learning a new exercise I recommend that you remove distractions and concentrate fully on what each part of your body is doing so that you can learn proper technique. Your knees and toes should be pointing straight ahead and your hips should be level.

Now reach straight back with your right leg and place the ball of your right foot on the floor. (You should feel like you are reaching back with that leg.) Bend both knees and sink down until you feel your quadriceps

working, as shown in the photo. Your right heel is off the floor and your weight is being carried by both legs. Hold here and glance down to make sure your left knee is behind your toes and that both feet are pointing straight ahead. Hold for a count of six.

For the next phase, push off on that right foot and bring your leg to the starting position again. Your left leg will momentarily bear all of your weight, but that is part of the strengthening as well as balance practice! Don’t forget to hold onto the wall. (Once your balance improves, you may not need to hold on. The goal though, is to progress to the point where you can do the lunges without holding on to anything.) Keep your torso upright and your hips level.

Repeat again with the right leg and gradually build up to twelve reps. Then switch and do step back lunges with the left leg. Another option is to alternate legs or do two on each leg before switching. You may do step back lunges three times per week (with a day in between), but at least twice per week. Remember that if you are not sure if an exercise is appropriate for you, check with your physician first. If you have any pain, do not continue the exercise!

You might want to stretch your quadriceps right after you finish the lunges,

as shown in the photo at left. Click here to review the quad stretch more thoroughly.

Later, we will build onto your skills and learn other types of lunges. Lunges will strengthen your legs and hips, as well as improve balance and coordination, all of which are so important for daily activities. This is why you will want to make step back lunges part of your Length and Strength routine!

Photo credits: Håkan Dahlströmphotos Creative Commons, L.E. Lang collection