A Nice Start to the Day

The temperature was in the 60s this morning. I enjoyed opening the garage door and doing my workout in the fresh air.  

Today's workout incorporated light weights (12 pounds each) for strength moves and bodyweight cardio moves.

I followed this with my favorite chocolate banana smoothie.

I tweaked this recipe a bit.  It had ...

3 tablespoons of almond butter

1 cup almond milk

1/2 cup riced frozen cauliflower

1 frozen banana

1 tablespoon cocoa powder

Dash of vanilla

Topped with raw cocoa nibs

This yields about 15 grams of protein.  The muffins had 5 grams each, so that gets you to the desired 25-30/meal for adults.

Before any of this, I spent some time in I Chronicles. I was reading about David's mighty men. They were his top warriors, and each one had a strong loyalty to David (Joab's loyalty was unconventional). How much stronger should my loyalty be to God? 

It's Been Awhile

Time has gotten away from me.  It's planting season, and when you're in the agricultural industry, planting season and harvest are the two busiest times of the year.  Anyway, enough excuses.

Today's workout was upper body.  I did two rounds of the following ...

Pull ups

Dumbbell rows

Dumbbell chest presses (use a loop band wrapped around your back to make it harder)

Pushups

Overhead presses

Curls

Tricep extensions

This was followed by one set of ...

Lateral biased rows

Pushups

Reverse fly

Curls

Tricep extensions

Movement is a gift of God and we ought to use it.  If you're looking at these exercises and thinking "I can't do that," just remember that you can modify any of these moves to fit your needs. Grab a light resistance band or some soup cans and just do what you can.

Or skip this entirely and just take a walk.  Walking is an amazing form of exercise, if not the best.

Sandra introduced me to a new running app called Just Run.  It's not fancy at all.  It simply gets you moving and works you up to the point where you can run 3 miles or 30 minutes without stopping. I was already to that point, but I enjoy having an app to shake things up for me.  

I was reading in I Chronicles chapter 1 and 2 today.  It's not the most exciting part of the Bible, but I was reminded of the fact that Joab, David's captain, was the cousin of Amasa. If you recall, David tried to replace Joab with Amasa, but Joab killed Amasa. 

The human heart is a wicked thing, and it can't be trusted.  My heart isn't any better than Joab's. I need to stay close to God, because I have the same selfish, prideful heart as Joab. By the way, life didn't go well for Joab. 

Saturday Run Day

We arose around 7 and made our way to our favorite Bowling Green Park - The Loops at Lover's Lane.  This is a large park with a 1.6 mile gravel loop that encircles the park's soccer fields.  I ran with Sandra today.  This is a luxury not often afforded me because we are on different exercise schedules during the week.  Here's our exercise results with a map to prove it 😉

After two laps around, I broke off to make use of the outdoor fitness court.  This is a bodyweight exerciser's dream, replete with pull-up bars and boxes for box-jumps.  Sandra finished a 3rd lap around the park while I did my thing, then I joined her.

The day was so lovely that we decided to wash the car before going to lunch.  We're still enjoying a gift card to Blaze Pizza (a relative's gift from Christmas), so we swung in to get our usual.  We both order a GF half-pizza with small side salad.  Sandra eats 2/3 of hers and gives me one piece.  For me, it's about an 800 calorie lunch which is just right.

I have been using the same workout clothes for a VERY long time.  Let's just say that it was time for some new ones.  Sandra suggested we look at Belk.  I was less than excited because Belk is an "old people" store.  I shouldn't have been so hasty in my judgments.  It turns out that their brand Zelos is very nice and good quality.  The Lord provided some quality exercise clothes that all came off the "70% off" rack.  You can't beat that!!  It's not common to find stuff that fits and looks nice on such a clearance.  I thank the Lord for meeting this need.

Today's Bible study had me in II Kings, chapters 9 and 10.  Jehu is an interesting character.  I'm glad that I never met him 😌 He definitely enjoyed killing people, and he was a deceiver.  God used him to wipe out the house of Ahab, but Jehu didn't follow God.  The Bible tells us that Jehu, "departed not from the sins of Jeroboam the son of Nebat which made Israel to sin."  In other words, Jehu put down Baal worship, but he didn't remove the idolatrous golden calves which resided in Bethel (southern Israel) and Dan (northern Israel).  Jehu had the wonderful opportunity to seek God and do right; instead, he pointlessly murdered the king of Judah and proceeded to keep the status quo of idolatry in Israel.  How terrible to miss such a wonderful opportunity to be used of God and to serve Him!

A Trip to Seymour

 I needed to make a trip to my company's northern-most store - Seymour.  The tech couldn't get a tractor's electronics to calibrate.

Turns out, he was looking at the wrong address for the sensor.  She's working now.

On the way through town, I found a nice park where I could set up shop for a few minutes and answer emails.  The day was beautiful!

After a long day, I came home and did some stretching.  If you've never tried legs-up-the-wall, you should.  Find an empty wall, and place something comfortable on the floor to lay on (unless you have carpet).  Place your legs straight up the wall with your back flat on the floor so that your body is in the shape of an "L."  If this is too intense, you can bend your knees a bit.

Why do this?  It improves circulation and helps relax you.  It's also a good stretch for the back of the legs.  If you stretch your arms straight over your head, you can get a bonus stretch for your upper back and shoulders.

John 5:5-8

5 And a certain man was there, which had an infirmity thirty and eight years.  

6 When Jesus saw him lie, and knew that he had been now a long time in that case, he saith unto him, Wilt thou be made whole?

 7 The impotent man answered him, Sir, I have no man, when the water is troubled, to put me into the pool: but while I am coming, another steppeth down before me.

 8 Jesus saith unto him, Rise, take up thy bed, and walk.

You know the story.  In Jerusalem there was a pool called Bethesda.  This was a special place, because every so often, God miraculously moved the water by an angel.  Anyone who had any kind of disease was instantly cured if he or she could make it into the pool when this happened.

This man couldn't fight the crowds.  He couldn't walk.  He didn't have a helper to pick him up and carry him into the water.  Can you imagine the people fighting to get into that water!

The Lord finds this man, and He heals him.  This man is an interesting character.  The Bible doesn't have much to say about him, so I can't draw any definite conclusions; however, the Bible doesn't mention that ... 

... he thanked Jesus.

... he repented when Jesus found him in the temple later on and told him not to sin any more lest something worse happen to him.

... he followed Christ after his healing.

The Bible does say that he found the Pharisees and told them that Jesus had healed him.

I like to contrast this man with the blind man in chapter 9.  We are given more facts about that guy.  He boldly stood against the bad doctrine of the Pharisees.  He worshipped Jesus when Jesus found him a second time.  He believed on Jesus as Messiah.

The guy in chapter 5 always leaves me wondering a bit.  Was he happy to be healed but unwilling to change?  Did he view Christ as a powerful prophet but not the Messiah?  I don't know.

I want to be grateful for how Jesus has healed me spiritually by forgiving me of my sins.  I don't want people to read the story of my life and have insufficient information to know whether or not I loved God.  I want to be more like the blind man in chapter 9.

Running and Intermittent Strength

A new favorite routine of mine is to run for about a mile and then pause to do some strength training moves.

Today's routine started with a .5 mile run then squats, pushups, and back extensions.  

I followed this with a 1 mile run, lunges, pushups, and crunches.

After this, I ran another mile, then I did one-legged squats onto a bench, pull-ups, and bicycle crunches.

I finished it off with a .5 mile run and stretching.  It gave me an appetite!!

A routine like this works well for those of us who have been inside all day and want to enjoy the outdoors while getting both cardio and strength.  

One-legged squats are an amazing way to ramp up the load on your legs without using weights.  I recommend squatting down onto a bench and then standing up from the bench.

Can't do one leg down and up?  Try sitting down onto the bench using one leg but getting up with both legs.

Hilltop Walk, Coffee, and a Stray Dog

This Saturday was free.  It was definitely a day to slow down, relax, and spend time together.

Sandra and I started the day by going to our new favorite cafe - Cafe Kindness.  They have food that is actually good for you.  We started there with smoothies for our breakfast.

Sandra's was a combo of oatmeal, spinach, and peach, and date syrup.  Mine was blueberry, date syrup, and a combo of other delicious things that escape me at the moment.

We followed this up with a 4.75 mile walk that took us to the top of the hill where the Western Kentucky University resides.  The weather was fantastic.

We found this nice bridge near the very top of the complex that is built on the hill.  When walking, it's good to find some hills.  They work your legs from a different angle and pump up your heart rate for a little extra cardiovascular effect.

On the way back to the car, we came across the grand opening of a new coffee place - Mill House Coffee.  They moved into the same storefront that once housed a Starbucks.  Any business that can displace a Starbucks is alright in my book, so we went in for a coffee.

It turns out, they have outdoor seating and a cozy fireplace!  Not a bad date spot 😉.

We drink mostly decaf espresso, and Sandra uses non-dairy creamers.  This place has both, so they rank OK in my book.

Later in the afternoon, we took a "welcome to the neighborhood" gift to some neighbors, and on the way back, some kids were leading a dog and asked us if we had lost one.

The kids weren't from the neighborhood, and they needed to get back to their home, so we took the pooch.  No one responded to a neighborhood Facebook post about a lost dog, so I drove "Penny" to the animal shelter.  She was chipped, and that happened to be her name.

My verse for that day was from I Peter 1:3 ...

"Blessed be the God and Father of our Lord Jesus Christ, which according to his abundant mercy hath begotten us again unto a lively hope by the resurrection of Jesus Christ from the dead."

Because of Jesus' triumph over death, sin's power over me has been disabled, and I can live a holy life in Christ now, and I look forward to an eternity with Him.  This is possible only by God's mercy.

It's Good to be Home

Psalm 27:8

"As a bird that wandereth from her nest, so is a man that wandereth from his place."

This is how I feel when I'm away from home on a business trip.  I am grateful for our house that Sandra has made into a home.  Returning to it is always a relief.

Thursday and Friday involved a trip through southern Indiana, visiting stores in Corydon, Orleans, Seymour, and Sellersburg.

Taking care of yourself on the road isn't easy, but it is possible.  Sandra packed me a cobb salad for lunch.  I was able to find a nature preserve just outside of Corydon that had some outdoor eating areas.  This provided a break from the store and a place to walk for a bit after driving for 3 hours.

I spent the night in French Lick.  For dinner, Sandra packed turkey breast in some gravy with bread and fruit.  

That evening, I ran about 2.5 miles through the town and did pushups and squats in the middle and at the end of the run.

Orleans is in the middle of nowhere.  Pretty much the only thing out there are these grain silos.

Lunch that day consisted of GF wraps stuffed with black beans, shredded chicken, broccoli, and feta cheese.

The trip was profitable, but it's great to be home.  Today, we passed out invitations to the Easter service.  Afterwards, we came home and finished this printer shelf.  Sandra got it all painted while I was gone, so today we installed the corner braces and put it into place.

Strength and Cardio for People Who Will Never Own Weights

Perhaps you don't own weights and never intend to, but you like to jog or run.  If that describes you, here's a way to add strength training to your cardio routine.

I started with a 1 mile run, then followed it with 20 pushups, 20 squats, and 20 crunches.

I ran another mile and repeated this series, except I did reverse lunges in place of the squats.

I ran another mile and repeated set number one.

I followed this with a stretching session.  After running, walk around for about 2-3 minutes to let your heart rate come down a notch and then do the strength sessions.

If you're not into running or able to run, walk for 1\2 to 1 mile and then do this strength routine. You can modify the pushups by doing them from the wall and leaning slightly into the wall. You can also modify the squats by sitting down onto something and getting up again. The crunches can be modified by doing a high-march in place.

This was the verse for the day ...

Psalms 104:34

"My meditation of him shall be sweet: I will be glad in the LORD."

I want better thoughts throughout the day, so while I drove for work today, I prayed and thought on Scripture that I had memorized. 

I've never heard anyone say, "My meditation of the news channel shall be sweet. I will be glad after listening to it."

God never disappoints. I've yet to spend time meditating on God and the Bible and come away disappointed or angry or depressed.

Did you spend quality time with God and His Word today?

Another Workout Mat

The last mat that I purchased from YoGorillaMats was a softer stretching mat. I liked it so much that I decided to go for their heavier duty exercise mat.

I'm glad that I did! This mat is thick, durable, and comfortable. It looks to me like it could withstand any workout from HIIT to strength training.

It's a 6' by 4' mat, so it's plenty big enough to stay on the mat while doing even the toughest workouts.

There are many places in life where we cut corners in an effort to save money; however, health and fitness aren't typically included in those areas. We view fitness and wellness products as tools to help keep us out of the doctor's office.

I don't need a pair of costly, name brand workout pants for most of what I do, but my bones and joints definitely appreciate a quality fitness mat!!

Friday Arms

This was the workout this evening before dinner ...

10 Eccentric Push-ups - These are great if you can't do a full push-up.  Start in a plank position or with your knees on the ground and arms extended.  Lower yourself to the ground and assist yourself back up.  This can help you build into a full push-up.

10 Dumbbell Rows

10 Pull-ups/Chin-ups - Chin-ups are easier than pull-ups.  If you can't do either, grab a towel.  Extend your arms overhead with one end of the towel in each hand.  Now, pull the towel down with resistance as though you are trying to pull yourself upwards.  Don't knock it till ya try it!! 😉 It's harder if you pull the towel down behind your head.  This targets those small posture muscles even more.

Rest for 45 seconds

10 Dumbbell Hammer Curls

10 Dumbbell Overhead Presses

10 Close-grip Push-ups - If you cannot do a pushup, find a wall.  Stand about 3 feet away from it and lean forward with your hands against the wall and your body straight and at an angle to the wall.  Now, lower yourself against the wall and push yourself back up.

Rest for 45 seconds

10 Leg Lifts

10 Supermans

Rest for 45 seconds and repeat the entire series of moves 2 more times.

This workout isn't original with me.  I found it on Human Fit Project.  

It wore me out! 😓

Sandra made white bean potato soup for dinner.  We love that dish.  Add a little garlic toast and it's really good!!

Concerned for Others or Really for Myself??

"Then Saul's anger was kindled against Jonathan, and he said unto him ... do not I know that thou hast chosen the son of Jesse to thine own confusion, and unto the confusion of thy mother's nakedness?  For as long as the son of Jesse liveth upon the ground, thou shalt not be established, nor thy kingdom. Wherefore now send and fetch him unto me, for he shall surely die.  And Jonathan answered Saul his father, and said unto him, Wherefore shall he be slain? what hath he done?  And Saul cast a javelin at him to smite him: whereby Jonathan knew that it was determined of his father to slay David."

I Samuel 20:30-33

At first, it seems that Saul is upset at Jonathan's friendship with David because he believes that his son Jonathan won't have the political advantage if David is allowed to live; however, Saul quickly proves that he's not really concerned for Jonathan, because in a fit of rage, Saul tries to kill his own son.

So, for whom is Saul truly concerned?  That's easy - for himself.  Deep down, Saul wasn't concerned primarily for Jonathan's ascension to the throne.  Primarily, Saul wanted to protect his pride.  He wanted David dead, because he saw that God blessed David and stopped blessing Saul.

Every time I read the story of Saul and David, I ask myself, "How different would Saul's life have been if he had stepped down from the throne when God told him, through Samuel, that he was done being king due to rebellion?"  I imagine that Saul's life would have been much different, and better, and longer.

Instead of continuing to fight against God's decree, Saul could have said, "I repent and hand over the throne to God's man."  Why didn't he do that?  Pride.  He couldn't bear to swallow his pride, step down, and let someone more qualified step up for the job.  Instead, he fought against God, fought against David, ruined his family life, and in the end, lost his own life along with those of his sons.

How many leaders, both in the secular and religious realms, would be better off if they simply stepped down because they were no longer qualified instead of hanging on to a career that has been ruined by sin?

How many pastors have disqualified themselves due to sins of the flesh or spirit, but they are still hanging onto their position, pretending that the problem is with anyone but them?

Saul's biggest problem was his pride.  It corrupted him, ate away at him, and in the end, destroyed him.  "He that being often reproved hardeneth his neck shall be suddenly destroyed, and that without remedy."

I do not want to be like Saul.