I hope back to school and late Summer are going very well for you! Christina, age 20, is in her junior year at IUPUI, Nathan, age 19, a freshman at Purdue, Brendan, age 14, a freshman at Zionsville High School and playing on the freshman football team, and Annika,age 8, in 3rd grade and playing travel soccer. We had a setback with Brendan fracturing a bone (3rd metacarpal) in his right hand at football practice last Thursday. With all our and our bible study’s prayers and God’s grace, we are very blessed that he does not need a cast, and may well be back to full practice and games in one month!
“Delight yourself in the Lord, and He will give you the desires of your hear.” Psalm 37:4
I went to Beth Moore’s terrific Living Proof Live simulcast at my church this weekend. Her seminar was based upon this verse in Psalm 37, and I will review it later in this blog and give you her recipe she shared with us at the conference - Beth’s Texas Sheet Cake (a chocolate desire of our heart!). I will also update Flu info, Eric has great exercise tips for the chest, and my husband, Bruce, is a guest blogger for a marriage tip learned from our experience last Friday!
Influenza
The government and CDC continue their work to develop our plan to fight influenza and H1N1 influenza. They recommend giving the regular flu vaccine as soon as available (usually late September/early October). Then once the H1N1 vaccine is available, it will consist of 2 vaccinations, one month apart.
The CDC recommends persons born after 1957 get the vaccine. The most important to immunize are pregnant women, household contacts and caregivers of children younger than 6 months of age, healthcare and emergency personnel who have direct contact with patients, children age six month to 4 years, children and adolescents aged 5 – 18 years who have medical conditions that put tem at high risk.
Symptoms of infection with H1N1 flu virus are similar to those of seasonal flu, including fever, cough, sore throat, body aches, headache, chills, and fatigue, but with some H1N1 infections it also includes vomiting and diarrhea. The virus can be spread by coughing, sneezing or touching surfaces contaminated with the virus and touching your nose or mouth. You are considered contagious beginning 1 day before the symptoms appear, and at least 24 hours after your fever has resolved.
Most people with flu recover within 1 – 2 weeks without treatment. However, serious life-threatening complications can occur, such as pneumonia. If any of the following symptoms develop, call us immediately – shortness of breath or difficulty breathing, purple or blue discoloration of the lips, pain or pressure in the chest or abdomen, signs of dehydration (dizziness when standing, not passing urine, or in infants lack of tears or few wet diapers), confusion or less responsiveness than usual, seizures or convulsions, severe vomiting or unable to keep fluids down.
Please see more recommendations on influenza prevention in my April 30th blog.
The Chest
By
Eric Walden
The pectoral muscles are a very versatile muscle group. It can be worked through a pushing motion or a pulling motion. Now for most men they want a nice firm chest and most women well…I’ll be honest when it comes to their chest they just don’t want to be saggy. For women as far as saggy boobs there isn’t a lot we can do. Breast tissue is fat tissue so like I have said numerous times to lose fat you have to eat right and do cardio. With that said you can tighten up the muscles that are underneath the breast.
Let’s get started. I want to start with an oldie, but a goodie with a twist though.
Push-ups on an incline:
Everyone knows how to do a push-up. Start lying face down and put your hands slightly wider than your shoulders, keeping your abs tight push your self up. For the incline part use a chair to do the push-ups on while keeping your feet on the floor. MAKE SURE THE CHAIR IS SECURE! (All advice is given after a failure of some type) I advise putting it up against a wall. Gradually build yourself up from being able to do 3 sets of 12 repetitions on the floor to the incline. Those of you who are more experienced or stronger can go to the incline right away. To make this exercise harder you can use a Bosu ball or even place you feet up as well. When I was in college I would take three chairs and use them for my push-ups. One for each hand and one for my feet. By doing this it allowed me a greater range of motion. Anytime you can do an exercise through the full range of motion the muscle gets more work and will become stronger. Work yourself up to doing 3x12. When it comes to push-ups you can work yourself up to closer to 20 repetitions.
Chest Press:
This exercise is going to be done with an exercise band. With this exercise the band can be placed around something or attached to a door frame with the attachment. Standing with your back to the attachment take both hands in the straps. Using a split stance for balance press both hands forward. Make sure you are standing up nice and tall, keeping the abs contracted. When coming back to the start position keeps your hands over your elbows. Let your elbows stay wide. There are different color bands for a different resistance level. The way to tell is by squeezing them. If they are stiff and hard to squeeze that means that it has more resistance. Start with a light resistance at first because bands can be a little tricky. Because they bands has constant resistance you have to concentrate more because your arm will snap back if you aren’t paying attention. Start with 3 sets of 12 repetitions.
Chest Fly:
This exercise can be done with a band as well. This one can also be done standing or lying on your back on a bench. Start again with a split stance to keep your body stabilized. Start with both hands straight out in front of you. Slowly open your arms. Be careful to not keep your elbows locked out. Keeping them slightly bent puts more emphasis on the pec muscles and it doesn’t stress the elbow joint. Also don’t let your hands go beyond your shoulders. Meaning stop before your arms are straight out from your body. I like to stop just before my hands are equal to my chest. Again 3 sets of 12 repetitions.
These 3 exercises are a solid group of exercises that will help sculpt the chest muscles. They will help build strength as well. The 3 exercises can be done in a variety of ways. If you want to learn how to do the variations give me a call or email. I can be reached at 765-404-7343 or at eric_walden@waldospersonaltraining.com
Faith and Family
Beth Moore Living Proof Live 2009
“Delight yourself in the Lord, and he will give you the desires of your heart… The Lord makes firm the steps of those who delight in Him. Though they stumble, they will not fall, for the Lord upholds them with His hand.” Psalm 37:4,11
This is a great scripture to memorize, and Beth started out her conference stressing, “Everybody must memorize scripture!” - to train your heart, hold your mind captive to the goodness of God, and be armed with the sword of the Spirit. She encourages us to write passages to memorize on 3x5 cards and keep with us. I often take them with me when I jog to work on memorization, and it is a great exercise for your brain and Alzheimer’s prevention!
Beth’s points on this part of Psalm 37…
Nothing dictates our lives like our desires (and we basically will do what we want) – be in God’s word and study to transform our desires.
Beneath the desires of our heart is the heart of our desires – what is underneath and we need to look for it, and a true hearts desire necessitates a wait.
Delighting in God adapts our desires and results are inevitable – Beth encourages us to be sensitive to all the wonder and awe of God in each day, and put all our desires and longings at His feet and let God take over our mind and feelings.
Nothing can steal our right to delight – and if something is taking a bite out of my personal delight, look at your JAW - check for Jealously (desire tinged with resentment), Anger (opposite of delight), and Worry (gnaws and disfigures our desires).
To make room for delight we need to commit – stop doubting and believe with our behavior.
Nothing is passive about patiently waiting for desire to turn into delight – don’t give up and let Satan take your hope away – remember we never learn anything while talking so hush and listen to God and others.
Till faith becomes sight, trust God and do good – reach out and help!
Beth’s Texas Sheet Cake – grease 9x13 pan, heat oven to 400
Sift: 2 c flour, 2c sugar
Bring to boil: 2 sticks butter, 1 c water, 4 tbsp cocoa
Pour over dry mixture and mix in: 2 eggs, ½ c buttermilk, 1 tsp baking soda, 1 tsp cinnamon, 1 tsp vanilla
Bake for 20-25 minutes
Icing
Heat: 1 stick butter, 4 tbsp cocoa, 6 tbsp milk
Add anywhere from ½-1 box powdered sugar to achieve desired consistency (Beth usually uses about 1 box) and 1 c pecans. Spread on cake while hot.
Marriage Tip: by Bruce Miller
As men many (if not most) of us are just naturally wired to want to fix things. This is a helpful attribute if what is malfunctioning is the lawnmower or garbage disposal; however, this can really short circuit our relationships if we can’t resist this tendency when communicating with our wife or significant other.
I am no trained counselor and anyone that knows me would not accuse me of subscribing to the new age, “Men Are From Mars – Women Are From Venus” stuff. However, we experienced something this past Friday night I felt might be revealing and could possibly help some other couples that have occasionally found themselves in the same situation and sadly may have experienced a different outcome.
This past Friday evening Lisa returned from the first part of the Beth Moore Bible study conference and we began to talk about what she had learned. I should note this is often some weighty (but extremely valuable life changing information) so maybe not the best idea to start that conversation at 11:00 at night when we both started the day at 5:30- but that’s reality. Sometime during the conversation she mentioned being a little concerned about being able to finish all the tasks on her agenda over the weekend and she seemed troubled. The key word is - seemed because that is how it seemed to me!
I immediately began to dispense advice about how she might fix her problem confident that if she followed my sage advice all her time issues would be solved. Instead of the rousing thank you I was expecting for my wisdom I got a stoic response and no conversation at all. This is so out of character for Lisa that I was stunned and honestly a little angry.
Fortunately through what I can only attribute to divine intervention I collected myself before saying something really stupid and gently but persistently inquired: “What just happened?”
I have focused this primarily towards my fellow gentlemen and convicted myself accordingly, but women there is a significant contribution required from you right at this exact moment that can be the key ingredient to making this situation an epiphany for us men and changing your marriage. You need to rationally talk and explain to us and please don’t assume that “if we truly love you we would know what is bothering you…” because trust me most of the time us men don’t have a clue!
Then another miracle occurred when I actually shut up and listened to what Lisa shared with me. She simply told me I was trying to tell her how to fix all her problems but that she hadn’t asked for and didn’t need any advice to “fix” a problem because in her mind there wasn’t one! She was just sharing what was on her heart and trusting in God to arrange her time. She didn’t need a solution she just needed a few minutes of my time.
This is not revolutionary philosophy but it was an incredible opportunity to move our marriage to an even greater place of glory and it can be summed up in one word – COMMUNICATION.
Parenting Tip:
Play with sidewalk chalk with your grade school or younger children – draw a big circle to represent God’s circle of blessing and safety, and discuss/write/draw things that keep them in that circle, and what things take them away/outside that circle.
Remember to work to train your children from the heart (see my review of the book “Shepherding A Child’s Heart” under Resources tab) – to obey you without challenge, without excuse, without delay. This can be done, and I with God’s and the book’s help, am starting to achieve this with my own children. It takes time and effort, but the results are great for us parents, but even more importantly for our children’s lives!
God bless you and your family and your family line!
Dr. Lisa
“Delight yourself in the Lord, and He will give you the desires of your hear.” Psalm 37:4
I went to Beth Moore’s terrific Living Proof Live simulcast at my church this weekend. Her seminar was based upon this verse in Psalm 37, and I will review it later in this blog and give you her recipe she shared with us at the conference - Beth’s Texas Sheet Cake (a chocolate desire of our heart!). I will also update Flu info, Eric has great exercise tips for the chest, and my husband, Bruce, is a guest blogger for a marriage tip learned from our experience last Friday!
Influenza
The government and CDC continue their work to develop our plan to fight influenza and H1N1 influenza. They recommend giving the regular flu vaccine as soon as available (usually late September/early October). Then once the H1N1 vaccine is available, it will consist of 2 vaccinations, one month apart.
The CDC recommends persons born after 1957 get the vaccine. The most important to immunize are pregnant women, household contacts and caregivers of children younger than 6 months of age, healthcare and emergency personnel who have direct contact with patients, children age six month to 4 years, children and adolescents aged 5 – 18 years who have medical conditions that put tem at high risk.
Symptoms of infection with H1N1 flu virus are similar to those of seasonal flu, including fever, cough, sore throat, body aches, headache, chills, and fatigue, but with some H1N1 infections it also includes vomiting and diarrhea. The virus can be spread by coughing, sneezing or touching surfaces contaminated with the virus and touching your nose or mouth. You are considered contagious beginning 1 day before the symptoms appear, and at least 24 hours after your fever has resolved.
Most people with flu recover within 1 – 2 weeks without treatment. However, serious life-threatening complications can occur, such as pneumonia. If any of the following symptoms develop, call us immediately – shortness of breath or difficulty breathing, purple or blue discoloration of the lips, pain or pressure in the chest or abdomen, signs of dehydration (dizziness when standing, not passing urine, or in infants lack of tears or few wet diapers), confusion or less responsiveness than usual, seizures or convulsions, severe vomiting or unable to keep fluids down.
Please see more recommendations on influenza prevention in my April 30th blog.
The Chest
By
Eric Walden
The pectoral muscles are a very versatile muscle group. It can be worked through a pushing motion or a pulling motion. Now for most men they want a nice firm chest and most women well…I’ll be honest when it comes to their chest they just don’t want to be saggy. For women as far as saggy boobs there isn’t a lot we can do. Breast tissue is fat tissue so like I have said numerous times to lose fat you have to eat right and do cardio. With that said you can tighten up the muscles that are underneath the breast.
Let’s get started. I want to start with an oldie, but a goodie with a twist though.
Push-ups on an incline:
Everyone knows how to do a push-up. Start lying face down and put your hands slightly wider than your shoulders, keeping your abs tight push your self up. For the incline part use a chair to do the push-ups on while keeping your feet on the floor. MAKE SURE THE CHAIR IS SECURE! (All advice is given after a failure of some type) I advise putting it up against a wall. Gradually build yourself up from being able to do 3 sets of 12 repetitions on the floor to the incline. Those of you who are more experienced or stronger can go to the incline right away. To make this exercise harder you can use a Bosu ball or even place you feet up as well. When I was in college I would take three chairs and use them for my push-ups. One for each hand and one for my feet. By doing this it allowed me a greater range of motion. Anytime you can do an exercise through the full range of motion the muscle gets more work and will become stronger. Work yourself up to doing 3x12. When it comes to push-ups you can work yourself up to closer to 20 repetitions.
Chest Press:
This exercise is going to be done with an exercise band. With this exercise the band can be placed around something or attached to a door frame with the attachment. Standing with your back to the attachment take both hands in the straps. Using a split stance for balance press both hands forward. Make sure you are standing up nice and tall, keeping the abs contracted. When coming back to the start position keeps your hands over your elbows. Let your elbows stay wide. There are different color bands for a different resistance level. The way to tell is by squeezing them. If they are stiff and hard to squeeze that means that it has more resistance. Start with a light resistance at first because bands can be a little tricky. Because they bands has constant resistance you have to concentrate more because your arm will snap back if you aren’t paying attention. Start with 3 sets of 12 repetitions.
Chest Fly:
This exercise can be done with a band as well. This one can also be done standing or lying on your back on a bench. Start again with a split stance to keep your body stabilized. Start with both hands straight out in front of you. Slowly open your arms. Be careful to not keep your elbows locked out. Keeping them slightly bent puts more emphasis on the pec muscles and it doesn’t stress the elbow joint. Also don’t let your hands go beyond your shoulders. Meaning stop before your arms are straight out from your body. I like to stop just before my hands are equal to my chest. Again 3 sets of 12 repetitions.
These 3 exercises are a solid group of exercises that will help sculpt the chest muscles. They will help build strength as well. The 3 exercises can be done in a variety of ways. If you want to learn how to do the variations give me a call or email. I can be reached at 765-404-7343 or at eric_walden@waldospersonaltraining.com
Faith and Family
Beth Moore Living Proof Live 2009
“Delight yourself in the Lord, and he will give you the desires of your heart… The Lord makes firm the steps of those who delight in Him. Though they stumble, they will not fall, for the Lord upholds them with His hand.” Psalm 37:4,11
This is a great scripture to memorize, and Beth started out her conference stressing, “Everybody must memorize scripture!” - to train your heart, hold your mind captive to the goodness of God, and be armed with the sword of the Spirit. She encourages us to write passages to memorize on 3x5 cards and keep with us. I often take them with me when I jog to work on memorization, and it is a great exercise for your brain and Alzheimer’s prevention!
Beth’s points on this part of Psalm 37…
Nothing dictates our lives like our desires (and we basically will do what we want) – be in God’s word and study to transform our desires.
Beneath the desires of our heart is the heart of our desires – what is underneath and we need to look for it, and a true hearts desire necessitates a wait.
Delighting in God adapts our desires and results are inevitable – Beth encourages us to be sensitive to all the wonder and awe of God in each day, and put all our desires and longings at His feet and let God take over our mind and feelings.
Nothing can steal our right to delight – and if something is taking a bite out of my personal delight, look at your JAW - check for Jealously (desire tinged with resentment), Anger (opposite of delight), and Worry (gnaws and disfigures our desires).
To make room for delight we need to commit – stop doubting and believe with our behavior.
Nothing is passive about patiently waiting for desire to turn into delight – don’t give up and let Satan take your hope away – remember we never learn anything while talking so hush and listen to God and others.
Till faith becomes sight, trust God and do good – reach out and help!
Beth’s Texas Sheet Cake – grease 9x13 pan, heat oven to 400
Sift: 2 c flour, 2c sugar
Bring to boil: 2 sticks butter, 1 c water, 4 tbsp cocoa
Pour over dry mixture and mix in: 2 eggs, ½ c buttermilk, 1 tsp baking soda, 1 tsp cinnamon, 1 tsp vanilla
Bake for 20-25 minutes
Icing
Heat: 1 stick butter, 4 tbsp cocoa, 6 tbsp milk
Add anywhere from ½-1 box powdered sugar to achieve desired consistency (Beth usually uses about 1 box) and 1 c pecans. Spread on cake while hot.
Marriage Tip: by Bruce Miller
As men many (if not most) of us are just naturally wired to want to fix things. This is a helpful attribute if what is malfunctioning is the lawnmower or garbage disposal; however, this can really short circuit our relationships if we can’t resist this tendency when communicating with our wife or significant other.
I am no trained counselor and anyone that knows me would not accuse me of subscribing to the new age, “Men Are From Mars – Women Are From Venus” stuff. However, we experienced something this past Friday night I felt might be revealing and could possibly help some other couples that have occasionally found themselves in the same situation and sadly may have experienced a different outcome.
This past Friday evening Lisa returned from the first part of the Beth Moore Bible study conference and we began to talk about what she had learned. I should note this is often some weighty (but extremely valuable life changing information) so maybe not the best idea to start that conversation at 11:00 at night when we both started the day at 5:30- but that’s reality. Sometime during the conversation she mentioned being a little concerned about being able to finish all the tasks on her agenda over the weekend and she seemed troubled. The key word is - seemed because that is how it seemed to me!
I immediately began to dispense advice about how she might fix her problem confident that if she followed my sage advice all her time issues would be solved. Instead of the rousing thank you I was expecting for my wisdom I got a stoic response and no conversation at all. This is so out of character for Lisa that I was stunned and honestly a little angry.
Fortunately through what I can only attribute to divine intervention I collected myself before saying something really stupid and gently but persistently inquired: “What just happened?”
I have focused this primarily towards my fellow gentlemen and convicted myself accordingly, but women there is a significant contribution required from you right at this exact moment that can be the key ingredient to making this situation an epiphany for us men and changing your marriage. You need to rationally talk and explain to us and please don’t assume that “if we truly love you we would know what is bothering you…” because trust me most of the time us men don’t have a clue!
Then another miracle occurred when I actually shut up and listened to what Lisa shared with me. She simply told me I was trying to tell her how to fix all her problems but that she hadn’t asked for and didn’t need any advice to “fix” a problem because in her mind there wasn’t one! She was just sharing what was on her heart and trusting in God to arrange her time. She didn’t need a solution she just needed a few minutes of my time.
This is not revolutionary philosophy but it was an incredible opportunity to move our marriage to an even greater place of glory and it can be summed up in one word – COMMUNICATION.
Parenting Tip:
Play with sidewalk chalk with your grade school or younger children – draw a big circle to represent God’s circle of blessing and safety, and discuss/write/draw things that keep them in that circle, and what things take them away/outside that circle.
Remember to work to train your children from the heart (see my review of the book “Shepherding A Child’s Heart” under Resources tab) – to obey you without challenge, without excuse, without delay. This can be done, and I with God’s and the book’s help, am starting to achieve this with my own children. It takes time and effort, but the results are great for us parents, but even more importantly for our children’s lives!
God bless you and your family and your family line!
Dr. Lisa
