miracle of discipline Monday, Apr 4 2016 

For the moment all discipline seems painful rather than pleasant, but later it yields the peaceful fruit of righteousness to those who have been trained by it.  Hebrews 12:11ESV

we all seem to want the fruit that discipline brings—“want a be’s”.  we want to be but don’t want to get there through disciplined living. in training, both physical and spiritual we whine, we slug, we drag, we perceive limits, and we pursue a finish line that sometimes seems in the moment undesirable because its just too hard to get there and too far off.  In scripture, Jesus reminds us that with God ALL things are possible(mark 10:27). the Lord also teaches us in His Word that we cannot accomplish simple tasks nor seemingly monumental tasks alone. ipad pics 004the truth is that He can do these things and wants to accomplish them through us doing them; so we are doing them in His power of His Holy Spirit and He gets the glory and joy abounds—abundant living. when we line up our goals and/or our path with His goals and/or His path and allow Him to work through us the momentary discipline which seems painful becomes pleasant or at least doable and later(sometimes way later, sometimes right away later) this discipline does yield peaceful fruit of righteousness.  it is right!!  physical discipline yields healthy fruit such as the ability to move/workout without whining, slugging, dragging and without limiting our emotions. sometimes we need to work beyond those limits. I believe the Lord wants to work through us beyond those limits for our good and His good pleasure.  He still performs miracles and moving/working out when I don’t want to is a miracle!!


Dancing in a red barn Saturday, Mar 12 2016 


You have turned for me my mourning into dancing; you have loosed my sackcloth and clothed me with gladness, that my glory may sing your praise and not be silent. O Lord my God, I will give thanks to you forever! (Psalm 30:11, 12 ESV)

My friend has a new red barn. She likes to dance; no, she loves to dance. She plans to host dances in her barn. Hopefully we will get to dance in her barn. Dancing is just a form of movement—-that’s all it is. I’ve taught “aerobic” classes in the past and many, many women have said to me “I can’t dance”. It was always fun to “break down” the movements and teach them how to dance. But it was more fun watching them succeed and feel comfortable and confident in their movement. plus, the added benefit of achieving their fitness/health goal was highly rewarding for both the student and the teacher. To go through a dreary or terrible time in our lives and then have the Great Teacher take us dancing is nothing but miraculous and wonderful. He does remove our sorrows and loosens those mourning clothes. He does give us gladness and He does give us songs to sing His praise when He does turn our mourning into dancing. Thank You Lord for bodies you created to dance and for teaching us how to dance and for friends to dance with, and for red barns.

strength devo Monday, Feb 1 2016 

imagei long to see you that i may impart to you some spiritual gift to make you strong–
that is, that you and i may be mutually encouraged by each other’s faith.  Romans 1:11-12.

the word strength is found many times in the bible. He wants us to be strong, but i dont think He expects us to be strong in ourselves. He gives us gifts to strengthen us and to share with others. The Lord empowers us as He did his disciples.(acts 1:8) Jesus and his disciples did move. Jesus didn’t wave a magic wand and the disciples moved. They had to go out, they had to fail , they had to get back up and keep moving. God empowers us but we squander this if we aren’t willing to take the step forward. we dont “just get strong”. it looks like strong people “just get strong” or that they have an edge or were born that way. it looks like smart people are just smart or have an edge or were born that way. but both strong people and smart people will tell you they grew because of practice, i.e. moving. they made a choice, maybe motivated by gift, dna, environment, experience, competition, discipline or the lack of(maybe poor or wrong motivation, motivation none the less), maybe just obedience. what does motivate us to move???? because first we have to move, whether its nodding our brain in some direction to accommodate making a choice, or picking up a book to learn from or picking up a weight to increase a muscle. it seems to start with making the choice to move. we’ve been given the gifts of life and choices and movement. find your spiritual gift, move by His power and be strengthened.

drooping hands and weak knees Tuesday, Jan 5 2016 

Therefore lift your drooping hands and strengthen your weak knees.  Hebrews 12:12(Isaiah 35:3)

this scripture makes me grin and by itself seems all physical with nothing spiritual about it. the bible is a compilation of 66 books, not individual verses.  as I once heard Kay Arthur say, “the Lord gave us 66 books, not more than 66 and not less. he intends for us to read all of them”.  i have been taught that we are to read his Word in its entirety. when we isolate verses the context of scripture might be misunderstood.  but, if this were the only verse in the bible that we ever read and followed, potentially, we would have strong upper and lower bodies. we know from God’s Word that he is interested in our physical bodies, after all He did create them and give them to us to house his spirit.  we also know that he is very interested in our spiritual beings  because the ultimate goal in and of life is eternity with him.  but in the meantime he has given us physical bodies to live and breathe His Word and house his being for his purpose. he created us for  physical, mental and spiritual relationship now and has given us drooping hands to lift and weak knees to strengthen.  and as we know from the whole context of scripture it is all for his glory.  alone we will never be able to lift those drooping hands nor strengthen our weak knees.  we need him to do this for and with us.  “for from him and through him and to him are all things.  to him be the glory forever! amen.” romans 11:36

simply devotions Monday, Jan 4 2016 

the fitness industry encourages us to consider the whole being, i.e.,  body, mind and spirit, in relationship to our health. there is much to be read in the bible about the body, the mind and the spirit.  i enjoy finding such connections in God’s Word.  i’m planning in 2016 to blog simple devotions with this thought in mind. i will post a scripture and note the spiritual and physical/or mental connection. my goal is one a week, with some weeks more and maybe, some less:) I’m not big on new year’s resolutions.  but i do like setting realistic goals, whether at the beginning of a new year or within the year.   i hope  simply devos will help motivate you, along  with encourage you along your journey of health and fitness.IMG_0556

this past year one of my close friends encouraged seven of us to read the bible in its entirety.  i thoroughly enjoyed this venture in 2015.  i would encourage you to do the same this year.  its not too late to start; doesn’t have to be jan1-dec31. there are several bibles and plans available online or at your local christian bookstore. another friend is reading 10 pages a day in her bible with other friends to complete within a year’s time. others have read the individual books at a time. many people have read the entire bible without any guides or structured reading.  however fits for you i would encourage you to read God’s Word.  it is life! and, i am certain you will also find a physical, mental and spiritual connection in your journey.



intentional nose breathing Monday, Sep 7 2015 

8. What you do during waking hours carries over into sleep. Any opportunity for mouth breathing inhaling or exhaling will increase the chances of mouth breathing during waking and sleep. Hospital studies have established that nocturnal mouth breathing is a primary cause of loud snoring. Snoring is a precursor to sleep apnea and apnea a precursor to low cellular oxygen, almost any illness including heart attacks and dying in one’s sleep.



FIT TIP: breath through your nose Monday, Jun 29 2015 

fit tip: throughout your day intentionally practice breathing in through your nose and out through your nose and sometimes your mouth. one detriment to mouth breathing is lowering the amount of oxygen your body gets. for the “trillion” other detriments google benefits of nose breathing. there are A LOT of benefits and health reasons to breath through your nose.

want to go for a hike? Monday, Jun 8 2015 

simply fit hike 002“in a short stretch, I was reminded how diverse and unique our country is, and how our history is one built on triumph, tragedy, and a lot of walking.”  one of my clients(author’s aunt) introduced me to a new favorite book in which the previous quote was written. Jennifer pharr davis, in her book, Becoming Odyssa, describes her northbound 57 day hike of the 2,175-mile appalachian trail(AT).  I also read her current book, Called Again, where she describes her southbound hike of the same 2,175-mile trail.  you can look her up on wikipedia, watch her on national new’s interviews as well as the 700 club, read about her hiking records in national geographic and other hiking magazines and maybe hike with her in the blue ridge mountains through her blue ridge hiking company.  or you can hike with me and I can now tell you how amazed i am with this young author and that I stand in respect yet, not the least bit jealous of her achievements. but, she has motivated me and i would like to go hiking in the blue ridge mountains or somewhere on part of the AT but mostly here in all the amazing places Tulsa has for us to walk.  Tulsa has many great trails; one of my favorites is turkey mountain because its so convenient and easy to navigate.  you feel like you are out in the country away from everything yet around a bend there’s the beautiful skyline of our wonderful city, along with a gorgeous view of the Arkansas river—well currently since our 100 year rains in may.  it is a well kept trail, used by many—obvious by the full parking lot and smiling faces you meet. we have options at turkey mountain of short 15 minute walks or over an hour or two-hour hikes.  plus, the arkansas river paved trail runs along turkey mountain providing even more terrain to explore for “thru” hikers.   reading davis’ books will also teach you hiking words like “thru” with an obvious definition, but in my own words—not just in and out but all the way thru, to a distant destination. we have our own thru trail(not the least in comparison to the AT) that I know will take you as far west as sand springs or east to broken arrow.  reading davis’ books really does make me want to get out and walk, I don’t have the internal push or desire to set city, national or higher records. but, i do respect and am thankful for those like davis who do set records because her “work” demonstrates that “we can” move more.  she, along with other great athletes, show that the human body is far more capable than we give it credit in our daily lives.  she causes me to glean and reflect on the importance of movement in life at all levels and every age.  she causes me to want to move more and enjoy God’s creation every day, not just some days. we also have a wonderful library in our city where you can check out davis’ book.  I would enjoy hiking with you or working with you towards strength, endurance, balance, agility, flexibility, etc so you can get out and enjoy our city and all it has to offer.  you will learn about gait mechanics, tools like hiking sticks, proper footwear and feet care. some believe life’s issues, problems, and diseases could be improved, corrected or healed with more movement.  some also say our attitudes, thoughts, desires, goals, and priorities would also see improved change, and reflect a cleaner and healthier community.  check out the message in the following quote by davis,(actually on same page in same book as the above quote). “how different America would be if sixteen-year-olds received walking sticks instead of cars.”  I would like to add to her quote—“how different Tulsa would be if we at all ages walked more”. I encourage you to enjoy reading davis’ books and also to get out and go for a hike.

rib over pelvis Wednesday, May 6 2015 

laying on floor, looking up, raise your arms above your head.  now, check to see what your ribs are doing?  did your ribs lift off the floor? are the ribs in your back still in contact with the floor?

“drop your ribcage so that the lowest, most forward bony protrusion of your ribs is stacked vertically over the highest bony protrusions on the front of the pelvis.” (bowman, katy. move your dna, 2014)  

our ribcages surround several very important organs, along with being attached to our spine.  when the ribcage remains out of of alignment it makes sense that these important organs and spine are also misaligned from their intended positions and not able to function to their max potential.

throughout your day notice where your ribcage lies.  does it predominantly protrude or maybe is it tucked back too much.  just like correcting a bad habit takes committed practice throughout our day to discover, stop, adjust and over time conquer, so can correcting bad alignment.  if you discover you are habitually thrusting your ribcage or it is too concave then begin to pay attention and like correcting a bad habit do the same with bad ribcage alignemnt.  upon discovery return ribcage to where it should be along with checking your posture alignment.  is your ear over your shoulder joint, over you hip joint, over your knee joint, over your ankle joint?  over time checking these 2 points of reference,  front of ribcage/front of pelvis and posture/joint alignment, you can adjust your alignment to neutral.

“where is my ribcage/pelvis alignement and where is my posture/joint alignment”?  

aging health/abundant living….for all ages!!! Friday, Mar 13 2015 

aging health and abundant living how to’s:

play, read, use your brain, learn something new, join a class, take a Bible study, go to church and keep going, eat good foods, drink lots of water, ride your bike, visit with your neighbor, create something, finish a task left undone, forgive, make new friend, smile at the next person you see, work on your posture, join a book club, practice deep core breathing, stop smoking, drink a glass of water instead of eating another snack, learn a new game,  practice your balance, move, move, move, move more,  get outside, go barefoot(slowly and cautiously at first), stretch, listen to music, help a friend, walk to the store(walk home:), play an instrument, clean out your closet, walk, hike, swim, check a book out of your library, paint a picture, if can sit on the floor, sit on the ground outside(make sure there is someone or something to help you up if need), practice sitting on floor, run, walk fast, walk slow, walk up a hill, walk slowly down, walk sideways, walk backwards, walk outside, walk inside, stand, sit some, learn about lifting correctly(where is that back, butt, shoulders, head suppose to be), go to the lake, dance, move, move, move and move and yes, rest!

set yourself a goal to age active and strong.  simply begin today.

In 1955, at 65 years old colonel sanders(kentucky fried chicken), confident of the quality of his fried chicken, devoted himself to developing his chicken franchising business.

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