Strengthen Your Core, Alleviate Lower Back Pain: 3 Highly Effective Exercises

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Updated: July 17, 2023

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Core exercise for lower back pain can be helpful if you suffer from low back pain. Lower back pain is a common issue that affects numerous individuals, impacting their daily lives and overall well-being;. According to Georgetown University McCourt School of Public Policy, “Some 16 million adults — 8 percent of all adults — experience persistent or chronic back pain, and as a result, are limited in certain everyday activities.”1

One practical approach to managing and alleviating lower back pain is through targeted core exercises. Strengthening the core muscles helps provide stability and support to the spine, reducing the strain on the lower back. I will share seven highly practical core exercises specifically designed to alleviate lower back pain. These exercises are carefully selected to provide maximum benefits, by incorporating these exercises into your fitness routine:

  • you can strengthen your core
  • support your back,
  • and experience relief from lower back pain.

Dead Bug

The dead bug exercise is an effective way to strengthen the core while maintaining a stable and neutral spine. Performing the Dead Bug exercise can be beneficial for individuals with low back pain. This exercise specifically targets the core muscles while simultaneously promoting stability and coordination. The dead bug is beneficial in so many ways.

1. Core Muscle Activation:

The Dead Bug exercise primarily targets the deep core muscles, including:

  • the transverse abdominis (deep abdominal muscles)
  • the multifidus (deep spinal muscles).

    These muscles play a crucial role in stabilizing the spine and providing support during movement. Weakness or imbalances in these muscles can contribute to low back pain. By performing the Dead Bug exercise, you activate and strengthen these deep core muscles, enhancing their ability to stabilize the spine and reduce low back pain.

2. Spinal Stability

Low back pain often occurs due to poor spinal stability, which can result from weak core muscles. The Dead Bug exercise is designed to improve spinal stability by challenging your ability to maintain a neutral spine position while moving your arms and legs. This exercise teaches you how to engage your core muscles to prevent excessive arching or rounding of the back during movement. By enhancing spinal stability, the Dead Bug exercise helps reduce stress on the low back and alleviate pain.

3. Anti-Extension and Anti-Rotation Training:

The Dead Bug exercise is considered an anti-extension and anti-rotation exercise. It trains your core muscles to resist excessive arching of the lower back (extension) and twisting or rotation of the spine. These movements can be harmful if not properly controlled, leading to low back strain or injury. By practicing the Dead Bug exercise, you strengthen the core muscles responsible for resisting these potentially harmful movements, providing stability and protection to the low back.

  • Anti-extension exercises are designed to help you maintain a stable and strong core to prevent your lower back from arching too much or sagging excessively. In everyday life, anti-extension comes into play when you need to resist bending backward or overarching your lower back. For example, When you lift a heavy box off the ground, you engage your core muscles to prevent your lower back from excessively arching, keeping it stable and protected. Anti-extension is also used, While pushing a heavy object, like a stuck car, your core muscles work to maintain a neutral spine position and prevent your lower back from hyperextending.

    *Performing planks: Planks are a common exercise that strengthens the core and promotes anti-extension. By maintaining a rigid and stable body position, you prevent your lower back from sagging or dipping during the exercise. (See Below)

  • Anti-rotation exercises aim to enhance core stability and control by resisting twisting or rotation of the spine. These exercises help you maintain proper alignment and protect your spine from excessive rotational forces. You use anti-rotation in everyday activities while carrying groceries. When you carry heavy grocery bags in one hand, your core muscles engage to resist rotation and keep your torso stable. This helps you maintain an upright position and prevent strain on your low back.

    In golf, generating power and accuracy relies on a stable core and controlled rotation. Anti-rotation exercises help train the core muscles to resist excessive twisting during the swing, leading to better performance and reducing the risk of back injuries. Another example is when you hold a baby on one hip, your core muscles activate to resist rotation and maintain balance. This helps you keep an upright posture and protects your spine from strain.

    By incorporating anti-extension and anti-rotation exercises into your fitness routine, you can strengthen your core muscles and improve their ability to provide stability and support to your spine. This, in turn, can help prevent low back pain and reduce the risk of injury during various daily activities.

4. Muscle Coordination and Motor Control:

The Dead Bug exercise involves coordinated movement of the arms and legs while maintaining a stable core. This exercise challenges your ability to coordinate different muscle groups and promotes better motor control. By improving muscle coordination, you enhance the efficiency of movement and reduce the risk of compensatory patterns that may strain the low back.

5. Improved Posture:

Weak core muscles can contribute to poor posture, which can lead to low back pain. The Dead Bug exercise targets the deep core muscles responsible for maintaining proper spinal alignment. By strengthening these muscles, the exercise promotes better posture, reducing the strain on the low back and alleviating pain.

6. Low-Impact Exercise:

The Dead Bug exercise is a low-impact exercise and a great way to begin strengthening your core that minimizes stress on the low back. It doesn’t involve heavy loads or excessive spinal flexion or extension, making it a safe option for individuals with low back pain or those with restrictions on certain movements. It’s important to perform the Dead Bug exercise with proper form and technique to maximize its benefits and minimize the risk of injury. If you have existing back pain or any underlying conditions, it’s recommended to consult with a healthcare professional or a qualified fitness expert like myself. I am a NASM-certified Corrective Exercise Specialist and can provide personalized guidance based on your specific needs and help you determine the most appropriate exercises for your condition.

Perform a Dead Bug

Begin by lying on your back with your arms extended toward the ceiling and your knees bent at a 90-degree angle. Engage your core by gently pressing your lower back into the floor. Slowly lower your right arm and left leg towards the ground, maintaining control without arching your back. Return to the starting position and repeat with the opposite arm and leg. The dead bug exercise targets the deep abdominal muscles, improves coordination, and enhances spinal stability.

Plank

The plank is a fundamental core exercise that engages multiple muscles, including the abdominals, back, shoulders, and glutes. Performing planks can be an effective exercise for strengthening the core muscles and potentially alleviating low back pain. There are many reasons planks are beneficial in alleviating low back pain:

1. Core Muscle Strengthening:

Planks primarily target the muscles in your core, including:

  • the rectus abdominis (the “six-pack” muscles)
  • transverse abdominis
  • obliques
  • erector spinae (muscles along the spine). You create a stable and supportive foundation for your spine by engaging and strengthening these muscles.

2. Spinal Stability:

Low back pain is often associated with poor spinal stability, which can be caused by weak core muscles. The core muscles play a crucial role in stabilizing the spine during movement and maintaining proper posture. When the core muscles are weak, the load and stress on the low back increase, leading to pain and potential injury. Performing planks challenge the core muscles to maintain stability throughout the exercise, helping to improve spinal alignment and reduce stress on the lower back.

3. Improved Posture:

Weak core muscles can contribute to poor posture, which can strain the muscles and ligaments in the low back. Planks promote good posture by strengthening the muscles responsible for maintaining an upright position but performed horizontally. When the core muscles are strong, they can better support the spine and prevent excessive rounding or arching of the back, reducing the risk of low back pain.

4. Increased Spinal Endurance:

Endurance is an important aspect of spinal health, especially for individuals who spend long hours sitting or engaging in activities that place prolonged stress on the back. Planks require maintaining an isometric contraction (holding the exercise without movement) for an extended period, which helps build endurance in the core and back muscles. Increased endurance allows the muscles to sustain the demands of daily activities and reduces the likelihood of experiencing low back pain due to fatigue. Performing planks consistently help build up endurance and muscle memory.

5. Joint Support and Load Distribution:

Planks also indirectly benefit the low back by promoting proper alignment and load distribution in the surrounding joints. When the core muscles are strong, they assist in stabilizing the hips, pelvis, and lumbar spine. This support helps maintain optimal joint positioning, reducing the strain on the low back during movements and activities.

6. Activation of Supporting Muscles:

Planks engage not only the core muscles but also other muscles that contribute to spinal stability. These include:

  • the glutes
  • hip flexors
  • shoulder girdle muscles, such as the deltoids and trapezius.

By activating and strengthening these supporting muscles, planks create a comprehensive system of support for the spine, reducing the risk of low back pain. It’s important to note that while planks can be beneficial for low back pain, they may not be suitable for everyone.

Performing a plank

Begin by assuming a push-up position with your forearms resting on the ground and elbows aligned under your shoulders. Check out my post on the importance of planks: Get Strong Series: Day 1 Plank

Engage your core muscles by drawing your navel towards your spine. Maintain a straight line from your head to your heels, avoiding any sagging or arching of the back. Hold this position for as long as you can while maintaining proper form and breathing steadily. The plank helps improve core stability, strengthen the abdominal muscles, and support a healthy spine.

Bird Dog

The bird dog exercise targets the core, lower back, and glutes while promoting stability and balance. This exercise specifically targets the core muscles, including the deep stabilizers of the spine, which can help alleviate pain and improve spinal stability. Bird Dogs are highly effective and beneficial in helping with lower back pain.

1. Core Muscle Activation:

The Bird Dog exercise primarily targets:

  • the transverse abdominis (deep abdominal muscles)
  • multifidus (deep spinal muscles)
  • gluteus maximus (buttocks).

    These muscles are essential for stabilizing the spine and providing support during movement. When these muscles are weak, it can lead to poor spinal stability and increased stress on the low back, resulting in pain. By performing the Bird Dog exercise, you activate and strengthen these core muscles, enhancing their ability to stabilize the spine and reduce low back pain.

2. Spinal Alignment:

Low back pain can often be associated with poor spinal alignment, such as excessive arching or rounding of the back. The Bird Dog exercise encourages proper spinal alignment by promoting a neutral position. When performed correctly, it helps align the spine, reducing excessive stress on the low back and improving overall posture. It’s similar to the Dead Bug but performed in a tabletop position and a progression from the dead bug.

3. Balance and Coordination:

The Bird Dog exercise involves simultaneously extending one arm forward and the opposite leg backward while maintaining a stable core. This exercise challenges your balance and coordination, requiring the muscles in your core and back to work together synergistically. By improving balance and coordination, the Bird Dog exercise helps develop better motor control, reducing the risk of falls or movements that could strain the low back.

4. Muscle Endurance:

Building endurance in the core muscles is crucial for individuals with low back pain, especially those who experience discomfort during prolonged activities or sitting. The Bird Dog exercise is an isometric exercise (holding the exercise without movement) that requires holding the extended position for a period of time. By performing this exercise regularly, you increase the endurance of the core muscles, allowing them to support the spine for longer durations and reducing the likelihood of pain caused by muscle fatigue.

5. Functional Movement Integration:

The Bird Dog exercise mimics the movement patterns involved in daily activities and functional movements. For example, imagine you’re standing and reaching across a table to grab a book from the other side. To execute this movement safely and effectively, you would engage your core muscles to stabilize your spine and maintain balance while simultaneously extending one arm forward and the opposite leg backward, similar to the Bird Dog exercise. This coordinated movement helps improve the strength, stability, and control of the core muscles, enhancing your ability to perform daily activities with reduced risk of low back pain or injury. By practicing this exercise, you improve the coordination and strength of the core muscles in a way that translates to real-life movements. This can help reduce the risk of low back pain during activities such as lifting, bending, or twisting.

6. Minimal Spinal Compression:

The Bird Dog exercise is a low-impact exercise that minimizes compressive forces on the spine. Unlike exercises that involve spinal flexion. Spinal flexion refers to the forward bending or rounding of the spine. It occurs when you bend forward, bringing your chest closer to your thighs and your head closer to your knees. In simple terms, it is the movement that makes your back hunch or round forward.

Imagine sitting on a chair and slouching forward, with your shoulders and upper back rounded. That’s an example of spinal flexion. Similarly, when you bend forward to touch your toes, you’re also performing spinal flexion.

Spinal flexion involves the bending of the individual vertebrae in your spine, which are the small bones that make up your backbone. These bones are connected by flexible discs and supported by ligaments and muscles.

While spinal flexion is a normal and necessary movement for certain activities, such as bending down to pick up objects from the ground, excessive or repetitive flexion can sometimes lead to strain or injury. It’s important to maintain proper posture and use caution when performing activities that involve significant spinal flexion, especially if you have a history of back problems or low back pain.

Bird Dogs don’t require heavy loads, the Bird Dog exercise is relatively gentle on the low back. This makes it a suitable exercise option for individuals with low back pain or those who may have restrictions on activities that compress the spine. It’s important to perform the Bird Dog exercise with proper form and technique to maximize its benefits and minimize the risk of injury.

Perform a Bird Dog

Begin on your hands and knees, with your hands directly under your shoulders and your knees under your hips. Keep your spine neutral and engage your core muscles. Slowly extend your right arm forward while simultaneously extending your left leg backward, maintaining a straight line from your fingertips to your toes. Hold this position for a few seconds, then return to the starting position and repeat with the opposite arm and leg. The bird dog exercise strengthens the deep core muscles, improves spinal stability, and enhances overall body control.

Bird Dog

Top 3 core exercises to help lower back pain

Incorporating these three core exercises into your fitness routine daily can significantly contribute to reducing lower back pain, improving core stability, and supporting a healthier spine. Remember to prioritize proper form, start with suitable modifications if needed, and progress gradually as your strength increases. However, if you’re experiencing chronic or severe lower back pain, it’s crucial to consult with a healthcare professional.  Strengthen your core, alleviate your lower back pain, and embark on a journey to a healthier and more active lifestyle.

 

Reference:

  1. Chronic back pain. Health Policy Institute. (2019, February 13). https://hpi.georgetown.edu/backpain/#:~:text=Some%2016%20million%20adults%20%E2%80%94%208,limited%20in%20certain%20everyday%20activities.
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Learning to Wait on God

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Updated: July 13, 2023

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Learning to Wait

When Mimi was a baby she signed, which is an excellent way to communicate her needs. Two of my daughters signed (my middle one refused). Our signing girls during infancy/toddlerhood whined less than my middle who refused.

When we woke up in the morning after our good morning kisses, my baby would sign “milk.” I usually reply “Wait” (in sign) at which she began to get anxious. Continually signing milk, waving her arms, kicking her feet. She knows it is coming, but she wants it NOW! Once she gets it, she is satisfied and content.

No Patience

Now, my baby is also a “healthy eater,” horrible sleeper, but more than makes up for it in food consumption. When she was younger she would sign “eat,” and I respond “wait” her reaction is entirely different than when she wants milk.

Mimi would proceed to fall out on the ground and have a tantrum. Crying, yelling, signing till I put her in the high chair and fed her.

waitingon-god

Waiting without God

Waiting without God and waiting with God. I have found similarities with my one-year old’s patience. When I first found Christ, I would wait without God. Praying for things and anxiously waiting for God to answer; similarly to my toddler when I tell her to wait. Sometimes, I would have a full out tantrum because things weren’t happening in my time or how I wanted them.

I can Help God Mentality

Then I progressed in my faith and became like my middle daughter, Lailah. When I tell her to wait for something, she’ll take it upon herself to do it on her own. Calling herself “helping” me out usually ending up in a spill, break or simply a mess. I have “helped’ out God quite a few times resulting in nothing that I wanted or a long messy drawn out way to it.

Waiting with God

As a believer and an adult. I wait differently than I did when I first came into my faith. I have found Scripture to guide me; yet, still, work in progress. I still need to work on my execution.

Similarly to my oldest daughter; when she asks me for something, and I say “wait.” She will wait for a while to come back to me and “remind” or ask me again.  Then, if I still haven’t done it, she will ask if she can help me and wait a little longer.  Thanking me once I execute my task because of our fourteen years together she has gained trust in me and knew that I would get to it when I can.

4 Ways Scriptures Shows us to Wait

Like my relationship with all my daughters; I have learned to wait with God as I have matured in my faith. As I have grown, I have found that I need several things for me to have patience, hope, and trust that the Lord will answer my prayers. I may not like the answer, but I will receive a reply nonetheless in due time.

1. Wait

When waiting with the Lord, you have to have trust and confidence that He will answer you as well as stay close by His side so that you are ready when it is time. (Kind of like my twelve years old)

Psalm 33:20-22 (NIV) 20 We wait in hope for the Lord; he is our help and our shield.21 In him our hearts rejoice, for we trust in his holy name. 22 May your unfailing love be with us, Lord, even as we put our hope in you.

This verse to me is a proven process of what is needed to wait for the Lord.

2. Help

I look to God for his help in trouble instead of offering my “help.”

Psalm 46:1(NIV) God is our refuge and strength,
    an ever-present help in trouble.

3.  Rejoice

Instead of fretting; I rejoice no matter what. I am grateful to turn to and to help me in need. I just need to come to Him, be grateful to Him and wait for Him to take action.

1 Thessalonians 5:16-18 16 Rejoice always, 17 pray continually, 18 give thanks in all circumstances; for this is God’s will for you in Christ Jesus.

4.  Trust

Something that I learned and continued to grow in is trusting in the Lord.  How He does things because it’s usually different from my own but always so much better than anything that I could do for myself.

Proverbs 3:5 (NIV) 5 Trust in the Lord with all your heart and lean not on your own understanding;

waiting

What helps you get through the waiting phase?

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Eating Healthy on a Budget: Meal Plan for a Family of Five on a $150 per Week Budget

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Updated: June 21, 2023

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When facing financial constraints, finding ways to feed your family nutritious meals is crucial while adhering to specific dietary requirements. In this blog post, I’ll explore how to create a meal plan for a family of five with a weekly budget of $150.This meal plan is for a family that is gluten-free but can be adapted to fit your family’s needs. With strategic planning, budget-friendly recipes, and shopping strategies, you can prioritize your family’s health while navigating through a recession without compromising taste or nutrition.

Here are some basic guidelines when meal planning with a budget.

1. Plan Ahead and Set a Budget

To eat healthy on a budget, plan your meals and establish a realistic budget. Consider the dietary needs of your family and allocate funds accordingly. With a budget, you can make informed decisions while grocery shopping and avoid overspending.

2. Embrace Meal Planning

Meal planning is a powerful tool for saving time and money and ensuring balanced meals. Dedicate some time each week to plan your meals and create a shopping list based on the gluten-free and low-carb ingredients you’ll need. This approach minimizes food waste and maximizes the use of ingredients throughout the week. When I started my journey, meal planning, and prepping was a daunting chore, but years later, it has been helpful in managing my budget and making meal time easy throughout the week. Affording me less time in the kitchen and the ability to be prepared each night. Check out my post on meal prepping.

3. Shop Strategically and Compare Prices

When shopping on a tight budget, it’s essential to be strategic. Compare prices at different stores, take advantage of sales, and consider purchasing store-brand items. Look for discounts on gluten-free and low-carb products, and buy in bulk whenever possible to reduce costs in the long run. I shop at stores like Lidl, Aldi, and Sam’s club. I also take advantage of local produce markets to buy produce in bulk. South Jersey has a produce junction that helps me stretch our produce budget with affordable bulk produce sourced from local farmers. That may not be accessible where you live, but I am sharing what helps me stay within a $150 budget and nourish my family.

4. Focus on Wholesome, Gluten-Free Ingredients

Choose wholesome, gluten-free ingredients that are affordable and nutritious. Opt for whole foods such as lean meats, poultry, fish, eggs, and vegetables. Add gluten-free grains like quinoa, brown rice, and buckwheat to your meals. These ingredients provide essential nutrients without straining your budget.

Comprehensive Meal Plan: Gluten-Free on a $150 per Week Budget

Here’s a sample meal plan for a family of five that focuses on gluten-free, low-carb meals without exceeding the $150 per week budget:

Meal Plan for One Week:

Breakfast:

  • Monday: Oatmeal topped with fresh fruit and a sprinkle of nuts.
  • Tuesday: Scrambled eggs with spinach, bell peppers, and whole wheat toast.
  • Wednesday: Greek yogurt with granola and sliced bananas.
  • Thursday: Veggie-packed omelet with a side of avocado.
  • Friday: Oatmeal with peanut butter and sliced strawberries.

For more quick, easy, and affordable breakfast ideas: Check out my post: 10 easy High Protein Breakfast

Lunch:

  • Monday: Grilled chicken salad with mixed greens, cherry tomatoes, and cucumber.
  • Tuesday: Tuna salad lettuce wraps with avocado and cucumber slices.
  • Wednesday: Egg Drop Soup with a Side of Asian Slaw. You can find both recipes in the FaithFueled Life App
  • Thursday: Chicken lettuce wraps with sautéed mushrooms and bell peppers.
  • Friday: Quinoa salad with grilled vegetables, feta cheese, and a lemon-tahini dressing.For more quick, easy, and affordable lunch ideas: Check out my post: 10-minute High Protein Lunches in less than 10 minutes

Dinner:

  • Monday: Baked lemon-garlic salmon, roasted Brussels sprouts, and cauliflower rice
  • Tuesday: Grilled chicken thighs, zucchini noodles with pesto, and a side salad
  • Wednesday: Ground turkey lettuce wraps with sautéed mushrooms and bell peppers
  • Thursday:: Baked cod with roasted asparagus and mashed cauliflower
  • Friday: Steak strips stir-fry with broccoli, bell peppers, and cauliflower rice. Another recipe found in the FaithFueled Life App
  • Saturday: Turkey meatballs with marinara sauce, zucchini noodles, and a side salad.
  • Sunday: Baked chicken drumsticks with roasted green beans and a side salad

Snacks:

Grocery List for nourishing meals for $150 a week:

Protein:

  • Chicken breast (2-3 lbs)
  • Chicken thighs (2-3 lbs)
  • Salmon fillets (1 lb)
  • Cod fillets (1 lb)
  • Ground turkey (1 lb)
  • Turkey Meatballs (1lb)
  • Steak strips (1 lb)
  • Eggs (2 dozen)
  • Canned tuna (2 cans)

Vegetables:

  • Bell peppers (assorted colors)
  • Zucchini
  • Brussels sprouts
  • Cauliflower
  • Asparagus
  • Broccoli
  • Broccoli slaw
  • Mushrooms
  • Green beans
  • Mixed salad greens
  • Cherry tomatoes
  • Avocado
  • Cucumber

Dairy:

  • Greek yogurt-Oikos Zero
  • Feta cheese
  • Cream cheese
  • Lactose-Free Cottage cheese

Pantry Items:

  • Quinoa
  • Almonds
  • Lemon
  • Garlic
  • Olive oil
  • Salt
  • Pepper
  • Pesto sauce
  • Tahini
  • Sugar-free salad dressing
  • Almond butter
  • Honey
  • Oatmeal

Optional Extras:

  • Mixed berries (e.g., strawberries, blueberries, raspberries)
  • Nuts of choice
  • Fresh herbs for garnish

With this meal plan and grocery list, you can prepare healthy, high-protein, gluten-free meals for your family of five while staying within a budget of $150 per week. As always, compare prices, take advantage of sales, and consider buying store brands to save money.

eating on a $100 a week budget

Nourishing meals on a budget of $150 per week

Feeding your family nourishing, gluten-free, low-carb meals on a budget during a recession is possible with careful planning and smart choices. By setting a budget, embracing meal planning, strategically shopping, and focusing on wholesome, gluten-free ingredients, you can provide your family with nutritious meals without compromising taste or breaking the bank. With a little creativity and resourcefulness, you can prioritize your family’s health and well-being even during challenging times. Many recipes on the FaithFueled Life App are simple, nourishing, and budget friendly and included with any membership on the app.

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The 7 Best Strength Training Exercises for Women in Their Forties

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Updated: May 31, 2024

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Strength training is a powerful tool for women in their forties to maintain and enhance their overall health and well-being. As we age, muscle mass tends to decline, which can lead to decreased strength, mobility and increased risk of injury. By incorporating strength training exercises into your fitness routines, a woman in her forties can counteract these effects, improve bone density, boost metabolism, and increase functional fitness.
The 7 Best Strength Training Exercises for Women in Their Forties

This blog post will explore the seven best strength training exercises specifically tailored for women in their forties. These exercises target multiple muscle groups, improve strength, enhance balance and stability, and promote overall vitality. Let’s dive into the top seven exercises that will empower women in their forties to take charge of their fitness and enjoy a healthier, stronger, and more active lifestyle.

Squats

  1. Squats are a fundamental compound exercise that engages the lower body muscles, including the quadriceps, hamstrings, glutes, and calves. They also activate the core muscles for stability and balance. Squats are excellent for women in their forties as they help maintain lower body strength, improve joint stability, and enhance overall functional fitness.

    To perform squats correctly:
    1. Stand with your feet shoulder-width apart.

  2. The toes slightly turned out.
  3. Keep your chest lifted, and lower your hips as if sitting back in an imaginary chair.
  4. Ensure your knees stay in line with your toes and avoid letting them collapse inward.
  5. Push through your heels and engage your glutes to return to the starting position.
  6. Start with bodyweight squats and gradually add resistance using dumbbells or a barbell.

    Check out my Get Strong Series Day 5: For a list of different squats and a video demonstration on how to do them properly.


    Lunges

    Lunges are another effective lower body exercise that targets the quadriceps, hamstrings, glutes, and calves. They help improve leg strength, stability, and balance, making them ideal for women in their forties. Lunges can be performed in various ways, including forward lunges, reverse lunges, and walking lunges.

    To perform a forward lunge:
    1. Stand tall with your feet hip-width apart.
    2. Take a step forward with your right foot, lowering your body until both knees are bent at approximately 90 degrees.
    3. Push through your right heel to return to the starting position and repeat with the left leg.
    4. Maintain an upright posture and engage your core throughout the movement.
    5. Start with bodyweight lunges and gradually add resistance using dumbbells.

    Check out my Get Strong Series Day 6: For a list of different lunges and a video demonstration on how to do them properly.

    Push-Ups

    Push-ups are a classic exercise that targets the chest, shoulders, triceps, and core muscles. They help improve upper body strength, posture, and overall functional fitness. Push-ups are particularly beneficial for women in their forties as they strengthen the upper body muscles, which can assist in daily tasks and prevent age-related muscle decline.

     

    To perform a push-up:

    1. Start in a plank position with your hands slightly wider than shoulder-width apart, fingers pointing forward.
    2. Lower your body by bending your elbows, keeping your body in a straight line from head to toe.
    3. Aim to lower your chest until it’s just above the ground, then push back up to the starting position.

    If traditional push-ups are challenging, you can modify them by performing them on your knees or against a stable elevated surface like a bench or countertop.

    Check out my Get Strong Series Day 2:Push:     For push-up options and a video demonstration on how to do them properly.

    Deadlift

    Deadlifts are a compound exercise that targets the posterior chain muscles, including the glutes, hamstrings, lower back, and core. They are highly effective for building overall strength, improving posture, and enhancing functional fitness. Deadlifts are particularly valuable for women in their forties as they help counteract the effects of age-related muscle loss and improve hip mobility. Stand with your feet hip-width apart and a barbell in front of you.

    To perform a deadlift.:
    1. Hinge forward from your hips while maintaining a neutral spine, reaching down to grip the bar with your hands shoulder-width apart.
    2. Keep the bar close to your body as you push through your heels, engage your glutes and hamstrings, and stand up tall.
    3. Avoid rounding your back during the movement.

    If you’re new to deadlifts, start with lighter weights or practice with a kettlebell before progressing to a barbell. Check out my Get Strong Series Day 4:Glutes: For further explanation on glute exercises.


    Bentover Rows

    Bent-over rows are an excellent exercise for targeting the upper back muscles, including the rhomboids, trapezius, and rear deltoids. They also engage the biceps and core muscles. Bent-over rows are beneficial for women in their forties as they help improve posture, strengthen the upper body, and reduce the risk of upper back pain.

    To perform bent-over rows:

    1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
    2. Hinge forward at the hips, keeping your back flat and core engaged.
    3. Allow your arms to hang straight down toward the floor, palms facing each other.
    4. Bend your elbows, pulling the dumbbells up toward your ribcage, squeezing your shoulder blades together.
    5. Lower the weights in a controlled manner and repeat for the desired number of repetitions.

    If dumbbells are unavailable, you can use resistance bands or perform bodyweight rows using a sturdy table or bar.
    Check out my Get Strong Series Day 3:Pull For further explanation on pull exercises like the Bentover Row

    The shoulder press is a compound exercise that targets the muscles of the shoulders, including the deltoids, trapezius, and triceps. It is an excellent exercise for improving upper body strength and stability. Shoulder presses are essential for women in their forties as they help maintain strong shoulders, improve posture, and enhance functional fitness.

    To perform a shoulder press:
    1. Start by sitting or standing with your feet shoulder-width apart, holding a resistance tubing in each hand; anchor with your feet.
    2. Bring the weights up to shoulder level, palms facing forward.
    3. Engage your core and press the resistance tubing overhead, extending your arms fully.
    4. Lower the weights back to the starting position in a controlled manner and repeat.

    If you don’t have dumbbells, you can use dumbbells or water bottles for resistance.

    The plank is a fantastic exercise for strengthening the core muscles, including the abs, obliques, and lower back. It also engages the shoulders and glutes, promoting stability and improving posture. Planks are crucial for women in their forties as they help build a strong core, contributing to better balance and reducing back pain risk.

    To perform a plank:
    1. Start by getting into a push-up position, resting on your forearms instead of your hands.
    2. Keep your elbows directly beneath your shoulders and your body in a straight line from head to heels.
    3. Engage your core, squeeze your glutes, and hold the position for as long as you can while maintaining proper form.
    4. Gradually increase the duration as your strength improves.

Check out my Get Strong Series Day 1: Plank For further explanation on the importance of planks.

Importance of Strength training exercises for women in their forties

 

Incorporating strength training exercises into your fitness routine is essential for women in their forties to maintain muscle mass, enhance strength, and improve overall functional fitness. The seven exercises mentioned above, including squats, lunges, push-ups, deadlifts, bent-over rows, shoulder presses, and planks, provide a comprehensive workout that targets all major muscle groups. Remember to start with proper form and gradually increase weights or resistance as your strength improves. Check out my post: Benefits of Strength Training.

By incorporating these exercises into your routine, you’ll empower yourself to lead a healthier, stronger, and more active lifestyle well into your forties and beyond. Try my Get Strong Series on the FaithFueled Life App for $1. That will give you access to the FaithFueled Life App for one week, including my full library of On-Demand exercises and Recipe Library for the price of one day on the app.

 

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Does God care about your body?

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Updated: June 16, 2023

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In the hustle and bustle of life, it’s easy to overlook the significance of our physical bodies. We often prioritize our spiritual and emotional well-being while unintentionally neglecting the vessel through which we experience this world. It’s essential to recognize that our bodies are not mere shells; they hold immense value and significance in the eyes of our Creator.

Today, I want to reflect on the question: Why does God care about your body? Let’s explore three beautiful truths that remind us of God’s profound love for every aspect of our being.

  1. God’s Creation: Masterfully Designed When God formed the first human being, Adam, from the dust of the earth, He breathed life into his nostrils (Genesis 2:7). Our bodies are not accidental; they are divinely designed. God, the master craftsman, intricately wove every fiber of our being, ensuring we reflect His image (Genesis 1:27). Our bodies are a marvelous creation, fearfully and wonderfully made (Psalm 139:14). They enable us to engage with the world, serve others, and fulfill God’s purpose for our lives.
  2. Temples of the Holy Spirit As followers of Christ, our bodies have a unique significance. The apostle Paul reminds us that our bodies are temples of the Holy Spirit, who dwells within us (1 Corinthians 6:19). This truth emphasizes the sacredness of our physical selves. Our bodies are not separate from our spiritual journey but intimately connected. By caring for our bodies, we honor the Holy Spirit’s dwelling within us and create an environment conducive to experiencing God’s presence.3. Instruments for Kingdom Work God cares about our bodies because they are instruments for His Kingdom’s work. In Romans 12:1, Paul urges us to offer our bodies as living sacrifices, holy and pleasing to God. This verse convicted me to stop my weightloss journey and start a journey to honor my temple. Our bodies are tools for expressing love, kindness, and compassion. Whether it’s through our hands reaching out to help, our voices proclaiming His truth, or our feet taking us to places where God’s light is needed, our bodies become vessels through which God’s love is shared.

How do we “walk” that out? Live it out daily? Here are some practical steps that I have found took my focus off the goals and led me to a place where I desire to honor my temple as a living sacrifice and to glorify the Lord. Now that we understand why God cares about our bodies let’s consider how we can honor Him in this area:

  1. Nourish:
    Feed your body with healthy, nutritious food that sustains and energizes you. I call it plating your plate with living food versus dying food. Living food is just that plants and protein that once had life.  Genesis 1 tells us all that we need to survive on this earth. It’s the ultimate plan or guide.
  2. Exercise:
    Engage in physical activities that promote strength, flexibility, and overall well-being. We were made to move. Adam was cursed to hard labor, and Eve was his helper.  Our bodies were made to do enduring hard work.  Our modern society has allowed us to live a convenient life, and moving is not a necessity but a luxury for some. In order to challenge our bodies, we go to a warehouse filled with gym equipment to challenge ourselves, and that is optional.  We take for granted daily the amazing design God has given us in the movement of our body.
  3. Rest: Allow your body to recharge by prioritizing sufficient sleep and restful breaks. Rest is as important as nourishment, not optional. Many of us don’t rest on Sabbath; God commanded us to rest.  It’s to take care of this body. Even God rested, yet we don’t.  Check out my post on the importance of rest.
  4. Hydrate: Drink plenty of water to keep your body hydrated and functioning optimally. Hydration is key to the function of our bodies.  Check out my post on the essentials of water.
  5. Listen: Pay attention to the signals your body’s signals, and address any physical needs or concerns promptly. The more you care for your body, the more aware you become. Many people don’t know the difference between hunger and thirst cues. Or other foundational biological functions.  If you treat your body like an afterthought.  Take advantage of the fact that you only get one; your body will keep the score and repay you threefold.  Take time to listen and address your body’s needs.
  6. Worship: Offer prayers of gratitude for the remarkable gift of your body and invite God to guide you in caring for it. We were made to worship. That is why we were created, the reason for God’s gift, and what we were called to do. You can not worship without praise.  Think of that when you look in the mirror and complain about God’s wonderful and unique design.

Remember, taking care of your body is not about vanity or worldly standards of beauty. It’s about acknowledging God’s value on this earthly vessel and ensuring it remains in a condition that allows you to fulfill His purpose.

May this reflection remind us of the incredible truth that our bodies are not insignificant to God? Let’s honor Him by caring for our bodies as an act of worship, gratitude, and stewardship.

Have you ever considered why God cares about your body?

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