Lowered

Jesus uttered His last words and yielded up His spirit. By suffering on the cross, Jesus had paid the penalty we owe to God for our wrongdoings. With His body still on the cross and the Sabbath about to begin, two men performed a last act of service for Jesus before His resurrection. Joseph of Arimathea was a well-to-do, righteous man, a high-standing member of the Jewish Council, and a secret disciple of Jesus. Nicodemus was a Pharisee who had sought Jesus out at night to talk to Him.

Joseph boldly obtained permission from Pilate to remove Jesus’ body form the cross and had purchased a linen cloth in which to wrap it. (Matthew 15:43-46) Nicodemus had gone out and bought a generous supply – over a hundred pounds (an amount typically used for a royal burial) – of myrrh and aloes. (John 19:39) Together they wrapped Jesus’ body with strips intermixed with the spices (the Jewish custom). These acts were done out of love for Jesus and the desire to honor and worship Him.

What would it have been like to listen to their conversation as they worked in the garden in the approaching darkness? (Or did they work in hasty silence for fear of the Jewish authorities?) As we often do when someone dies, did they share memories of Jesus, their reactions to His teaching and His miracles, and the events of Jesus’ last days? (I can just hear Nicodemus saying, “He told me things I had never heard before…”).

As Joseph and Nicodemus laid Jesus in Joseph’s new tomb, did they suspect that Jesus would not lay there very long? Did they believe that Jesus was who He said He was: God’s own Son? Did they fathom what Jesus had done for them: accomplished redemption for their sins? (And yours and mine!) Let us think on Jesus’ act of love for us as Good Friday and Easter draw near.

Joseph bought a linen cloth, took Him (Jesus) down, wrapped Him in the linen cloth and laid Him in a tomb which had been hewn out of the rock… Mark 15:46


When Joseph of Arimathea lowered Jesus’ body down from the cross, I imagine that he did it slowly and carefully. This is just how you should lower anything - be it a hand-held weight, a package, or your body – to get the most benefit to strengthen your muscles. Let me explain.

Let’s say you are holding a weight and want to do a bicep curl (bending and straightening your arms). As you bring the weight upward, you use the biceps muscles on the upper front of your arm. Those muscles have to work to overcome the downward pull of gravity. Lowering the weight is easier because gravity is pulling it downward. But, if you lower the dumbbell (or whatever weight you are using) slowly, you are also doing work to resist that pull of gravity. The muscle at work here is the triceps on the back of the upper arm. (In my classes I refer to them as the “troublesome triceps.”)

So in one exercise you can strengthen two muscles – the biceps and the triceps. That’s because our muscles act in pairs: one lifts and the other lowers. The same idea applies to other exercises, such as leg lifts, hamstring curls, knee extensions, push-ups, and squats. You can click on those exercises to see how they are done.

One way to pace yourself would be to count to three as you lift (or push yourself up for a push-up), pause and hold for two counts, and then count to six as you lower. Remember to breathe the entire time! Maintain correct alignment and engage the muscles of your core. Be sure to check with your doctor before starting any kind of exercise program to make sure these are safe for you.

With time at a premium, why not do two things at once? Lower slowly and carefully to double the benefit of your exercise time investment. The result will be length and strength!

Photo credits: Creative Commons.org

"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

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

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.