Prayerful Farewells

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

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

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

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

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

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

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

And speaking of the beach...

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

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

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

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

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

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

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

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

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

Strong in faith, giving glory to God

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

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

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

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

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

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

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

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

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

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

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

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

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

Verses for June 7, 2012

Verses for June 7, 2012

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

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

The Stone Wall

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

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

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

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

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

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


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

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

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

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

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

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

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

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

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

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

Fire Consumes the Offerings

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

verses for Fire Consumes the Offerings 5.24.2012

Verses for Fire Consumes the Offerings

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

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

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

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

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

God's Word Prevails

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

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

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

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

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

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

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

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

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

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

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

as shown in the photo at left. Only bend your knee as far as you are able to - don't force it! Click here to review the quad stretch more thoroughly.

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

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