Surf's Up!

Oh to be out there surfing the Ala Moana Bowl this morning!!!

Staying in the Game

Hey guys. Here are a few pics and vids from today's workout. Whether you're trying to get fit and build a healthy and fit physique, or trying to master the Greek of the New Testament, you have to be hyped, but not by the results. If you're just constantly thinking about the results, then you'll never be satisfied. You'll never be in the moment. I get rewarded every single day for being the person I want to become by executing the habits I know I need to take me to that position. I'm not even thinking about the results. I'm thinking about the present, about the joy of hard work. That's the feeling that brings me the greatest joy. People misinterpret the focus on results too much. You can't just be chasing results all the time. Results are the byproduct of the lifestyle you want to live, the person you want to be. The happiest people I see in the gym aren't those who are happy from achieving results. They're happy from the identity they have. 

Every so often I get to preach in churches pastored by my former students. Sometimes I show them my Greek New Testament and ask them to read a verse or two. By "read" I don't mean simply pronouncing the Greek words out loud. I mean translating the Greek into English. It's very seldom that a student is able to do this. Mind you, these are students who have had me for 3-4 semesters of Greek and got straight As in their classes. The problem is that they failed to stay in the game. 

Likewise in the gym. To get the physique you want starts with your mindset. Anyone you have ever seen with a  great physique has started by developing their mindset. You can have the perfect workout plan, but none of that is going to matter if you don't have the mindset or the consistent system to actually back it up. If you're only interested in having the looks without building the mindset that guarantees it, my website is not for you. We're talking about an actual life change where we change our self identity. We change our belief system. We build systems that last. Achieving what you want is less about the results that you think you need and more about the person you want to become. Because every goal that you want has a lifestyle attached to it. If you constantly live in this state where all you think about are the results, you will never keep motivated to keep pushing forward. And what this means is that you just have to crave hard work. You have to love the idea of being the person who's doing what is required. 

When I was studying Greek, I was only able to make actual change in my life and start getting results once I started being hyped not by the results but by the work. This is the only way to generate real consistency in your life. I know I can keep on giving myself a pat on the back as long as I stay in the game. There is no other skill in your life that will reward you as much as knowing how to be consistent, how to show up for yourself every single day. 

That's true whether you're reading the Bible in Greek or weight training at the gym. 

Friday Is for Fotos

Remember: your scale weight goes up and down based on hydration, sodium intake, inflammation, and carb storage. Progress photos provide an objective record that isn't swayed by daily water weight. I take progress photos every Friday. Comparing photos from months apart provides an incredible psychological boost and helps prevent discouragement during strength plateaus! 

They're Coming to America

Over a century ago, Ellis Island wasn't just a point of entry into the United States. It was a gateway to a new life. 

Over 12 million immigrants passed through its doors between 1892 and 1924, each with their own struggles and aspirations. According to the National Park Service, over 40% of Americans living today are descended from immigrants who passed through Ellis Island. 

I am one of them.

In 1917, George and Rachel Arsu left their home in Cluj, Romania, in search of a new life in America. George and Rachel were my maternal grandparents. I imagine that their arrival at Ellis Island in New York Harbor was marked by a mixture of hope and anxiety. The Statue of Liberty stares you in the face, reminding you of freedom and new opportunities. 

After facing a rigorous inspection, my grandparents, along with their 9 children, settled in the large Romanian expat community in Youngstown, Ohio. In 1918 Rachel Arsu became pregnant again. 

She gave birth to her last child, a daughter. They named her Elvera. Elvera Arsu was my mother. In 1945, she married a man from Hawaii named John Black. They had met at a USO club in Youngstown as he was being shipped off to fight the Germans in WWII. After their wedding in Youngstown they took a train to California and then boarded a ship bound for Honolulu. 

Now settled in Hawaii, they had 4 children. I was their youngest. Growing up, my mother was the only Romanian speaker I knew. 

There was little to no chance of me learning to speak Romanian at our home in Kailua -- a fact that causes me significant embarrassment whenever I visit Romania and people find out that this half-Romanian speaks not a word of their language. I can't blame my mother of course. 

That generation of immigrants were eager to assimilate into American society, language and all. But that makes me no less proud of my Romanian heritage. In his 1958 book A Nation of Immigrants, President John F. Kennedy wrote, "There are probably as many reasons for coming to America as there were people who came." I'm sure my grandparents came in large part to see that their children and grandchildren had a better life than they had. They could not have imagined that one of their grandsons would become an educator and lifelong language lover. 

If that's your background also, you'll love this version of "They're Coming to America" by Neil Diamond. 

The song is an emotional tribute to his own grandparents who escaped oppression in Eastern Europe. Like Neil, I love America despite all her flaws, not least because her identity is built by immigrants and diverse communities from across the globe. Her liberties allow individuals to forge their own paths and pursue economic liberty. Of course, I don't love her poor decisions. I don't love her fading values. But I love America. 

Let's gratefully love this, our country, America. 

Becoming, Not THE Best, But YOUR Best

Your fitness is defined by two things. That's right. Two things. The first is the goal. What do you want to accomplish? Second, the constraints. What are you willing to do or not do to get there? My goal? To be in great shape. I could care less about the aesthetic side rather than the healthy side and how I actually feel. As for the constraints, I'm actually not willing to spend endless hours in the gym or doing workouts that I hate. So my approach has to be streamlined, simple, enjoyable, and focused on health and fitness. I weigh about 190 pounds for reference and do not track my food because I really don't want to. But I do know from looking at myself and weighing myself daily that I am loosely maintaining my current body composition. Most of my diet is whole foods. Here's what I prepped for dinner tonight. 

However, I'm not a Puritan when it comes to diet, so I don't entirely eliminate processed foods. I eat breakfast at Bojangles every day for its undeniable and innumerable mental health benefits. I don't spend forever in the gym. I go three times a week for a long workout (about 75 minutes). I also maintain a non-shameful amount of activity each week. I get in a bare minimum of 10,000 steps per day, though I often exceed that. Today, when I awoke, my body said to me, "Dave, let's go for a long run today, shall we? I mean, you've still got another 32-mile ultra to do this year, and you'll need at least 3 or 4 long runs before then." I replied, "Body, sounds good, Let's do it. Shall we aim for 10 miles today?"

Today's step count. 

 "Sure," said my body, "as long as we get er done before the temps get over 98." "It's a deal," I replied.

So let me ask. 

What do you want to accomplish? 

Second, what are you willing to do or not do to get there? 

Accepting the truth that nobody can do more than 100% was a revelation to me. My best is my best. As flawed, gullible, and out of shape I had allowed myself to become, I knew that the body God gave me was the body that I was going to have to use. I couldn't trade it in for some new, improved version of myself. If I was going to get where I wanted to be, it was going to have to be through this body. That's true for you, too. It's not a matter of getting the body you want. It's a matter of doing the most with the body you have. 

Friend, you may never become the best. But you can most certainly become your best. You can find ways to improve for the rest of your life. You just have to learn how to do all these new things with your old body! 

One of the Most Important Decisions You Will Make

Exercise is a fundamental pillar for long-term health and muscle-building capacity. Better cardiovascular fitness enhances oxygen and nutrient delivery, allowing you to train harder and recover faster between sessions. The truth is, getting is shape is a very long process. Decide from this day forward that this is the way I'm going to operate on a daily basis, regardless of how I look. I will recognize myself as someone who goes to the gym consistently and trains regardless of whether I'm on vacation or work is busy. This decision alone will set you apart from 99% of guys because the great majority of people going to the gym look at it as a mere project, something they are going to do for a period of time until they get the result they want and then have no plan afterwards. The truth is that getting in shape is a very long process. It is difficult. It is tough. Unless you see yourself as someone who is committed to it, you will never actually be able to commit long enough to get the physique you want. 

This is going to be one of the most important decisions you ever make in your life. 

At the end of today's workout. 

Just Another Day of Training

Learn New Testament Greek!

John Miles would like to invite you to learn New Testament Greek. I second the motion! 

The Magic of Chicago's "Make Me Smile"

Chicago's epic song "Make Me Smile" was released as a single in March, 1970. At the time I was a senior in high school and was playing trumpet in the horn section of a rock band that performed every weekend in the various officers' clubs at the military bases on Oahu. The song was written by Chicago's talented trombonist, James Pankow. It was Chicago's first Top 10 record. It featured the singing of Terry Kath, the amazing bass lines of Peter Cetera, and Danny Seraphine's incredible drumming. Unlike the noise that's called music today, Chicago was the real deal. No auto-tune, drum triggers, or computer-enhance effects. Just real music performed by real musicians. There was no weak member of the band. Every player was phenomenal. As a 74-year old musician (yes, I still play my clavinova here at home), I am grateful I grew up in the era that I did. 

Here Rick Beato manages to open a window into this piece:

See what I mean? 

I so miss bands that play like this. They were one of the most skilled and musically advanced bands of their time. I simply can't get enough of great music like this. 

"Southern" Greek

This summer Wipf & Stock will be publishing Toward Rethinking the Future Tense in the Greek New Testament by Philip du Toit. 

I just sent the publisher (at their request) a blurb for the cover. I'm quite excited about this book. 

Speaking of the future tense, here's a use of mellō I hear all the time at Bojangles: 

Ain't that quaint? "Fixin' to" is the absolute bedrock of Southern slang when it comes to time. Of course, it has nothing to do with making repairs. It's simply a handy phrase meaning "about to." As with the Greek verb mellō, it's a vague expression. It can cover time from "right this minute" to "sometime before I die" (as in "I'm fixin to mow the lawn"). 

I'm fixin' to add such Southern expressions to my beginning grammar -- whenever I get around to it, that is. It will join "over yonder" for ekei and "might could" for the subjunctive.

Y'all be good! 

Ode to Arms (Poem)

These arms will climb the mountain peak, 

They will not falter, fail, or break. 

They paddle out to meet the wave, 

Through crashing sea and ocean cave. 

To conquer peak and heavy tide, 

A quiet strength must live inside. 

For muscle grows where currents pull -- 

Both soul and sinew powerful.

Yes, I LOVE the Living Bible

In 1971, Kenneth Taylor produced The Living Bible in an effort to help his kids understand Scripture in everyday language. I'm so glad he did! I read the Living Bible every day, along with a billion other Bible translations. I enjoy TLB for its:

• conversational tone.
• easy-to-understand English.
• fresh perspective on overly familiar passages.
• ability to supplement all the other translations I read.

Of course, the Living Bible is merely one man's paraphrase, one man's interpretation. It doesn't always reflect the original Hebrew and Greek precisely. It's always wise to compare paraphrases against translations grounded in direct engagement with the biblical languages. That said, here are a couple of absolutely unforgettable renderings from Rom. 12 that I stumbled upon today. 

In 12:1, Paul urges us to give our bodies to God. And why? "When you think of what he has done for you, is this too much to ask?" (the Living Bible).

And in 12:9, Paul tells us that our love should be sincere. "Don't just pretend to love others," writes the Living Bible. "Really love them." 

So thankful for Ken Taylor! 

Where Surfers Attend Church

The Hilton Hawaiian Village is celebrating its 65th anniversary this year and has just completed a major renovation. 

If we happened to be surfing in Waikiki on a Sunday morning, this is where my friends and I would attend church in our swim shorts. The service, sponsored by the Waikiki Beach Chaplaincy, was held on the sand in front of the tower. Once the service was over we paddled right back out and finished our day of wave riding. 

What happy memories. 

Giving into the Mystery

Those who know me well know that I enjoy running marathons. I say "running," but the truth is I've never actually run a marathon (I have to run/walk the last few miles). Still, for me, the marathon will always have a special place in my heart. The act of standing at the starting line 26.2 miles from the finish line is perhaps the ultimate metaphor for living the Christian life. Keep moving -- keep putting one foot in front of the other -- and you will eventually get to the end.

Some people think I'm a very disciplined person because I've run marathons or lost so much weight. That's nonsense. I'm probably the least disciplined person I know. I've always had a laid-back bent that doesn't take well to schedules and deadlines and organization. Much of what I've learned about discipline comes from my career as an educator. I entered the classroom as a teacher for the first time at the young age of 24. For the next 50 years I have never found the "secret" to discipline. I learned, however, that even the most undisciplined person can make regular improvement. Part of my improvement came from the discipline required to complete a really challenging doctoral program in Europe in a foreign language. I learned this as a writer, too. Being a disciplined author means understanding the importance of deadlines and producing quality work. I spent hours and weeks and years writing or editing books. 

I wish I hadn't waited so long to start running marathons. But I knew I lacked the discipline needed to finish the race. My impatience just about caused me to give up. It almost cost me the one activity that has given me so much joy. On the other hand, the Lord taught me patience. If you listen to your body and learn to wait patiently for the next breakthrough, your running will become a constant source of wonder and enjoyment.

It's the mystery that keeps me going in my 74th year. Giving into the mystery every day makes every run an adventure. Discipline means not giving up and not giving in. It means refusing to miss the discovery that you are capable of going beyond your wildest dreams.

Run on, my friend. 

Run on. 

At the start of the Chicago Marathon. 

It's Someone's Birthday

Well, seems like I'll complete yet another orbit around the sun tomorrow, meaning that June 9 is my birthday. Wishing you all the best, Dave. 

I suppose birthdays serve as a reminder of the years gone by and the adventures ahead. As I turn 74, I'm reminded that Christ will continue to help me face the "big three" struggles of life.

The first is my struggle with the sarx, my human nature. It's been a long, weary battle (I've been a Christian since I was 8). But when we honestly confess our defeat and ask for the fullness of Christ, he performs a continuing miracle of making us more like himself.

He will also free me from the struggle to be adequate. I realize I'm completely insufficient for the demands of life. But I also know his all-sufficiency. There is no problem he can't solve, no person he can't love, and no challenge he's not able to meet.

He will relieve me from worrying about the future. What the Lord allows to happen to us he will use for the greater growth of his fullness in us. Whatever I will face in my 74th year will be an occasion for new dimensions of his character to be formed in me.

Paul's phrase "the stewardship of God's grace given to me" (Eph. 3:8) is a great motto for an aging grandfather. Everything that happens to us is not only for our personal growth in grace but for our ministry to others. We seniors know we're meant for more than survival. We can triumph in Christ. 

For Those (Like Me) Who Struggle with Weight Loss

Did you know that, at one time, to adopt a child from South Korea you could not have a BMI of over 35? In Thailand it's the same. These agencies obviously want to reduce the risk of future health complications that could impact the parents' life expectancy and their physical ability to raise their child. In the U.S., there are no weight restrictions put on adoption applicants that I know of. 

This raises an interesting question: Does being overweight/obese to the point that it affects your health make you less of a "good" parent? I know of many extremely effective parents who are overweight/obese. Yes, it's difficult for them to do physical things with their children, and yes, one might question the kind of example being set. But they're still great parents. 

Maybe the more basic question has to do with the nature of weight gain and loss. Some insist that good health and weight loss is a choice. I don't necessarily disagree. But people do not always have full control over their weight. I see obese people at the gym all the time and have nothing but the greatest respect for them. Who am I to judge them? I do not know what it's like to be morbidly obese and so I do not know the challenges of losing an extreme amount of weight and keeping it off. For a long time I was overweight myself. I didn't take care of my body (the temple of the Holy Spirit) as I should have. But that didn't make me any less of a person or a Christian. It just doesn't help a person to lose weight by hating on themselves and beating themselves up because they are obese. 

Perhaps what it boils down to stewardship. It's really hard for me to watch people completely sabotage their health. Almost anyone can find time to exercise. And probably very few people have a genuine physiological reason for their weight. But appearance isn't everything. And, like I said the other day, just because someone is fit doesn't mean they are healthy. As you know, I recently lost 50 pounds. But unless I knew you extremely well, I would never tell you to lose weight. Talk to anyone who struggles with an eating disorder or a food addiction and they will tell you that being obese feels like a destiny to them. I find it more inspiring to see someone who has accomplished something in spite of their weaknesses and shortcomings. I've been blessed with the fact that my weight came off relatively easily. Others I know are not so blessed. But while many struggle with their weight, they don't give up. 

When I was a child I was bullied mercilessly because I was skinny. Much of it assumed I was either not aware of it or not taking care of myself. I spent hours agonizing over my appearance because of it. I found the judgment of other people to be really harmful and hurtful. Nowadays I have friends at the gym who say they are jealous of me and how fit I am. But they have no idea what a huge struggle it is for me to stay this way. I love food as much as the next person and I would eat all day long if I could. But I am gradually learning to respect my body too much to ever treat it the way I used to. Healthy eating is not easy and never has been. Thankfully, I love being active. And by the grace of God I have found a formula that works for me. Every person has to find a formula that works for them. At the end of the day, we all know what we see in the mirror. And it's largely up to us to change it if we can. 

Weight loss is a deeply personal journey. I'm so grateful to be able to share my journey with you. Are you embarking on your own journey? Be patient and celebrate every small victory. Remember that the primary goal of any weight loss program is overall health and wellbeing, not a number on the scale. 

Today's Peripatetic Ambulation (PLUS, Buying New Shoes)

Aka "Walking." 😎

You may have never thought about this, but continuing to walk in shoes that are worn out or poorly suited to your gate or walking style may be holding back your progress. The reason this matters is biomechanical. Every step we take involves a complex chain of forces moving up through the foot and ankle and knee and hip and also lower back. And each joint in that chain depends on the one below it absorbing and distributing the force correctly. 

When the cushioning in your shoe has worn down, which can happen very gradually and invisibly, that force goes directly into your joints instead. Studies have shown that worn out shoes significantly increase the stress placed on the knee joint with every single step in ways that are associated with worn down cartilage over time. All of this happens very gradually. There's no sudden pain or obvious sign. It just accumulates very gradually, step by step and walk by walk. 

Most walking shoes maintain their cushioning for around 300-500 miles, give or take. After that, the shoe is no longer doing its job. 

As you can see, in the past year I've averaged around 250 miles a month in my shoes. I have found that after 300-400 miles my shoes actually start working against me and need to replaced. This means I need to buy a new pair of shoes (I always get the Altra brand) about every 2 months. This isn't about buying really expensive shoes. But please make sure you are not "shooting yourself in the foot" by continuing to walk or run in worn out shoes. 

Have a blessed (peripatetic) day! 

The Power of Music

Once a ballerina, always a ballerina. 

This is possibly the most profoundly heartwarming video I've ever seen on Youtube. Brings tears to my eyes everytime I watch it. At 0.19 the ballerina is back. She moves like a swan. I don't see an old lady. I see a youthful spirit at the height of her career. 

What a beautiful testament to the power that music has over the human mind and body. 

Getting in Shape Means Reframing Your Mindset

You're overweight? Great! 

It's going to be a bigger story to tell about God's amazing grace! 

Exercise Is a Double-Edged Sword

This is an essay I've been wanting to write for quite some time.

You may have heard the expression "double-edged sword." This refers to a situation, action, or choice that offers both positive benefits and negative consequences at the same time. There's an undeniable benefit to what you're doing. But there's an equal, almost unavoidable risk or hidden cost as well. Examples include:

• Going viral on social media (you get instant fame but lose your privacy).
• Working from home (you can work in your PJs but it also blurs your work-life balance and makes you feel isolated).
• Winning the lottery (you have become incredibly wealthy but fake friends suddenly crawl out of the woodwork asking for money).

Did you read about the 3 men who ran the Detroit Marathon and died? One of them was only 26. Running is not necessarily an inherently risky activity. But people do die while running marathons. Sometimes the cause of death is cardiomyopathy -- an enlarged heart. These deaths are almost always due to a pre-existing heart condition. The fact is, people who rarely exercise are 50% more likely to die of a heart attack during vigorous exercise than those who exercise 5 times per week. So the odds are pretty good that running will lengthen your lifespan rather than cut it short.

For your body to get strong, you need stress and recovery. Both are vitally important. But the balance  between them is also important. Too much stress? Your body breaks down. Not enough recovery? Your body isn't ready for the next level of stress. Only when your body is continually healing itself can it become strong, fit, and healthy. Without adequate recovery, your body will not become stronger. 

For a very long time I thought, "Maybe that's true for others but not for me!" I overtrained every part of my body that I trained. I really believed I was invincible. One year I even ran two marathons on back to back weekends (Richmond and Baltimore). What I didn't realize at the time is that the only way to be prepared to do workouts with the intensity they deserve is to allow your body time to relax and recover. Instead of rushing into the process or hurrying it along, I needed to take it slow and enjoy each step along the way. What's important is that you find the frequency that gives you maximum improvement with minimum risks. 

My point is this. Exercise does not necessarily equate to good health. In fact, the harder you push yourself in your sport (whatever that is), the more damage your body can sustain. It's well known if you assess the the blood chemistry of marathon runners (I've done 20 of them) post-race that you will find evidence of heart muscle damage, skeletal muscle damage, kidney disease, and elevated markers for stress hormones. Another study showed that 44% of ultramarathon runners (I ran an ultra a month ago) had elevated creatinine levels (a byproduct of the kidneys' blood filtering process), which is high enough to indicate acute kidney damage. 

I'm reminded of how risky life can be even when you're just out doing something you love. Every time I run an ultra or climb a high mountain or go surfing when the waves are breaking over 8 feet, I suppose there is risk involved. But you have to keep on living, right? Beyond taking standard precautions (as I do), what else can you do? I'm sure there were times while surfing on the North Shore that I almost died without knowing it. I think we all have at least one memory of something we did and God somehow protected us and we didn't perish. Yes, there are sharks in Hawaii, but that doesn't keep me from going surfing every time I'm on Oahu. I had a near drowning experience when I was 16 and surfing huge waves at Pipeline. I had lost my board and had been been swimming for maybe 20 minutes when I ran out of air. Thankfully I wasn't too proud to call out "Help!" and another surfer came and let me recover while hanging onto his board. I can't tell you how many "unplanned dismounts" I had while riding my Thoroughbred Traveler cross country. By God's grace, I never even broke a single bone. My cousin Pila died while surfing at Waikiki when I was 12. 

Like anything in life, you take a risk. You find what you love to do (be it jumping out of an airplane or riding a big wave or climbing a tall mountain) and you accept the fact that you are taking chances. How are we supposed to live life to its fullest if we are consumed by every little thing that could happen to us? On the other hand, I do try and be responsible. When I climb the alps, I always hire the best mountain guide I can find (he charges $850 per day). I eat and rest well. I get regular physicals. I listen to my body. Still, there are risks. 

To go back to running, studies show that marathoners over 50 are twice as likely to have a heart attack while running than runners under 40. That said, the odds are still in our favor. Only 1 in 100,000 marathoners ever die during a race. Not to mention the fact that by running we reduce our risk of so many other conditions such as diabetes, various cancers, and heart disease. We simply can't let risk and fear stop us from doing what we love. 

Yes, I am a risk taker. Anything we do will have inherent risks, even driving to the store. Here's my take if anyone cares: the benefits far outweigh the risks. 

A Satisfying Workout

Satisfied with today's workout. 

7 miles at the High Bridge Trail. 

Nothing crazy, but something good for me. 

Stop Procrastinating

Hot, Humid ...

... and Happy!

Loving Me Some SoVa

Today's walk in Farmville was out-of-this-world fun.

Southern Virginia is justly famous for its abundant outdoor recreation, authentic small-town charm, and unmatched affordability. The peaceful, rural lifestyle is a far cry from the densely populated and expensive urban tracks to the north. I live not 8 miles from Buggs Island Lake, which features 50,000 acres of fresh water and 800 miles of shoreline for fishing, boating, and swimming. SoVa is also renowned for its rich agricultural heritage, which I am humbled to say I am a part of. Virginia is packed with incredibly charming towns, but Farmville takes the cake. I can see the sky at night and I can hear the bear coming out of the woods with plenty of time to run back to my house nestled in 123 acres of historic Virginia farmland. 

What is your favorite thing about where you live? 

The Best "Firsts" of Life

What are some of the "firsts" in your life that you'll never forget? First pet? First bike ride? First girlfriend? First kiss? First day of college? First full-time job? First marathon? First child? First book published? First visit to Europe? First conversation in a foreign language? First big risk you took? Firsts are so meaningful. Somehow they fundamentally reshape how our brains store memories. You sense, "This is the beginning of something great." 

Here's the Breithorn near Zermatt in Switzerland. 

It was the first 4,000-meter peak I ever climbed. Many aspiring alpiners choose it as their first summit at this height. Guides call it a relatively "easy" climb. But it's no casual walk. This is a true glacier route and a mountain guide is essential. Its name suits it perfectly. "Breit" means "broad" in German, and the Breithorn extends for more than 2 kilometers, with several summits along its crest. It's so beautiful up there. 

If the Lord wills, I hope to climb another 4,000-er this summer. Climbing the Alps is such a magical experience because it seamlessly blends raw, glacier-carved majesty with centuries of rich culture. The peaks just absolutely soar skyward above the valley floors. 

As one famous French alpinist noted, climbing the Alps is ultimately about the joy of discovery, seeing beyond the horizon, and the camaraderie of your mountain guide. 

What new firsts are you eagerly anticipating this summer? 

Happy Aloha Friday!!

Any excuse to wear your aloha shirt haha. 

What are your weekend plans? I'll be getting up hay, Lord willing. 😎

Hold Tomorrow Loosely (James 4:13)

Loved being in James 4 this morning!

James describes misplaced confidence in 5 ways:

It's called presumption!

The fact is, I'm not in charge. 

I have no right to predict any of these things!

So here's what I do.

When I fill out my day planner -- when I write down an appointment or a trip or an occasion -- I pray:

"Lord, I am at your disposal. You can change any part of this at any time. I invite you to do that. Nothing here is set in concrete. This is how I see life my unfolding this year, but I'm not in charge. Lord, you're in charge. This is your year. It's only on loan to me. So I want to live it for your glory. I don't want to be involved in anything that you don't want. So if there's anything here that might not be your will, please reverse my course."

This August I hope to get back to Hawaii. 

I plan to surf every day while I'm there. 

My plane tickets are purchased. 

My accommodations are arranged for. 

But that's MY plan. 

I hold it loosely. 

Because "my" life isn't really my life. 

I hope to teach Greek again in the fall. 

I hope that will unfold. 

I'm planning on it. 

But it's all written in pencil and can be erased at any time. 

This is how I want to live my life. 

All for his glory. 

All for his pleasure. 

Thank you, James, for the reminder. 

Walking Outdoors Whenever We Can

Hey guys. During the winter months I walked almost exclusively on an indoors treadmill at the Y. From a pure step count perspective, indoor and outdoor walking look identical. But from a broader physiological perspective, they are vastly different. 

Outdoor walking in natural daylight, even if it's cloudy and rainy, provides light exposure that regulates the body's circadian rhythm -- the internal 24-hour biological clock that governs sleep timing, hormone release, and immune function. The reason this is important is because light is detected by specialized cells in the retina, the light sensitive layer at the back of the eye. These cells send signals directly to the parts of the brain that control your circadian clock. Research has demonstrated that circadian disruption -- a misaligned body clock -- increases the risk of metabolic, cardiovascular disease, and impaired immune function. Natural light also stimulates dopamine release in the retina, which has documented benefits for your mood and also your eye health as well. Artificial light, however bright, produces light exposure of around 200-500 lux at best, whereas outdoor daylight, even on a heavily overcast day in the middle of winter, typically exceeds 5,000 lux. That difference isn't trivial! 

Moving your walking outdoors costs nothing and adds benefits that indoor walking simply cannot replicate. So if you can, do what I do -- try and get your walks outside even if it's for just a couple of minutes.

Today's walk:

Today's steps:

Farming During a Drought

This year the drought in southern Virginia, including Mecklenburg County where we live, has been severe. For that reason I was so happy to see my son back out in the fields today cutting several acres of horse quality hay. 

This follows one of the driest springs on record. The drought has led to extreme soil moisture deficits and low groundwater levels. Despite some much-needed rain in May, the area remains under a critical drought warning, with farmers facing major hardships. Right now we are roughly 7.5 inches below normal precipitation levels for the year, with many regions experiencing historically dry Aprils. The dry soil has delayed planting for many crucial crops like soybeans, corn, and hay. Parts of Virginia have not seen drought-free conditions since August of last year. All farmers are feeling the effects, and our farm is no exception. 

What to do? Since we do not have artificial irrigation, there is very little we can do but trust God. It is one of the most humbling realities of farming that a successful harvest depends on factors that are entirely out of a grower's control. Farming naturally cultivates a deep sense of reliance on the One who can control nature. Hence many of the farmers I know emphasize the balance between faith and work -- praying (at times desperately) for rain while still diligently doing everything they can so that they are ready for the harvest when it comes. Little wonder Jesus often used farming as a primary teaching tool. He often referenced seeds, harvests, and vineyards while explaining deep spiritual truths. 

That's pretty much our philosophy on our farm. Yes, farming can be hard. But the good farmer depends on the Lord. The Bible says, "The Lord took the man and put him into the Garden of Eden to work it and take care of it" (Gen. 2:15). Farming is a calling, not a curse. Every act of farming is an act of faith. So keep on planning. Keep on working. Keep on believing. God never forsakes his own. "Let us not grow weary in doing good, for at the proper time we shall reap a harvest if we do not give up" (Gal. 6:9).

Have a blessed day! 

How Much Time Should I Rest between Sets?

When you do nothing, something always happens. Sometimes what happens is a negative thing. Just don't change the oil in your car or mow your lawn. At other times, the act of not doing something is beneficial. 

I often see guys in the gym flitting from one exercise to another with hardly any rest between exercises or even sets of the same exercise. In effect, they've turned their workout into a cardio session. I used to do this myself. The bottom line is that when you're in the gym, your goal should be to build muscle (hypertrophy). The more weight you can lift with proper form, the more muscle growth you're going to ultimately stimulate. The problem comes when we jump into our next set before we've had the chance to fully regenerate our strength back to its full potential from the previous one. If the amount of rest between sets that you're currently doing means that you end up lilting less weight in the end or performing fewer exercises with the same weight, then you should be resting longer assuming that you want to squeeze out as much as possible during your gym sessions. For the average natural lifter like me, longer rest times allow you to move more weight across the workout as a whole. 

Of course, there's no pre-set rest time for every individual lifter. I would just say that between sets, make sure you rest as long as you need to in order to feel fully physically and mentally recovered so that you can give maximum effort on your next set. This means waiting until your breathing and heart rate are down to normal. The after-effects from the previous exercise should have significantly subsided, and you feel able to lift again at your full potential. For many lifts that we perform, this could mean 3 minutes all the way up to 4 or 5 minutes or more. If you're moving through your workout at a faster pace, that's going to obviously increase the risk of injury.

This is probably not too big a deal for those smaller isolation exercises like dumbbell curls. But whenever you're moving more total weight, and if your goal is to train in close proximity to failure, then taking slightly longer rest times between sets improves your ability to achieve progressive overload in the big picture. Here I am today resting between sets of incline dumbbell chest presses. I'm resting for at least 5-6 minutes between sets to ensure that my technique remains as solid as possible. 

Again, this is an instance where "when you do nothing, something always happens" is to be taken in a positive sense. There's a time to lift and a time to rest.