My body may be in southern Virginia but my mind has wandered disobediently to a tiny speck in the middle of the Pacific Ocean.
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| Makapu'u Beach, Oahu, Hawaii. |
One photo can't quite capture it.
If you could spend the day anywhere on Oahu, where would it be?
Your health is a byproduct of how you live.
Family.
God.
Strong community.
Walking daily.
Hard physical work.
Sunlight.
Simple food.
Controlled stress.
Discipline.
Purpose.
Prayer and Bible study.
Same habits every day.
Same wake-up time.
Gratitude.
This is typically how Americans lived before the industrial revolution. Today most men completely ignore their lifestyle and health as a whole.
Their diet is terrible.
They fail to exercise.
They lack drive and purpose.
They argue with their family.
They live a sedentary life.
They rarely get outdoors.
They hate what they see in the mirror.
They're on their phones all day.
They're addicted.
They're stressed out.
They're undisciplined.
They're inconsistent.
They take no time for God.
The best physiques aren't build by gym bros. They're built by men who live an aesthetic lifestyle, consistently, for years on end.
So how can you start?
Take your lifestyle seriously.
We've all only got one shot at life.
You might as well give it 100% effort.
There's a whole world of health and fitness waiting for you brother.
Let's all go get it!
Did you know that walking is as fundamental to human health as are breathing and sleeping? If so, why has something so biologically essential become so overlooked in our conversations about health? Let's start thinking of walking as a physiological necessity, not simply as a form of exercise. When we think of walking as mere exercise, it can easily become optional. Walking is a core biological input that we as homo sapiens and as pipeds walking on two feet need for our survival. Walking affects our musculoskeletal system. It affects our central nervous system. It affects our lymphatic system. It's the kind of repetitive, low intensity activity that's crucial for our wellness. And it's one of the most easily accessible forms of exercise. We ALL need to be doing it. Just try to get 10,000 steps per day. After 10,000 steps, the law of diminishing returns begins to kick in.
Recently I've begun to reduce my daily step count from 17,000 to anywhere between 10 and 15,000.
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| Today's step count. |
That's because my weight training has entered a new, muscle-building phase that involves very intensive workouts. Also, now that it's summer, I'm doing all of my walks outdoors (usually at the High Bridge Trail) for the vitamin D benefits.
By making walking a consistent habit, we can increase our total daily energy expenditure without the muscle damage, joint stress, or excessive appetite stimulation associated with high-intensity cardio. And because walking is a gentle activity, it is easy on our joints and muscles, which helps improve recovery from our weight training sessions. It's also an easy habit to maintain long-term, which is crucial for consistency. In addition, you can use walking as a time to listen to educational podcasts or Youtube videos.
Walking -- a win-win exercise!
Unfortunately turning 74 this month my testosterone and metabolism are about to instantly crash overnight and I'll need to stop working out as I'm now way too old for exercise. Only fools move their body until they kick the bucket. It's also time to stop appreciating nature and the world around me. I can always connect to this world by sitting alone and watching Netflix. It's also clear to me that I'm too old to adapt and become the man I always wanted to be. As for learning new skills, working at relationships, and defining new dreams, those are now in the past. The days of taking time to appreciate the small joys of life, to express gratitude toward others, to focus on the positives, and to embrace change instead of resisting it are long gone.
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To be clear, I don't have my head in the sand when it comes to aging. Aging brings with it plenty of physical and mental vulnerabilities. Seniors face significant challenges such as chronic disease, cognitive decline, physical frailty, and social isolation. That said, age should never be a barrier to pursuing our passions. Engaging in activities that bring us joy and fulfillment are crucial for leading a fulfilling and active life. Regular exercise, a healthy diet, and maintaining a positive outlook on life are vital at any age. No matter how old we are, making a positive impact on the lives of others, especially our friends and loved ones, is a responsibility we should take with us to the grave. Here's my advice for my fellow seasoned citizens:
Keep your mind active.
Constantly be growing in knowledge, whether it's learning a new language or simply keeping up with current events.
Stay as physically active as you can.
Keep nurturing your relationships with your friends and family members.
Continue to help those in need.
Don't stop setting goals or chasing down your dreams.
Guard your spiritual walk with the Lord.
Yes, testosterone declines after 60, as does our metabolic rate. But blaming low testosterone or a low metabolism for not being active is mostly nonsense. The reason we guys get out of shape with age is from changes in our habits and lifestyle, not our biology. Sitting more, exercising less, higher stress, looser diet, more skipped walks out in nature -- these things are all fixable without a doctor's prescription.
Aging comes with its significant challenges. But with a strong support system, seniors can continue to live meaningful and fulfilling lives.
As we age we sometimes fail to see the opportunities God sets before us. He's constantly opening doors. Who knows -- our final years just might be the best years of our life.
The Latin word for opportunity is opportunitas. It comes from a combination of the word for "in front of" or "open" with the word for "port" or "harbor." The metaphor is of an open channel and a path for a ship to sail for a safe anchorage. I'll never forget sailing from Lahaina Harbor on Maui to the Ala Wai Yacht Harbor in Waikiki. A high school buddy and I decided to rent a 35-foot yacht for the voyage. Negotiating the treacherous Molokai Channel had worn us out, so it was a great relief when we finally saw the faint outline of Diamond Head in the distance and realized that we would soon be safely home.
Paul understood all this. In Eph. 5:16 he tells us to "redeem" or "buy up" the time. The word he uses for "time" could also be translated "opportunity." In fact, the NIV renders Paul's expression as "make the most of every opportunity." Who knows when a mundane hour will turn out to be a wonderful opportunity? When I was asked to teach Greek to pastors in Mainland China several years ago, I was thrilled to accept the invitation. Little did I know that my visit would be the first of 13 trips I made to China or that my beginning grammar would be translated into Simplified Mandarin!
Every day, you and I encounter opportunities to serve God. The indwelling Spirit makes us wide awake to such opportunities and gives us the freedom to enter them. As I turn 74 on June 9, my heart's prayer is a simple one:
"Lord, make me usable in 2026. Put me where I can best serve you. Help me be useful so in the end I won't feel useless!"
Friend, make the most of every opportunity God gives you. Start today.
A big south swell is hitting Waikiki, Ala Moana, and Diamond Head this week. Check out this report. A High Surf Advisory remains in effect. This is the news we always hoped for when I was in high school.
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| Ala Moana Bowls. |
It's on baby!
After church this morning I had a delightful walk on the Riverwalk Trail in Danville.
Did you know that the Dan River crosses the North Carolina and Virginia state lines 8 times?
There's nothing quite like the Dan River Basin.
Amazing vistas.
Five major rivers.
Half a dozen lakes.
Clean air.
Friendly people.
Abundant wildlife.
Check it out when you can!
"I'm too old."
"I don't have the right genetics."
"It's too late to start."
"I've already failed so many times."
"I don't have the time."
"I'm too tired."
"It's just not all that important."
Yes, I've said every one of these.
But it doesn't matter what you say.
It matters what you do.
Happy to say I got past my lame excuses.
I post these videos and pictures because I want to show you what's truly possible when you focus on making it happen, not on why it can't.
Regardless of your age.
My aging friend, we do not honor God when we ask for molehills when he is offering us, like he did 85-year old Caleb, mountains (Joshua 14).
I appreciate everyone of you who's following my journey.
It's not every day I get mail from Australia.
It's even rarer when it contains a band new book on textual criticism.
Can't thank you enough, Andrew!
After Tuesday's rigorous workout at the Y, I decided to take a deload week from weight training. The purpose of a deload week is to allow your body time to recover fully and to prevent overtraining. Heavy lifting can cause systemic fatigue that drains your central nervous system. A deload week relieves training pressure and gives your connective tissues the time they need to heal. Now, "taking a break" doesn't mean being idle. It can, of course. But one also can do what's called "active recovery." Simply put, active recovery involves low-intensity exercises like walking to help you heal faster and prevent soreness. Studies show that active recovery helps your body reach homeostasis faster than passive recovery (doing nothing). So today I got in a nice walk at the High Bridge Trail. As you can see, it was a beautiful day to be outdoors.
By the way, I've passed a certain Indian restaurant in Farmville a billion times.
Today I decided to rectify that, and man was I not disappointed.
Their lunch buffet is out of this world. It even included goat meat.
And the fresh naan was to die for. I love Indian food because of its spices and its mixture of different textures. It's amazing how mixing the same spices in different ways lead to completely different tastes and flavors. I'd like to learn how to cook it at home but, alas, I'm still trying to perfect Korean bulgogi.
If you find yourself in Farmville around lunchtime, be sure to say hey to Suresh and his team and enjoy a great Indian meal!
Here's something that needs to be said.
Building a lean and healthy body is not going to make you happy.
Yes, it can definitely improve your quality of life.
Yes, it can make you feel good about how you look.
Yes, it can sharpen your mind.
Yes, it can lower your risk of chronic diseases like heart disease and diabetes.
Yes, it can improve your cardiovascular health.
Yes, it can lower your risk of several types of cancer (such as colon, breast, and lung).
Yes, it can help you to fall asleep faster.
Yes, it can build and maintain bone density and muscle mass.
Yes, you will like the way your clothes fit.
Yes, you will feel like a reasonably attractive person.
And yes, it will bring a certain level of satisfaction into your life that you didn't have previously.
I encourage you to be fit and lean. I don't know anybody who wouldn't want to be healthy and active.
But anyone who tells you that fitness will make you happy is straight up lying, just like making a lot of money won't do that for you or accumulating lots of "stuff" or arriving at the height of your profession or seeking self-worth through "likes" or viewing a new house or car as the ultimate finish line.
None of these external things is going to put you into some sort of permanent state of bliss.
If there's anything in life that is going to bring you lasting happiness or genuine satisfaction it's going to be the less obvious things like meaningful relationships or having a purpose in life or contributing to the wellbeing of others or walking with the Lord your God.
So go ahead and build the body you want. There's absolutely nothing wrong with that.
I myself work really hard at it and enjoy it. I get a feeling of satisfaction after every workout and marathon on a basic surface level.
But don't think these things are going to make you happy in the deepest sense. They can't and they won't.
Have a wonderful day!
This morning I woke up and spent time with God. I do this every morning. It's where I get my strength. I read the Bible and let the words sink in. I study the passage closely. I sit with the words. Then I write down my thoughts. Here's what I journaled today:
"And now, in my old age, don't set me aside. I will keep expecting you to help me. I praise you more and more. I cannot count the times when you have faithfully rescued me from danger. I will tell everyone I know how good you are, and of your constant daily care. I walk in the strength of the Lord."
All from Psalm 71 (TLB), a passage I often turn to for comfort and strength.
Being totally dependent on God is not a weakness. It's your strength. Don't confuse that with being a weakling. You're not a pushover. You're a fighter. The Lord gives you strength. As a result, I have structure, discipline, and I feel like I am finally becoming the man I was meant to be. If you're ready to get stronger, leaner, and more in control of your life, don't start in the gym. Start in the solid place. Start with God.
If you asked me 5 years ago if I would be lean and strong at 73, I would have laughed. When I started my fitness journey I was 240 pounds. I weighed 192 this morning, which is perfect.
This is not a midlife crisis. It's a man who wants to be there for his kids and grandkids.
If you're a man over 50 who is overweight and off track, please know that change is possible. Many men started exactly where you will. Be the minority. Eat real food and work out. Walk daily. Simple! Not always easy, but it really is simple when you commit.
Thanks for letting me share my progress with you.
Dave
Interesting that the circled area is the Bible Belt.
Gotta be a coincidence, right?
I've got some friends who are traveling to Hawaii for the first time this summer. Maybe you too will be one of the 10 million visitors to the islands this year. If you need something to read on the plane, you might try my take on what growing up on Oahu was like, or my guide to basic Hawaiian Pidgin expressions. Let me just add briefly: Don't worry about trying to fit in. Everyone will know you're a tourist. Actually, we don't care where you come from. We care about your behavior. As I said the other day, tip well. Be kind. Do just those two things and you could wear the zaniest aloha short and still be welcome.
If you've never been to Kailua at sunrise, here's what you're missing.
Kailua Beach always leaves me in awe every time I come to the east side of Oahu. Is this a picture perfect beach or what?
Exercise requires 100% effort. So does Bible study. Paul writes, "Do your best to present yourself to God as an approved worker who has nothing to be ashamed about, handling the word of truth with precision" (2 Tim. 2:15, ISV). Diligent Bible study is indispensable to Christian living and service. If we fail to use the mind God has given us, we condemn ourselves to spiritual immaturity and cut ourselves off from many of the riches of God's grace.
Like exercise, Bible study is a lifelong discipline that involves more than a passive engagement with Scripture. It's vitally important that we approach our daily time in God's word with patience and consistent effort, recognizing that meaningful learning comes only through hard work. As I've said a million times, Bible study is not just about reading the text. It requires engaging deeply with Scripture while (at times) grappling with complex ideas and texts. Simply rushing through the Bible can lead to superficial understanding.
Here are a few strategies we can use to overcome obstacles and grow in our understanding of Scripture:
1. Have a routine. I have a regular daily time for study to build consistency.
2. Create a conducive environment for hearing God's voice. Try to find a suitable space relatively free from distractions.
3. Take small steps. Break down your Bible reading into manageable chunks of text.
4. Reflect and journal. Write down your thoughts and questions that arise during study. This will deepen your understanding and enable application.
Just a few thoughts.
Have a beautiful day!
Fitness has given me so much more than a physique I can live with.
It's given me the energy, confidence, purpose, and ability to show up better for the people I love the most.
There's something exciting that happens when men feel challenged and encouraged.
Success comes in finding fresh excitement for familiar, effective habits rather than constantly chasing after "new" trends.
My friend, at the end of your life the only thing that matters is the kind of person you were and the love you showed to your God and others while you were alive.
This is how I'm choosing to grow, lead, and move forward this year.
McDonald's breakfast platter with 2 slices of spam (pan-fried), 3 slices of Portuguese sausage (also pan-fried), scrambled eggs, and lots of rice (the most important part).
The classic Hawaiian breakfast.
Running has never been primarily about finish lines. It's about everything running has given me: strength, resilience, confidence, discipline, friendships, and an amazing experience with the Creator. The races and the PRs are just added bonuses.
Many people don't understand the benefits that come with weight training. They think it's mainly about the compliments or the looks at the gym. What it's really all about is the feeling of knowing you followed through with your goals and the confidence that comes from building discipline.
Life is just better when you're lean!
When I started working out a couple of years ago, I was obsessed by a fat loss obsession. I was hyper focused on getting lean. I removed the junk food in my life and began to lose about 1 pound of fat per week. I went from 240 pounds to 193 pounds.
Here's what I discovered. I discovered that fat loss only reveals the physique you have. I didn't have a very good physique to show. I was chasing 12 percent body fat without a base of muscle.
So I switched from fat loss to muscle building. I realized that in order to build muscle you had to gain some fat. I also learned that building muscle is much harder than losing fat.
Today I want to talk to you about the mindset shift that we need to have especially if we're going from a weight loss phase to a muscle building phase. What made us successful at one point in our life (the scale going down ) won't necessarily be what makes us successful at the next stage of our journey. The number one shift we need to make it seeing the scale go up. You are now going to be in a slight calorie increase.
This is because building muscle is very calorically costly. Muscle is costly to build and it's costly to maintain. You are likely to have a higher calorie intake to maintain the muscle that you do put on. And the more advanced we are the slower our muscular gains are going to be.
Remember that you can build muscle at any and every age. I'm going to repeat this until you all get sick of hearing it. Just because everything in our lives becomes harder as we age doesn't mean it's impossible.
There are changes we can make to our diet and exercise to see changes fast. Begin by making compound movements like chest presses and lat pulls/pullups the bulk of your workouts. These movements work multiple muscle groups at once.
You're also going to want to exercise as close to failure as you can. As you age, muscle becomes harder to preserve. Your metabolism slows down. And you get exactly what you train for -- a body built for comfort, not strength.
If you're over 50 like I am, stop expecting less of your body. Your body hasn't given up. Neither should you.
Yes, it's hard. But that's exactly why it works. When something is hard, that's not a red flag. That's a bright neon sign saying, "Keep going!"
Stop looking for an escape hatch. There isn't one. The bigger the goal, the harder the climb. That's not a punishment. That's proof you're headed in the right direction.
Stop confusing "hard" with impossible." Don't stop when it gets hard. Just double down and keep going!
Today's workout:
Chatting with a grandson who turned 5 today.
He's officially a whole hand old!
Since I've begun strength training, I've noticed that the bar for what is perceived as "fit" or "shredded" just keeps creeping upward. Much of this is driven by enhanced online influencers who are presenting a version of themselves that isn't achievable for most men. Today the average guy like you and me is trying to chase down physiques that are either genetically elite or else medically enhanced far beyond what any training program could replicate. While on screen the physique may appear to be real, the content behind it is fake. My friend, please stop using social media physiques as your frame of reference. Measure progress by your own baseline. If you're stronger than you were last year, that's a win. Are your lifts improving? That's a win. Are you leaner and healthier than you were a year or two ago? That's yet another win. These are the metrics that matter. What you see on this blog is what I am.
And despite the temptation to do otherwise, I try very hard not to let the fitness industry warp my perception of what realistic progress looks like for me.
Please take care to do the same.
What are you guys training today? Today I simply got in my steps.
But I'll be back to lifting heavy tomorrow. Today we are remembering those who sacrificed so we could live in freedom. This Memorial Day, I'm thankful for the men and women who gave their lives while serving. And I am thinking of those who have lost someone they loved. Thank you for your sacrifice.
My favorite place to get in a good long run on Oahu is definitely the Ala Moana Beach Park.
You run up and down Ala Moana, around Magic Island, and then back the same way.
Altogether you can get in a good 8-10 miles. It works well going in either direction. It features great views of the Honolulu skyline as well as of Diamond Head. The route is all on wide sidewalks with absolutely no vehicular traffic to contend with.
Happy running!
Every kid in the islands grows up singing Hawaii's state song:
Hawai'i pono'i,
nana'i ko mo'i,
ka lani ali'i,
ke ali'i.
Makua lani e,
Kamehameha e,
na kaua e pale,
me ka ihe.
Isn't it beautiful? It literally says:
Hawaii's righteous ones,
look to your king,
the heavenly chief,
the chief.
You are the father of heaven,
Kamehameha,
protection in battle,
with the spear.
Here's my attempt at a perhaps more poetic rendering:
Ye righteous souls of Hawaii's land,
Turn your gaze to your sovereign king,
The chief who rules by heaven's command,
Whose name the distant islands sing.
Great Kamehameha, father from above,
Be thou our defense when the foe draws near,
Stand by our side with thy endless love,
And protect thy people with thy righteous spear.
I first learned to sing this song in 1959 when I was in second grade at Kainalu Elementary School in Kailua. It has stuck with me every since. I get goosebumps every time I think about it.
Yes, people from Hawaii are proud of where we're from.
Alex Stewart is president of academic services and Professor of New Testament at Gateway Seminary in California. This past Wednesday he successfully defended his doctoral dissertation at KU Leuven in Belgium. Congratulations on your well-deserved success, Alex! By the way, this is his second doctorate. His first came from SEBTS and I had the joy of being his major professor :-)
So proud of you, Alex!
"There is no success without a successor." John Maxwell.
In New Testament times, a disciple would choose his own master. He voluntarily joined his school. He then became his "disciple" (Greek mathētēs, "apprentice"). But when it came to discipleship, Jesus took the initiative. He personally called James and John and Simon and Andrew and Philip and the others to be his disciples. "You did not choose me," said Jesus. "I chose you" (John 15:16). Moreover, Jesus laid down for them the most exacting conditions.
When I was praying about pursuing my doctorate in Basel, I knew it would come down to working with either Markus Barth (the son of the famous theologian) or Bo Reicke. But the initiative was theirs. I ended up working with Professor Reicke but only after a lengthy personal interview where he carefully vetted me. In my own teaching, I've been quite selective about the doctoral students I work with. The seminary has its application, I have mine (which is much longer). A personal interview is required. I've never wanted a lot of doctoral students, just the best.
Once I became a student of my "Doctor Father" Bo Reicke, everything changed. There were no solitary doctoral students as far as he was concerned. Similarly, Christ calls us to a common discipleship, to share our lives and our loves both with him and with each other. That's why his comment "You did not choose me. I chose you" is immediately followed by his command to "love one another." It is by our love for God and our love for each other that we are known to be Christ's disciples. The call by Jesus was also a call to Jesus. He called his disciples to be with him, to follow him, to learn from him, to commit themselves wholeheartedly to him. When Jesus called men and women to be his apprentices he shared his life with them. He knew that Christian education is essentially likeness education, as Thomas Hudgins has so brilliantly described in his book on Luke 6:40.
Part of Jesus' great attraction lay in the fact that he opened his heart to his followers. His love was genuine, his life transparent. He drew others into a quality of relationship that they had not known before.
The story goes that when Buddha died he told his disciples not to bother about remembering him. It was his teaching, he insisted, that counted. With Jesus it is the exact opposite. Everything in Christian discipleship centers around his person. Jesus' discipleship model reflects the Jewish pattern of apprenticeship and on-the-job training. This was not the only option available to him. Both Jewish and Greek cultures had formal school models as an option. But Jesus chose the more non-formal option of dialogue, experience, and reflection in the apprenticeship style. This non-formal approach involved a relational coaching style with emphasis on an experiential hands-on training approach based on the relationship that existed between teacher and student, master and apprentice. The goal of this style of apprenticeship was to enable the learner to become an empowered master who could then empower others. Tim Elmore once described mentoring as "a brain to pick, a shoulder to cry on, and a kick in the pants." This model of discipleship is the way servant leaders prepare and produce the next generation of servant leaders.
Looking for a Doctor Father? There is no true discipleship without a genuine relationship. For three wonderful years, Bo Reicke was my role model and greatest cheerleader. The first month I lived in Basel I stayed in his home. I had constant access to his personal library. All this was part of doctoral studies at the University of Basel. This is not surprising. This unique concept of mentoring was introduced by Jesus himself.
To be a part of the fulfillment of such a profound and magnificent relationship is surely worth the sacrifice of every part of our being.
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| Enjoying dinner with friends in Basel. |
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| Just outside the great cathedral of Basel. |
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| The Festschrift honoring my Doctor Father. |
After Becky passed away in 2013, I began traveling back to Hawaii yearly. At one point my kids asked me if I should consider buying a condo in Kailua since I was there so often. When I looked into it, I discovered that a simple studio apartment in Kailua started at 1.5 million. Keep in mind that this is for a 400 square foot dwelling.
Hawaii today is known for 4 things: high taxes, extensive regulations, unaffordable housing, and a backbreaking high cost of living. Most of the people I grew up with have long since moved to the mainland. The most recent one was my cousin M. Black (my age) who sold his home in Kailua for 1.5 million and now lives comfortably in Oregon. "I love Hawaii but I can't afford to live here" is something you hear all the time. I literally cannot think of one highly educated person I grew up with who did not leave for the mainland for better economic opportunities.
Underneath Hawaii's glittering hotels, the society is literally falling apart. The feeling of helplessness is overwhelming. Locals struggle. They can't afford to live in their own homes anymore. If and when you visit this year, please remember that locals are frustrated. Property values are pushing them out. Please tip your housekeeping staff and servers well. They're commuting hours each way and working several jobs to make ends meet.
Hawaii is beautiful but it's struggling. Just being honest with you.
Me ke aloha (with love),
Kawika (Dave)
How's it going today guys? I woke up this morning, had my Bible time, had my coffee at Bo's, and headed to the gym. I knocked out a 90-minute upper body workout and got in my steps for the day. Absolutely feeling great and strong. As I've often said, the most effective workout routine is based on consistency and mastering a few fundamental movements, such as pull ups ...
... and biceps curls.
The magic is in keeping everything simple. It's not in changing your routine every week. It's gradually making your current routine harder. Once an exercise feels easy, simply increase the resistance or weight to challenge your muscles again. When it comes to weight training, keep it simple.
This morning I ran across this interesting verse in my Bible time: "I fear," writes Paul, "lest your mind should be corrupted from the simplicity there is in Christ" (2 Cor. 11:3, KJV). Conybeare renders this, "single-minded faithfulness." The Jerusalem Bible translates it as "simple devotion." Goodspeed prefers "single-hearted fidelity." Sophistication in our culture foments pride and showy erudition. God's grace, on the other hand, reverses the process and makes us increasingly straightforward and childlike in our life with God. Psalm 19:7 celebrates the power of Scripture to "make wise the simple." The rule is, the wiser the simpler. If you've ever met a truly wise person. you know that partly by their writings. Here I think of a Chuck Swindoll or a John Stott or an Elton Trueblood or an Elizabeth Elliott. Their writings seem to be shining examples of simplicity. Their books are transparently clear and ruthlessly succinct. I also think that such simplicity is found in the Bible itself. Anyone who wants to be a simple follower of Jesus Christ would do well to read the Gospels.
Succinctness enhances focus, efficiency, clarity, and accessibility in communication. It makes it easier for an audience to understand and respond to what is written. Happily, it also saves time for both the writer and the reader. Brevity and succinctness go hand in hand. Both enable you to keep things short and to the point. There's nothing extra to distract readers from the main point. When you write something succinctly and simply, it's more likely to stick in people's minds.
Believe me, it's not easy to be succinct. It's all about finding that sweet spot where you're clear but not cutting out the meat of what you're saying. Think of succinctness as trimming your hedge. Everything becomes clearer, sharper, and a bit easier to understand.
Succinctness and simplicity? Why not give them a try?
If I had to start strength training again today, I would not start the way most people do.
I wouldn't focus on fancy workouts. And I wouldn't follow a complicated routine. Most of us don't want to get shredded. We just want to get healthy. We want to be strong and feel capable. We want to build a body that actually feels good and follow a training routine that fits our normal day-to-day life. If I started again today, I would only focus on simple movements with clear targets.
The way I train would be really simple. I would work out 3 days a week. I would repeat the same movement patterns week after week.
My only goal would be to get better at these movements and reach higher rep targets. Not more exercises. Not more complexity. Just getting better. To build a strong, lean, capable body, you don't need more. You need simple movements, clear progression, and goals you can actually stick to. Many beginners fail because they chase fancy skills like muscle ups too early or jump between endless workout variations. Instead, I think you should focus on consistent progress in basic movements. Be sure to set specific, measurable goals. As a baseline for the first year, I would suggest being able to perform one unassisted pull up. This isn't a random goal. It builds strength, endurance, and body control. Rather than adding new exercises, focus on getting better and reaching higher rep targets on the same core patterns over time.
Fitness is not actually complicated. We often make it so by doing more. By sticking to a simple, targeted plan, we can avoid years of wasted effort and build a body that performs well in real life.
Just because you hit some age milestone, that's not some magic shut off switch for your strength. You don't lose muscle just because you add another candle on your birthday cake. You lose muscle because you stop sending the signals your body needs to keep it.
If you don't exercise, you lose strength. The real driver of muscle loss is not age but physical inactivity. Even guys in their 80s and 90s are still building muscle and still getting better. The body becomes what we demand from it. If we never lift anything heavier than a cell phone, the muscle loss that was never really inevitable actually does happen.
Unfortunately, the medical industry does little to help. A 60 year-old guy goes into his doctor's office and tells him he feels weaker and more tired than he used to be and the answer is almost invariably, "You're getting older." If you hear that often enough, then you start acting the part. "You have to take it easy now. You have to accept your limitations." But as I said, our limitations really don't have anything to do with age. That's a false narrative that our culture has convinced us to believe. "I'm old. It's just the natural order of things. It's just a bill come due for all the years I neglected my body." As a matter of fact, the people who stay in shape for years aren't the people with the "perfect" plan. They're the ones who keep showing up even when life changes.
The older I get, the more I respect simple training because it works. I feel great, I wake up energized, and I can't wait to get into the day the Lord has planned for me.
I believe that's what most men my age actually need.
I took this video last July just before paddling out.
This is Waikiki in motion. Waves rolling in. Surfers lining up. Catamarans drifting by. The Sheraton Waikiki watching it all from the shore. It's the kind of scene you don't forget.
Surf, swim, or just watch? Which would you do here?
Everyone talks about the great hiking trails in Zermatt, Switzerland. But longtime visitors know that some of the best moments happen sitting in a chair under a sunny sky doing absolutely nothing for an hour. I feel like half the tourists that visit Zermatt sat in these chairs at least once. Very peaceful!
While in seminary I was exposed to the writings of a theologian named Hans Urs von Balthasar. He once stated, "The content (Gehalt) does not lie behind the form (Gestalt) but within it."
We obscure the content of the Bible when we ignore the form. Nothing in Scripture communicates to us apart from form. The entire Bible is relentlessly rhetorical. And we cannot ignore the form without changing or distorting the content.
The way the Bible is written is every bit as important as what is written. We fail as exegetes when we atomize exegesis, as if form could be separated from content. Exegesis is simply noticing and responding to what is said and how it is said. Hence a careful Bible reader will proceed with caution, allowing the medium to inform the message and vice versa.
Exegesis of this kind is the furthest thing from pedantry. Exegesis is loving God so much that we stop and listen carefully to what he says. Exegetes don't take a quick glance and then run off and talk endlessly on social media about the "message" of the text. Without a close reading of the text, exegesis gets sappy. "I always read through the entire Bible in a year" ends up becoming an excuse for laziness.
And so it is that the practice of Bible reading involves us in determining not to overlook the rhetorical level of language. The Bible is chock full of alliteration, rhyme, assonance, alliteration, homoioteleuton, paronomasia, and metaphor. There is so much here to delight us. "God is a rock" (Psalm 18:2) is a metaphor. Psalm 119 employs a literary device that goes through the 22 letters of the Hebrew alphabet to celebrate the eternal delight of God's word. Heb. 12:1-2 uses athletic imagery to warn us against quitting the race of the Christian life. John uses apocalyptic language in Revelation to emphasize that nothing that happens in God's world is unscripted.
Read, yes. But read only what is there. And be sure to read it the way it is there. Close reading of Scripture is not a method or a technique for reading the Bible. It is a cultivated, developed habit of abiding in the text.
1. Have them say, "The life of the land is perpetuated in righteousness" in Hawaiian.
2. Ask them to say the state fish without a single pause.
3. Have them pronounce Kaaawa correctly.
4. Have them sing "Hawaii Pono I."
5. Ask them, "Who was Frank De Lima?
6. Inquire, "What high school did you attend?"
7. Ask them, "What is Hawaii's ninth island?"
(Answers below.)
1. Ua mau ke ea o ka aina i ka pono.
2. Humuhumunukunukuapua'a.
3. Ka'a'a'va.
4. Hawai'i pono'i, nana'i ko mo'i, ka lani ali'i, ke ali'i. Makua lani e, Kamehameha 'e, na kaua e pale, me ka ihe.
5. Hawaii's best-known stand-up comic.
6. Kailua High School class of 1970.
7. Las Vegas.
If you've ever seen a sunset at Waikiki, you know it's not just about what you see but about what you feel.
And somehow that feeling stays with you long after you've returned to the mainland. In high school we used to surf here until it got dark. It was like heaven on earth. This is probably the view people picture when they think about Hawaii. Then when they finally see it in person they realize it actually looks even better.
I am SO ready to see it again.
You know a hotel in Waikiki has stories to tell when it's been around since 1927.
This was 9 years after my father was born in Honolulu. In 2013, I had reserved a room for Becky and me at the Royal Hawaiian Hotel in December of that year. Her battle with cancer had being going on for 4 years and I wanted us to enjoy one last trip to Hawaii, where we had spent our honeymoon. When Becky passed away in November, I was faced with the question: Shall I still go, or shall I cancel the trip?
I went.
For 10 days I celebrated the memory of my wife of 37 years. Here, in these pink halls, I learned a basic truth of Christianity -- that total self-emptying is detachment from all this world has to offer. We were not financially poor. But I had been asked to accept poverty of another kind. It was time for me to accept the situation as from his hands, to let go of the reins and place myself entirely at his disposal. I finally accepted the grace that God had been offering me all along but which I had never really had the courage to accept. I had learned to thank God for things I would never have learned to thank him for without the suffering itself.
And such thanksgiving, in the midst of darkness, clears a way for grace.
If we were going out for a cup of coffee together today, there are things I would tell you. I would tell you these things because I know you are my virtual friends. So ...
If we had a cup of coffee together today I would tell you that I absolutely love our local YMCA. It's the perfect place to get in a 90 minute workout.
If we had a cup of coffee together today I would tell you that I love the biceps curl.
It is incredibly effective because it isolates the upper arms to build muscle size and pulling strength. Remember: these are the muscles that allow you to scramble up mountains in the alps and paddle out in Waikiki.
If we had a cup of coffee together today I would tell you that I also love pull ups because they require no equipment beyond a bar, work major muscle groups simultaneously, and are the ultimate test of strength.
If we had a cup of coffee together today I would tell you that I love running because running is one of the most efficient and accessible workouts you can do.
Even 10 minutes a day at a slow pace can significantly reduce your risk of cardiovascular disease, lower your blood pressure, and even help you live longer.
If we had a cup of coffee together today I would tell you that I love getting in my daily step count because it can boost cardiovascular health, lower the risk of chronic diseases like diabetes, and aid in weight management.
It's a simple, highly effective way to increase overall physical activity and longevity.
If we had a cup of coffee together today I would tell you that I love it when a person achieves his or her ideal physique.
This is not just about aesthetics. It's about your everyday life by boosting confidence, optimizing health, and providing a deep sense of accomplishment. The physical and mental benefits ripple into your daily routine.
If we had a cup of coffee together today I would tell you that I love the benefits of being fit. Fitness improves your physical and mental health by sharpening cognitive function, preventing chronic diseases, and reducing stress.
If we had a cup of coffee together today I would tell you that I hate the impact social media has had on the church. This is a significant and complex issue, but it's been on my mind. I hate how it perpetuates a slavish dependence on the opinions of others when the Lord wants us to have a personal encounter with his word daily. I hate how it consumes our days. I hate how many have traded time in God's word for screen time.
If we had a cup of coffee together today I would tell you that as we approach the summer months, our family is crawling out of a few hard months but we clearly see the light ahead. Life is never easy but hardships are always temporary, and for that I am grateful.
Know anyone who's enjoyed the career of a lifetime? Maybe that person is you. If so, you are uniquely blessed.
The most important role for any individual is that for which God has equipped him through nature and Spirit-given ability. It is vital that each Christian function in the capacity for which God has equipped him. Some may begin, like the apostle Paul, with a special intervention in life that settles the question of vocational call once and for all. At the age of 24, I was asked to teach 11 units of Greek at Biola. I didn't realize it at the time, but that invitation was a Damascus Road-like call to holy vocation and a life set apart for a special ministry. Never forget that God has a special purpose for you. Ask yourself, "How can I best find God's purpose and bring together all that I am and have in a vocation and location that will most effectively promote the accomplishment of his purpose in the world?"
This brings up the matter of how to regard personal tastes, talents, and aptitudes in choosing a career. Obviously, God bestows special gifts that wait to be discovered and used. But there is also such a thing as bowing too low before the altar of ability. Talent is not the ultimate indication of what the Lord wants us to do with our lives. If personal fulfillment is my only goal in life, I have yet to discover the meaning of discipleship, which is self-sacrifice for God's kingdom. Out of love for the Lord or love for others, the disciple will learn to sacrifice his own desires and even his own "rights." The final test of one's calling is, "Nevertheless, not my will, but yours be done." Apparent success, or even a genuine sense of fulfillment, is not in itself a proof that a person is in the center of God's will. So although personal fulfillment is quite legitimate to consider as one piece of the puzzle, it can hardly be the major factor in the choices of a true disciple. In fact, tastes, talents, and aptitudes are often more acquired than inborn and can be developed and even altered through experience and education.
As I look back over my (so far) 50-year teaching career, my gratitude to God knows no bounds. Finding joy and satisfaction in one's vocation is all about discovering the intersection between personal fulfillment and serving a greater purpose. The result is a profound sense of peace and happiness. Embracing your God-given vocation allows you to align your passions with your responsibilities, creating a fulfilling life that resonates with your true self.
Discerning God's call isn't always easy. It certainly wasn't for me. But when we find that call and answer it, we store up eternal happiness for ourselves and help bring about the kingdom of God.
Below: A young Dave just beginning his studies at Biola. He had no idea at the time what his vocational journey would look like. But the Lord knew, and that was all that mattered.
Take a second and imagine this ....
Early morning in Waikiki. The sun just beginning to light up the beach. People quietly walking on the shore before the crowds arrive. That peaceful morning feeling out here is something special.
No matter how many times you've been to Oahu, Waikiki will always be special.
Was (where else?) at the High Bridge Trail.
I'm back to my normal step count.
To everything, there is a season. Nobody outruns aging. But that's beside the point. These days I'm almost twice as slow as the race winners. But I'm happy. I'm happy to be alive, healthy, and vigorous. Running still excites me, regardless of the pace or distance. Running means that I'm alive and well. Which is a beautiful thing and a huge undeserved blessing.
A U.S. President once said, "It is not the critic who counts. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood. At the least, he fails while daring greatly." I agree.
Dare greatly, my friend.
Some beaches are crowded and noisy. And then there are places like this.
Soft trade winds. Turquoise water. The Mokulua Islands in the background. That peaceful feeling that makes you forget what day it is for a while.
What's your favorite beach on Oahu? Mine is -- and will always be -- Kailua.
One big race down, one to go in 2026-2027. What shall it be? The London Marathon? The Berlin Marathon? The New York City Marathon? The Honolulu Marathon? These are all on my bucket list.
Training for a marathon shifts your mindset from "I'm running for exercise" to "I'm training for a mission." This psychological shift creates a powerful motivation loop that forces consistency and discipline. A race that creates a "countdown effect" makes every missed workout feel like a missed opportunity.
I hope to be able to decide soon. Paying a registration fee (anywhere from $100-$200) creates a sense of obligation to "get your money's worth." Meanwhile, here's my workout from today. I hope you enjoy it!
