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Spiritual

FINISH WELL, FINISH STRONG 

By Loretta Shelton and Pastor Marlin Harris

“I have fought the good fight, I have finished the race, I have kept the faith.”

2 Timothy 4:7

The Apostle Paul uses an illustration in 2 Timothy 4:7 reminiscent of competing in the Roman Olympic games in order to demonstrate the Christian believer’s life of faithfulness. He says, “I have fought the good fight, I have finished the race, I have kept the faith.”

What is remarkable is that Paul makes these comments while imprisoned in a Roman jail knowing he is at the end of his life and consequently at the end of his God-given mission. Throughout Paul’s Christian journey, he remained steadfast and loyal to his calling, despite the unimaginable obstacles and perils that he faced. Paul remained faithful to his ministry for the sake of Christ by fighting what he called “the good fight of faith” (2 Timothy 4:7). This means he maintained a godly character, lived by Biblical principles, and was unwavering in his faith and trust in God. This characterized Paul’s life regardless of the unpleasant circumstances he was often attacked with. He did not rely on his past service, but he persevered and served God until crossing the finish line at the end of his ministry on earth. 

Like the Apostle Paul, we must live this Christian life with the same convictions and grit as the athletes competing in the Roman games. Christians must run the race, fight the good fight, and endure hardships with bravery, in order to receive the prize of an incorruptible crown that never fades away. The qualifications required to receive this coveted prize are to run lawfully and diligently until we finish. Running this race means honoring God with our hearts and bodies, developing a character that looks more and more like Christ each day, and living a life that pleases our Father, and is worthy of the great redemption that we have been graced to receive. 

 We must start, run, and then finish the race. We will finish because no believer ever runs the race of his life alone. The Lord Jesus Christ runs with us, and He will get us to the finish line if we stay the course and “finish well and finish strong”. 

When you are running the race of life there are a few things you want to be sure to do. First of all, you must be spiritually prepared for the journey. This spiritual preparation is impossible without being filled with the Holy Spirit, for which there is no substitute. The scripture is clear that we are to be empowered by the Holy Spirit if we hope to accomplish anything in this life that brings glory to God. The Spirit of God empowers us with wisdom, strength, and godliness that causes the blessings of God to rest upon our journey. He alone conditions our hearts to endure the pain of the race and to not turn back or give up before we reach the finish line.

Secondly, we must endure the necessary disciplines needed to prepare us for the rigor of the race we are to run. When runners prepare for lengthy marathons they will often spend months preparing themselves physically for that one race. They will attempt smaller races and work their legs and test their endurance with exercise regimens. They do this so that when they are in the ‘big’ race, they will have the strength to finish. Finishing our Christian race is more about the strength of our spirit than it is about the desire we may have in our hearts. Many people start out with Christ, and they desire greatly to finish, but they have not developed the spiritual strength to endure the trials and tests that befall them along their journey and they, sadly, fall away.  

Jesus speaks about this reality in Matthew 13:1-9 when He shares the Parable of the Sower, where he outlines four different scenarios of seed-planting. One of his 4 scenarios involves a farmer who sowed his seeds in soil that was cluttered with rocks. He says that the soil received the seed quickly, but because the ground had not been tilled and prepared, the rocks were too numerous in the soil and made the soil depth shallow. Soon the seed died in the soil because there was no depth created by tilling. This is what happens to any of us who set out to run this Christian race, and we have not had the hard, stony rocks in our hearts, minds, and habits broken up and tilled away. Without the discipline of dedicated study of the Word of God, the daily practice of prayer, and regular worship and thanksgiving to God, we will not be able to break those hard rocks that have settled into our hearts and have made them resistant and impervious to the convictions and truths of the Word of God.

Lastly, and perhaps most importantly, every sincere believer must have an ardent and passionate desire to finish their race well. 

God placed that desire in your heart when you gave your hearts to the Lord Jesus Christ. The only way to satisfy that aching and longing in your soul to finish well is to daily discipline your life with the Spiritual practices of prayer, worship, and time in the Word. As you attend to the things of God, He will attend to the cares and desires of your heart. Let’s lay aside the weights and the many distractions, and run this race with all we have so that when we are finished, we will feel our Master’s embrace and hear him say, “Well done”.

PRAYER

Holy Father, we all have our own individual race to run. May You grant us the strength and the conviction to run our race well. Remove the hindrances from our path, and unchain our feet from the heavy weights and burdens that have weighed us down. Lord, grant us the freedom to run and not get weary, and to walk and not faint. In Jesus’ Strong Name, I pray. Amen.

DAILY SPIRITUAL EXERCISE

Spend today surveying your life to determine what are those weights and distractions that make it difficult for you to finish your race well. Consider those challenges, temptations, and tests that you are engaged in daily, and actively name them before the Lord, and make the decision to do whatever is necessary to lay them aside. Seek the Lord for His strength and lean upon the Holy Spirit for His guidance.

PRACTICAL

WHAT’S YOUR S.H.A.P.E? – A BRAND NEW YOU IN 2022

By Loretta Shelton

“But I discipline my body and bring it into subjection, lest, when I preached to others, I myself should become disqualified. “

1 Corinthians 9:27

As we enter the year 2022, we are on the horizon of becoming a brand new person. Many of us make New Year resolutions to get in shape, modify eating habits, lose weight and grow spiritually. This transformation depends on setting goals and a made-up mind for a continuous state of improvement (e.g. better health, longer life and/or renewed spiritual growth). Goal-setting requires a certain amount of discipline to achieve desired results. Self-discipline is key to usefulness in the kingdom of God, and also what is needed to achieve any goal that you may set in life.  

Physical lifestyle changes can result in a “better you” if you focus on a mindset of discipline in seeking to reach your goals. In 1 Corinthians 9:27, The Apostle Paul writes about the need to gain control over his body through personal self-discipline. He speaks about not indulging in fleshy desires in order to have an effective ministry. He adopted this mindset which would prevent him from being disqualified from obtaining the ultimate prize of heaven. As Christians, we must seek to develop a similar mindset – a mindset of discipline, service, and surrender, to obtain the prize of heaven.  

One way to become more impactful in your personal ministry, as well as your personal life, is to understand, utilize and exercise your spiritual S.H.A.P.E.  S.H.A.P.E. is a simple acronym used by Pastor Rick Warren, and stands for  Spiritual Gifts, Heart, Abilities, Personality, and Experience. Each of these areas, when surveyed, will help us to better understand who God created us to be, and what He intends for us to do with our lives. Our life’s goals are to fit our S.H.A.P.E., and we should use everything about our unique personhood to fulfill the purpose for which God made us. Knowing and living in your best S.H.A.P.E. is essential in preventing us from being disqualified and missing the mark that God intended for us to hit.

Knowing and understanding your S.H.A.P.E. will provide you a deeper perspective of the design God has for your life. Understanding and developing each of these areas provides a unique roadmap of how God wants to use you to advance His Kingdom’s purposes on earth – and in your life as well.

Knowing our spiritual S.H.A.P.E. is a critical and indispensable part of our spiritual growth. But also, knowing what kind of physical “shape” we are in is very important to our spiritual development and overall health as well. We cannot forget that our bodies are the earthly temple of the Holy Spirit. When we allow unhealthy habits and practices to hinder us from becoming our “best selves” physically, we may not realize it, but we are also allowing those things to stop us from becoming our “best selves” spiritually also. Becoming your ‘best self’ means focusing your heart on your spiritual and emotional health, as well as giving careful attention to ensure that your physical health is free from illnesses and diseases that are caused by unhealthy habits and unwise choices.

Therefore, it is important to practice personal discipline and self-care in order to be prepared for the physical and spiritual calling that we all have in our lives. Sometimes we can become lax and unmotivated in continuing with our physical journey, which might lead to us getting out of physical “shape” and spiritual “S.H.A.P.E.”.  

This actually happened to me when I became a caregiver for my mom for 4 years. I lost my focus on physical discipline and was inconsistent with exercise, all while developing poor eating habits, which resulted in me gaining 40 pounds. 

My doctors considered me overweight for my height and age. This was not healthy, and I knew that it didn’t honor the Lord, nor did it honor the body that the Lord had entrusted me with. I made up my mind to reverse my slow, downward spiral towards illness and poor health by pushing my heart towards discipline and re-directing my efforts towards a transformative, healthy lifestyle. I am far from perfect, but by God’s grace I am achieving success in transforming my life by exercising more and eating a daily nutritional diet.

The following exercise tips have been very helpful for me, and perhaps they can assist you in your physical journey towards getting in ‘shape’ and in “S.H.A.P.E.”.

(Note: These are only recommendations for becoming active. 

You should always check with your physician or medical care provider before attempting any exercise or movement suggestions.)

PRACTICAL ACTION TODAY

Beginners Level Equipment: 1 to 2-pound weights

Intermediate Level to Advanced Level Equipment: 5 to 10-pound weights  

Beginners Level  

- Jumping Jacks: 3 sets of 10 repetitions  

- Bicep Curls: 3 sets of 10 repetitions  

- Sit-ups: 3 sets of 10 repetitions  

- Ab Crunches: 3 sets of 20 repetitions  

- Calf Raises 3 sets of 15 repetitions  

- Squats: 3 sets of 10 repetitions  

Intermediate Level to Advanced Level 

- 1 minute of Jumping Jacks

- Bicep Curls: 3 sets of 15 repetitions

- Sit-ups: 3 sets of 25 repetitions  

- Ab Crunches: 3 sets of 50 repetitions  

- Calf Raises: 3 sets of 30 repetitions  

- Squats: 3 sets of 20 repetitions   

The above are suggestions only. Please feel free to adjust or augment as you deem appropriate for your health and comfort level of activity.

PRAYER

Dear Lord, thank you for blessing me with this very precious body. Help me care for it and protect it from disease by reminding me that Your precious Holy Spirit lives inside. May my body bring you glory. Let the choices and decisions I make today move me closer towards my “best self” physically and spiritually. In the Name of Your Son, Jesus. Amen.

ADDITIONAL RESOURCES

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Spiritual

THE COMFORTER

By Matthew Pryor

(Content Taken From The Body Tithe Devotional, Spiritual Encouragement for Your Journey)

And I will pray the Father and He will give you Another Comforter…

John 14:16

From time to time, I like to tackle do-it-yourself (DIY) projects. I’ve done simple things such as replacing light fixtures, ceiling fans, and plumbing hardware. I’ve done slightly more complex tasks: building bookshelves, window boxes, and raised garden beds. I’ve also done more advanced projects, including building a shed and finishing our basement. I’m certainly no pro and I know my limits. I also know that regardless of the project, at least one factor can determine my rate of progress: the tools I use. For instance, trying to unscrew faucet hardware with an adjustable wrench is an exercise in busted knuckles and utter frustration . . . not that I’d know. However, if you have a “basin wrench,” it takes seconds. Try ripping long, straight sheets of plywood with a reciprocal saw. Not gonna happen. You’ll be sanding for days trying to make your edges straight. Do it with a table saw, however, and they’re perfect every time. Even simple things, such as using a rubber mallet rather than a hammer to protect finishes, provide a better end-product. 

Each tool has a specific purpose and is uniquely designed for each respective task. If it can complete the job thoroughly and efficiently, it’s the right tool. Trust me, the right tool makes all the difference. 

Spiritually speaking, however, isn’t it just as easy to reach for the wrong tools? A bad workday or stressful moments with the kids has us reaching for pizza or chocolate or both. An argument with our spouse results in a mind-numbing escape to the internet for a couple of hours. A bad breakup has us renting sappy love movies. Then, rather than waking up early to spend quality time with God in devotion, we sleep in, postponing life for just a little while longer. 

Or perhaps it’s the opposite. The rough times we’re facing have us obsessed with working out. Soon enough, we are trying to outrun, out-lift, out-bike, out-stretch, and basically outwork our issues. The gym has become nothing more than a hiding place. Instead of calling out to God, diving into Scripture, or cultivating our hearts in worship, we spend our time 

doing something that yields no spiritual benefit at all. Rather than being still in Him or relying on the Holy Spirit in us, we try to self-medicate by reaching for the wrong tools in our own form of spiritual DIY. In so doing, the screws break, the wood warps, and we get splinters in our hands, and in our hearts. The “project” is a giant mess because the wrong tool falls short every time. 

Fortunately, for Christians, our Father specializes in fixing things. He is the “God of all comfort” (2 Corinthians 1:3–11), who “never leaves or forsakes us” (Hebrew 13:5), and has given us “eternal comfort” (2 Thessalonians 2:16–17). To express his abundant and never-ending goodness toward us, He sent His Son to die for our sins and purchase our salvation through His cross. Then He sent His Holy Spirit to minister to us and comfort us until we are united with Him. 

It is both interesting, and critical to note that the same Greek word used to describe the Holy Spirit as our advocate and counselor, parakletos, can also be translated as “helper” or “comforter.” How amazing to find, that no single word can adequately describe this wondrously beautiful Third Person of the Trinity. Now when we read John 14, we are able to do so in a whole new light: “And I will ask the Father, and he will give you another Helper, to be with you forever,”—verse 16.

A helper sent to comfort us, forever. A comforter who can satisfy us in a way that pizza and chocolate, exercise and sleep, TV, relationships, riches, and influence never could. Remember, we are notoriously bad tool pickers and, without fail, the wrong tools fall short every time. The Holy Spirit, however, never falls short. As with the right tool in some DIY projects, the Holy Spirit’s purpose is specific and unique for the tasks that we are daily confronted with. Whether we are facing a challenging marriage or wayward child; whether it is failing health or an uncertain future, the Holy Spirit can resolve the dilemmas and bring comfort to our aching hearts every time. 

In any DIY project, the right tool needs skilled hands to be productive. Not so with the Holy Spirit. He is wholly sufficient on His own. In fact, the more we try to do things on our own, the less effective we are. It’s like squirming in quicksand; the harder we try, the faster we sink. That’s why spiritual DIY doesn’t work. We can’t resolve the huge problems we face. We are not wise enough to navigate through the complicated predicaments we are often faced with. There are some issues that human effort and skill will never satisfy. We need more of Him and less of us. His guidance is necessary for our success in life. His strength is needed for our weaknesses. Therefore it is no surprise that God made provisions for our insufficiency. 

He says, “But the Helper, the Holy Spirit, whom the Father will send in my name, he will teach you all things and bring to your remembrance all that I have said to you.” (John 14:26) 

Struggling with your faith can send you reaching for the wrong tools. If you develop a habit of using them, they will not only make little difference, but eventually, it’s going to hurt. That hurt will have you longing for help. Stop. Listen to the voice whispering in the quiet of your heart. Hear Him? That is the Helper, the Master Comforter. Sent from the Master Craftsman, and only He can fully nurture your soul. He can remind you of all that Jesus, has taught us in the Word. When you hear the Comforter’s voice calling and feel Him working within you, follow in obedience. You’ll quickly see that the Holy Spirit makes all the difference. 

PRAYER

Father, thank You for sending the Holy Spirit to comfort me. Will You forgive me when I reach for the wrong tools? Please help me to get out of my own way and to allow the Helper to work within me. In the Name of Our Great Carpenter, Jesus, Amen. 

DAILY SPIRITUAL EXERCISE

Practice what I call “spiritual breathing” throughout the day. Spend time breathing in the peace and comfort that Holy Spirit brings, and breathing out the toxic worry and stress that self-effort brings. Breathe in the solace that comes with resting and trusting in Jesus, and breathe out the frustration and disappointment that comes with striving to gain success and power on your own. 

Also, pray for comfort, knowing that the Holy Spirit will direct us back to the Lord Jesus, reminding us what He has already said and done.

Physical

LET’S MOVE

By Loretta Shelton

Sir Isaac Newton’s first law of Motion states that “an object at rest stays at rest and an object in motion stays in motion.” Therefore, my sisters and brothers, in order to avoid becoming sedentary in our lives, let’s move to achieve our fitness goals. These goals will perhaps include spiritual fitness, emotional fitness, and/or physical fitness—- all with the end goal of finishing well and finishing strong. 

Walk, Jog, or Run: 

Due to life events, weight gain, and physical limitations, I am unable to run as I did 10 years ago. Due to the difficulty caused by the weight gain and physical limitations, I had inadvertently developed a slightly sedentary life. I soon realized that I needed to move from a sedentary lifestyle and return to the basics of understanding movement and the impact it has on my level of fitness. I regained my desire for moving and running by returning to the basics – ‘WALKING’. Depending on an individual’s level of fitness, I recommend walking at least 5,000 to 8,0000 steps per day. Intermediate to Advanced walkers should target 10,000 to 15,000 steps per day.

We have to sense the urgency of getting up and moving. Being sedentary and lacking movement in our lives, will cause our muscles and bones to slowly lose their strength and agility. All of us are getting older and the aging process can become even more difficult on our body when our bones, joints, and muscles are not being utilized. You and I can’t afford to not move. We have to keep our bodies healthy and strong. 

So…Okay, here we go ---- 1, 2, 3 ---- 1, 2, 3 ---- LET’S MOVE!!! 

Equipment that you Might Use: 

Invest in running or cross-training athletic shoes, running socks, a pedometer, or some type of tracking device to track your steps (e.g., watch, Fitbit, etc.), appropriate attire, and a “made up mind”. 

Be Sure to Stretch – Before and After Running

Here is a very basic and simple ‘moving’ exercise regiment that might help with becoming more active.  These are only recommendations for becoming active. 

You should always check with your doctor or medical care provider before attempting any exercise or movement suggestions.

1. 30 Jumping Jacks

2. 20 Squats

3. Standing Quad stretch – Hold for 30 seconds for each leg

4. Calf Stretch – Hold for 30 seconds for each leg

5.Arm rotations 15 rotations clockwise, 15 counterclockwise

PRAYER

Father, I thank you that you have given me the active use of my body. I am reminded at this moment of countless numbers of people who do not have the ability to walk, stand, or even do simple movements. Thank you for your blessings and grace in my life. Teach me to be a good and healthy steward of my body by moving, walking, running, and exercising. Give me the strength that I need to stay active. In Jesus Name, Amen.

ADDITIONAL RESOURCES

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Spiritual

GOOD PRESSURE

By Frank Luke

“I press toward the goal for the prize of the upward call of God in Christ Jesus.”

Philippians 3:14

Have you ever heard the saying, “Pressure will burst a pipe”? For those of you who have never heard this saying, it’s a metaphor that suggests that when you’re carrying a lot of stress, feeling overwhelmed with the excess negative weight of life, and not taking care of yourself, the pressure of life can break the strongest person down. Applying enough pressure to the strongest substance can break it down and crush it. However, today we are talking about a different kind of pressure. 

Rather than being pressed down by pressure from life, we will see that applying pressure to life, with God’s goals in mind, can build up even the weakest among us. 

Generally, when you go to the hospital for any medical condition, it doesn't matter if it’s a major or minor concern; taking your blood pressure will always be one of the first things that the attending nurse will do. The goal in checking your blood pressure is to see if it’s high, low, or what medical providers deem a good pressure reading. This is one of their first protocols because the status of your blood pressure has a significant influence on how your medical team will move forward with providing for your care. Your blood pressure levels are extremely vital for determining your overall well-being, as well as how doctors perform the necessary steps to help you get well. A good pressure reading assures doctors that although it may be something wrong with your body, your current blood pressure suggests that it’s not fatal.

This is why the Apostle Paul encourages us to PRESS, with a specific goal in mind. The goal is what the Apostle called ‘the prize of the high calling in Christ Jesus’ (Philippians 3:14). This high calling is living in the fullness of our redemption and salvation. In essence, living a fulfilled and complete spiritual life. This full and complete life includes a universal aspect, as well as a personal aspect. Universally, there is a high calling of spiritual maturity and wholeness in our walk with God. Personally, there is the unique high calling of God’s specific will and plan for your life. 

When we press towards that, we extend every measure of our faith and confidence in God, and our total dependence on the power of the Holy Spirit to navigate us through the waters of life’s ups and downs in order to bring us to God’s perfect will for our individual life. 

The level of pressure you apply towards being who God has called you to be, and experiencing the life that God has determined for you, will determine your success in reaching his goals for your life, even in the midst of the many difficulties you and I so often face. Much like a good blood pressure, strong pursuit of God keeps us in peace, when life seems to be falling apart. Just as exercise, healthy eating, and proper rest keeps our blood pressure at a good reading; digging into the word of God, praying daily, and standing on His promises keeps our life in a proper and healthy relationship with God.

Maintain a good pressure in seeking the upward call of God, and watch God bless you with a prize you will not have room enough to receive.

PRAYER: 

Father, although life sometimes gets hard, we know you are a way maker. Give us the will and the fortitude to push past the issues of life that often cause us to become stagnant, that we may obtain the promise you have stored up for us. We thank you for your promise to give us an expected end, which is good, and not evil. In Jesus' name, AMEN.

DAILY SPIRITUAL EXERCISE: 

“Win your first hour, win your day.”

- Start your day with prayer and worship.

- Stretch your faith every day by meditating in the Word of God.

- Exercise your faith each day by actively turning over every challenge you face to the will and power of God.

Practical

WHAT’S YOUR PAIN LEVEL TODAY?

By Gabrielle Jones and Marlin D. Harris

My God will wipe every tear from their eyes, and there will be no more death or sorrow or crying or pain. All these things are gone forever.”

Revelation 21:4

In my late 20s and early 30s, I lived with the constant pain of osteoarthritis in my left hip, which caused a slow and agonizing deterioration of the cartilage between my bones. Using a cane to walk and get around and regularly needing pain medication constantly made me feel out of sorts, not myself, and even depressed at times. 

Each doctor’s appointment started with the question, “What is your pain level today? I always said “5” because I didn’t want level 10 to be my identity. 

The prayer that I always lifted before God was, “God help me to just keep moving. I am hurting today, but I know you have a greater purpose for my life”. 

Every step that I took, I knew that I was taking it by His grace, and somehow I was strengthened to endure through the pain. At the age of 37, God blessed me with a titanium hip.  

We all experience physical pain to some degree – whether short-term or long-term. 

God used my pain over those young years of my life to help me appreciate His healing power and the perseverance I would need to endure the physical pain that would come with aging. Now at 59, I still have that same new hip, and God has kept me active and moving and being about His business.

I share my story with you because I want you to know how vital it is that as long as you can move your body, you must never stop moving. It is so easy to give in to chronic pain and discomfort and be tempted with the strong compulsion to quit. I understand what it feels like to see a flight of stairs in front of you, and in your mind, you are staring at an unclimbable mountain. During those days, I am so grateful that I found the strength to tackle those stairs one step at a time and keep climbing.

When you are mobile, you build up the muscles that are needed to assist the joints or bones that are causing you the pain. You also train your brain not to send the “stop” impulse to your body when you are mobile, you build the muscles that are needed to assist the joints or bones that are causing you the pain. You also train your brain not to send the “stop” impulse to your body, when it feels discomfort or pain. Movement and physical exercise is vital to helping you manage your pain, and not allowing chronic pain to manage you.

According to painHealth, a subsidiary of the Department of Health, exercise for those who are experiencing chronic musculoskeletal pain can be considered medicine. Numerous medical reports state that if a pain patient can improve their functional abilities (e.g. household tasks, work, walking, stretching, even socializing, etc.) through movement, and exercise then it can have profound and beneficial effects, including reduced disability, reduced depression and improved physical conditioning and increased quality of life.[1]

For everyone, pain may not be chronic; sometimes it is common or related to stress, a sedentary lifestyle, or even a lack of proper sleep. The reality is that no matter what the source of your pain is, you don’t have to allow it to control your life. You can work on defeating your pain, one day at a time. Your answer may not be a new titanium hip, it may be taking a brisk walk three times a week, or choosing to exercise rather than watch your regular television show. No matter what activity you need to help you move closer to less pain, and even pain-free living, you have to believe that you have the power to do it. The only thing that is truly stopping you from trying to move more than you are, is your belief. You must believe that your mind has always been infinitely stronger than our pain.

PRAYER

Lord, I believe that all of my body belongs to you, including the part of my body that is hurting me the most right now. By your power, I refuse to allow the pain that afflicts me to cripple my faith or cheat me out of my push to heal. I pray for your strength when I feel that I can’t go on. Enable me to tackle each day from morning to evening moving constantly by the power of your Spirit. In Jesus Name, I claim victory over my pain. Amen.

PRACTICAL ACTION TODAY

Here are a few helpful tips that will help you become more active and begin your journey to decreased pain.

1. Identify a safe location to walk with a friend. Include paths or trails that have hills.
2. Pick a time of day when there is a fair amount of walkers at that location. 
3. Always stretch before you start walking.
4. Start with a brisk 30-minute walk 3-4 times per week. Walk slower if you have mobility issues.
5. Consistency is your key to success. Make every step a reminder of God’s grace and how He has brought you through every season of pain.
6. Remember to always be aware of your breathing to help you get through your walk or workout.  ‘And the Lord God formed man of the dust of the ground, and breathed into his nostrils the breath of life' (Genesis 2:7). Add cardio to your weekly exercise plan. Here are a few videos to consider.

Daily Stretch – What a beautiful name it is https://www.youtube.com/watch?v=jZ9oCbS7Rgc

Christian Dance Workout – 15 Minutes (high impact and low impact) https://www.youtube.com/watch?v=F9012h9L4bc

[1] Department of Health, Government of Australia. 

PainHealth Agency. https://painhealth.csse.uwa.edu.au/pain-module/movement-with-pain/

ADDITIONAL RESOURCES

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Spiritual

A Tale of Two Sisters

By Marlin D. Harris

And she had a sister called Mary, which also sat at Jesus' feet, and heard his word. But Martha was cumbered about much serving, and came to him, and said, Lord, dost thou not care that my sister hath left me to serve alone? bid her therefore that she help me.

Luke 10:39-40

Charles Dickens wrote his famous book, “A Tale of Two Cities”, by beginning it with the tension of contradictory realities existing within the same historical era. He writes, “It was the best of times, it was the worst of times… it was the season of light, it was the season of darkness, it was the spring of hope, it was the winter of despair.” What Dickens is trying to convey here is that within one single period of time, there can be contradictions to how we experience it. Two people can be living in the same moment, engulfed by the same environment, and be concurrently having two completely different experiences. This happens to me every time my wife and I sit to watch a Hallmark romance movie. 

We walk away having had two completely different experiences. She thinks it’s the sweetest, most romantic thing ever, and me? – well, I am sitting on the couch literally praying to be rescued by the next commercial! We were in the same place, engulfed by the same environment, but had two completely different experiences.

The same thing is often true in our spiritual relationship and experience with God. Some people relate to God from a position of ‘love’, and others relate to God from a position of ‘labor’. It’s the age-old dialectic of knowing God more as a Father or knowing Him more as a Master. To be sure, He is both our Father and our Master, but the question is which understanding of God drives your service and devotion to Him. One experiences God out of the depths of an intimate relationship with Him, the other experiences God out of the compulsion of duty and obligation to serve Him. For one person, it’s about ‘worship’, and for another, it’s about ‘work’. 

One person serves Christ deeply moved by their faith while following Him, another serves Christ deeply moved by their fear of failing Him. For so many of us, there is this strange dichotomy between duty and devotion; between service and surrender. I am not suggesting that either is wrong, but the longer I experience God, the deeper I find myself being drawn to one, far more than I am to the other.

Jesus addresses this duality of relating to Him when He took note of the vast differences between the way two sisters were entertaining His company. He had traveled to Bethany and, as his normal custom was, He turned in to the home of Mary and Martha to stay for the next few days. At the time of the evening meal, Martha scurried about in the kitchen to prepare the meal for Jesus and possibly even for His disciples to eat. 

She was performing a seemingly necessary task. These men had traveled a significant distance for the better part of the day, and now they were guests in her home. As their host, hospitality is her duty, and not to mention, Jesus, her Master, is sitting in the next room and no doubt waiting to be served. He is spending His time teaching, but she is convinced that when the lesson is over, He will be hungry, and deeply disappointed if the evening meal is not prepared. She thought to herself, “the work that I am doing is not an extracurricular activity, this is necessary work for the sake of the Master’s comfort and pleasure”. 

She franticly kneads the dough for the bread, heats the makeshift oven, prepares the spices for the meal, and hurriedly attends to the table settings. She is far too busy to hear the message that Jesus is sharing; she is preoccupied working for Jesus, and she simply doesn’t have the time to listen to Jesus.

Now Mary, on the other hand, was engrossed in a completely different experience. She has her eyes fixed on the Savior and is quietly and pensively seated at His feet, soaking in every word that He spoke. Her heart needed to be filled with the truths that Jesus was sharing, and she cherished this opportunity to be near the One whom her soul loved. The meal, though critically important to Martha, was not quite as important to Mary. 

Soon a complaint rises from the kitchen from Martha, the self-appointed attendant to the meal. She complains that she has been abandoned to toil in the kitchen alone, while Mary enjoys the luxury of relaxing in the living room with the guests.  

What is happening here is that Martha is experiencing frustration and Mary is experiencing fulfillment. Frustration is the feeling that you experience when your efforts don’t yield the results you were expecting. It’s a very difficult place of trying as hard as you are able, yet always falling short. This must be an exhausting way to experience your relationship with God. You try to serve Him, but You end up disappointing Him. 

You make every attempt to change your habits, thoughts, mindset, and behavior, but you only find yourself falling back into the same old patterns and the same old mistakes as before. You are faithful with church attendance, but you rarely feel fulfilled by the experience of worship. There is this emptiness in your heart that all of the songs and church services have never been able to erase. You are drowning on the inside, and nobody around you seems to notice. This is your Christian life and it has brought you to a place of deeply felt, silent frustration.

You are in the kitchen working and serving with rapt attention, but it seems as if Jesus and Mary are not even noticing your efforts. Beloved, if this describes your spiritual experience, I want to tell you that this is certainly not the way God intended for your relationship with Him to be.

Here is the one thing that maybe could make all the difference. You have to learn how to stop trying to live this life in your own efforts. God’s love for you is not at all dependent upon how good of a meal you make for Him. You can’t earn forgiveness from your past sins by trying to undo them with good deeds in the present, nor can you erase the feelings of your own inadequacy by an attempt at unrealistic moral perfections. Grace doesn’t come because we work hard enough for it, or because we deserve it. Grace comes because God loves you without there ever being any possibility of you earning that love. 

This is the truth about the freedom that we have been designed to have in Christ Jesus.  

Many of us are stuck in Martha’s misery, and never able to fully enjoy Mary’s mercy. One of the primary reasons for our misery is because we have judged Jesus incorrectly. We see Jesus through the lens of justice and not through the lens of mercy. We believe that He is a God who is judging us and we keep coming up short. We are incurably sin-conscience and we live our lives driving from the vantage point of the rear-view mirror. We have never truly accepted Jesus’ forgiveness. We have never fully believed that we are unconditionally loved. 

We are still trying to “be”, what Jesus says we have already “become”. This is Satan’s best-kept secret. He loves to keep you striving to become what you already are. This striving only produces failure. And that failure is the heart of our frustration and our unspoken sense of unworthiness.  

You have been called to be Mary and not Martha. 

Martha was miserable because ultimately it wasn’t Mary that she was frustrated with, it was actually Jesus. 

Notice to whom she addressed her complaint. She said, “Lord, send my sister to help me with my work”. She was saying to Jesus, don’t you care? Can’t you see me out here working? It is the same cry of the disciples who fought valiantly against the wind and raging water, only to have their efforts defeated hopelessly throughout the night by the storm that they were battling. In a moment of frustration, they came to Jesus and said the same thing Martha was saying, “Master, carest thou not that we perish?”. As long as you try to battle the winds of your life by yourself, you will feel the same frustration that the disciples and Martha felt. You will feel alone and eventually you will lose the battle that you fight. So many of us are fighting battles and serving tables and striving in the sea of human efforts, and God is calling out to us to come to Him and find rest.

Jesus’ response to Martha, is his exact response to us: we are “worried and troubled about many things, but only one thing is needed.” How freeing is that word from the heart of our Savior: “only one thing is needed”.  

If only we could see all of our life reduced to only one necessary thing. That one thing is to fully trust in the unconditional love of God. That is what Mary found, and Jesus said it will not be taken away from. If only you could find it, you too would possess it forever.

PRAYER

Loving Father, teach us how to receive Your Love so that our striving and working would finally cease. We rest in the love that You have given, and we lean on Your every word. May we be like Mary and find our rest at Your feet. In Jesus Name, Amen.

Practical

GET A LITTLE R&R, NOT A TOMBSTONE WITH RIP

By Dr. Reggie Anderson, MD 

(Content Taken From The One Year Book of Healing: Daily Appointments with God for Physical, Spiritual and Emotional Wholeness)

Why am I discouraged? Why is my heart so sad? I will put my hope in God! I will praise him again—my Savior and my God! Now I am deeply discouraged, but I will remember you.

PSALM 42:5-6

Three chemical systems in the human brain—serotonin, norepinephrine, and dopamine—help us stay balanced emotionally. God created our bodies to have checks and balances, as well as backup systems to keep us healthy emotionally and physically. 

However, we were not created for a broken world. We were made to live in paradise. So there are times when our environment seems to overwhelm even our backup systems. At times it can seem as if the world is spinning out of control. The days rush by, and the more we do, the more we feel we must do. We never seem to get enough rest. 

I think the rat race is especially bad in the United States, where the American Dream has become more of a nightmare. Depression affects more than one-third of the population to the degree that they will need outside help at some point. There is no shame in needing help. And there is no shame in stepping aside to take care of yourself. I tell my patients the same thing I tell myself: Make time to recover from the battle. We all need to get some R&R (rest and relaxation), or we’ll end up with an RIP sign over our resting place. 

God knows we occasionally need a break from the world. That’s why he wants us to rest in him. He wants us to sing songs from happy and hopeful hearts. The writer of Psalm 42 asks many of the same questions we ask; but ultimately he knows that his hope is in God. At night when he is discouraged, he sings songs of prayer and praise. This ancient practice is the same thing that will help us live happy, balanced lives even when we have a chemical imbalance. 

Commit to getting out of life’s rut and seek others to hold you accountable. Restoring your soul might be as easy as sitting quietly and enjoying the simple things in life. Sadness is commonplace, but you don’t have to live there. You are not alone. Help is available. Step outside of yourself to find someone who can help.

PRAYER

Lord, help me to lean towards health today.

Help me:

To do something healthy

To say something healthy

To eat something healthy

To feel something healthy

To think something healthy 

To believe something healthy

In Jesus Name, Amen.

ADDITIONAL RESOURCES

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Spiritual

SINGING IN THE FIRE

An excerpt from the Diary of Mrs. Susannah Spurgeon, wife of the famed 19th Century minister, Charles H. Spurgeon.

Article Commentary by Marlin D. Harris

Mrs. Charles H. Spurgeon suffered tremendously with poor health for more than twenty-five years. Her illness, which at times was acutely painful, caused her much discouragement, and she often wondered why God would allow her to undergo such suffering. The following has been taken from her personal diary.

“At the close of a very dark and gloomy day, I lay resting on my couch as the deeper night drew on, and though all was bright within my cozy little room, some of the external darkness seemed to have entered into my soul and obscured my spiritual vision. In vain, I tried to see the hand which I knew held mine and guided my weary feet along this steep and slippery path of suffering. In sorrow of heart I asked, ‘Why does my Lord thus deal with His child? Why does he so often send sharp and bitter pains to visit me? Why does He permit lingering weakness to hinder the sweet service I long to render to His poor servants?’ These fretful questions were quickly answered, but through a strange language, of which no interpreter was needed except the quiet whisper of my own heart.”

“For a while silence reigned in the little room, broken only by the crackling of an oak log burning on the hearth. Suddenly I heard a sweet, soft sound, a little clear, musical note, like the tender trill of a robin beneath my window. ‘What can it be?’ I said to my companion, who was dozing in the firelight; ‘surely no bird can be singing out there at this time of year or night!’ We listened, and again heard the faint, mournful notes, so sweet, so melodious, yet mysterious enough to provoke for a moment our undistinguished wonder.”

“Presently my friend exclaimed, ‘It’s coming from the log on the fire!’ And we soon ascertained that her surprised assertion was correct. The fire was unshackling the imprisoned music from the old oaks’ heart! Perhaps the old oak had acquired this song during the days when all went well with him – when birds tweeted merrily on his branches, and the soft sunlight painted his tender leaves with gold. But he had grown old since then and this old oak had hardened. Ring after ring of knotty growth had sealed up the long-forgotten melody until the fiery tongues of these flames have come to consume his callousness and hardened bark. But at last, the intense heat of the fire had now wrung from him both a song and a sacrifice at the same time.”

“Oh! What a thought! When the fire of affliction draws songs of praise from us, then indeed we are purified and our God is glorified! Perhaps some of us are like this old oak log – cold, hard and unfeeling; we would give forth no melodious sounds were it not for the fire which kindles all around us. It is the fires burning that releases tender notes of trust in Him, and brings cheerful compliance with His will. As I thought on this, the fire burned, and my soul found sweet comfort in the parable so strangely unveiled before me.”

“Singing in the fire! Yes, the fire is God helping us. If this is the only way to get harmony out of our hard, apathetic hearts, then let the furnace be heated seven times hotter than before. (Daniel 3:19)”

Many rejoicing Christians never learned to sing until the flames were kindled upon him.

I read this story recently and began to think about the trials in my own life, and wondered if I have the kind of faith that 'sings in the fire'. It seems that lately many burdens and trials lay constantly at the door of my heart, and the waves of ministry stress and life stress come crashing down upon my frail vessel, and I have wondered if I can keep my ship atop the water. But then I read the Apostle Paul’s simple verse of truth in 2 Corinthians 4:17; “For our light affliction, which is but for a moment, worketh for us a far more exceeding and eternal weight of glory”.  After reading this verse, and reflecting on Mrs. Spurgeon’s words, a comforting peace came over me, and my heart started to sing:

When Peace Like a River Attendeth My Way,

When Sorrows Like Sea Billows Roll,

Whatever My Lot, Thou Has Taught Me To Say,

It Is Well, It Is Well, With My Soul.

PRAYER

Lord may you always give us a song that we can sing, even in the fire. In Your Name, we pray, Amen.

Practical

GIVING THANKS

By Traci Brockman

“In everything give thanks; for this is the will of God in Christ Jesus for you.”

1 Thessalonians 5:18

What if you wake up tomorrow with only the things you thanked God for today? What a provocative question. It is not being asked to coerce or shame anyone into saying thank you, but rather to show how full and rich our lives are when we become aware of the blessings and gifts that God provides. Gratitude is the one spiritual emotion that makes us unmistakably aware of the blessings that we have been given. It immediately takes our focus off of what we don’t have and redirects it to what we do have. This simple redirection is perhaps the greatest foundational medicine for our mental and emotional health. Scores of data and research, as well as spiritual wisdom from the Word of God, tell us that there probably isn’t anything better for your mental health than daily practicing the powerful art of ‘gratitude’.

Mental health refers to our emotional state of well-being. It can also be described as feelings of contentment and satisfaction, despite the upheavals of life. Some signs of having good mental health include the ability to feel, express, and manage a range of emotions; the ability to form and maintain good relationships; and the ability to cope with and manage change and uncertainty. 

Gratitude is the quality of being thankful, a readiness to show appreciation, and to return kindness. In some studies, the practice of gratitude has been shown to improve overall mental well-being by increasing happiness and reducing stress. 

Implementing a daily practice of gratitude can be done in a few simple ways. 

1. Write down your Thanksgiving. Consider keeping a journal or small notebook in which you can write down at least one thing you are thankful for each day. Try and do it first thing in the morning or set aside time each day specific to the practice.
2. Write a thank-you note to someone specific. Think of something nice someone has done for you recently, or how special they are to you. Write them a note expressing your appreciation and share it with them. 
3. Take action to help someone carry their load. Regardless of how heavy our own load seems at times, there is always the capacity to give to others and lighten someone else’s load a little bit. Take time to find a way to do something in service to others. 

While the practice of gratitude will not change our circumstances, it does have the power to change our mindset no matter what the conditions of our circumstances are at the time. If we learn to implement the practice of gratitude daily, we will be following the will of God to give thanks in every situation. 

PRAYER

Father, I am thankful for every blessing that you have so richly and mercifully given to me. When I survey my life, it is not filled with many extravagances and luxuries, but it is filled with love, family, peace, health, and the beautiful gift of time. These are worth more than all of life’s luxuries combined, and though saying thank You seems so inadequate, it remains the cry of my heart. In Your Name, I give thanks, Amen.

ADDITIONAL RESOURCES

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