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

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

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.

Incline...

Make your ear attentive to wisdom, Incline your heart to understanding……Then you will discern the fear of the Lord And discover the knowledge of God. Proverbs 2:2,5

“Make your ear attentive to wisdom, Incline your heart to understanding.” Since we are going to “incline” in this week’s exercise, these words from Proverbs 2:2 caught my eye. The Hebrew word for “heart” can sometimes be translated as “mind” or “intelligence,” and Proverbs 2 is about understanding God better.

The surrounding verses in Proverbs 2 are a series of “if” clauses. If you “receive my words and treasure my commands within you”, if you cry out for understanding and search for it as you would for valuable treasure, then you will “discern the fear of the Lord and Discover the knowledge of God.” (Proverbs 2:1, 3-5). “Receiving my words” means taking time to read and soak up and meditate on scripture verses (an excellent habit to start during Lent) and asking God to help you understand and apply them to your life situation. Verse four likens this pursuit to seeking for silver. If you had lost a silver bracelet, you wouldn’t give a cursory look and then give up. You would do a thorough search and not stop until you found it. We should have the same dedication and seriousness when “receiving” God’s Word.

Proverbs says that the reward for this search is knowledge of God. Paul, who, prior to becoming an apostle of Jesus Christ, was rich in worldly knowledge, position and opportunity, certainly valued knowing God through Jesus. Paul stated, “I count all things to be loss in view of the surpassing value of knowing Christ Jesus my Lord.” (Philippians 3:8a) In the New Testament, Jesus is referred to as God’s wisdom: “But by His doing you are in Christ Jesus, who became to us wisdom from God, and righteousness and sanctification, and redemption.” (1 Corinthians 1:30) Knowing Jesus is the key. By itself, studying the scriptures does not result in eternal life. Believing in Jesus Christ does. “This is eternal life, that they may know You, the only true God, and Jesus Christ whom You have sent.” (John 17:3)

Soaking up and treasuring words in the Bible lead to faith in Jesus Christ, God’s Son, and to understanding the fear of the Lord. (Proverbs 2:5) This fear is not a feeling of being “scared.” The fear of the Lord is reverence and awe, a mixture of honor and respect for God. These verses promise that we will better understand God’s greatness, sovereignty, His mighty power, His compassion and love in sending His Son to die on the cross to give new life to you and me. (John 3:16) This knowledge of God leads to awe and reverence, to worship and praise, and to life lived with a new purpose. (2 Corinthians 5:15)During Lent, spend time in God’s Word. On Easter Day, the “Alleluias” will be heart-felt.

Now, to incline your body…

This week’s exercise- the “Incline”- is great for multi-tasking because it covers several areas: the hips, legs, back and abdominals. It strengthens your core (which helps your balance) and makes you aware of what each of your body parts are doing. Plus, you can do it lying on the floor. With all these advantages, let’s get started right away!

Lie on a mat or carpet with your knees bent and your feet flat on the floor directly below your knees. (You may place your feet a little farther out if it is difficult to bend your knees to that angle.) Your legs should be hip-width apart and your knees should point toward the ceiling. Rest your arms on the floor at your sides and maintain the natural curvature of your spine. Take a couple of breaths and pull your shoulders downward, away from your ears.

Now slowly lift your hips upward off of the mat, keeping your hips level as you do this. Only lift your hips to a comfortable height. (Remember, you do not want any pain. If you have pain, stop!) You will feel the muscles in your back, the front of your thighs, and abdominal area at work.

Hold here and keep breathing normally. Squeeze your gluts (buttocks) and at the same time pull your navel inward toward your spine. (See the photo at right.) Keep your shoulders on the floor and maintain the normal curvature in your back (so it does not arch).

Hold this incline position for two good breaths and then slowly lower your hips back down to the mat. You may repeat this one or two times when you are starting and build up to ten “reps.” The Incline (also known as the “Bridge”) can be done every day. Remember to check with your healthcare provider before beginning any exercise program!

Here are some extra options to add variety and challenge: While holding your hips in the upper position, do some Pelvic Floor Exercises (“Kegels”). To add challenge to your core, you may extend one leg and hold (The hard part is to keep your hips level!), then return your foot to the mat. Repeat with the other leg. When you are lowering your hips, another method is to ease down gradually – one vertebra at a time. Pretend your spine is a string of pearls and you are lowering the string into a jewelry box one pearl at a time.

Once you master the technique, you can do this one while on the phone, watching tv, or just while resting your eyes. Doing the “Incline” will produce length and strength in the essential areas of your body!

Photos: Theen..'s photostream, health.lilithezine.com creative commons

Fall Prevention

Over-confidence. Self-reliance. We see this in Jesus’ disciples. They were missing something (or someone) without whom they would easily fall away, or stumble. Let’s examine what was going on.

First, they tried to cast out a demon from a spirit-possessed young boy, but were unsuccessful. (Mark 9:17-18 Peter, James and John were not included in this effort, however.) “This one cannot come out by anything but prayer,” Jesus told them. (Mark 9:29) Oops! We don’t know with certainty whether or not the disciples had prayed before trying to cast out the demon, but possibly they forgot. On top of that, they may have felt out-shined by someone else - not one of Jesus’ disciples - who was successfully casting out demons in Jesus’ name. (Mark 9 :38-39)

Then, on the way to Capernaum, Jesus asked His disciples what they had been discussing (Mark 9:33-34) Jesus knew full well that they had been talking about which of them was the greatest. “Whoever wants to be first, shall be last and servant of all,” Jesus told them. (Mark 9:35) Oh, oh! Another boo-boo. Greatness in the kingdom of heaven meant something other than what the disciples thought.

Now, Peter wants to show Jesus how loyal he will be. After the Passover meal, Jesus tells the disciples they will all fall away because of Him. (Matthew 26:31) But Peter fervently insists that, even though the others may fall away, he would not! What boldness on Peter’s part! Jesus knew how wrong Peter was and predicted that Peter would deny Him three times that very night. Even so, Peter adheres to his conviction “Even if I have to die with you I will not deny you,” (Matthew 26:35) - another example of over-confidence at its height.

Well, all the disciples did scatter in fear as soon as Jesus was seized by the chief priests and elders in the Garden of Gethsemane. Peter’s and the other disciples’ determination, self-confidence and belief in what they could do, even in the most trying circumstances, had failed them. The human frailties that we all possess had taken control. And this weakness of human flesh - the part of us that tends to sin (for example pride, self-centeredness, relying on self rather than God) – will prevail every time. That is, without the upholding, unmatchable power of the Holy Spirit living within those who believe in Jesus.

Jesus said He would send the Holy Spirit to help, guide, counsel, and bring to mind His teachings. (John 14:16-17, John 16:7-8) The Holy Spirit is who enabled the disciples to preach boldly, cast out demons, and heal the sick in the weeks and months after Jesus’ resurrection (described in the book of Acts). And it is the Holy Spirit living in the believers - those who believe that Jesus is God’s Son and that He died on the cross to remove the guilt of sin and came alive again - who seals (Ephesians 1:13), convicts, and enables (Acts 1:8) those who love Jesus to love others. Without the Holy Spirit, we all stumble and fall. The good news is that even when we stumble and fall, we have an advocate in heaven pleading our case before God . (1 John 2:1) Peter was restored after he fell, and so are you if you believe in Jesus. Take comfort in this fact, and let your confidence be in Jesus Christ.

And if anyone sins, we have an Advocate with the Father, Jesus Christ the righteous; and He Himself is the propitiation for our sins; and not for ours only, but also for those of the whole world. 1 John 2:1b-2

Now, let’s take a look at the physical aspects of falling.

Certainly one of the top concerns we have as we advance in years is falling. Among people who are 65 years of age or older, one in three will fall each year. Roughly a quarter of the people who fall have moderate to severe injuries. So fall prevention is a very worthwhile investment of your time. There are a number of factors contributing to falls (Click here to see them.) and most falls have more than one cause. One of the factors is poor balance and today we will work on improving your balance.

Balance is one of those skills that declines over the years, but the good news is that with practice, you can improve it! Here are some simple exercises you can do anywhere to train yourself to better balance. We will start with the safest and progress to more challenging moves (or I should say, “stands”). Always check with your doctor before beginning any new set of exercises.

First, you will want to look at your alignment. Trying to balance yourself without proper alignment would be like trying to build a tower of blocks off-center. ( Click here if you would like to review the post on alignment.) Proper alignment means ears over shoulders over hips and you will want to maintain that throughout your balance practice (and preferably, throughout year day!). You will then go through the balance progression, starting with a position you are able to maintain, and then moving on to the next level of challenge.

We will begin with feet shoulder-width apart, the most stable position. Hold onto a counter or wall for safety if you need to. Then progress to holding on with one hand, then one finger, then no hands. Next, try closing your eyes and count to 10. Then, with eyes open, bring your arms out to the sides, then place your hands on your hips, then cross your arms over your chest. Then bring them over your shoulders. (You can use this same progression with your arms for the next positions with your legs.) Focus on a point in front of you, with your chin level. Keep your alignment straight, pull in your abdominal muscles, and breathe!

Next, we will go to the half-tandem stand with your feet. (See the photo at right.)

Hold on at first for safety, and then progress through the same arm positions described above. After you master the half-tandem (including with your eyes closed!), move to the tandem stand. (See the next photo.)

Pretend you are on a balance beam! This may be a challenge, especially with your eyes closed, but you can feel your core working. If you are a water-exercise fan, try this one in the shallow water, particularly when a lot of people are actively moving around you.

After you have mastered the tandem stand, try standing on one foot: Start with your hip turned out slightly and the sole of your other foot against your ankle, as in the photo on the left. Then you can move your foot upwards and rest it on the inner lower leg. (See photo at right.)

Hold for 10 seconds and work up to 30 seconds. For more of a challenge, hold your leg out to the side, or try drawing sideways figure eights in the air in front of you. This is an excellent balance challenge, particularly with your eyes closed and your arms overhead! Don’t forget to stand on the other leg too. You can do some foot circles when you are finished.

Balance exercises may be done every day, but at least three times per week. Work at whatever level is a challenge for you. It won’t be long before you notice improvement. Practicing balance will go a long way toward preventing a fall, and will help your length and strength as well!

Photo credits: biblevisuals.org, derewin.co.cc from Creative Commons, and L.E. Lang collection.

God is at the Core

“Well what a coincidence – house cookies,“ I told my husband, as I pulled some house-shaped sugar cookies out of the freezer to serve with lunch. We were getting ready to put our house on the market and the process of getting our home “just so” had been causing me a great deal of stress. After lunch I thought, God was using those cookies in a subtle, gentle way to tell me that I had been carrying way too much anxiety about the house: worrying about what someone else (the realtor, a potential buyer, an appraiser) might think of it, whether my home would meet other people’s expectations, and whether it was up-to-date enough. Trying to meet these external expectations was the cause of the stress.

Rather, I needed to be at rest in my mind and trust that God will bring who He wants to live in this house according to His timetable. What a relief this was to have that mental burden lifted from me! Does this mean I didn’t bother to paint, clean out closets and de-clutter? Absolutely not. But the difference is in my attitude: I can trust God and shift my mental energy to what has value in the eternal realm: sending a card to someone who is sick, serving in church, giving attention to someone who needs a listener. Also, I can pray for the family who will live in this house, that God would work in their lives, that they would know God’s love and forgiveness, and be good neighbors to those around them.

Is there a burden you are carrying around that you could place in God’s hands? First Peter 5:7 says “Cast all your anxiety on Him, because He cares for you.” Is there a house for sale in your neighborhood? Maybe you could pray for the family who will eventually occupy it. No problem is too large for God and He is pleased to hear from you.

Now we are going to talk about a different kind of house, the “powerhouse!”

“…choose for yourselves today whom you will serve.. but as for me and my house, we will serve the Lord.” Joshua 24:15

You may have heard of the “powerhouse” – commonly known as “the core” in exercise classes. But what exactly is your core? The core is comprised of all the muscles around your spine and pelvis (twenty-nine muscles in all!) They are: 1) The abdominals (front and sides) which support your internal organs, 2) The muscles on your back, which enable you to rise from a bent-over position and also to bend sideways, and 3) The muscles on the front, back and side of your hips (which move your legs).

A strong core supports your spine, keeps you upright and stabilizes your body. When engaged, these muscles are the foundation of movement of your limbs. The core muscles give extra strength and protection when you lift weights, open a heavy door or lift a jug of milk. They provide balance and stability when getting dressed, rising from a seated position, reaching for something, suddenly changing direction or recovering if you start to fall. When exercising or doing heavy work, a strong core helps prevent straining the muscles in your back. The core has earned its nickname of “powerhouse!”

Now that you know where the core is and what it does, I would like you to consciously engage those muscles. Pulling in your abdominals (pulling your navel inward toward your spine) is very effective, so be sure to do that one every day. Attempt to pull your navel in and hold it in while you are lifting a heavy object, opening a heavy door, closing the trunk of your car, or even while sitting in a meeting. I tell my personal training clients to “let your core do most of the work!” The back extension exercise (either seated or lying down) also uses your core muscles, as does walking forward, backward and sideways in water (Click here for the water exercise post ). Balance practice also strengthens your core muscles and we will cover that next week.

This week, decide which part of your core you would like to work on. Click on the corresponding link above to review that exercise. (If you are ambitious, feel free to click on all of them!) Be mindful of using your core as you exercise and as you go about your usual activities. Core strengthening is one of the top modes of exercise that carries over into daily life. Isn’t this what exercise is about – making activities of daily living easier, safer and more enjoyable? Make it a habit to strengthen your “powerhouse!” It is the foundation of movement.