A Pleasant Saturday

 After a long Thursday and Friday of travelling for work (about 500 miles), this Saturday at home was especially welcoming.

Today, my personal devotions were in the book of Nehemiah.  These passages in chapter 6 caught my attention ...

5 Then sent Sanballat his servant unto me in like manner the fifth time with an open letter in his hand;

6 Wherein was written, It is reported among the heathen, and Gashmu saith it, that thou and the Jews think to rebel: for which cause thou buildest the wall, that thou mayest be their king, according to these words.

7 And thou hast also appointed prophets to preach of thee at Jerusalem, saying, There is a king in Judah: and now shall it be reported to the king according to these words. Come now therefore, and let us take counsel together.

8 Then I sent unto him, saying, There are no such things done as thou sayest, but thou feignest them out of thine own heart.

Nehemiah was a godly man.  His conscience toward God and toward man was clear.  Because of this, he was able to stand firm when liars were trying to move him to fear and folly.  

I love this verse in Proverbs ...

The wicked flee when no man pursueth: but the righteous are bold as a lion.  28:1

Sin keeps us looking over our shoulder constantly.  Had Nehemiah's motives or actions been corrupt in any way, he would have had reason to fear Sanballat's underhanded threats.  However, a clean mind and a clean life enabled Nehemiah to recognize the lies and tactics of his enemies.  He simply said, "There are no such things done as thou sayest."

I want my life to be this way.  I want to maintain a clear conscience through obedience to the Bible.  Boldness like Nehemiah's doesn't come by having dark and dirty corners in one's life.

After a sweet time of Bible reading and prayer, we headed off to a local park that has a lovely 1.6 mile loop.  The entire park was hopping due to various soccer games taking place, but the walk was still beautiful.  The air was cool; the sun was bright, and the leaves were radiant.  We did three laps for a total of 4.8 miles.

Afterwards, we came home and I did a simple, but effective, strength workout.  Here it is ...

Do 3 sets of strength moves and finish with a cardio move.  The strength part is 40 sec of work followed by 20 sec of rest.  The cardio move is 30 sec of work followed by 30 sec of rest.  Repeat this format 5 times for a 20 minute workout.  Here are the moves:

Set 1

Pushups

Squats

Rows (I used a band but weights are great)

Burpees

Set 2

Single-arm Shoulder Press (right)

Reverse Lunges

Single-arm Shoulder Press (left)

Windmills

Set3

Pushups

Squats

Rows

Jumping Jacks

Set 4

Chest Press

Forward Lunges

Fast Rows

High Knee Running-in-place

Set 5

Side Planks

Crunches

Sit-ups

Plank Jacks or Mountain Climbers

The sun was so nice, we washed the car afterwards.  Supper was simple tonight - tuna fish and applesauce 😆

Tuna is a great source of protein.

Tonight, we are settling in to read and relax.  Years ago, I committed the book of Titus to memory, so tonight, I will also be reviewing it and meditating on it.

Stamina-Building Workout

This workout isn't necessarily the most exciting, but it does build endurance and patience.  

It can help improve your ability both to stabilize and handle heavier weight.

You will do 6 basic moves and repeat them 3 times.  Each time you repeat the moves, you will change the tempo.  This could be called a tempo-altering routine.

The first time through, do the moves at an even tempo.  Example:  If you are doing rows, pull and push the weight in an even 1, 2 up and 1, 2 down motion.

The next time through, move the weight down slowly and up quickly.  Example:  If you are doing squats, go down slowly in a 1, 2, 3 time, and go up quickly on 1.  

The last time through, change your tempo to go down on the move quickly and go up slowly in a 1-down motion and a 1, 2, 3-up motion.

This movement, keeps your body guessing, and it does not allow you to use any springing motion at the end of a move to push yourself back out of the move.

Your muscles will be under tension constantly, and that's a good thing. 💪

Pick a weight that is a bit heavier (10-25 pounds). 🏋 I used 25 pound dumbbells, but choose something that you can handle for the entire workout.  Remember, each move is 20 repetitions so this adds up quickly!

Here's the routine.

Do each set of exercises for 20 reps, and repeat the series 3 times.  The first time through, use an even tempo of 1, 2 up and 1, 2 down.  The 2nd time, use an uneven tempo of 1 up and 1, 2, 3 down.  The 3rd time, use an uneven tempo of 1 down and 1, 2, 3 up.  Have fun!

1.  Squat to overhead press with 1 dumbbell

2.  Weighted hip-hinge with 2 dumbbells

3.  Chest press with 2 dumbbells

4.  Single-arm row with 1 dumbbell (switch arms every 10 reps until 20 reps on each arm completed)

5.  Leg-lifts

6.  Back extensions lying on the floor

Remember, don't "bounce" out of the move at the bottom.  That's cheating.  Keep your muscles under tension at the beginning and end of each move.

The Gift of Walking

 

"And Enoch walked with God: and he was not; for God took him."  (Genesis 5:24)

Walking is one of the best, all-around exercises available.

It strengthens our muscles and bones.

Its repetitive rhythm tends to calm the mind.

We enjoy making the most of the fall season, so we decided to walk somewhere with fall scenery.

A friend at church told us about a greenway that is 50 minutes from our house and about 30 minutes from our church building.

The day was perfect, and we enjoyed the nicely paved path that followed a creek.  The trail was 2 miles out and 2 miles back, so it was perfect.  By the end, the cast on Sandra's arm was feeling a bit heavy. 😏

Walking is the best!  I think I could walk for hours until my legs gave out.  As we strolled along the path that led us through fall colors and over concrete bridges, I thought about the fact that God compares our fellowship to a walk.

God's Spirit walked in the garden in the cool of the day (Genesis 3:8). 

Enoch walked with God.

Noah walked with God.

Our New Testament fellowship with the Lord is compared to a walk.

You don't usually take a walk with someone that you don't like (unless you want to have a confrontational conversation!).

For the average person, walking isn't a painful or unpleasant thing.

As His child, walking with Him should be natural.  Walking with Him should be desirable and necessary.

If the physical qualities of a walk can be so beneficial, how much more the qualities of a spiritual walk?

Oh, and by the way, walking is one of the best ways to memorize something. 😉

So, if you've been in the house too long, get out and go for a walk.  Even if you can't walk far, do what you can with what you have.

Perhaps you could take a verse card with you and memorize a bit.  You'll find that the cobwebs tend to blow away as you walk and meditate!

A Simple, No-Equipment-Needed Strength Circuit

For this exercise circuit, all you need is your bodyweight.  Give it a try.

Do each move for 40 seconds, and rest for 20 seconds.

1.  Squats (keep your spine inline, and don't let your knees go past your toes)

2.  Pushups (on your toes, knees, or off of a wall)

3.  Alternating Forward Lunges

4.  Sit-ups

5.  Superman (face down, arms and legs in X-pattern, keep appendages straight and raise off of floor)

6.  Pull-ups (if you have a place, and you are able)

Repeat this circuit 5 times. 

For variety, you can swap forward lunges with reverse every other circuit.  You can also substitute crunches for sit-ups or try hollow-body holds.  Experiment and have fun!

My Outdoor Fall Office

One thing I appreciate about this job is the fact that I can do it from almost anywhere ... almost.

Yesterday, I went to a store northeast of Bowling Green to assist in the calibration of a control unit on a tractor.

Afterwards, I needed lunch and a place to catch up on emails.  The Lord allowed me to find a beautiful park with a 1/2 mile loop walking trail.  Perfect!!

I set up my work on a picnic table near these trees, but I soon realized that the falling Black Walnuts were hazardous to my health! (and computer)  😂  

Simple Quinoa Lunch

Eating more plant-based can be a challenge because getting the right amount of protein may be more difficult.

I like quinoa because it is high in protein for a grain.  One cup yields about 8 grams.  We had some leftover veggie mix from our veggie hummus flatbread so I threw the remainder into a cup of quinoa and mixed it all together.  Pretty good.  I give it a 7.

Here's the veggie mix ...

1 tsp olive oil

1/4 cup chopped artichoke hearts

1/4 cup Kalamata olives

6ish grape tomatoes (or 1 whole tomato chopped)

1/2 small cucumber chopped

3 mini bell peppers

1/4 onion chopped

2 tsp lemon juice

chop in a few leaves of parsley

1/4 cup crumbled feta cheese

This will provide enough for about two servings of the quinoa dish.

Mix all this together, then mix in 1 cup of cooked quinoa.

Afterwards, add 2 tbsp of hummus for extra protein.  I also like some cracker or bread or pita on the side.  Tortilla chips are good too!

This is a Mediterranean dish.  I love Mediterranean because it tends to be healthier with a focus on whole grains, veggies, fish, and healthy fats.  Give it a try!

A Simple but Powerful Prayer

"I have done judgment and justice: leave me not to mine oppressors."  (Psalm 119:121)

I have sensed that many believers are uneasy, upset, and worried over the present state of our nation and the world.  

Feelings of anger, disgust, worry, and, yes, even fear can be difficult to avoid in such a perverse world.

Some people are putting their all into gardening, in hopes that it will sustain them in the event of a serious food shortage.

Some are focusing on financial decisions, in hopes that their money will be safe, or safer, in the event of an economical crash.

Still some, have added to this list by stockpiling everything from toilet paper to 9mm ammo.

I love Psalm 119:121.  The plea of the Psalmist is simple.  His request can be relevant to me; it's within my reach as an ordinary, everyday person.

He simply says, "I have done judgment and justice."  Have I?  Have you?  

You know, the Bible isn't as difficult to understand or follow as we sometimes make it.  God tells us what to do, and He tells quite plainly for the most part.

I am commanded to trust in Christ for salvation and to obey God's two basic commands: love my God with all my heart, soul, strength and mind, and love my neighbor as myself (Matt. 22:38,39).

If I am obeying God's Word, doing what Christ would do toward others, and simply walking with God, then I may cry out with the Psalmist, "Leave me not to mine oppressors."

I'm not a gardener, and if I could garden, I don't have the land or the resources for it.

I'm also not a financial wizard.  Oh, I understand basic finance, but I couldn't tell you how to outsmart the economy and make millions right now.

Also, ammo is expensive!  I'm also fairly certain that if all the forces of government were determined to get me, I wouldn't stand a chance.

So, you know what?

I believe God wants me to do judgment and justice, so that I can comfortably and confidently pray, "Leave me not to mine oppressors."

My friends, in this lies true security.  In this concept, we find peace in the middle of a torrent valley.  

If you have a garden, till, sow, and reap.  If you have financial prowess, use it, and pass it on.  If you find a sale on something that may be useful, buy it, and be willing to share it with others.  If you can vote, vote; and do so wisely.

In all this, please remember that material things vanish.  Disaster happens.  "Riches make themselves wings, and fly away as an eagle toward heaven."  Kings come, and kings go.

Keep your focus on trusting in God and doing the right thing toward people.

Let us all foster a generous, loving spirit that puts God and others first.

Don't think for a moment that God will ever shut His ears the humble person who comes to the end of himself or herself and says, "Help me."  

Do right with what you have, and let God provide for you, teach you, care for you, and protect you.

Encouraged by My Relationship with God: Faith's Familial Nature

"To Titus, mine own son after the common faith: Grace, mercy, and peace, from God the Father and the Lord Jesus Christ our Saviour;"  (Titus 1:4)

Paul used an interesting word for "own" here in this verse.  It's not the Greek word that typically we see translated "own."  

This word expresses that which is of legitimate birth, the direct opposite to the word used in Hebrews 12:8.

Paul was firmly convinced of Titus' salvation, and, from the language, we may conclude that Paul had led Titus to Christ.  Paul uses the exact same word for "own" when speaking of his relationship with Timothy (I Tim. 1:2).

Paul had a close connection with believers that enabled him to be part of a family regardless of the church that he visited.

Belonging to Christ places us in a family like no other.  You may not have an actual family, or, if you do, you may not feel like you belong in it.

Perhaps you're not close to your relatives for one reason or another.  Rest assured, if you belong to the Lord, you have family with whom you can be close.

Faith in Christ gives us access to other believers who are truly our family members.  The Spirit of God provides a unique union that cannot be duplicated.

I have been with other believers whom I had never met before that day, and I had a stronger connection with them than I did with my blood relatives who don't know the Lord.

Belonging to the family of God is a gift.  

Refueling with Fresh Vegetables

 

Yesterday's run went well!  I hope you were able to get out also.  Feeding your body nutrients is always important, but it is especially important for repairing muscles after working them.

So, my lovely wife and I made some grilled vegetable sandwiches.  It was fun to cook together 😃

This recipe is super simple.  Anyone can make it.  Here it is ...

Toasted whole-grain bread

2 fresh bell peppers

1 peeled onion

2 tbsp of olive oil

garlic salt

pepper

Italian seasoning

Hummus (or cream cheese or cheese wedges)

Heat up the skillet and add the olive oil.

Slice up all the veggies and throw them in.

Stir fry the veggies and get them good and done, then add the garlic salt to taste, pepper, and Italian seasoning.

We use hummus on the toast because we are dairy-free due to allergies, so you may want to use cream cheese or something like Laughing Cow cheese wedges which are amazing!

We eat them open face, but you could make them into sandwiches.  They are healthy and fast.  The protein content is a bit low, but all in all, it's a great meal.

I guess they're not really "Grilled Veggie" since you stir fry them in a skillet 😆

Simple, whole ingredients can allow the most challenged individual to make a good meal, so even if your specialty is just pizza pockets, give this one a try!

If you dislike peppers or onions (or both), add the vegetables of your liking.  Zucchini would be good too.  If you just hate veggies, well ... I'm sorry for you 😔

Get Out and Run!

We don't all have a home gym with dumbbells, resistance bands and mats, but we all have the outdoors!

Why not take advantage of this beautiful fall weather and go get some fresh air?

My routine for this evening will be ...

7 rounds of 2 minutes of running and 2 minutes of walking

It's nothing earth-shattering, but it is effective; and it gets me outside!  Join me 😅😅

Early Morning HIIT

 I did this one at 4:45AM prior to going to work.  It will either kill you or exhilarate you.  Hope it goes well for you if you decide to try.  Here it is ...

Grab two dumbbells.  I used 12 pounders.  Don't rest between moves or circuits.  Keep it moving.

8 squats

8 squats with side leg lift at the top (one side only)

16 squats with side leg lift and dumbbell curl at the top (one side only)

8 pushup then run in place (plank position, basically do a pushup then a mountain climber)

Repeat this series.

Put one dumbbell down.  Then do the following:

16 lunges with a row at the top of the lunge

16 single sided shoulder presses while balancing on one leg

16 overhead tricep extensions using both arms

16 burpees

Repeat this series with the opposite side.

Grab both weights.

16 chest presses while crunching at the top of the press (alternate arms with the chest press and each time add a small crunch at the top)

16 kneeling rows

16 switch jumps

Repeat this series.

Enjoy a nice cooldown stretch!

Still Thinking about Eternal Security

 As I've been studying for an upcoming Sunday School lesson, the subject of eternal security has been on my mind.

Previously, I had blogged about this subject, so these are some follow-up thoughts as I have delved into a few more Scripture passages.

I appreciate the words of our Lord Jesus in John 10:27-30 ...

"My sheep hear my voice, and I know them, and they follow me:  And I give unto them eternal life; and they shall never perish; neither shall any man pluck them out of my hand.  My Father, which gave them me, is greater than all; and no man is able to pluck them out of my Father's hand.  I and my Father are one."

In the grammar of the Greek text behind the English translation, we find a statement of absolute impossibility.  This statement has been translated "they shall never perish."  This statement is doubly strong in the Greek text.  We find there two negatives back to back, so that we might understand it to be emphatic.  It might go something like this "...never, not ever, under any circumstance."

God the Son and God the Father are One.  As a believer, I am in the hand of God.  No one, not even me, can remove me from this place of security.  Losing this security is an absolute impossibility.

In another Scripture, we find ...

"For by one offering he hath perfected for ever them that are sanctified."  (Hebrews 10:14)

The context is speaking of Christ's sacrifice of Himself.  You can sense the strength of the statement ...he hath perfected forever.  The tense of the Greek verb which has been translated perfected is very strong.  It is the strongest of all the 6 tenses.  The tense renders the idea of that which has been completed, is currently working, and will have lasting effect.  To make the statement stronger, the Holy Spirit added the prepositional phrase for ever, or perhaps we could say into the perpetuity.  

Friends, if you have been saved by the blood of Jesus Christ, then you have been sanctified and made perfect or complete in Him.  This state of being is not temporal, nor is it subject to revocation should you fail God in any way.  Our state of perfection in Christ has been completed positionally, and this completion is having a positive impact on my life, and the impact of my completion in Christ will be felt into eternity.  

My Friend Mr. Foam Roller

 Have you ever seen those workout tools that look like spiked torture devices? 

They are usually found in the workout section of the store where you might find mats and such, and they bear the title Foam Roller. 

Well, they are not there simply to scare you; they have a purpose. They serve to massage tight and sore muscles.  They also prevent adhesions of tissue below the surface of the skin by breaking up areas that tend to get "stuck" together. 

Using a foam roller can be uncomfortable, and even painful. If you find it uncomfortable, that probably means that you have found a trouble spot that needs attention.

For me, when I get a pain around my knee or a tightness in my shoulder or hip, I know it's time to bust out the foam roller and massage the area that is giving me a fit.

Here's some tips for using one...

Don't massage over a joint or on a sensitive area like the spine.

Don't massage over nerves. Sore muscles feel differently than nerves do. Nerves cause shooting pain and such.

Work over a trouble area for 2 or 3 minutes while massaging back and forth.

This isn't the most exciting thing, but your body needs time to loosen up and heal itself, so don't neglect this type of care.