"I shall not be Moved"

I keep the Lord always before me; Because He is at my right hand, I will not be moved. Psalm 16:8

“I shall not be moved.” With a smile and a wish that my life would not have to be disrupted, I have claimed this verse the last couple of times we have had to move. But, or course, it does not refer to being “moved” as a change of address. Not being moved (or “shaken” in some translations) means the sure footing we have when we stay close to God. With God front and center in life, you have a reliable stability. David (who wrote Psalm 16) described God as his refuge (verse 1), supplier of all things for life (v. 5), and giver of sound counsel (v. 7). He would worship God alone and not sacrifice to any other gods in his life (v. 2, 4). David said that he had “set the Lord continually before me” and this gives joy. (v. 8-9)

Because God gave His Son, Jesus, to die on the cross,

we have continuous access to God (Hebrews 9:14, 24), giving us new life, joy, and peace. We can enter God’s presence. When circumstances are in upheaval (such as when you have to pull up stakes and move), you have God’s presence (Psalm 46:1-2) and God’s peace (John 16:33).

Right now my husband and I are in the process of moving to another state (my seventh move). My world is “shaken,” but I am thankful for God’s presence and promises in his Word, the Bible. So I am sharing with you some of my favorite verses that have helped me through periods when life was “shaken up” a bit.

Be strong and of good courage; Be not afraid neither be dismayed; for the Lord your God is with you wherever you go. Joshua 1:9

The Lord is the one who goes ahead of you; He will be with you. He will not fail you or forsake you. Do not fear or be dismayed. Deuteronomy 31:8

For I know the plans I have for you , declares the Lord, plans for welfare and not for evil, to give you a future and a hope. Jeremiah 29:11

Fear not, for I am with you, be not dismayed, for I am your God; I will strengthen you, I will help you, I will uphold you with my victorious right hand. Isaiah 41:10

Commit your way to the Lord; trust in Him, and He will act. Psalm 37:5

The Lord will fulfill His purpose for me; thy steadfast love, O Lord, endures forever. Psalm 138:8

During the moving and re-settling process, I will be making fewer posts in Length and Strength from the Inside Out. However, I would encourage you to stay in God’s Word daily and to practice the exercises you have learned. How about working on balance? (Click here for exercises on improving your balance and preventing falls.) Also along the lines of not being “shaken” would be strengthening your core. While the weather is still warm, try exercising in the water.

(Try deep water, shallow, or some water walking). The archives are posted on the right side of each post. All of the exercises will help you improve your Length and Strength!

Photo credits: Håkan Dahlström
photos, public-domain-image.com, scriptoriumblogorium.blogspot.com from CreativeCommons, L.E.Lang collection

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

Taking Exercise on the Road (While sitting.)

Even in the confinement of a car, train, bus or plane, it is possible to get some exercise! First, a few points to keep in mind on your form: Sit tall in your seat

with your ears over shoulders over hips, feet on the floor and your abdominal muscles pulled in. Keep your navel pulled inward toward your spine and breathe throughout your activity.

Let’s start with some active exercise. This will aid circulation and help you stay alert. Seated as above, begin marching: lift one knee, hold for a moment, and return your foot to the floor. Repeat with the other leg. You can lift your knee as high as you want. (Even lifting your foot one inch off the floor will work some of your large muscles.) Keep your abdominals pulled inward to exercise that area at the same time. Do 20 or more marches or as many as you like. I will do these while I am driving using cruise control (as long as traffic conditions allow it).

Try quick little runs (lifting your feet rapidly only an inch off the floor) and then go back to marches. Try marching in a pattern of feet together, then land with feet apart (“in, in, out, out”). Use your imagination with your foot patterns and play some lively music for motivation!

Still seated, if there is room, kick your leg to the front, alternating right and left legs. (This is a knee extension.) If you don’t want to kick, a not-so-obvious exercise is to tighten your thighs (one at a time or both at once), hold for ten counts, and release. You can also tighten your gluts (buttocks), hold for ten, and release. This works the larger muscles of your legs and hips. Another leg exercise is to squeeze a pillow or rolled-up sweatshirt between your knees to work your inner thighs.

Your lower legs can get a workout too. Tap your toes on the floor, then your heels (again one foot at a time or both at once). Turn your ankles in, then out. Then do some foot circles. Some of these exercises are shown in the magazines in airline seat pockets.

Another option that also works the abdominals is to pull your navel inward toward your spine and hold while holding one foot an inch off the floor. Count to 10 and repeat with the other foot. Repeat twice. One of the best exercises is simply to pull in the abdominals. (Click here to read about that one.)

For the upper body, press your back into the back of the seat. (Back extension) Hold and release. Then pull your head back, hold, and release. Finally, squeeze your shoulder blades toward each other, hold and release. All these strengthen the muscles in your upper back.

Include some exercise breaks during your travel. This will contribute to your Length and Strength!

Photo credits: bbc.co.uk, Collector Car Ads, both from CreativeCommons

The Power of Water

“The gates of the river are opened and the palace is dissolved.” That’s how the prophet Nahum described the forceful wave of water (Nahum 2:6) released from an upstream dam by invading armies that attacked Nineveh. Nahum prophesied that the destruction would be so complete that no one would now where the city was. (Nahum 3:17) In fact, archeologists did not locate the remains of the ancient metropolis (near the present day city of Mosul in Iraq) until 1845.

Nineveh had a vicious army of fighters who were ruthless toward their captives. As capital of the Assyrian Empire, Nineveh was populous, cosmopolitan, and wealthy. Idolatry was commonplace and every sort of carnal pleasure was available. You may recall that Jonah warned the residents of their imminent doom because of their wickedness (Jonah 3:1-4), but their repentance was short-lived. Ultimately, God allowed the Medes, Scythians and Babylonians to destroy Nineveh in 612 BC.

One must never underestimate the power of water. I find it helpful to imagine myself standing knee-deep in a swiftly-flowing stream. Facing downstream, in my mind’s eye, I watch the current flow past my legs and carry away worries, fears, and guilt from sins for which I have been forgiven. The water cannot flow back upstream and “get” me, so I am safe from anxiety and guilt.

Just as the palace at Nineveh has been washed away, so have our sins been removed completely. They have been washed away by the cleansing blood of Jesus Christ when He died on the cross and rose again. Jesus is “the Lamb of God who takes away the sin of the world!” (John 1:29) The Lord is merciful and gracious and when we confess our sins to Him, He forgives them and cleanses us of all unrighteousness. (1 John 1:9) Jeremiah 31:34 says “for I will forgive their iniquity, and their sin I will remember no more.” Now that brings peace of mind and soul!

He saved us, not on the basis of deeds we have done in righteousness, but according to His mercy, by the washing of regeneration and renewing by the Holy Spirit, whom He poured out upon us richly through Jesus Christ our Savior. Titus 3:5-6

If you prefer to stay cool during your workout and want to avoid any impact on your joints, then deep water exercise may be for you. Exercising in the deep water (a depth greater than shoulder height) using a flotation belt or noodle, is a great way to get a vigorous cardiovascular workout while strengthening your core. You will use muscles in your legs, hips, core, and arms, but the emphasis is on getting your heart rate up.

It is recommended that you have someone else present when you are in a pool. (preferably a life guard!) Swimming skills are not required, but please do not enter a depth where you do not feel safe! (I have seen more than one person fall off of a noodle and go under.) Also, get your physician’s approval before beginning any exercise program.

That said, before you enter the water, adjust your flotation belt so it fits snugly around your waist. (Otherwise it will creep upwards, making it uncomfortable and difficult to breathe.) If you are using a noodle, push one end between your legs and go hand-over-hand until half the noodle is in front, half in back. Now you may balance and ride the noodle.

First is the warm up. As you move out to the deep water, do some easy jogs and scull with your hands: make small, sideways figure eights (as though you were using your hands to spread frosting on a cake). Once you are in the deep area, check your alignment – ears over shoulders over hips. Think “upright” – not tilting forward or backward. This is very important , as you are using the muscles in your core to help you stay vertical. Pull your navel inward toward your spine and breathe.

After two or three minutes of jogging, continue the warm up with bicycling and do breast strokes with your arms. Keep your thumbs pointing up while doing this. (Awkward, I know, but it strengthens the external rotator muscles in your shoulders.) After another two or three minutes, begin to march and pump your arms.

(Opposite arm comes up with your knee.) Remember to stay upright. The idea is to gradually increase your heart rate and warm up your muscles. All together, your warm up time should be five to ten minutes.

Now you’re ready for some cardio work. Put your marching into high gear. Keeping your navel pulled inward and your body upright, lift your knees a little higher as you march and pump your arms. You may also add force as you pump, trying to punch your fists up to the surface. March fast for 30 seconds and then march at a medium pace for 30 to 60 seconds (your “recovery” time). Repeat for two more intervals of 30- second fast and 30 to 60-second medium-paced marches.

On the next set, try to march fast for 60 seconds. (If you cannot sustain this all-out pace for that long, that’s OK. You can build up to 60 seconds.) Then bicycle for one or two minutes and do breast strokes with your arms (just as you did during the warm up). When opening up your arms on the breast stroke, squeeze your shoulder blades toward each other to strengthen your back. Repeat again for two more intervals of 60-second fast marches with one-two minutes of bicycling/breast stroke arms.

Then do two more sets of 30 second fast marches with 60 seconds of bicycling/breast stroke arms. Continue the last set of bicycling for about five minutes as you let your heart rate return to normal. This is your cool down. You may stretch your arms out at the surface to get a nice front stretch as you bicycle. Bicycle to the shallow end or to the ladder.

This routine takes you through eight intervals of fast paced/increased heart rate and medium-paced “recovery” periods. (See the summary list at the end of the post.)The total time, not including the warm up and cool down, is eleven to 16 minutes.

Here’s a fun abdominal exercise you can do on the noodle: Bring the noodle around behind you and push it down behind your hips. Sit down on the noodle and balance. (The noodle will be in a U shape and your feet will be off the bottom.)

If you wish, pump your legs and swing, tilting slightly forward and back, just as though you were on a real swing. (Just don’t tilt too far!) This is one of those exercises you can do while socializing in the pool and no one will suspect you are strengthening your abs!

Because working out in the deep water involves so much core work, this will contribute to your Length and Strength. You may just find that you’ll want to exercise in the water year round!

Below is a summary of this week’s work out. To see last week’s post using a noodle to work out in the water, click here and for a previous post with water exercise ideas, click here. I also have a prior post on how to select a suit to wear during water exercise.

Warm Up (5 – 10 minutes)

Easy jogging with sculling hands
Bicycle legs with breaststroke arms
March with pumping arms.

Cardio Intervals

March with pumping arms - fast 30 seconds, medium pace 30 – 60 seconds
Repeat two times.
March/pump arms - fast 60 sec, Bicycle/Breaststroke arms medium pace 1-2 min
Repeat two times.
March/pump arms – fast 30 seconds, Bicycle/Breaststroke arms medium pace 1 min
March/pump arms – fast 30 seconds.

Cool Down (5 – 10 minutes)

Bicycle/Breaststroke arms comfortable pace. During last minute, stretch arms.



Photo credits: River Dicle from Hasankeyf to Senol Demir

River Dicle from Hasankeyf (Senol Demir) / CC BY 2.0

The Pool

The story of Jesus using clay to bring sight to a man born blind (John 9) certainly aroused many questions from various parties. First, the disciples raised a spiritual question: “Whose sin caused this man to be born blind – his parents or his own?” Jesus made it clear that it was neither, but so that the “works of God might be displayed.” (John 9:3) Jesus did not act on His own. “We must work the works of Him who sent me,” Jesus said in verse 4. These works brought glory to God.

Jesus made clay using his own spittle and some earth at his feet, smoothed it over the blind man’s eyes, and told him to go wash in the pool of Siloam. The pool of Siloam was fed by a spring located outside the city walls. Water flowed from the spring though an approximately 2000 foot long tunnel (two feet wide and, in places, tall enough for someone to stand in) cut through solid rock. This impressive water supply project was built during the reign of King Hezekiah (715-686 BC) and is still in use today!

I wonder who it was who helped the blind man find his way to the pool? Was it his parents? Curious onlookers who wanted to see if this healing would really work? The blind man obeyed, and after washing in the pool, came back with sight. (Interesting that the man returned to the temple instead of going out and touring his home town for the first time. Did he want to find Jesus?)

The neighbors were baffled. While some did believe that indeed this was the same man who was a blind beggar, others insisted that it was not even the same person! “How did you get your sight?” and “where is Jesus now?” they wanted to know. (v.8-9) If you believe in Jesus, aren’t these the type of questions someone may ask you? Has the Holy Spirit worked in you such radical transformation that people have trouble believing you are the same individual they knew before? And if someone were to ask you “where is Jesus now,” could you provide an answer? (See Colossians 3:1 for help.)

Isn’t it unfortunate that instead of rejoicing with this man over the gift of his sight, the neighbors brought him to the Pharisees? (This shows what a tight hold the Pharisees had over the temple members on their vendetta against Jesus.) This opened the most important question of all: “Who is Jesus? Is He from God or is He a sinner?” The Pharisees themselves were divided and they looked to the blind man and his parents for verification. (v. 16-18,24) “As for this man (Jesus), we do not know where He is from,” they concluded in verse 29, and they excommunicated the man from the temple. The Pharisees were the ones who were blind! (v. 39-41)

Jesus wanted to make sure that the formerly blind man would not only see Him, but also know His identity with certainty. So He sought him out and asked, “Do you believe in the Son of Man (as Jesus referred to Himself)?” The man’s response: “Lord, I believe.” Then the man worshiped Jesus. (v. 35-38) Jesus deserves our worship and praise. He is God’s Son (John 3:16), the anointed one, sent from God (John 9:35-37). Jesus restores sight to the blind, was the perfect sacrifice for sins (Romans 8:3), and is the source of life (John 5:24).

We must work the works of Him who sent Me as long as it is day; night is coming when no one can work. While I am in the world, I am the Light of the world. John 9:4-5


Did someone say pool? With the temperatures rising, it’s the perfect time to exercise in the water! Water exercise gives you a great low-impact cardiovascular workout while strengthening muscles (including the core) and improving coordination and balance. The water keeps you cool and gives you a nice massage while you work out! This week features exercises that can be done with a readily available and affordable piece of equipment: a water “noodle”.

The first thing to do is to find a comfortable water depth: between waist and arm pit level is best for what we are going to do this week. (The deeper you are, the lower the impact on your knees.) Warm up for at least five minutes (without the noodle): Jog or walk in place while making sideways “figure eights” with your hands. Then move around – jogging forward and back, then side to side. The purpose of the warm up is to gradually increase your heart rate and circulation while thermally warming your muscles and joints. Be sure to breathe. (Keeping your chest lifted will make it easier to breathe.) Check your alignment: ears over shoulders over hips.

Once you are warmed up, let’s practice the “Rocking Horse.” Step forward onto your right foot while your left foot comes off the bottom in back. Lift both arms forward as you step. (Keep your right foot in front.) Now, rock back, transferring your weight to your left foot (which is still in back) and pull your arms backward. (You will feel as though you are on an old fashioned rocking horse!) Repeat this action a few more times to become comfortable with it. Keep breathing! Then switch legs and do the Rocking Horse with the left leg in front.

Now take your noodle and hold it in front of you with your hands slightly more than shoulder-width apart. You will do the Rocking Horse just as above, but push and pull the noodle.

This will definitely feel harder using the noodle! Keeping the noodle under the water increases the difficulty. (You may also increase the challenge by lifting your legs higher with each rock.) Start with your right leg forward and then repeat with the left leg forward.

The next level is to travel forward and backward through the water while doing the Rocking Horse. This increases the difficulty because you have to push your whole body against the water as you travel. With the right leg in front, move forward through the water, pushing and pulling the noodle and doing the Rocking Horse. Then keep the right leg in front as you “Rocking Horse” backward. Repeat two times. (But gradually you may increase to traveling forward and back several times.) Then switch to the left leg in front and travel forward and back. (When switching legs you may want to release your grip on the noodle to give your hands a rest.)

The last variation is to Rocking Horse forward and then hold the noodle down in front of your hips as you jog back while pulling your abdominal muscles inward.

(See the photo at left.) They key is to pull your navel toward your spine as you jog backwards. Think of this one as an abdominal exercise because that is exactly what it is! Then switch and put your other leg forward. Do it three times with each leg leading, but you may build up to several times.

Be sure to keep your shoulders down (away from your ears) throughout this workout. Remember that if you have any pain, stop! If you are unsure whether an exercise is appropriate for you, ask your physician.

The Rocking Horse exercise works several major muscle groups and will get your heart pumping. Take a few minutes at the end of your work out to cool down: jog or walk across the pool and stretch your arms out at your sides. Exit the pool slowly and then drink some water. You have just given yourself a workout that promotes Length and Strength!

Next time we will learn some exercises for the deep water. You may also review a previous post describing exercise routines in shallow water by clicking here. For some guidelines on selecting a suit for water exercise, click here.


Photo credits: beibl.net,CreativeCommons, L.E. Lang collection

Choosing a Suit for Water Exercise

Summer has arrived, and with it, the opportunity to exercise outdoors in a lake or pool. Here are some tips for selecting a suit that will deliver when you want to do more than just sunbathe. Your swim suit needs to be durable, supportive, and provide adequate coverage during activity. Prepare now by getting a suit that is “suited” for this purpose!

The swim suit to wear while exercising in the water should have different features than what I call a “social” swim suit – one you would wear to a pool party or while relaxing at the beach. Here are a few tips, based on my 25 years of teaching water exercise and seeing many designs of suits worn by class participants.

First of all, forget about a two-piece (unless it is a tankini). A one-piece will be much more comfortable and you can count on it to stay with you at all times.

The idea is for your suit to be part of you as you jump, kick, ski, and change directions in the water. This means a higher-cut bodice that lies close to your sternum. Choose a suit with enough bust support for your build. (There are designs that accommodate a mastectomy.) And no skinny straps! The straps need to be wider (at least an inch wide) to hold your suit up. Look for a conservative leg cut, since there will be a lot of leg action!

Fabric is an important consideration and it is well worth the investment to get a suit that is chlorine resistant. (Chlorine-resistant suits are significantly higher in price.) Some companies, such as H2OWear, have a one-year guarantee. (But check the restrictions on this, as the guarantee is void if you wear the suit in a hot tub.) I have had chlorine-resistant suits last for years. A lined suit will also last longer.
The investment in a durable suit may be beyond your reach at this time. Wearing a leotard and a tee shirt may be an option. Check your pool rules, since some have restrictions on what can be worn in the water.

Be sure to rinse the suit very thoroughly afterward and you might want to add a few drops of chlorine-remover (available at aquarium shops) to the last rinse. Also, if possible, lay your suit flat to dry. I use a mesh sweater dryer for this.

This may sound like a description of a boring swim suit. But there are many designs that meet these qualifications in a wide array of fabric, prints and colors. Express your style in the color or print of your fabric. Or, wear some lively earrings or sunglasses, a colorful hat or headband, or carry a unique beach bag. I have seen some very put-together and eye-catching accessories!

More people are wearing waterproof shoes to protect their feet from rough pool bottoms or sharp rocks, shells, or litter at the shore. Shoes are particularly recommended for participants with diabetes. Footwear with secure lacing or other closure will stay on your feet better. These may be ordered from H2OWear, or Land’s End. Water shoes tend to be slippery at first, but you can rough up the soles with sand paper. Some people wear ordinary athletic shoes while exercising in the water.

Purchasing a swim suit and some foot wear may be your first step in preparing for water exercise. If you will be outdoors, remember to wear a hat, sunglasses, and sunscreen. And be sure to bring a water bottle and set it by the side of the pool so you can drink before, during, and immediately after your workout! See this week’s post featuring ways you can work out in the water!

Photo credits: localfitness.com.au

Strong Faith from Ship to Shore

As Paul pointed out, it was the wrong time of year for a sea voyage, but the captain, crew, and guards all wanted to move the ship to a more protected port for the winter. (Acts 27) The favorable winds seemed to confirm this decision, but it wasn’t long before a soaking, sail-blasting Noreaster blew in. Caught in the storm, they were out of control (v. 16), driven (v. 17) and storm-tossed (v. 18). The skies were overcast day and night so there were no stars for navigation. The sailors had tried everything they knew in attempt to maneuver through the storm, and now they had lost all hope of making it through alive.

What would it have been like for the sailors on that ship to have one of the prisoners on board (the apostle Paul) stand up and claim that his God sent an angel to say that we would all survive the storm? (Acts 27:23) He even knew that we would run aground on a certain island. Would I believe him? Paul seemed so certain, so convinced, that this is how it would happen, and he kept telling everyone to take courage.

Apparently the sailors did not believe what Paul told them. At the next sign of danger - crashing on some rocks – the sailors planned to sneak into the life boat and row to shore. Paul pointed out to the soldiers that without the crew on board to handle the ship, no one would survive. So the soldiers cut the ropes to the lifeboat. Now all truly must have seemed hopeless to the crew!

With their way of escape gone, what could they do now? Paul had an answer: “eat something!” It had been two weeks since anyone had eaten. “This is for your preservation, for not a hair from the head of any of you will perish,” Paul insisted. (Acts 27:34) In the middle of the night, with everyone gathered around, Paul said a prayer of thanks to God and started eating some bread. This act lifted everyone’s spirits and they ate too.

Paul, who had strong faith, was the leader and encourager for those with weak or no faith. He continued to remind them of God’s promise and also demonstrated his conviction by eating the bread. Taking nourishment was a vital preparation for what lay ahead. To prepare for an event usually indicates that the person believes it will take place.

When daylight came, they saw a beach on which they attempted to steer the ship. Instead, they ran aground on a reef and the ship started to break up. Some were able to swim to shore and the rest floated to the beach, clinging to the remains of the broken ship. As the angel had told Paul, all made it safely to land!

Who of strong faith has been a leader and encourager for you? Do you know someone who needs a reminder of God's promises? What would be a way you could demonstrate your strong faith? Finally, believing God's promises, what preparations do you need to make for the future?

Therefore, keep up your courage men, for I believe God that it will turn out exactly as I have been told. Acts 27:25

Paul, the soldiers, and the crew all made it to the beach. This week we will learn more exercises you can do with a beach ball. (You can click here to see last week’s exercises.) Inflate your beach ball until it is firm but still has some give to it, so it compresses slightly if you push your hands into it.

The first one is for strengthening your abdominal muscles (in particular, the one that runs from side to side, the transverse abdominis). Stand with your back to the wall and place the beach ball between your back and the wall, with the ball at the small of your back.

Your knees should be soft (bent just slightly) and your hips should be level. (Click here to get a better understanding of keeping your pelvis level.) Here is the work part: Pull your navel inward toward the ball and hold for the count of ten. Continue to breathe normally. Then release. Repeat again and build up to ten repetitions. You may place your hand on your belly (below your navel) to feel the muscle tighten there as you pull inward. Remember to keep your hips level!

Note that you are not bending your spine or moving any other parts of your body. This is what makes this exercise very safe, especially if you have osteopenia. Always check with your doctor if you are uncertain about whether an exercise is safe for you. The photo at right is shown using the Osteoball. We did another exercise to strengthen this same muscle in an earlier post and you may click here to review it.

The next exercise is for the Rhomboids and Trapezius muscles in the upper back. When these muscles are strong, you will have better posture. Also, this will help to open the front of your chest, making it easier to breath, and making your shoulders appear broader (which makes your waist appear smaller!).

Step away from the wall and hold the ball behind you at your low hip. If it is not comfortable to stand, sit on a bench, as long as you can bring the ball behind you and sit up tall. If you are standing, have your knees slightly bent and your hips level and keep your navel pulled inward toward your spine. Your shoulders should be kept down, away from your ears.

Now for the work part: Squeeze your shoulder blades toward each other

while you press your hands into the ball. Continue squeezing as you count to ten and then release. (Again, note that there is no motion of your spine or limbs, but the muscles are working.) Repeat again and build up to ten repetitions. For an earlier post that covers these same muscles, you may click here.

Both of these exercises may be done every day, but you should do them three times per week. These can be done anywhere and will help your Length and Strength. You will get maximum use from your beach ball!

Photo credits: bibledrivethru.blogspot.com, CreativeCommons, L.E. Lang collection

Prayerful Farewells

After kneeling down on the beach and praying, we said farewell to one another. Acts 21:5b

The summer season brings opportunities to re-unite with loved ones. I always feel rested, recharged, and very blessed after a visit with close friends or family. The apostle Paul made many close friends during his travels as he spread the Good News about Jesus Christ. This week we find him visiting these brothers and sisters in the faith during his third missionary journey.

Paul and Luke were returning from Greece to Jerusalem along the coast of Asia Minor. The Holy Spirit had told Paul that trouble awaited him in Jerusalem, and he knew this would be the last time he would see these believers in Christ whom he had loved and taught. (Acts 20:25) Paul was particularly close with the members of the church at Ephesus, so when they stopped at Miletus (along the coast of Asia Minor), he asked the elders of the Ephesian church to meet him there, which they gladly did. Paul gave them a farewell “last lecture” sermon before praying with them and all said very emotional good-byes. (Acts 20:18-35)

Another stop was made to see the believers who lived in the city of Tyre (along the coast in what is now Lebanon), where Paul and Luke stayed for seven days. (Acts 21:4) This time when they were ready to leave, men, women and children walked with Paul down to the beach. Here they all knelt down and prayed together before Paul and Luke set sail. What a good model for our own parting moments with loved ones.

Prayer is a way to share concerns not only with each other, but with God who loves you and cares for you. Jesus said “for where two or three have gathered together in My name, I am there in their midst.” (Matthew 18:20)

If you’re not sure what to say, you can use some of the prayers written in Paul’s letters in the Bible. For example, Ephesians 1:15-21 contains Paul’s prayer for the Ephesians where he asks for wisdom, enlightenment, guidance and growth in the knowledge of God. Jesus taught his disciples how to pray (the “Lord’s Prayer,” found in Matthew 6:9-13 and the Psalms contain many verses which serve as beautiful prayers of praise, thanksgiving, and requests for help of all kinds.

Praying together affirms our faith in the one true God, draws on His strength, eases anxiety, and strengthens the ties of fellowship. As it says in Acts 1: 14, “these all with one mind were continually devoting themselves to prayer, along with the women, and Mary the mother of Jesus, and with His brothers.” Paul and Luke and their friends were praying on the beach, but you can pray anywhere! Next time you say "good-bye" to loved ones, take some time to pray together.

And speaking of the beach...

Warm weather has arrived in the Northern Hemisphere and many people think about a trip to the beach. This week we will use a toy for our exercises – a beach ball! You can pick one up easily at a dollar store, Target, Walmart, etc. The other thing you need is a wall (or large tree if you are outdoors) which is at least as tall as you are. We are going to strengthen the muscles in your upper and middle back. The greatest benefit will be for your posture.

Inflate your beach ball until it is firm but still has some give to it (so it compresses slightly if you push your hands into it). Now stand with your back to the wall and place the ball between your back and the wall. (If it is difficult for you to reach around to your back you might want to have someone hold the ball for you while you get into position.)

The ball should be at the level of your upper back, about even with your shoulder blades (but keep your shoulders down away from your ears). Your feet should be shoulder-width apart and your knees slightly bent.
Now use your body to press against the ball, holding it in place, pushing the ball into the wall. There will not be any motion (which makes this one relatively safe), but you want to press as firmly as you are able to, as long as you don’t have any pain. Do you feel the muscles of your back at work? Continue to press against the ball and count to ten. Keep your abdominals pulled in toward your spine and breathe normally. Then release, rest a moment, and press again, holding for ten counts. Build up to ten repetitions.

What you are doing is really a back extension, but it is very safe because you are not moving your spine (even though the muscles are working). This makes it a good exercise for people concerned about bone density. As always, check with your doctor if you have any pain, or if you have osteoporosis or any other concerns about your back, before trying a new exercise. (We also did the back extension in an earlier post and you may click here to review that.)

The next exercise focuses on the muscles on the very upper back. This is designed to counteract the “forward head” tendency which so many of us adopt as we get older. Move the ball so it is behind your head. Keep your chin level and this time press your head into the ball.

Hold for the count of ten. Rest and repeat again, until you gradually build up to ten repetitions. (We did a different version of this one last year and you may review by clicking here.)

You may do these exercises every day if you wish, but at least three times per week. By consistently practicing these exercises, you will see improvement in your posture and alignment. With stronger back muscles, you will be able to stand taller. (This will make you appear younger and slimmer when standing on the beach!) This improves your Length and Strength. So make use of your beach ball year round!

For those of you interested in a more sophisticated inflatable ball, you might want to consider purchasing an “Osteoball.” It designed for people who wish to safely strengthen their muscles, and is particularly geared for those with low bone density. It comes with instructions and a small pump. Click here for more information.

Photo credits: Soil-net Library, loriwagner.wordpress.com, both from Creative Commons; L.E. Lang collection

Strong in faith, giving glory to God

It seemed like an impossible promise to fulfill, but Abraham believed what God told him: “You will be the father of a multitude of nations.” (Genesis 17:4) You may recall that Abraham was 100 years old and his wife, Sarah, was 90, and they were childless. Yet Abraham believed God, in “hope against hope” and his faith did not weaken. (Romans 4:18 – 19) Abraham was fully aware of the human limitations of his and Sarah’s advanced age, but he did not focus on that. Instead, Abraham believed and trusted in what God promised him. “Yet, with respect to the promise of God, he did not waver in unbelief, but grew strong in faith, giving glory to God.” (Romans 4:20)

Growing strong in faith as a way of glorifying God is a new lesson for me. Look at what Peter said in 1 Peter 1:6-7: “..even though now…you have been distressed by various trials, so that the proof of your faith, being more precious than gold which is perishable, even though tested by fire, may be found to result in praise and glory and honor at the revelation of Jesus Christ.” (italics added) Jesus is the author and perfecter of our faith (Hebrews 12:2) and this verse says that our faith is not only precious to God, but brings glory to Him.

What promises of God might you claim in the midst of trials that are distressing you? God’s Word, the Bible, and especially the Psalms, are filled with God’s promises. Read and meditate on scripture every day and write down verses that are particularly helpful for your situation. Model yourself after Abraham, not wavering in unbelief, but growing strong in faith, giving glory to God.

As for God, His way is blameless; the word of the Lord is tried. He is a shield for all who take refuge in Him. Psalm 18:30

“Do not waver!” That is the key to this week’s exercise. Think “concentration” and “control.” You are going to be lying on your side in the same position we used last week- pretending you are a “stone wall.” So be sure to learn and practice that one first. (Click here for that one.) You will be using the muscles in your core and hips.

Lying on your side, make sure that your ears shoulders and hips are in a straight line.

(Let your head be an extension of your spine by letting it rest on your arm.) You want your hip bones “stacked” so that your pelvis is perpendicular to the floor. Prevent yourself from letting your hips rock forward or backward. To do this, you will need to keep your muscles in your midsection firm. (Pull your navel toward your spine!) Keep those muscles firm the entire time.

The leg closest to the floor or mat can be bent slightly to give you better support. The top leg will be straight with your foot slightly flexed. Now for the action part. Slowly sweep your top leg forward to about a 45 degree angle from your body,

keeping your leg the same distance off the floor the entire way. (That’s where the “do not waver” comes in! You are using your core.) Then sweep the leg back so it is slightly behind you.

That is one “rep.” Continue to breathe normally and concentrate on not letting your leg waver. Keep your leg on a nice, controlled, straight path as it travels forward and back. Also, as we did last week, prevent your hips from rocking forward or back.

If you have any pain, stop! If you ever have questions about whether an exercise is appropriate for you, be sure to ask your physician. When you are first starting you may want to make a shorter sweep with your leg, and gradually lengthen the distance. Start with two or three reps and build up to 12. Then turn over and do the same with your other leg. You may do these leg sweeps three times per week, but at least twice a week.

Leg sweeps definitely fit under the category of Length and Strength from the INSIDE Out, as you are using the deep muscles of your core to prevent your leg from wavering. Practicing this one will help strengthen your hips, but also improve balance and provide a firm base for other exercises you will learn!

Photo credits: focuspilates.com.sgCreativeCommons, L.E.Lang collection

Verses for June 7, 2012

Verses for June 7, 2012

Romans 4:18-19 In hope against hope he (Abraham) believed, so that he might become a father of many nations according to that which had been spoken, “So shall your descendants be.” Without becoming weak in faith, he contemplated his own body, now as good as dead since he was about a hundred years old and the deadness of Sarah’s womb;

Hebrews 12:2 … fixing our eyes on Jesus, the author and perfecter of faith, who for the joy set before Him endured the cross, despising the shame, and has sat down at the right hand of the throne of God.

The Stone Wall

When driving on country roads in New England, it is not uncommon to see stone walls extending into the woods. These rocky fences marked the borders of old fields and pasture lands before the woods reclaimed the land. In Biblical times, stones were placed on the perimeters of fields and estates, and these boundaries were taken seriously. To move a stone boundary was a crime, equivalent to stealing someone’s land. Deuteronomy 19:14 states “you shall not move your neighbor’s boundary mark.” “Do not move the ancient boundaries which your fathers have set,” Proverbs 22:28 advises. The importance of boundaries goes way back to the division of land among the tribes of Israel. “When the Most High gave the nations their inheritance, When He separated the sons of man, He set the boundaries of the peoples According to the number of the sons of Israel.” (Deuteronomy 32:8)

This idea of boundaries has helped me set a limit on worrying. If there is something to be anxious about, I’m always right on it. But I have learned that sometimes a boundary is needed on what I allow myself to worry about, especially if it is an issue over which I have no control (other than praying!). If such a topic starts to make me anxious, I’ll say, “that topic is outside of my territory.” To reinforce the boundary, I’ll think of a Bible verse, such as Philippians 4:8: “Whatever is true, whatever is honorable, whatever is right, whatever is pure, whatever is lovely, whatever is of good repute, if there is any excellence and if anything worthy of praise, think on these things.”

Sometimes a time boundary needs to be set: “I will not worry about this issue now, but I’ll consider it after class.” Or, “these thoughts are not allowed in my mind at bedtime.” Again, scriptures are very helpful, especially the Psalms, such as Psalm 34:4, “I sought the Lord, and He answered me, And delivered me from all my fears,” or “When the cares of my heart are many, your consolations cheer my soul.” (Psalm 94:19)

While some people need boundaries on worrying, others need protection from topics contrary to God’s Word. Firm boundaries are needed against invading thoughts which tempt one to sin. That’s when Psalm 139:23-24 makes a good prayer: “Search me, O God, and know my heart; try me and know my anxious thoughts; And see if there be any hurtful way in me, And lead me in the everlasting way."

Boundaries are both for protection and visible demarcation of where one territory ends and another begins. Next time you see a stone wall, think about boundaries you may need to set in your thought life.

When the cares of my heart are many, your consolations cheer my soul. Psalm 94:19


This week you are going to pretend you are a stone wall! This will strengthen your core and your legs. So find a mat or soft carpet and lie on your side. I want you to be aware of what all the parts of your body are doing, so it is best to remove distractions and concentrate while you are first learning.

Have your ears, shoulders, and hips in a straight line with your knees relaxed. (That means no propping your head up on your hand. Make your head an extension of your spine.) Now let’s look at what your hips are doing.

You want your hip bones “stacked” so that your pelvis is perpendicular to the floor. Prevent yourself from letting your hips rock forward or backward. This takes strength in your core (Learn more about your core by clicking here.) and that is one of the purposes of this exercise!

Now let’s use your abdominals. Pull your navel inwards toward your spine. (Click here to review how to exercise the transverse abdominal muscle.) Now imagine there is a space between your waist and the floor. Some instructors call this the “mouse house” and I think it is a good way to visualize how to contract all those muscles in your torso.

(The door to your mouse house may not be very high, but that’s okay. Just imagine that it’s there!) You may place your hand on your midsection to feel the muscles tighten. (And there are muscles under there!) Breathe and hold your mouse house a few seconds while keeping your hips perpendicular to the mat. Then repeat again to make ten repetitions. You may do the stone wall exercise every day if you wish, but at least three times per week.

Still lying on your side, we’re going to strengthen the gluteus medius (hip) and the abductors on the outside of your thigh. Straighten your legs for this one so that your knees are locked and your feet are flexed.

Lift your top leg a few inches and then lower. If you have any pain, stop! (If you are unsure whether any exercise is appropriate for you, ask your doctor first.) Remember to breathe and keep your core muscles firm and prevent your hips from rocking forward or back. You may lift your leg a little higher as long as you don’t have pain. Do you feel the muscles in your hip and outer thigh? Lift for 12 repetitions and then repeat on your other leg. The leg lifts should be done three times per week.

For variety, try lifting your leg in three counts and lowering in one count. Or you could lift in one count and lower in three. Another option is to rotate your foot outward and hold as you lift and lower.

Once you have mastered the technique and are fully aware of your muscles at work, you could do this exercise while watching tv, etc. and it can fit easily into your schedule. A strong core and strong legs make for stability and full functioning in your everyday life. That’s why this is included in the Length and Strength routine!

Photo credits: newenglandtrailreview.com,focuspilates.com.sg, tweenwalldecals.blogspot.com,weight-training-guide.blogspot.com all from Creative Commons.

Fire Consumes the Offerings

“The Lord will appear to you today.” That’s what Moses told the people of Israel in Leviticus 9:4. God had given Moses lengthy and detailed directions for how the people were to worship Him and make amends for their sins. (Leviticus 1 – 9) Each family was to bring a male goat for their sin offering, a perfect one-year old calf and lamb for the burnt offerings, an ox and a ram for peace offerings, as well as an offering of grain mixed with oil. The animals were killed and the priest had to sprinkle the blood on the altar of God. (Leviticus 9:12) Why the killing of the animals? “Without the shedding of blood there is no forgiveness,” the Bible says in Hebrews 9:22. These sacrifices are what God specified to clear the people of their sins and return them to good standing before Him.

All the parts of the sacrificed animals had to be handled as God commanded. Some were “offered up in smoke on the altar” (Leviticus 9:10, 13-14, 20) and other parts burned outside the camp, and still other offerings were “waved” before the altar. (Leviticus 9:21)The ox and ram and the grain offerings expressed worship and thanksgiving and devotion to God.

When all this was completed, Moses and Aaron blessed the people and then “the glory of the Lord appeared to all the people.” (Leviticus 9:23) Now here’s the impressive part: “Then fire came out from before the Lord and consumed the burnt offerings and the portions of fat on the altar; and when all the people saw it, they shouted and fell on their faces.” (Leviticus 9:24) How awesome it must have been to stand in the crowd outside the tent of meeting and see fire come down and consume the offerings! No wonder the people fell on their faces out of holy reverence for God!

The fire, scholars say, indicated that God was pleased with the offerings. We don’t need to offer animal sacrifices or expect fire to come down, because God was pleased with the one sacrifice which was better and to which the system of animal sacrifices pointed: Jesus Christ. Jesus, God’s Son, willingly gave himself as the perfect sacrificial offering for all time. (See Hebrews 7:27, 9:14, and 10:12.) Jesus’ sacrifice was better because it totally removed sin and the guilt of sin, so it cleared the conscience of the sinner. This was something the animal sacrifices could not do. (Hebrews 9:14, 10:4). John the Baptist referred to Jesus as “the lamb of God who takes away the sin of the world.” (John 1:29, italics added) When someone believes in Jesus as God’s Son who takes away his or her sins, the person is sanctified – made clean- and put right with God. (Hebrews 10:10) That person’s sin is gone and he or she has a new start and new, eternal life. Now that is reason to fall down before God in worship, thanksgiving, and praise!

He (Jesus) finished all sacrifices, once for all, when he sacrificed himself on the cross. Hebrews 7:27b The Living Bible

God sent fire to consume the offerings on the altar. Your body “burns” the food you eat to provide energy for daily activities, exercise, and basic functioning. This week let’s take a look at some of these energy requirements.

Your body requires a sizeable amount of energy, measured in that familiar unit of energy, the calorie, merely to exist. Just for fun, here’s how many calories some of our essential organs use each day. This is based on a 150 pound man if he were just lying in bed all day (all given in calories per day):

Brain - 365, Heart – 180, Kidney – 120, Liver – 560 – Lung - 160, Other tissues – 370.

The number of calories needed each day for your body’s essential functions (breathing, pumping blood, maintaining cells, etc.) is called the Resting Metabolic Rate, or RMR. You can get an approximate number for your RMR by multiplying your healthy weight (in pounds) by ten. So if your healthy weight is 120, your RMR is 120 x 10 = 1200 calories. This would be what your body needs if you were simply resting all day. (If you are overweight, choose a weight that is half way between your current and your healthy weight. So if you weigh 170 lbs but your healthy weight is 130, use 150, and your RMR is 150 x 10 = 1500.)

Your daily activities burn calories too. To approximate this, we use a percentage of the RMR. For sedentary people, we use 20 to 40% of the RMR. Let’s use 30%. So a sedentary person with an RMR of 1200 calories would need 30% of 1200, or 400 calories per day for normal activities

such as dressing, cooking, reading, light-duty chores and working. These daily activity calories are added onto the RMR. This person’s daily requirements would be 1200 + 400 = 1600 calories per day. (Note this does not include exercising. We’ll get to that in a moment.)

People who are moderately active use about 50% of their RMR for daily activities, while very active people (for example those with physically demanding jobs) use 60 to 80% of the RMR. A very active person with an RMR of 1200 calories may need 60% of 1200, or 720 calories for normal daily activities. This person’s caloric requirement would be 1200 + 720 = 1920 calories. (This compares with 1600 for the sedentary person. So you can see what a difference lifestyle activity makes in how many calories you burn.)

Now what about calories burned in exercise? This will vary widely, depending on the person’s size and how hard he or she is working out. If you weighed 150 pounds, this shows how many minutes you would need to work out continuously to burn 300 calories. (Remember this is approximate, all given in minutes.)

Riding a stationary bicycle - 53
Walking 3 mph - 76
Water aerobics - 66
Lap swimming - 33
Lifting weights - 44
Golfing (without a cart) – 59
Raking leaves – 66
Vacuuming or sweeping - 106.

If your exercise session burns 300 calories, you may add this to your daily caloric requirement. So the example from above of our sedentary person with an RMR or 1200, plus 400 calories for daily activities, plus 300 calories for exercise, has a daily requirement of 1200 + 400 + 300 = 1900 calories. In an earlier post, I talked about activities you could build into your schedule to burn extra calories in your day.

Again, all these calculations are approximate. But this provides a tool for you to see how many calories your body burns. At the very least, you can see that you need good quality fuel to function properly! The way your body is made and functions is wondrous. Taking care of your body, spiritually and physically, is one of the goals of Length and Strength from the Inside Out.

Information about caloric consumption is from Nancy Clark’s Sports Nutrition Guidebook, 3rd edition, by Nancy Clark, MS, RD, Human Kinetics, 2003.

Photo credits: biblewalk.wordpress.com, edwebproject.org, who.int, all from CreativeCommons; L.E. Lang collection

verses for Fire Consumes the Offerings 5.24.2012

Verses for Fire Consumes the Offerings

Unlike the other high priests, he does not need to offer sacrifices day after day, first for his own sins, and then for the sins of the people. He sacrificed for their sins once for all when he offered himself. Hebrews 7:27

How much more will the blood of Christ, who through the eternal Spirit offered Himself without blemish to God, cleanse your conscience from dead works to serve the living God? Hebrews 9:14

But when Christ had offered for all time a single sacrifice for sins, he sat down at the right hand of God. Hebrews 10:12

For it is impossible for the blood of bulls and goats to take away sins. Hebrews 10:4

So we are made holy because Christ obeyed God and offered himself once for all. Hebrews 10:10

God's Word Prevails

It must have seemed like magic when the sick and the demon-possessed were healed after friends brought them aprons and handkerchiefs that Paul was wearing. (Acts 19:1-20) But it wasn’t magic. God was using Paul to perform extraordinary miracles in the city of Ephesus. Paul had been preaching the Good News of redemption and new life in Jesus Christ there for over two years. Located at the junction of major trade routes, Ephesus was a center for commerce, an advantage for the spread of the Gospel throughout that part of Asia Minor. As a matter of fact, the Bible says that all who lived in the region heard the word of the Lord.

Ephesus was also known for the practice of witchcraft and magic arts, as archeological digs have confirmed. Some itinerant Jewish exorcists – the seven sons of Sceva- had also heard about these miracles and attempted to use Jesus’ name to command evil spirits to leave demon-possessed people. In one case, the result was not at all what they expected. The evil spirit in the man said it “recognized” Jesus, had “heard of” Paul, but asked the exorcists, “Who are you?” Then the man, controlled by the spirit, leaped up and subdued and overpowered the sons of Sceva so they fled, naked and wounded. (Acts 19:16)

News of this startling incident spread to all in Ephesus, including many residents who also practiced witchcraft and magic. This had a profound effect on them, and they confessed and believed in Jesus. Deciding to make a clean break from the past, they brought their magic arts manuals and burned them together in a huge bonfire in front of everyone. All through Ephesus people were honoring and praising and devoting themselves to Jesus.

Luke reported in Acts 19:20 that as a result of all of this, “the word of the Lord was growing mightily and prevailing.” I find comfort in this verse. In our communities, just as in Ephesus, falsehood exists, people go down the wrong path, and events are unsettling. But God’s Word is stronger than all of this. The Bible tells the truth about Jesus, who, by his death on the cross to pay for sins, allows us to come near to God. (Hebrews 7:25) God says in Isaiah 55:11 “so shall my word be that goes forth from my mouth; it shall not return to me empty, but it will accomplish that for which I purpose, and prosper in the thing for which I sent it.” God’s word pursues, convicts and prevails!

For the word of God is living and active and sharper than any two-edged sword, and piercing as far as the division of soul and spirit, of both joints and marrow, and able to judge the thoughts and intentions of the heart. Hebrews 4:12

In the story above, the evil spirit caused the man to leap upon the sons of Sceva. (Acts 19:16) Leaping uses the muscles of the legs and hips. Last week we did step back lunges (You may click here to review these.) and this week features step forward lunges, both of which work the legs and hips. Also, if you have not already learned the squat, I recommend that you practice that one first.

Stand with your feet shoulder width apart and your body in alignment (ears over shoulders over hips). By all means hold onto a wall (with your side to the wall), counter top, or chair back if you need help with your balance. Take one step forward with your right foot, but make it a bit bigger stride than if you were walking normally. Shift half of your weight onto your right foot (which is flat on the ground), and keep your knees and toes pointing straight ahead. Be sure to keep your right knee behind your toes to prevent straining your knee.

Your left heel will come off the floor. (See the photo.) Let your body sink downward a bit.

You will feel the muscles on the front of your thighs – the quadriceps – at work. Hold this position while you count to six. Look straight ahead and keep your hips level. To return to the starting position, push off on that right foot and bring right leg toward you so your feet are both under your hips. That is the challenging part and you may feel a little wobbly at first, so be sure to hold onto something if needed. After a while you may progress to being able to do the lunges without support.

Repeat again with the right leg and gradually build up to twelve reps. Then switch and do step forward lunges with the left leg. Another option is to alternate legs or do two on each leg before switching. You may do 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. Only bend your knee as far as you are able to - don't force it! Click here to review the quad stretch more thoroughly.

Practice these exercises consistently and you will see improvement in your strength, balance and coordination. Strengthening each part of your body and appreciating how all the parts work together in your daily life is the goal of Length and Strength from the Inside Out!

Photo credits: ksb.org.za, runingintherealworld.wordpress.com, strongshape.com, all accessed from Creative Commons.