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.

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

Verses for steps 5.9.2012

Jesus said "I am the way, and the truth, and the life, no one comes to the Father but through Me. John 14:6

Creat in me a clean heart, O God, And renew a steadfast spirit with me. Psalm 51:10

And do not be conformed to this world, but be transformed by the renewing of your mind, so that you may prove what the will of God is, that which is good and acceptable and perfect. Romans 12:2

The Wall

They were terrified and their hearts had “melted.” They were completely demoralized with no fighting spirit left in them. (Joshua 2:9,11) This was the state of mind of the residents of Jericho after they heard about all the actions of the Lord God of Israel. God had led the Jews out of slavery in Egypt, parting the Red Sea in the process, and destroyed the cities in the land they would possess. No wonder the residents of Jericho were terrified! They knew they were next and even the strong fortifications of their city wall would not protect them.

No one was more convinced of this than Rahab, a prostitute and innkeeper whose house was built onto the city wall. (Dwellings were sometimes built into or on top of the thick walls of the cities in those times.) Joshua, the leader of the Israelites, had sent two spies to check out Jericho, and it was at Rahab’s that they stopped for the night. (I thought it was interesting that they were lodging at a prostitute’s inn. Would Rahab’s location on the wall make for a quick escape if necessary?) At that time prostitutes sometimes were involved with intelligence communications, so perhaps the spies hoped to gain some information from her.

Rahab, along with everyone else in the kingdom, knew how powerful the Israelites’ God was and that they stood no chance of survival against Him. Instead of turning to the Canaanite gods for help (of which there were many), Rahab placed her trust in the Israelites’ God. She told the spies, “I know that the Lord has given you the land…” (Joshua 2:9) What good news this was for the spies to hear confirmation of God’s promise to take the land! Rahab disclosed to them valuable intelligence: that everyone’s hearts “had melted” and the people were terrified of the Israelites and their God. (Joshua 2:9) This is exactly what the spies reported back to Joshua in verse 24.

News of the spies made it to Jericho’s king, but Rahab had taken the brave step of hiding them under flax drying on the roof. Before secretly providing their escape route down the wall, Rahab made them promise to save her and her family from destruction. When Joshua and the Israelites made the conquest of Jericho, they spared Rahab and her whole family, as the spies had promised. Their hopeful and faith-filled anticipation of rescue was signaled by the scarlet cord hanging from Rahab's window in the city wall. (Joshua 2:18 and 6:17,25).

If your road ahead is bleak and life seems hopeless, what do you do? Do you despair? Turn to your old coping strategies that may not be very healthy? Have you heard of the might of the God of heaven and earth? Are you convinced that He is all-knowing and all-powerful? (See Psalm 139:1-6 and Psalm 147:5.) No problem is too big for God. He can do more than we ask or think. (Ephesians 3:20) Certainly this is a God you can reliably turn to, not only to cope with difficulties, but as the source of life. God’s only Son, Jesus, is the source of life. He came, died on the cross, and rose again in order for those who believe in Him to have abundant, eternal life. (John 3:16) Don’t let your heart “melt away.” Rely on the one true God and the life He provides through faith in His Son, Jesus.

Truly, truly, I say to you, he who hears My word, and believes Him who sent Me, has eternal life, and does not come into judgment, but has passed out of death into life. John 5:24


Now let's find a wall so we can do some wall push-ups!

The exercises you have been learning the past few weeks have been preparing you for wall push-ups. Push-ups use a number of different muscles – in the chest, arms, shoulders, back – and they are also excellent for strengthening your core. Wall push-ups are a tamer version of the commonly seen push-ups done on the floor, so this is the best type to start with. As always, if you are uncertain whether an exercise is appropriate for you, consult your physician.

Here’s the starting position: Stand facing a wall, with your feet shoulder width apart. Raise your arms out in front of you and place your hands at or just below shoulder level on the wall. (Your body should be vertical.) If it is uncomfortable for you to bend your wrists, you may make a fist (with a towel between your hand and the wall for padding) instead,

as shown in the photo at left. Now check your alignment: ears over shoulders over hips. Click here to learn more about proper alignment.

Now allow your body to tilt toward the wall, but keep your body in a straight line. That is the challenging part! People tend to let their body go into a bow shape when doing a push-up, but you want to keep your ears, shoulders and hips in a straight line. The only joints that are bending are your wrists (unless your hand is in a fist), elbows, shoulders and ankles. Your feet remain flat on the floor. Keep your shoulders down (away from your ears) and feel your arms take on some of the weight of your body.

If you are just beginning, only bring your body half way to the wall. Otherwise, you may bring your head almost to the wall. If you have any pain during the exercise, stop. Hold here for three counts, and then slowly extend your arms,

pushing away from the wall, until you are in the starting position again. (Exhale as you push.) You will feel the muscles in your chest, shoulders and arms working. (You may want to review the exercises for biceps and triceps.) When you return to the starting position, keep your elbows slightly bent.

Start with two or three push-ups and over the next few weeks you can build up to 12. Do push-ups three times a week (but leave a day in between). Take your time and concentrate on what your whole body is doing to get the most benefit. Push-ups can be done anywhere. Just find a blank wall and do some as a work break in your office, or do some push-ups against the side of a building or wall after a taking a walk. Push-ups should definitely be included in your Length and Strength routine!

Photo credits; BlueletterBible.org, Creative Commons; L.E. Lang Collection