Archive for the ‘Special Topics’ Category

Spring is over here in the South. We are experiencing 90 degree weather and little rain. Don’t get me wrong, I am thoroughly enjoying the sunshine and increased daylight, but when I’m teaching a BODYSTEP™ class at 9 am and it feels like we are standing in a sauna, the warm temperatures can be a little overbearing. When I came home after my class my stomach began to ache and I started to get a headache. Later I was very lethargic and could barely keep my eyes open. Today I believe I experienced a very small reaction to a major loss of fluids through sweat and not adequately hydrating called dehydration. 

There are several causes of dehydration including diarrhea and vomiting, bacterial infections, and the one we are going to focus on excessive sweating without out hydration. If you have been running, exercising in the heat or if you are exercising in a room without much air, make sure to stay hydrated taking breaks for a little sip of water. If you are training for an endurance race or exercise try to drink plenty of fluids two hours prior to the event.  Once you have completed your exercise make sure to drink plenty of fluids to restore what has been lost.  The goal is to be well hydrated before you exercise so that you won’t be dehydrated after. Think of it like a family loading up in a car to go on a long drive for vacation. Most of us fill up our cars in preparation for a trip. We also need to fuel up (or fill up ) to prevent depleting what is stored in our bodies.

One way to test dehydration is to check to make sure your urine is clear and also monitor the amount of times you urinate. If your urine is clear and you go to the restroom often (more than once or twice in an eight hour period) then you may be safe.

If you are unsure if you are experience dyhydration the Mayo Clinic has a great list of symptoms (see below)

Mild to moderate dehydration is likely to cause:

• Dry, sticky mouth
• Sleepiness or tiredness - children are likely to be less active than usual
• Thirst
• Decreased urine output - fewer than six wet diapers a day for infants and eight hours or more without urination for older children and teens
• Few or no tears when crying
• Muscle weakness
• Headache
• Dizziness or lightheadedness

Severe dehydration, a medical emergency, can cause:

• Extreme thirst
• Extreme fussiness or sleepiness in infants and children; irritability and confusion in adults
• Very dry mouth, skin and mucous membranes
• Lack of sweating
• Little or no urination - any urine that is produced will be dark yellow or amber
• Sunken eyes
• Shriveled and dry skin that lacks elasticity and doesn’t “bounce back” when pinched into a fold
• In infants, sunken fontanels - the soft spots on the top of a baby’s head
• Low blood pressure
• Rapid heartbeat
• Fever
• In the most serious cases, delirium or unconsciousness

I hope you enjoy your summer and take the precautions needed to avoid dehydration. Drink plenty of fluids and take necessary breaks to keep your body temperature low.

For more information about dehydration you can visit the Mayo Clinic by clicking here.

I hope to pass along articles I think will be beneficial to my readers when ever I come upon one. Spring is here and summer is just around the corner which means many of you are experiencing rising temperatures. I want to begin discussing training safely in heat by featuring an article my Jeff Galloway. Galloway discusses changes needed in your training program as the temperature rises outside.

Here’s a taste:

After much study, and collecting data from the over 250,000 runners I’ve worked with, I’ve found that in marathons, runners tend to slow down 30 seconds a mile for every 5 degrees above 60F. On long runs, it is best to slow down at least this much to avoid heat stress, and speed up your recovery… Continue reading.

Over the past few months I have had the privelge of getting to know a woman who, like many of you, suffers with a chronic condition called fibromyalgia and chronic fatigue. Trish Barnett has struggled with fibro/chronic fatigue for over ten years now and so when I asked her to share her testimony with you she gladly accepted. I believe her excitement and desire to share comes from her love for the Lord and understanding of what He has done for her through His death on a cross.  With that said, I hope you will be encouraged by Trish’s testimony.

Sometimes I wonder, “Why me?”  Why has God allowed affliction to come my way? Why is it His perfect will for me to suffer a chronic condition that at this time has no cure?  Somehow I think if I understand ‘why’ then I might be more accepting of my circumstances.  Scripture, however, commands me to trust in God and not my own understanding.  (Proverbs 3:5) 

I used to be able to accomplish so much.  I was very active and threw myself into all life had to offer.  Regardless of the arena (e.g. school, work, church, relationships, fitness, or social activities), I went at it 110%.  I burned the candle at both ends and enjoyed living at mach speed.  If I got tired, I’d push through to my second, third, or fourth wind.  My mantra was, “You create energy by expending energy.”

About 15 years ago, I began to notice I wasn’t bouncing back like I used to.  I started to need caffeine and sugar to kick-start and restart my day.  I was tired, and often the fatigue felt more like exhaustion.  I was achy, like I had the flu.  Some mornings I woke up feeling like I’d slept in a shoe box.  For five years I tried to get help from my doctor, but she simply blew me off and eventually suggested I was a hypochondriac.

The symptoms worsened and began to include neuropathy.  I finally changed doctors, and the new one took a keen interest in my condition.  He initially suspected Multiple Sclerosis, but tests ruled it and other neurological disorders out.  To make a very long story short, numerous consultations with my wonderful primary care physician and other specialists pointed to Fibromyalgia.  Though there is no conclusive test, my symptoms seemed to fall into the category of that syndrome or a combination of Fibro/Chronic Fatigue.

Most of us who live in the United States in the 21^st century are unfamiliar with suffering or even discomfort.  So many things, including health, are within easy reach.  We live in a climate-controlled world where we don’t have to wait long for anything.  Diseases that used to kill are now treatable.  We are blessed to live in an age where God can heal or help through medical means.

But what if He doesn’t?  How do we navigate through life when our set of circumstances includes chronic suffering?  When our senses have been dulled by so much comfort and relief?  When pride assumes entitlements?

Whatever it is I have, it has been a sanctifying tool in the hands of a loving God.  Though there are many people who suffer far worse afflictions and trials, this has been enough to get my attention and keep my attention.  This trial is humbling me.  It teaches me to trust God, to rely on Him, and at times, lean heavily upon Him.  I’ve learned my identity is in Christ and in nothing else.  I am learning patience, perseverance, and endurance.  I am more compassionate, understanding, and sympathetic toward others who suffer. I have opportunities to experience God’s love, mercy, grace, help, and strength as never before.

Learning to live within limitations is a process, but God is faithful to help me.  My world is small, but it could be smaller.  I try to intentionally look for things I can be grateful for and then intercede for others.  I might feel miserable because I had a sleepless night or because my symptoms have flared, but I can thank God that I had a comfortable mattress to lie upon and that I am able to lift myself out of bed.  I will then pray for others I know (or know of) who do not have such luxuries.  As I go through my day, I can easily think of people or ministries who need my prayers.  Thinking of them and praying for them refocuses my perspective.

When people ask how they can pray for me, the first item on the list is humility.  I believe if I am humble, I will embrace my circumstances and live in a way that pleases and glorifies God.  Psalm 16:5-6 says, “The Lord is my chosen portion and my cup; You hold my lot.  The lines have fallen for me in pleasant places; indeed, I have a beautiful inheritance.”  I believe God can help His people thrive in their circumstances, regardless of how difficult they may seem.  He truly does cause all grace to abound to us so that in all things, at all times, we’ll have all that we need.  (2 Corinthians 9:8)

I have been greatly helped by the writings of Charles Spurgeon, a preacher who suffered physical affliction.  I’ll end with one my favorite snippets from him: “Unerring wisdom ordained your lot, and selected for you the safest and best condition. . . Remember this, had any other condition been better for you than the one in which you are, divine love would have put you there . . . ”

As I had mentioned in an earlier post, water exercise is beneficial for just about everyone. There are times though when one might avoid the water or need to take precautionary measures to ensure safety. I believe this is particularly true for those who suffer with chronic pain including but not limited to back pain, arthritis, fibromyalgia, neuropathy, multiple sclerosis, and any other condition within those categories. Here are just a few reasons to possibly avoid water exercise:

1. When you have not been released by your doctor to exercise in the water. I list this reason as the first and most important one.

2.  When the water temperature is too cold or too hot. According to Fred Brockett of Therapeutic Systems Inc. therapy pools are generally kept at a temperature of 92-94 degrees. After speaking with him I looked up more information and found that the Arthritis Foundation recommends a temperature of at least 85 degrees Fahrenheit. These high temperatures lead me to number 3 on this list.

3. Avoid strenuous exercise is a therapy pool. Therapy pools are set at high temperatures and therefore are dangerous for endurance training.

4. Avoid if you struggle with incontinence.

5. Avoid if you have an infection or fever.

6. Possibly bring water shoes to decrease the chance of falling and slipping especially while entering and exiting the pool.

References: The National MS Society; The Everyday Arthritis Solution: Food, Movement, and Lifestyle Secrets to …by Richard Laliberte, Virginia Byers Kraus, Daniel S. Rooks - 2003; The Neuropathy Association; and Spine-health.com.

As we continue our look at chronic pain I thought we’d turn our focus onto some of the practical ways to help ease pain. I want to start with a little disclaimer. First, I am not saying that all pain can be relieved at all times by just simply using these exercises or any of the suggestions in these posts. There are so many different situations that I couldn’t even begin to address and nor do I have the educational background or training to address. Also, please consult your physician before trying any exercises on this site and  particularly if you suffer from any chronic pain.

Now that that’s out of the way, let’s start talking about water exercise. There are so many benefits to water exercise for any body, young or old, chronic pain or non. Here is a short list:

1) Water exercise reduces impact on joints.

2) Water exercise is a “liquid weight machine” and therefore can be beneficial for many of the same reasons we do weight bearing exercises.

3) Because of buoyancy (the ability to float or seem lighter) there is less chance of falling down and thus providing more freedom to move.

Come back next week to learn about specific exercises and therapy pools.

Some information provided by Fitness Theory & Practice, AFAA Aerobics and Fitness Association of America, 2002.

This week I began my research about chronic pain, suffering and disabilities at the site Joni and Friends.Joni and Friends is a site dedicated to helping equip ministry workers and churches with the information needed to help support and minister to those with disabilities. The site also features many resources for individuals struggling with various problems associated with disabilities such as weakness and grief. This site wouldn’t be possible if it were not for a woman who has suffered much but through it all has found ways to praise God and has helped others to do the same, Joni Eareckson Tada.

Here is a snap shot of Mrs. Tada’s biography from her website:

Joni Eareckson Tada is the founder of Joni and Friends, an organization        accelerating Christian ministry in the disability community. A diving accident in 1967 left Mrs. Tada a quadriplegic in a wheelchair, unable to use her hands. After two years of rehabilitation, Joni re-entered the community with new skills and a fresh determination to help others in similar situations. “My church made a huge difference in my family’s life as they demonstrated the love of God in practical ways,” says Joni. Mrs. Tada wrote of her experiences in her international best-selling biography, Joni. Her name is now recognized in countries around the world following the distribution in many languages of her biography and the full-length feature film JONI. She has personally visited over 41 countries. Continue reading…

Book Recommendations

As I looked up information to help my readers I found a few books from her site that I thought I’d recommend.

 The Game and the Glory: An Autobiography by Michelle Ackers and Gregg Lewis

Michelle Akers suffers from CFIDS (Chronic Fatigue Immune Deficiency Syndrom). Akers shares her story of salvation, suffering, and triumph. View here

Chronic Fatigue Syndrome, Christianity and Culture: Between God and an Illness, by James M. Rotholz

Here is the book description from Amazon.com

“(The Haworth Medical Press) Offers a window into the author’s suffering and challenges the disabled and healthy to reject our culture’s limiting view defining success in life. Without minimizing the losses and the difficulties, the author’s biblical views provide encouragement and support.”

Next week I hope to begin looking to practical ways to help ease pain and fatigue. As for now I leave you with a scripture that I hope will encourage you and build your faith today!

1 Corinthians 1:27

“But God chose what is foolish in the world to shame the wise; God chose what is weak in the world to shame the strong…”

Today I will begin a new series on chronic pain and suffering. I hope to provide information every Tuesday in February for people who might be struggling with various diseases, injuries that have resulted in chronic pain, or other conditions that have symptoms of chronic pain or fatigue. Maybe you know a friend or family member or even a co-worker who might be dealing with these symptoms. If so, I hope you will join me to as we learn about the conditions and learn about the exercises that will best serve our friends.

Before I begin I’d like to highlight a few resources that I found.

1) I believe our greatest need is God and an understanding of how to approach this issue biblically so with that said, I’d like to start by suggesting John Piper’s (and others) Suffering and the Sovereignty of God. By clicking on the link you will find information about the book and because of Desiring God’s generosity you’ll find an online version absolutely FREE!

2) Joni Eareckson Tada has a website designed to  accelerate Christian ministry in the disability community. To learn more visit Joni and Friends. I would also highly recommend When God Weeps- Why Our Sufferings Matter to the Almighty,by Joni Eareckson Tada. You can purchase by clicking here.

For more general information and research you may try:

The National Institute of Neurological Disorders and Stroke. I have linked the page on chronic pain.

The Mayo Clinic’s page on Fibromyalgia

I do not endorse the above research institutions but do believe they may have helpful and useful information. 

Most of us have probably been thinking about 2008. I found these posts to be helpful in thinking about how to pray through, plan and think about the new year. Enjoy!

Tim Challies, Your Goodness Will be With Me

Stephen Altrogge, How to Make New Year’s Resolutions

Mark Altrogge, My Favorite New Year’s List

Bob Kauflin- What I Never What To Do In 2008

Jonathan Edward’s Resolutions from the Desiring God library

Mike Plewniak’s Manvotions

Nicole Whitacre’s Keeping Right Resolutions

Happy New Year!

Recently I was asked to write a health tips article for the holiday’s for Tennessee Christian Living Magazine. I thought I would share the article below- Happy Thanksgiving!

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The holidays are a wonderful time of family gatherings, gift exchanges, colorful decorations, bright lights and food; lots and lots of food. To go along with the abundance of delicious holiday cooking we enjoy lounging around on the couch to chat, watch television and catch up on rest and relaxation. It really is the most wonderful time of the year; that is, until we get on the scale or try on our jeans. The next thing we know, it’s New Years Day and we are making our New Years resolutions, with “lose weight” on the top of the list. 

Here are a few tips to enjoying the holidays while maintaining some healthy habits:

Tip #1 Don’t Eat the Kitchen Sink

The holidays are the most tempting times for overeating and we all know that Thanksgiving Day is the king tempter. Every dish looks delicious, so for starters try getting smaller portions of every dish and eating slowly. By eating smaller portions at a slower pace the body will feel satisfied without feeling stuffed.

Tip #2 Take a Walk

Rest is not only good for our bodies-it is a necessity to maintaining a healthy lifestyle; but so is exercise.  Try taking a brisk walk sometime during the day, going to a park or playing with a child outside. Even a small amount of exercise is better than none at all. The benefits to exercise are vast and include but are not limited to better cardiovascular health, circulation, strength, and overall well being.

Tip #3 Don’t Pass the Turkey

Turkey is not only delicious but good for you too. Turkey provides protein which is essential for the body to function properly. Protein is an important component to bodily process related to metabolism, it’s needed to build muscles, and is important in repairing cells. Turkey is a source of selenium which is essential for the body but only needed in small amounts. Selenium produces antioxidant enzymes and helps prevent cellular damage from free radicals. Enjoy the healthy benefits of leftover turkey in soups, casseroles and sandwiches.

Tip #4 Enjoy All That God Has Made To the Glory of God

God has made food for us to enjoy! So enjoy the Holidays and enjoy the food God has so kindly provided (see 1 Timothy 6:17). While we enjoy our food, we are also to remember that, “whether [we] eat or drink, or whatever [we] do, do all to the glory of God (1 Corinthians 10: 31). Make this holiday a little different by leaving the sink in the kitchen and strapping on some walking shoes.

By Trillia Newbell

Scripture Quotations are from the Holy Bible, English Standard Version ®, Copyright © 2001 by Crossway Bibles, A Publishing Ministry of Good News Publishers. Used by permission. All rights reserved.

I am excited to post two interviews with Travis Maples (Navy) and Matt Carr (Army). I have had the privilege of knowing these two guys for several years. Travis Maples is married to my dearest girl friend Amy and writes for the Man Speak blog mostly focusing on evangelism. Matt Carr and I worked together as interns with Volunteers for Christ, our church based campus ministry. It is a joy to get to learn from these two military men and my friends today.

Travis Maples

Branch: U.S. Navy

Duty Station: Commander Seventh Fleet(USS Blue Ridge) Yokosuka, Japan 1998-2002

Rate(Job): Radioman

Rank: Petty Officer Second Class

Besides running everyday, these were the two exercises that probably contributed most to my losing 35lbs in 8-9 weeks; plus there was no snacking and we ate only at meal times.  Since you were burning so many calories and not getting any snacks I wolfed down things that I normally wouldn’t eat i.e. mixed vegetables and brussel sprouts, lima beans.  Whatever they put on your tray you destroyed.

8 Count Body Builders

Start in the standing position

1. Squat down putting your hands by your feet
2. Kick your feet back to come to the push up position with arms extended
3. Lower your torso and stay there.
4. Raise your torso having completed one push up
5. Spread your feet apart
6. Bring your feet back together
7. Kick your feet back under you and remain in the squatted position with your hands by your feet
8. Come back to the standing position

And you have completed 1 repetition.  Keep in mind you do not move on to the next station until the instructor called out the next number i.e. you could remain on station 3 which is the lowered push up position until the instructor called out “4″. 

Flutter Kicks

Lie flat on your back

Bring your feet 6 inches off the deck.

Alternate kicking your feet with legs straight back and forth in a 4 count repetition.

Matt Carr

U.S. Army

Lieutenant

Served in Iraq for approximately 2 years

Our workouts in the Army tended to focus on cardio (a lot of running). The workouts would always begin with a lot stretching and warming up then we would embark on a 3-5 (on average) mile run. Sometimes we would do our cardio workouts on a track where we would do intervals ( i.e. sprint for 400m, jog for 200m, sprint again for 400m, etc…). Following the run we would then do some sort of workout routine. For instance if we were doing an upper body routine it may consist of push-ups (regular, close-grip, wide), pull-ups, chin-ups, etc…And, in almost every workout we did some sort of ab routine, crunches and sit-ups.

Maintaining your physical fitness as a soldier is very important. The tasks you have to accomplish and conditions you may find yourself in take a toll on your body, demanding you to stay fit.

Thank you Matt and Travis to taking time to give us some examples of your military workouts. Thank you for your service in the military. Most of all thank you for your love for God.