Day In Day Out

ancient antique armor armour
Photo by Maria Pop on

Therefore put on the full armor of God, so that when the day of evil comes, you may be able to stand your ground, and after you have done everything, to stand.  Ephesians 6:13

We are all in search of a quick fix to pain, health, healing, happiness, etc.  Deep down we all know there is no such thing.  Some people take prescription medications for chronic illnesses.  These medications need to be taken generally every day or several times a day.  I tell my patient’s their prescribed exercises are the same:  to be done every single day.  A daily exercise routine is a vital component of health and wellness no matter what your age or level.  Even more important than that, though, is our daily spiritual routine.  A pastor friend, and running enthusiast used to always say “our Christian walk is a marathon, not a sprint”.  So true.  Prayer, reading, small group, memorization, whatever it might be.  Paul reminds us that we need to put on our “full armor” daily to protect us from this world.  Start with memorization.  Choose one or two verses as your daily “armor” and recite them to memory daily.  Add to your “arsenal” as you are able.  Hey, memorization is great while you are exercising your physical body!  All that increased oxygen to the brain will help out!


Here are some of my favs:

  1.  Philippians 4:6-7  Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God.  And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus.
  2. Deuteronomy 6:5-7  Love the Lord you God with all your heart and with all your soul and with all your strength.  These commandments that I give you today are to be on your hearts.  Impress them on your children.  Talk about them when you sit at home and when you walk along the road, when you lie down and when you get up.

Chair exercises for all:

  1.  Stretch/slouch- sit up straight as a board for 10 seconds (don’t forget to tuck in your chin and pull back your shoulders), then slouch and let your arms hang down towards the ground for 10 seconds.  Repeat 2-3 times.
  2. Butt squeeze-  clench/ squeeze your gluteals (butt cheeks) together while pulling your tummy in also.  Hold 10 seconds.  Repeat 10 times.
  3. Chair sit-ups- Sit forward in your chair with good posture and your feet flat on the ground.  Place your hands on your lap.  Maintain a straight back while leaning back and forth slowly in true “sit-up” fashion.  Engage your tummy muscles.  Repeat 10 times.
  4. Single leg kicks- Sit with good posture and both feet flat on the ground.  Lift your right foot and slowly straighten your knee (like a kick).  Hold 5 seconds and repeat 10 times.  Repeat on the left leg
  5. Seated march- Sit with good posture.  Slowly lift one knee up toward the ceiling and then the other (march).  Repeat 10 times.  To add a challenge to this add an opposite arm like climbing a ladder.

Mud Run Part 2, What I learned…

What could possibly entice a person to pay a decent amount of money to get up very early in the morning and drive 2 hours in the car in order to run and belly crawl through mud and navigate 3+ miles of obstacles?  Friends!  My first mud run experience was Case Creek Mud Run in Coal Valley, IL.  It is well run, has plenty of mud, and money raised goes to local charities.  I highly recommend it!  There is even a  Mud Adventure and Obstacle Run for kids coming up in September.  check it out at  Here is what I learned from my first Mud Run Experience:

  1.  Train, at least a little.  I think we did a pretty good job of preparing for our run as you read from my last blog post.  We focused on running short distances and implemented circuits with lots of upper extremity work.  Next year I will add some plyometrics along with a couple sessions at the park and work on the monkey bars!
  2. Take the soles out of your shoes and tie them tight!  My workout partner and friend Elysia prepared us for this, having some experience in the mud run world, and I am so glad she did!
  3. Don’t be afraid to get muddy, just don’t.  I thought I was staying pretty clean half way through, and then…IMG_2596
  4.  Keep your mouth closed (see last photo).  Mud tastes like it smells, gross.
  5. Wear comfortable and form fitting clothing.  It will not soak up as much water or mud.
  6. Bring nothing with you- rings/ jewelry, phone, camera, car keys.
  7. Have fun!  We had so much fun with this.  It was empowering to complete this task, and I actually can’t wait until the next one!
  8. Go with friends.  The more the merrier, and you will spur on one another.       Proverbs 27:17 As iron sharpens iron, so one person sharpens another.

    And don’t forget the Rapid Fire for the next day!IMG_1091

Mud Run part 1

Well it’s been quite some time since my last blog post! Such is the life of a PRN Physical Therapist in the summertime. In less than 2 weeks time myself and some of my favorite people are participating in my first mud run! Today was a little park bench prep work.

push ups and 3- way tricep dips ( both feet down , right leg cross, left leg cross). We followed that up with some running and walking on the track on this beautiful day! Stay tuned for more!


1 Corinthians 10:31

So whether you eat or drink or whatever you do, do it all for the glory of God.

Our food is our fuel. We need it to get through our day, our week, our month. We need good fuel. Eating healthy is actually quite simple. Keeping our food closest to its natural state is our best bet. If what we are eating has no natural state it is probably not good for us.

I love gummy worms, but I am fairly certain eating an actual earthworm would have more nutritional value for me.

As a mother, when I was eating for “two ” it was so much easier to make healthy choices, cut out things that weren’t good for me, and get good fuel. 1 Corinthians 10:31 reminds us ” whatever we do, do it all for the glory of God”. It may make it a little easier to make good choices in our diet if we are mindful that we are to ” do it for the glory of God” , not just for ourselves. Summer eating is the best for finding good fuel in its natural state. Dig in!

Son Salutation

I have been waiting for nice weather to show my easy modified version of the yoga sequence “Sun Salutation” which I re- named Son Salutation for Jesus of course! Yoga is great exercise for balance, flexibility, and core strength. I love to teach kids yoga, as it’s a great way to get them interested in exercise and have fun. I would recommend moving a bit more slowly and holding each pose, but I have a short clip of the sequence as well photos of basic poses.Genesis 1:14 And God said ” Let there be lights in the expanse of the heavens to separate the day from the night. And let them be for signs and for seasons, and for days and years”. Thank God Spring is here!



Isaiah 40:12

Who has measured the waters in the hollow his hand, or with the breadth of his hand marked off the heavens?  Who has held the dust of the earth in a basket, or weighed the mountains on the scales and the hills in a balance?

Balance is something we are constantly trying to achieve in every aspect of life.  A balanced diet, balance in priorities, balancing work and home, balance for your body to prevent falls, a balanced check-book, I could go on!  A great example of balance from the bible comes from the book of Luke chapter 10 verses 38-42 at the home of Martha and Mary.  Jesus and his disciples were coming to visit at the home of Martha and Mary.  Martha was frantic to make things perfect and have everything ready.  The bible says she was “distracted by the preparations that had to be made”.  Mary on the other hand, sat at Jesus feet listening.  Martha was so frustrated she went to Jesus complaining that her sister left all the work for her to do on her own.  “‘Martha, Martha” Jesus said to her, “you are worried and upset about many things, but few things are needed- or indeed only one.  Mary has chosen what is better, and it will not be taken away from her.”  How many times do we miss the blessing of the moment because we are focused to hard on the preparations!?  Often.  When our focus is on the ONE thing that matters, our relationship with Jesus, we will be balanced.


Balance is an important part of our exercise routine.  Here is a quick balance work-out for you to try:

  1.  Single limb balance:  Start out standing near a counter-top or sturdy chair.  Stand on one leg while holding onto the stable surface with either one or two hands.  Keep your eyes focused straight ahead.  Hold that position for 10 counts.  Close your eyes and repeat holding for 10 counts.  Switch legs and repeat.  As you get better try to do these exercises barely touching, and eventually without holding on.
  2. Single limb squats or chair sits.  Start out standing as before holding onto a stable surface.  Bend and straighten your knee slightly in a one legged squat.  Repeat 10 times on each leg.  As you get stronger advance to sitting down (gently) and returning to stand with one leg balance using a stable chair.  Repeat each leg 10 times.
  3. Tai chi:  Tai chi is great for balance!  There are tons of YouTube videos related to tai chi for beginners all the way to advanced.  There are even seated Tai chi videos.  Check them out!

Empty tomb

IMG_1661What is Easter to you?  Chocolate bunnies and jelly beans, egg hunts, spring break, spring flowers, pretty dresses, or church on Sunday?  To me Easter is a complexity of emotions that can best be fit into an egg carton.  Resurrection eggs have been at the center of our table and our hearts since my children were small.  Each tiny item represents a part of the true Easter story as told in the bible.  They begin with the celebration of Jesus riding into Jerusalem on a donkey.  People were shouting “Hosanna!  Blessed is he who comes-in the name of the Lord!”  Mark 11:9.  The eggs go on to remind us of the betrayal from those close to Jesus, His teaching and prayer, accusation of uncommitted crimes, and then the mocking.  Oh the mocking part breaks my heart.  The terrible pain and terrible words from those in that crowd.  If I can be honest, I see myself in that crowd.  I can see how I would be.  I see the stone in my hand ready to hurl, and I am not stopping anyone else either.  I am ashamed to admit this, but I know myself and my sin.  The same people that were praising Jesus as he rode through the streets of Jerusalem were now treating him in a terrible way.  As those nails were driven through His hands and feet He could have stopped them or escaped the pain at any time, but He did not.  It was the way it was supposed to be, and it was for you and I.  As the pain and sadness and guilt of this entire story build to an unbearable level, though, there is GOOD NEWS!   The final egg is empty!  Matthew 28:6 “He is not here; he has risen, just as he said”.   Jesus, being both God and man overcame sin and death.  Just like the empty egg and the tomb, our hearts are empty and lifeless without Jesus, but when allowed in, Jesus fills our hearts with His Spirit and new everlasting life through Him!  I am so grateful for this gift given to an undeserving me.  Let me not waste it and always remember the empty tomb!  Happy Easter to all!