10 Reasons to Buy a Jump Rope

Feeling overwhelmed, hopeless, and held hostage by late night food cravings, I was caught in a vicious cycle of losing a few pounds and gaining them back again. For the most part I attempt to eat healthy everyday. But when a cheat day turns into a cheat week, or a cheat month it all falls apart. A closet full of clothes and nothing looked right on me any more. Lack of motivation, work, travel, injuries, not sleeping well, heat, rain, one excuse after another for over a year led to gaining back almost half of the weight that I had worked so hard to lose.

Several months ago I went to a Sexual Health Seminar for Women over 50 put on by the National Council on Ageing. The seminar focused on several aspects of health and they gave out great gift bags filled with all sorts of treasures. One of which was a jump rope. A jump rope? At my age? I looked at it, smiled over the memories of double dutch with my cousins, and laid it aside.

I prayed for relief from the ups and downs of trying to get back into a workout routine so I could not only lose the weight but sleep better and feel better. I vowed to run more, eat right, drink more water, and get to bed at a decent hour.  I was doing well. I had stopped the weight gain but was still looking for a breakthrough to get back to where I had been.

A few weeks ago a friend sent me a workout video featuring different jump rope techniques. I watched it and laughed. But, something about it kept nagging at me. I got curious and decided to research the benefits of jumping rope. And I was shocked to discover so many reasons to stop laughing and start jumping!

I eagerly but awkwardly picked up my jump rope and tentatively got started. A week later I was again able to pray like the Psalmist, “O Lord my God, I cried to you for help, and you restored my health.”

I couldn’t do much at first. Just a few minutes. I gradually worked up to ten. Then I realized that I could do 50 revolutions with the jump rope followed by 10 push ups. And then I added in squats and chair dips. And a workout routine unfolded. Ten minutes turned into 15, 30, or even 40 minutes. Each day getting more creative and stronger. After the first week I was down 5 lbs and feeling better about myself than I had in a long time.

I’ve discovered a multitude of personal benefits from simply jumping rope but I’ll just share 10 of them here:

1- it blasts calories!

According to Science Daily it’s equivalent to running an 8 minute mile. Jumping rope burns 10-16 calories per minute. Because I’m a slow runner this one made a huge impression on me. It takes me 25 minutes of running to burn the same amount of calories as 20 minutes of jumping rope.

2- it helps improve balance, quickness, and coordination

One of the reasons I quit running for a few months was fear of falling. I had three falls over the past year, the last one in February and I didn’t want to go through that again. Jumping rope took away the fear of falling and allowed me to still get in a high quality workout.

3- one of the best workouts for brain health

Keeping the brain healthy and strong is definitely one of my goals. And the best workouts for the brain involve coordination, rhythm, and strategy.

4- increases bone density

Bone health decreases the risk of injury due to falling and helps maintain a healthy immune system.

5- affordable

You don’t have to join a gym or purchase any expensive equipment. All you need is a jump rope that is the right length for you!

6- convenient

The weather won’t matter and your busy schedule or travel won’t get in the way. You can take it anywhere and use it at anytime of the day.

7- improves muscle tone in legs and lower body

According to Muscle and Fitness jumping rope does more than just give calves a good workout—it also helps to tighten and tone your rear delts, abdominals, quads and hamstrings.

8- helps strengthen lung capacity

As a singer this one is vital to me. I’m always looking for ways to improve my breathing. This exercise encourages your body to use oxygen more efficiently. Resulting in your heart, lungs, and circulatory system being strengthened.

9- lower impact workout with high impact benefits!

According to WebMD if it’s done properly it is less impact on the joints than jogging. The key is to make sure that you are doing it properly by staying on your toes and using your body’s natural shock absorbers.

10- it's fun!

It's exciting to know that I can do the same exercise as an elite boxer or a child on the playground and feel challenged to do more and get encouraged by the results.

I no longer feel as if I have to get up by 6 to get outside to run before it gets too hot. If it rains I’m not held hostage inside waiting for the storm to pass. I won’t give up running altogether. I do love to be outside and I love time I spend out there praying and hearing from God. I still run 2-3x’s a week. But, I find myself looking forward to at least 15 minutes each day with the jump rope. And 2-3x’s times a week I add in body weight exercises as well.

Thanks to the National Council on Ageing in Belize and my friend Camilah, I feel better, I’m sleeping better, and my clothes fit better all because of a simple jump rope!

10 Reasons I Sing

Why sing? As I was reading through the Psalms I noticed the phrase 'I will sing.' As I compiled a list of verses that stood out for me they provoked me to ponder the words of an old song, “I sing because I’m happy and I sing because I’m free. His eye is on the sparrow and I know He watches me.” I love to sing whether anyone else hears me or not, whether anyone chooses to sing along or not, I sing when I'm sad, I sing when I feel overjoyed.

And though I have many reasons to sing

they all basically fall into three categories;

to respond to God,

to recall what He has done,

and to reflect His glory.

Here are 10 reasons why I will sing His praises until my final breath:

1. Psalm 7:17    To praise Him because He is just
2. Psalm 9:2       To praise Him for filling me with joy
3. Psalm 13:6     To praise Him for His goodness
4. Psalm 40:3     To praise Him with new songs
5. Psalm 57:9     To praise Him for His forgiveness
6. Psalm 59:16   To praise Him for His power
7. Psalm 59:16   To praise Him for His unfailing love
8. Psalm 69:30   To praise His name
9. Psalm 75:9     To praise Him for His actions

 10. Psalm 104:33 To praise Him for life

There are some songs that I sing during quiet times alone with God. Just as I pray in the spirit, I also have times when I sing in the spirit. With candles lit and just the voice I cry out to Him in song.

As I lift my voice in praise I’m not worried about the notes, or what words may come. I simply repeat whatever I hear Him saying to me. Last week, after Tom had gone to bed. I got up because I couldn’t sleep. Whenever that happens I grab my bible, light some candles to avoid the harshness of the overhead lamp, and I pray. During the day I had been studying the name Yahweh. So I started reading through some of the verses I had studied earlier. I read Exodus 33:19 that God told Moses that He would pass in front of him and call out His own name.

This short video is the song that I heard God singing to me as I was seeking His face on that quiet dark night.

I'm in awe of how God chooses to reveal Himself to us. I love to sing and I love it when He writes the words of the songs. So for as long as I am alive, at all times, in every season and stage of life, God is worthy of praise, and I have a reason to sing.

Do you sing? I’d love to hear your reasons!

Fragments

In my studies this week one of the verses that I pondered comes from Matthew 10:27. Which says,

"What I tell you now in the darkness, shout abroad when daybreak comes. What I whisper in your ear, shout from the rooftops for all to hear!"

I am grateful that God speaks to us in the darkness. The following thoughts came out of a dark night of the soul. Lifted from the pages of my journal and now in cyberspace for all to see. As I write I can feel God's healing hand massaging a balm into my heart and I am able to breathe. Stepping out of the shadows and into the Light stirs up hope in my soul. And I pray that these words can also awaken your spirit so you can shout when your daybreak comes.

My heart is like a mirror that's been shattered and pieced back together with duct tape and a wish.

Fragmented.

That’s the word echoing in the chambers of my heart. Deep soul wounding pain spreading like a virus throughout my body.  

I can’t even remember the day it began. Some days it feels like I was born hurting. The shards of my heart have been crying out for decades demanding healing, retribution, justice, wholeness, and redemption.

The fragments have craved and sought after full restitution for every loss. Demand after soul splintering demand have strangled all hope for a better life.

Over thinking. Doubting. Fearful.

The world around me is viewed through an out of focus lens. My spiritual growth has been held hostage awaiting payback. I get freedom in one area only to discover three more areas of bondage decided to spring up. Is this warfare? Or is this the Holy Spirit revealing the areas that still need attention? In time I realize that it is God declaring His love for me. He loves me so much that He doesn't want me to be paralyzed by strongholds. So as I'm ready He prompts the next layer that needs healing to reveal itself. Prayer after prayer, dark night after dark night, with each sigh of the soul I get closer to understanding what is going on and why I have felt stuck.

Finally after a time of worship I awaken to the realization that I suffer the weight of an underlying belief that God owes me something. A thought that I’ve never acknowledged but somehow has followed me out of childhood and throughout my adult life.

God owing me? Such a ridiculous thought! God has no debts.

I am aware that thoughts like that are part of a scheme, nothing more than a strategy that can be used by the enemy to create cords around my mind (belief systems) that keep me in bondage.

Wholeheartedly and yet ever so slowly I hand over each fragment of my heart, soul, and mind to Him. I don’t want to fail in reaching the potential that I was designed for. I no longer want to meditate on hurts or offenses.

I chose to stop battling my circumstances and stand up to fight back against my true enemy.

God took on flesh and came to earth. There is a bloodline that has covered all the sins done to me and those committed by me. Praise and thanksgiving are due Him for His work on the cross. The sacrifice of Jesus paid my debts. His blood is priceless and yet He chose to spill it for me. He chose to sacrifice His life for each one of us so that we could have full lives.

He chose to overcome the world so that we could overcome all evil in the world. Nothing has the power to overtake us when we chose to act on the fullness of His spirit at work in us.

We may stumble, we may struggle, but we will overcome by faith. In 1 John 5:4 His word says, “every child of God defeats this evil world, and we achieve this victory through our faith.” Every child of God is what it declares. That includes me and you.

Pain cannot steal what God has promised! Victory is a promise. Overcoming is a promise. Healing is a promise. The reward of eternity is a promise. Pain here on earth cannot snatch any of His promises from our hands. Give Him the fragments of your heart and let Him piece them back together with strength of His grace!

3 Keys to a Joyful Life!

“Learn your lessons,

receive His grace,

straighten your neck,

and square your shoulders.

Walk like you've got a crown on your head

and a kingdom to represent.”

~ Sarah Jakes Roberts

I love this quote by Sarah Jakes Roberts. It reminds me that I still have lessons to learn, a crown to wear, and a kingdom to represent with my life. It also reminds me that my posture and my position affect my attitude before the Lord.

When I began my journey through the Psalms, I was simply seeking a better understanding of praise. I didn’t anticipate the lessons, His overwhelming grace, and a deep passion for more of His presence that would unfold in my life during the process. I didn't fully appreciate the changes that would lead me to desire a lifestyle of worship.

In the first verse of the first chapter of Psalms the lessons begin. We read in the New Living Translation;

Oh the joys of those who do not follow the advice
of the wicked or stand around with sinners,
or join in with mockers.

Follow, stand, join. All verbs. Action words describing the progression away from godliness. Following the advice of those who are not led by godly principles is where it begins according to the psalmist.

Perhaps it starts with innocently following a celebrity on Facebook or Instagram. Which leads to a book or insight that sounds good and has a form of spirituality linked to it. Which can lead to standing with opinions and attitudes which cause you to compromise your values. Which can spiral into joining in with those who openly oppose everything godly and biblical. I don’t have a problem with celebrities. The point is where is that person leading you?

 

I used to think that psalmists were only meant to show us reasons to praise God. But, I have learned that is not their only function. They also serve as watchmen. They are prophets who warn us where our behaviors will lead. They are scribes who handed down godly wisdom in the form of poetry. They are warriors on the front line of battle preparing the way for the rest of us. They teach us how to worship not just with songs and prayers but with our lives. And the first lesson I gleaned from my journey through Psalms is about how to live a joyful life.

To experience a life of joy we must

follow, stand, and join in with God.

1. Follow His word.

I pondered the direction of my life, and I turned to follow your laws. 

Psalm 119:59

No matter what path you are on you can change direction and turn and follow Him. Make it a habit to read scripture daily. Try meditating on His word. Habits are not something you are born doing. Habits are about choices. Choose a habit of daily time in God's word so that when you hear it used out of context you will know the difference between a counterfeit and the real thing. "Our habits are the spine of self-control," as Ann Voskamp writes. We will not fall for ungodly advice when we have a daily habit of seeking out God's viewpoint. Stop and think about the direction of your life. Joy comes from a life of living for Him.

2. Stand with other believers.

Those nations will fall down and collapse,but we will rise up and stand firm. 

Psalm 20:8

We rise and stand firm together. Don't try to be a lone ranger Christian. Join a bible study or a prayer group. Find a mentor who shares your values. Research a topic found in the news or in an email before you pass it along. Don't unwittingly align yourself with opinions that don't line up with God's word. Who we stand with reveals what is in our hearts. Joy comes from a heart aligned with Him in community with others.

3. Join with those who praise God.

Let us think of ways to motivate one another to acts of love and good works. And let us not neglect our meeting together, as some people do, but encourage one another, especially now that the day of his return is drawing near.  

Hebrews 10:24-25

Yes, we can pray and praise Him alone. But, oh the joy of corporate worship! Join in with those who pray for others. Join in with those who encourage others. Be a part of advancing the kingdom and stay clear of those who are skeptical that God's word still applies to us today. Don't give up going to church and associating with other believers. We do need our personal times of devotion because daily time alone with Him is sweet and helps us to plant deep roots. But, we also need time with others to grow and heal and find true joy in the context of healthy godly relationships.

Being wrapped, immersed, and filled with the word of God is where the blessings of intimacy, strength, peace and joy come from. There is no delight in relationships that draw you away from Him. There is no joy on a path that does not lead to a life that gives glory to God.

Who we follow determines what path we take. Who we stand with reveals our values. And who we join in with reflects the condition of our hearts. Our verse talks about the wicked, those who are sinners, and those who are mockers. In contrast we should seek out relationships with the godly, with those who are disciples, and with those who are maturing as believers.

There is courage in pondering the path we are currently on and honestly evaluating where it will lead. There is integrity in living out our values and not giving in to one compromise after another. And there is wisdom in choosing relationships that reflect the heart of God. And there is joy that comes when we follow the right path in the right way with the right people at our side.

To live a joyful life and experience the fullness

of all He desires for you

follow, stand with, and join in with godly people

to help you fulfill God's plan for your life!


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Running with Pearls

Many years ago I had to take a vocal performance class when I was studying at the University of California in Irvine. It required getting up in front of everyone, singing, and then listening to the instructor's critique. Students were also allowed to write their observations and give them to you as well. And yes, it was as horrifying as it sounds!

Constructive criticism is nurturing and helps you to grow. It shouldn't tear you down and leave you unable to move on. I suppose it depends on your personal strength. There were days when I was not strong enough to take in what I needed to hear. But, slowly I grew a tougher skin. I accepted that singing pretty was not enough to truly capture the heart and soul of a song. I stood up and I sang my heart out and then I listened. Not just for the applause that came after the performance but for the "this is what you did well", "this is what you need to work on", and "this is what will help you get better".

One critique still readily comes to mind when I practice. I was told that my notes were too choppy in one section. She suggested that I close my eyes and picture each note connected to the next like an elegant strand of pearls being slowly and gracefully pulled from my mouth revealing each pearl as part of a seamless string offered up to each listener.

Pearls.

I love pearls. Literally and figuratively.

I have a devotional time each morning before I go out to run. Wisdom from God, pearls, I call them, gleaned from the Word, that fill my heart and sometimes transform into song while I meditate on them as I put in the miles for the day.

I have fallen a few times when I've gone out to run. It's taken a while to get back out there consistently. This past week I actually put in 9 miles of running and 2 miles of walking. I am committed to not letting the pain the of past keep me from moving forward. Another pearl in the set that He has hand designed for me.

My desire is to share the pearls I've discovered in the form of God inspired music. I've been on an extended journey through Psalms and am gathering up gems for my next project.

I've put off writing here on the blog for a few months because I felt the need to be still and be quiet in God's presence before I could share again. Now as I am back in the recording studio I feel compelled to talk about the pearls. And to run. I hope you'll join me and find your own strand of pearls to give as a gift from Him to the world.  Let's run this race together. Gathering pearls and sharing them along the journey!

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Blessings to you!