“The glory of young men is their strength, but the splendor of old men is their gray hair” – Proverbs 20:29   This Proverb crowns the young and old man with his distinctive yet complementary qualities: the young man with his strength, and the old man with his wisdom. These two traits, when intertwined in both use and fellowship across

Nutrition in the Margins   My wife and I generally hawk our meal choices for ourselves and our children. Especially this year, due to health issues, we have been incredibly conscious of what goes on our plate.    We have been reading and researching all things food. One of the resources we have continually turned to is the book Beyond

The Convoluted Maze of Nutrition   To me, nutrition is extraordinarily convoluted. Cited studies contradict each other, trends and fads regularly enter and exit acceptance, and everyone has their own opinion when it comes to the foods they either will or won’t eat.  I always recommend that you do your own research, and/or consult your doctor or nutritionist.  Recently I’ve been

When You Have 10 Minutes to Exercise   Sometimes, all I have is a few minutes to devote to exercise and movement.  If you have young kids, vocation commitments, and other God-given responsibilities, you know what I’m talking about.  Here are 5 of my favorite 10-minute workout strategies that I’ve used when crunched for time. 1. Farmer’s Carry for 10

*Welcome to the Custom Corner   Here in the custom corner, I will be publishing custom workouts that I wrote for specific goals. It will be fun to both learn and build this library of resources, and I hope this serves you well on your body stewardship journey! Click the links to download pdf files of the programs. Enjoy! January

What is a Kettlebell Thruster? The Kettlebell Thruster is a powerful and dynamic full body movement. The Thruster requires core stability, hip and shoulder flexibility, but is a great movement for developing strength and power in your body.  The Kettlebell Thruster is a full-body exercise with an emphasis on the following muscle groups: Core Back Shoulders Biceps Legs How to

Click here to download the program: 4-Week Kettlebell Program *Introduction to the Program   Ah. The kettlebell. If you’re new to LF and to the kettlebell, here’s a previous article that shares 7 benefits of training with the cannonball with a handle.  There is a myriad of ways to program with a kettlebell. This 4-week program requires just one kettlebell

The One Exercise Goal for 2023   This one goal completely reshaped how I thought about setting exercise goals, and I hope it serves you well in 2023.   👊Exercise 3-4 times a week. Each Week. Rinse/Repeat.    Most exercise goals have a more specific outcome. Lose 10 pounds in 3 months. Put on 10 pounds of muscle in 6

What is a Kettlebell Row? The Kettlebell Row is a pull movement. It requires core stability and balance, with an emphasis on the following muscle groups:  Core Back Shoulders Biceps How to Do a Kettlebell Row (Instructions): Start with the kettlebell about 6-12 inches in front of you. Turn the horn of the bell so it’s pointing away from you.