Indoor and Outdoor Workouts by Monica Schmelter


Welcome guest blogger Monica Schmelter of Bridges on Christian Television Network

It was a beautiful sunshiny day and I was up for a new kind of workout. I tried an outdoor fitness challenge. It started with two minutes of jumping rope, then two minutes of sprints and then off to the hula hoops! I learned first hand what I had been told - it’s harder to work out in the elements.

Our walk with Christ is very similar. We go to church – inside the four walls for spiritual teaching, and encouragement. In some ways, when we’re inside that building it’s a controlled environment. We’ve got climate control and we’re usually surrounded by others with similar faith. We hear the Word of God, our fellowship is rewarding, and the prayers are beautiful. Then, we leave the comfort of that church building and head out into the elements.

At that point, we encounter people from all walks of life, some angry, some not, and others that are outright hostile to the faith we hold so dear. We’ve been trained, of course, inside the four walls of the church - and we’re eager to witness and reach. Yet, we find the real test of what we’ve learned comes into play when we meet others that are very different from us.

As I completed the outside fitness challenge, I found my face more flushed than usual. My heart rate got up there more quickly than in the comfort of air conditioning and sprints are definitely more difficult outside when you’re running up hill.

While the outdoor challenge was more difficult, I enjoyed it. I was well aware that this is what I train for each day when I work out. Those indoor workouts prepared me to face the great outdoors with confidence and endurance. I completed the challenge sweaty and tired but I enjoyed every single bit of it.

It’s just like that for the church. The four walls provide us training time - they help us grow and gain confidence in Christ. They prepare us for the encounters that we will have with those that don’t know Christ yet. The church prepares us to face all situations with His Word, love, grace and mercy. Sure it may be challenging at times as we experience the fierce winds of unbelief, or the sting of persecution. But our training time within the four walls of church equips us to run the race with endurance and to keep our eyes on the prize. We train indoors as we gather together with like-minded believers in the church, but we run the race outside “rain or shine” with God’s Word as our firm foundation.

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Monica took her new passion for Christ and studied mass communications in college. This course of study opened a door for her at Christian Television Network in Nashville. There she hosts a daily talk show called “Bridges” where she has the pleasure of interviewing Christian artists, authors, pastors and community leaders.

Keeping Fit While on the Go

In the winter months, my parents flee the country for warmer climes. They leave in early January and return to Canada with the birds when the snow has melted. One of the challenges they face when traveling is keeping up their health and fitness regimen. I asked them what tips they have to share with others who travel a lot.

Consider walking
Walking is a reliable exercise that you can do almost anywhere. If you’re in a place where you don't know your way around, you can simply follow the road in one direction without turning corners. Then finding your way back is simple. You can purposely book a hotel that is further away from the shopping district, library, bank or post office so that you get a good walk in to do your errands. If your travels take you to cold locations, you can join a mall-walking group and continue your program.

Find an activity you love
Any activity that raises your heart rate can be considered exercise. Whether it’s swimming at the hotel pool, golfing at the resort, or lawn bowling the important consideration is that you enjoy it. Try a game of tennis or badminton, or tandem bicycling. If you find something that you enjoy, it’ll take the chore out of keeping fit.

Team up with a friend
A partner can make workouts more fun and push you to try harder. You’ll be more likely to stick to your plan if you have a partner.

Dress for the weather
Ensure that you dress in layers...you never know what the weather will bring. For the best protection, choose fabric that is durable, windproof, breathable, and waterproof. Wear a hat, sunglasses and sunscreen. Use comfortable footwear that provides good cushioning and support.

Always be well-hydrated
Consider freezing a bottle of water ahead of time. That way the water stays cold and refreshing longer. Bring healthy snacks; usually fruit and other healthy snacks aren't readily accessible when traveling so you can bring your own stash.

Choose a healthy hotel
You can choose to stay at hotels that offer fitness classes, have a pool, and/or workout room. Take the extra time to research where you plan to stay and choose hotels that offer healthy activities.

Bring your own equipment
Your hotel, camper, or host's home may not have gym equipment or a pool. Using dyna-bands are a great way to workout without added weight to your bags. You can do a full body program using the band for a variety of strength training moves.

By following these simple suggestions you can, like my parents, return from the south with renewed energy and vigor.

Blessings on the road to health!

Lent Fitness

Please welcome guest blogger, Rev. Janet Stobie

A friend of mine has been looking for work. The process is slow, and depressing. With each disappointment, frustration and fear mounted. Job hunting is tough.

In January, she greeted me with a smile on her face and determination in her soul. “I’ve decided to use this miserable limbo time to care for myself,” she said. “I’ve joined a gym. I’ve met with my trainer and laid out a program of diet and exercise to strengthen my body. Being unemployed I can exercise every day. After two weeks, I’m feeling much better. My spirits have lifted. I have more energy. I’ve added prayer to the program so my hope has returned. I’ve decided to trust God with my future. I’m using this time to prepare. I’ll be ready for the job when it comes.

During the season of Lent, Christians set aside forty days leading up to Easter to care for our souls. Like my friend, we join the program. We spend time talking with God our trainer. We look at our lives, the times we’ve hurt others, the unnecessary luxuries we enjoyed while others went hungry, the things we intended to do but didn’t. Beginning with the service of ashes, we’re marked with the sign of Christ’s cross, a symbol of our repentance.

As we journey through those forty days, the program can involve giving up something that we particularly like, not to punish ourselves but to help us focus on giving up our selfish ways. The days lengthen. The light and warmth of spring warms our souls. As we slowly accept God’s forgiveness, our minds clear, our guilt recedes. We’re on the road of thanksgiving. By the time we get to Easter, and the joy of the resurrection we’re ready to celebrate. Our faith is stronger, we’ve begun a new way of living.

“The lamp of the body is the eye. If therefore your eye is good, your whole body will be full of light. But if your eye is bad, your whole body will be full of darkness. If therefore the light that is in you is darkness, how great is that darkness! (Matthew 6:22-23 NKJV)

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Visit Janet Stobie - Author and Storyteller and check out her books: Spectacular Stella, Can I Hold Him? Christmas Stories for Everyone, and A Place Called Home

What to do with Achy & Sore Muscles

Does the weather call you to come and play outside? Maybe you’re thinking that you’d love to get into the garden but your knees and hips are feeling stiff. Not to mention your sore back. However, the more sedentary your lifestyle, the stiffer your joints will become. Regular activity will help you experience fewer aches and pains, better posture and balance, more energy, and an improved quality of life. Other benefits to starting an exercise program include meeting new people, feeling more relaxed, sleeping better, and having more fun. Here are a few helpful hints to get started:

Begin slowly
Start with a 15-minute warm-up of slow walking to raise the temperature of your body and muscles. This will give you greater flexibility and lower the chance of straining a muscle.

Know your limits
Don’t push yourself too hard or compete with friends. Move at your own pace and frequently ask yourself, “How hard am I working?” A simple way to monitor your exercise intensity is to use the Talk Test. This is based on the understanding that you should always be able to hold a conversation while exercising. Exercise intensity should be adjusted so that two to three-word phrases are possible.

Keep breathing
When you exercise, don’t hold your breath. Pay attention to signs of overexertion, such as pounding in your chest, dizziness or faintness, or profuse sweating. Cool down for five to 10 minutes before ending your workout. If any symptoms persist, see your doctor.

Continue to exercise
If you are feeling a little sore, continue activity but choose something different. For example, if your legs are tired from your first curling lesson, make sure you go for a walk the next day to help limber up those muscles. The idea is to keep the muscle moving and active, but not to put any stress on it, which could further injure it and/or delay healing. Alternating activities is a wonderful way to keep muscles from getting achy.

Treat yourself
After a day of exercise, sooth tired muscles in a hot bath with Epsom salts. It is normal to feel stiff and to have sore muscles following your first sessions of an activity program. This soreness will soon disappear with regular participation.

There are many activities to choose from. Consider walking, swimming, line dancing, cycling or bird watching. Round out endurance activities with flexibility activities such as stretching, gardening, golf, bowling or curling. If you are not sure where to start, try visiting your community centre, senior’s centre or local recreation department. Talk with your doctor, family and friends to find out what they are doing to stay active.

Blessings on the road to health!

Stretching Toward Health

As we age, we all want to move easily and safely through the day. The way to maintain or improve flexibility is to stretch. God intended all people to benefit from the relief of muscle tension and stiffness that stretching provides, no matter what our age.

Stretching may benefit our mind as well as our body. When done in a slow and focused manner, stretching can be an excellent way to melt tension and reduce stress.

Good flexibility reduces our risk of injury, improves balance and helps to maintain good posture in activities of daily living.

Before starting a stretching program remember to always warm up with a gentle, rhythmic exercise such as walking. Begin from a comfortable position, such as standing or lying on the floor. Do not bounce or force the stretch. Gradually ease into it and stretch to where you feel a slight, mild tension, never to the point of pain. Do not hold your breath as you stretch. Take deep, slow breaths.

Some stretches to get you started:

Total Body Stretch
Lie on your back and bring your arms up over your head and reach back. Press your knees down and bring your toes up toward your face. Hold for a count of four and relax.

Front Hip Stretch
Lie on your stomach. Bring your right heel up towards your buttocks. Hold for a count of four and relax. Repeat with your left heel.

Neck Rotation Stretch
Sit tall in a chair with shoulders relaxed and chin tucked back. Turn your head to look over your right shoulder. Hold for a count of four, then return to centre. Repeat on the left side.

Back Thigh Stretch
Sit tall in a chair with your right foot on a support in front of you and your left foot flat on the floor. Reach forward towards your right foot, keeping your back straight. Hold for a count of four and relax. Repeat with the other leg.

Ankle Stretch
Sit tall in a chair with your right foot on a support in front of you and your left foot flat on the floor. Make a full circle slowly with your right foot. Keep your heel on the support and make the circle as large as possible. Repeat with other foot.

The more frequently we stretch, the more flexible we’ll remain as we get older. Stretching, when done the right way and regularly, feels good and is good for you.

Note: Please consult your personal health care professional before starting a stretching or exercise program.

Blessings on the road to health!