FORCED REST

God has placed me in a major FORCED REST. The doctor emphatically declared, "DO NOTHING/COMPLETE REST" for at least several weeks, but possibly several months. Yikes! Why? Diagnosis: post-viral pericarditis. This is my best opportunity to completely heal, or else I might battle pericarditis the rest of my life.

I am an exerciser, biker, walker, runner and as my son says, "Mom, this is quite possibly the hardest/worst thing you will ever have to do, but please, please do it-we want you to get better." 

Since pericarditis is chest pain and extreme fatigue, turns out, it is easy to rest. At first, looking at and deleting lots of old email (and finding a few buried treasures), phone calls, texts, podcasts, a little TV, but that is not really very restful. Now reading books, journaling, some porch rocking chair visits with friends. I am so thankful for current Bible studies, devotions, quiet time, etc., and just hearing God's peace and comfort. My second story bedroom has a wall of windows with a little sitting area-my family affectionately calls it Grandpa and Grandma's “tree house". I love sitting in my recliner, gentle breezes, lovely birds' songs (until they stop around 1:00 pm-apparently the birds take a siesta-HA), or sitting on my back patio under the trees by our peaceful fountain. I am so thankful for big windows, beautiful blue skies, recliners, great medical care and medicines, for my incredible family, for friends who have reached out to us. I am thankful I do not have little children whom I am taking care of, nor an intense job that is pushing me back to work.

Generally I have been very involved with the ministry of Concordia High School..."go and make disciples" what better place than local teens? Teenage years-so important for faith development and launching into life. Future Christian leaders of homes, churches, our nation, etc. With our chaotic world, I delight in helping with a joy-filled, faith-filled place for teens to spend their days learning and growing.

My kids are all thriving in faith, family, careers, all more than 1000 miles away, but still very "close" lots of visits, texts, facetime, etc. I have been with most of them in person most of the months in 2026. In September, I will have 7 grandchildren under 7 years old. Lots of facetime visits with grandkids. (A few weeks ago I read books to my 6 yr old grandson for over 2 hrs on FT!) Still opportunities for encouraging and  influencing the next generations with God's Word.

My husband continues to provide compassionate complex care to many many patients whom he considers his friends. (His goal is to make every patient laugh during their visit and send them out with a remedy for their problems!) He is becoming very unique in the medical world that sadly now is very focused on numbers. He does not want to abandon his people. Walking away will be hard. He is getting older and appreciates my support in just handling everything at home (before pericarditis!) and my encouragement so he can continue on. Retirement timing is constantly in our prayers and discussions.

Having this unknown time frame-very hard! But do we know any time frame? All we really know is that we are in God's hand!!  “ It is the Lord who goes before you. He will be with you; he will not leave you or forsake you. Do not fear or be dismayed.” Deut. 31:8

I am torn between this sweet REST with all responsibilities released versus wanting to get back to ahhh just a nice bike ride on the trail, walking up stairs at normal pace without chest pain, working with my people and responsibilities for the mission of CHS, and running and playing with my precious grandchildren, etc. 

Here are very specific verses God has given me for this time-through my Bible readings or what people have sent to me :

2 Cor. 12:9-10 But he said to me, “My grace is sufficient for you, for my power is made perfect in weakness.” Therefore I will boast all the more gladly of my weaknesses, so that the power of Christ may rest upon me. For the sake of Christ, then, I am content with weaknesses, insults, hardships, persecutions, and calamities. For when I am weak, then I am strong.

Romans 12:12 Rejoice in hope, be patient in tribulation, be constant in prayer.

Praying that I can have complete recovery, but ultimately I know that God's will is best!!

May God bless and keep you and yours-especially in the unexpecteds.

If you have any stories about pericarditis from your family and friends, please share them with me.

Resources for REST from "Run Hard. Rest Well."

A Gift that Lasts

Is it my imagination or does "Black Friday" come sooner and sooner each year...long before the old fashioned version of the day after Thanksgiving? HA! 

As Black Friday approaches-whatever day that may be for you personally-here a few fun suggestions of great books if you are buying presents for children, families, or those young at heart. 

Recently my boys again told me, "Mom, please make sure you have the Phyllis Reynolds Naylor books to read to our kids some day!" On long car rides, when they were younger, I read the Naylor Boy/Girl battle series. We laughed our heads off together at the adventure of the shenanigans of a family of four Hatford boys living next to a family of three Malloy girls.  (Dare I admit, reading these books made me thankful for my four boys over three girls?!) There are 12 books in that series. I found this interesting tidbit from Goodreads, "Though Phyllis Reynolds Naylor grew up during the Depression and her family did not have a lot of money, Naylor stated that she never felt poor because her family owned good books. Her parents enjoyed reading stories to the children and her mother read to them every evening 'almost until we were old enough to go out on dates though we never would have admitted this to anyone.'" 

One Christmas, my sister told us about Max Lucado's, You are Special. Once we read that, our library expanded with many other books written by him-all well loved, read and reread. 

Here are some of our top picks from Max Lucado:

You are Mine

Because I Love You

Small Gifts in God's Hands

Jacob's Gift (A Christmas one.This one gives me goosebumps every time.)

Other Christmas favorites:

The Very First Christmas by Paul L. Maier (Love the questions of the boy, Chris.)

The Legend of the Candy Cane by Lori Walburg

Books by Arnold Ytreeide we could not put down. After I read a few chapters to my family- from these exciting adventure books of fictionalized characters set in true Biblical accounts-I had to cheat... When I put my kids to bed, I pulled the book back out to keep reading ahead. We read the ones from around the birth of Christ in November and December and the ones about Jesus' crucifixion and resurrection during Lent and Easter. Here are some of the titles of  Advent ones:

Jotham's Journey

Bartholomew's Passage

Tabitha's Travels

A final "must have" in every home is The Treasure Tree by John & Cindy Trent and Greg & Norma Smalley. An engaging story of four characters needing to work together utilizing their different personality types to find the treasure. 

What are some of your favorite books to read as a family?

READING-A GIFT THAT LASTS A FOR A LIFETIME!

Some of our favorite family memories are reading together! 

Read aloud to your children. 

Make books readily available in your home.  

What are some of your favorite books?

This Black Friday hunt for book specials and use for a lasting gift.

Your Brother Said What??

"Do you want to go house boating on Lake Powell? My brother invited us to go with him," my husband announced after work one spring day.

"Where in the world is Lake Powell? And a house boat? What is that-a house on a boat? Like you can just step out of the boat and into the water?" I dubiously replied.

"Lake Powell is in Utah. And yes a house boat is like a house on a boat & you can walk right off the edge into the water," my husband calmly answered.

More questions.  Like why in the world would I take my nine-month old baby to a place where he could crawl right off the edge and drown???

Ultimately we did join the adventure of the Murdy family's maiden voyage to Lake Powell on the "Tanya". My husband, myself, our baby, and eight of my in-laws on a 48 foot house boat in the middle of no where.  Certainly felt like God was pushing my limits?! 

If you fly from CA east, you will fly over a vast area of desert nothingness. You might see the long strip of the CO River from Page, AZ north which is 150 mile long Lake Powell. Very few roads- about six- in and out of Lake Powell.

It was an intense family time- dealing with keeping meat safe for eating in a desert for seven days with a camping refrigerator that sorta of worked about half the time, figuring out how to manage nap times with the three toddlers/baby aboard versus grown-ups who did not want to be quiet, trying to keep everyone cool in 105 + degree temps, managing the boat and anchors in some vicious storms, and so much more.

It was an incredibly beautiful time of nature-seeing the magnificent hand of God in the beauty and majesty of the rock formations and the dazzling light of the stars and moon in a place otherwise completely dark at night, the peace of being on the water in the middle of no where with no one except your 10 people around,

As we left, I wondered, will I ever return? 

There had been some extremely difficult times...Living with in-laws in tight and hot quarters, wondering if I was going to get food poisoning toward the end of the week with the uncooked barely cool meat, etc. After a tift with a family member, I took a long hike, but ultimately I had to return to the boat (or die in the desert). But I loved the time with my husband. (No cell phone service or phones out there at the time.) I loved living in this place of awe-inspiring nature. ( Nix Nature Deficit Disorder read this link.) I loved being on the water. (Water calls my name ever since a family took me boating when I was a little girl.)

"For you shall go out in joy and be led forth in peace; the mountains and the hills before you shall break forth into singing." Isaiah 55

Did I return? Of the past 30 years, I did return 27 of those years! Incredible memories of special family adventures.  More stories of our Lake Powell adventures to come.

How can you create a time and space for unique family togetherness?

Who can identify these locations on Lake Powell?

Got Sibling Rivalry?

"The reason you have sibling rivalry is your fault... you had more than one child!" humorously declared Dr. Todd Cartmell, one of my favorite speakers. 

I was constantly trying to learn new tricks from many sources to deal with sibling rivalry. 

Here are a few of the most useful tricks of the trade that I gathered over time:

1. Compete together, not as rivals

Do not pit siblings against each other; you want them to be on the the same team. No more, "Last one upstairs is a rotten egg." Better to say, "I'm going to count to 5; who can get to the top of the stairs before I get to 5?" This fosters competition, but against the clock, not against each other. 

Work toward common goals as a family. For example, one summer we worked together as a family on an exercise goal. When we got to a certain number of points we bought a kayak. Each person got points for recording his exercise on our family exercise chart. (1 point for every mile walking or running. 1 point for every 2 miles biking.  1 point for every 1/2 mile swimming.) This fostered encouraging each other, exercising together, and uplifting conversations. (More on kayaks and common family goals in future posts.)

2. Even/Odd

When you are trying to figure something out, and everybody wants something different. engage the even/odd rule. Who is even or odd? Figure out a way to assign even or odd to each child. In our family it worked to use birthdate number. Of my older 2 boys, I had one born on an even date (24) and one born on an odd date (17).  The same with the younger two, one had even and one odd birthdate. It might be the number of birth date, birth month, or birth year. Get creative so you can assign each child an even or odd number.

When there was an argument (like what fast food place to eat at, which seat to sit in, or who got to go first, etc.) if it was an even day of the month, the child that was the "even child" picked first. If it was an odd day, the "odd child" picked first. When we first implemented this policy, there were a few arguments-"he got to go first last time"-but we just stood firm in the ruling and over time, everyone became comfortable with the somewhat arbitrary decision maker and life and decision making became much easier.

3. Known consequences for fighting in the car

The consequences for arguing or fighting in our vehicle car...walking home. If the boys were fighting, they got one warning to stop. If they did not stop, when we were about a half mile or a mile or so from home, they had to get out and walk home. Multiple benefits: healthy exercise used up some of their energy,  tranquility in the car the rest of the way home, and the boys learned to keep the peace while riding in the car. Our car time became much more civil, especially on very hot, very cold, and rainy days! 

For a couple days each spring, with a carful of friends, I  headed off to "Hearts at Home" or "Mommy School" as it was affectionately known in our household for many years. We listened to renowned keynote speakers, laughed and cried together with thousands of other moms, attended breakout sessions with topics from babies to college aged kids and everything in-between, marriage, spiritual growth, exercise, nutrition, money management etc., and came back home refreshed and renewed. My boys used to say it was good and bad when I went to Mommy School-good because I came home so happy, bad because I came with new tricks up my sleeve for parenting. 

With four boys, you can imagine why I attended the breakout session about sibling rivalry with Dr. Todd Cartmell. Recently he did a podcast with Jill Savage on her "No More Perfect" podcast. This excellent podcast was recorded in February 2021- conversation begins with dealing with kids and covid. Especially helpful was the part about changing how we think. Dr. Cartmell discussed helping your children divide everything into a category of either things I can change or things I cannot change.  (This blogpost on cognitive disorders has additional pertinent information. I encourage you to read it here: Change Cognitive Distortions ) Dr. Cartmell continues on with some of the most relevant and practical tools for raising healthy children and building desirable family life. Listen to the podcast here: "Keep the Siblings, Lose the Rivalry"

Some additional links to excellent resources that helped create successful family life in our home:

Dr. Todd Cartmell Child psychologist who has been working with children, teens, families, and parents for over 25 years with a plethora of very helpful tools for parenting. 

Jill Savage-No More Perfect Founder and leader of Hearts at Home, author and speaker on topics including moms, marriage, empty nest. She is one of the top people I regularly read and listen to. On her podcasts she interviews a variety of experts.

Throughout the summer, at the request of some moms, I will be posting other resources and  if I get brave enough some of the not-so-rosy stories of raising our boys.

"Rejoice always. Praying continually. Give thanks in all circumstances." 1 Thessalonians 5:16-18a

I love to encourage MOMS. Please feel free to reach out to me if you have questions or if you need a little cheering. You are not alone!

Summertime and Living with Children is NOT Always Easy

🎵"Summertime and the livin' is easy..."🎵 Or so goes the song. For me, having four boys home from school, I would describe summertime more like wild and wooly-not easy. 

Several MOMS asked me to post on my blog, stories about my boys and resources that helped me when parenting my children. The next several posts will include information that I found helpful in raising my four rambunctious boys!

Although summer was a time free from school schedules, and we all liked the break, having a bit of routine helped make sure the "important" stuff happened. Lest you see a nice rosy picture of obedient children, I assure you, it took several weeks (insert whining, arguing, avoidance, etc.) until everyone knew Mom meant business about getting the checklist finished before anything else. 

Every day before any TV, computer, etc., the boys had to complete their checklist:

*Bible reading (and some summers- memorizing Bible verses)

*Reading a book (for 10-20 minutes- time varied on age)

*Practice music lesson (we did not always do summer lessons, but they still had to practice for 15 minutes or so, which most of them loved to do-very therapeutic for my kids, even to this day)

*Exercise (could be biking, running, walking, swimming lessons, playing on the swing set or at the park)

*Complete chores 

For chores, everyone had a few daily chores. Most of the time we would have a chore chart that would change weekly or monthly. During the school year, chores were lighter-their main chore was homework.  One summer I wrote down everything I could think of for cleaning the entire house and each boy had to demonstrate they could successfully do each task. I wanted to be sure they knew how to clean everything. (Hopefully their wives will appreciate it.) Additionally each boy was responsible for loading his own dishes into the dishwasher and putting away 1-2 things from the table...Many hands make light work. 

For laundry I put the clean clothes on my king bed and sorted into each child's designated corner of the bed. (When I was little, Mom had a table right by the dryer. Each of us kids had a specific part of the table where she put our clothes and we each had to fold and put away our own. All the important questions and conversations transpired at the folding table. I have so many fond memories of talking with my mom at the laundry table and wanted to foster the same with my family.)  All my boys were responsible for folding and getting their clothes to their room.  I always had the idea that clothes should be put away in drawers and closets. My teenagers, however, did not all have that same idea. HA! One of my sons, in particular, argued that it was a waste of time to fold and put away clothes only to take them back out again to wear them. Choosing your battles is a fine point of successful parenting. Ultimately that was one battle I decided not to fight. Also as my children got older, I taught them to do their own laundry. (One of my sons insisted on doing his own laundry early on-very particular about how he wanted his clothes washed and dried.)

Dealing with screens is a constant conflict. How much? When? What? Where?Although technology has upsides, it also has downsides, so it is important to figure out as a parent and as a family how to manage it. This blog post addresses some research about screen time:  NixNatureDeficitDisorder

Here are some excellent resources for finding technology balance (and some scary facts):

Screen Kids: 5 Skills Every Child Needs in a Tech-Driven World by Gary Chapman & Arlene Pellicane

The Ruthless Elimination of Hurry by John Mark Comer

The Tech-Wise Family-Everyday Steps for Putting Technology in its Proper Place by Andy Crouch

Screens and Teens by Kathy Koch, Ph. D.

https: How to Mange Screen time for Your Kids and Grandkids with Jill Savage and Arlene Pellicane The first part is about covid. Around minute 20, she has very useful advice regarding screen time.

"Whatever you do, work heartily, as for the Lord and not for men... You are serving the Lord Christ." Colossians 3:23-24

Summertime, a really fabulous opportunity to positively influence your children! 

CHEERING you on!

"Courage Through the Covid-19 Storm": Exercise

Tips for THRIVING

Tip #6 Stay Active
Listen to this blog post here on Anchor  https://anchor.fm/karen-sue-murdy/episodes/Courage-Through-the-Covid-19-Storm-Exercise-ecq0ea 
or here on Spotify https://open.spotify.com/show/4TEmdQWT1WJZwufFQODoYn

What would Mom and Dad do in Covid-19? They would walk, just like they always did, rain or shine. Sadly, they have both been gone for far too many years now. Long before exercise was even a thing, for as long as I can recall, probably back into the 1960's, they exercised. Some of my earliest favorite memories are of walking to the park.  When my sisters were on the high school track team, the entire family would walk to the track, so my sisters could practice.  I would ride my red and white tricycle around the track as fast as my little legs would pedal. Such happy memories. Even when Mom was on her death bed with cancer, she insisted we take her out for a walk! Sometimes that included two or three of us basically carrying her for a short walk down the driveway; but it made her so happy.
If I could ask my parents why they exercised, here is what I think they would say:
1. Mental reasons: Exercise made them feel happy, good and lowered stress levels.
2. Physical reasons: Exercise made them stronger. (When raising six kids, it's good to be strong.) Exercise made them healthier. Mom always had high cholesterol and my parents had family histories of heart disease and high blood pressure.
They loved chocolate and ice cream. If you know my own love for chocolate, no surprise there. Exercise allowed them to burn extra calories to make up for some of those sweets.
3. Relationship reasons: Exercise was a time for my mom and dad to laugh, to recall fun memories, and to dream together. Exercise was a time to solve scheduling issues and resolve problems.
4. Family reasons: Exercise was an inexpensive and positive way to enjoy family time together.
5. Social reasons: Exercise was a time to interact with people in the community.
What are YOUR reasons (benefits) for exercising? Make a list and post it on your refrigerator.

My parents had six children. We all exercise. This picture was taken a few months ago at a family wedding gathering when several of my siblings, in-laws, and kids were out walking:

My husband and I have been in a great exercise routine for almost a year now.  Prior to that we had been in an exercise routine for many years. But with moving, our exercise plan was disrupted, which often happens with change. Throughout our moving process we were always good with walking, the aerobic part of our exercise plan, but we fumbled a bit with strength training. Eventually I found an exercise facility close to our home, with the equipment and hours we wanted. And we got back on track. Now with Covid-19, like so many other places, our exercise facility is closed. For a few weeks we fumbled again, but after some adjustments to get our strength training set up at home, we are back on track. We borrowed some weights from a neighbor who was not using them. We got our sturdy foot stool out to be our step up platform and so on. (And we have added wearing our masks when we walk outside.) My daughter-in-law, with her exercise facility closed now too, has switched to using online videos for her strength training. 
Lack of time is usually the number one barrier for people. Many people are now working from home sans commute; can you convert your commute time to exercise?
What are YOUR barriers to exercise and how can you overcome them?

Like anything else, scheduling an activity on the calendar, helps make it a priority. When do YOU plan to exercise? Look at your calendar at the beginning of the week and mark down your exercise times for each day.


Even though it is important to physical distance right down, please encourage those in your circles of contact, through phone calls and social media, to exercise. My doctor husband is noticing an increase in health issues due to inactivity such as blood clots. Especially for those who are elderly and at high risk, getting some activity every day is very important for good physical and mental health.  

On my blog, I have other exercise posts available for you to read. Here are a few to check out. https://karensuemurdy.blogspot.com/2016/09/exercise-on-challenge.html  
https://karensuemurdy.blogspot.com/2016/12/don-your-exercise-shoes.html 
https://karensuemurdy.blogspot.com/2014/03/from-new-years-resolutions-to-march.html

American College of Sports Medicine has an excellent resource page for staying physically active during the Covid-19 pandemic (including free at home workout videos). I encourage to take a look. https://www.acsm.org/read-research/newsroom/news-releases/news-detail/2020/03/16/staying-physically-active-during-covid-19-pandemic


Now more than ever, as people are working from home, children are out of school, this is a perfect time to start a healthy family tradition.
What legacy are you leaving behind for your loved ones? 
What are your benefits for exercise?
What are your barriers for exercise?
What is your plan for exercise?

Covid-19 Challenge: Set a timer for 60 minutes and when it rings, gather everyone in your household to take a one minute walk outside and around a tree or two, each person sharing something for which s/he is thankful now. REPEAT. 

(If you are alone, do the same, but text someone what you are thankful for when you come back inside.)

Wash your hands. Wear a mask and do NOT touch your face-especially when you are out of your home (like going to the grocery store). Try to stay 6 feet apart from those not living in your household. 

Please "follow me" so you will be notified of when the next blog post is available. 
UP NEXT TIME: Expectations

I Just Want to Go Home

"I just want to go home!" cried not only the Murdy family, but also the children of Israel, hurricane victims, refugees, and maybe you?!

Why DID the children of Israel of the Old Testament want to go back to slavery? I always wondered. Suddenly I understood! They just wanted to go HOME, back to familiar territory. As I house hunt and try to adjust to life in a new city, struggling to deal with my own feelings about home, I think about those children of Israel, who left their homes. What did God have for them? “And the Lord went before them by day in a pillar of cloud to lead them along the way, and by night in a pillar of fire to give them light, that they might travel by day and by night. The pillar of cloud by day and the pillar of fire by night did not depart before the people.” (Exodus 13:21-22) God does not depart from us either. In incredible ways, God has also been and continues guiding my family, by open doors (and closed ones, too), by words of trusted Christian family and friends, by our Bible readings and devotions, by messages from sermons and songs. God has brought us to this new place and we trust that He has a new home for us.

To the children of Israel and throughout the Bible, God reminds His people not to worry or be afraid. “It is the Lord who goes before you. He will be with you: He will not leave you or forsake you. Do not fear or be dismayed.” (Deuteronomy 31:8) Almost every day I need to read this verse. What a sense of peace we have, knowing that God IS with us.

One of the many blessings of this new place is the people of Concordia High School. Last week at a Concordia  girls’ Bible study, Allie read this verse: ”For here we have no lasting city, but we seek the city to come.” (Hebrews 13:14) Wow. Exactly what I needed - to be reminded that we have no lasting city or home on this temporary earth, but we seek our permanent home in the city to come in heaven.  

What about you? Are you in a place of just wanting to go home? I would love to hear your story. Feel free to email me at ksmurdy@gmail.com.

Where is home? Of course home encompasses so much more than a physical home. My husband, children, and I have been discussing home frequently these past few weeks and months. How easy it is to be connected to our earthly homes.  But God has prepared the best home for us in heaven. Let us all keep a perspective, not becoming too attached to this earthly place, but keeping our eyes on our perfect home awaiting us in the city to come, heaven.

MAKING THE MOST OF 2% Especially During Times of Upheaval

(Originally posted April 23, 2015  http://www.wheatridge.org/making-the-most-of-2/)

Time.  Twenty-four hours a day, the amount of time each person has each day whether rich or poor, young or old, couch potato or marathon champion.  For most people, 24 hours is too short to complete all they desire to do.  “Not enough time,” people moan and give as a common excuse for not exercising. The Center for Disease Control and Prevention recommends between 150-300 minutes (midpoint 225 mins) of exercise per week for important health benefits.  Of the total 10,080 minutes available per week, 225 minutes of exercise time is only about 2% of the total time.

Early morning walkers at an LEA Convocation

What about spiritual exercise – time reading the Bible, praying, group Bible study, community worship? Although there are no specific spiritual exercise guidelines like there are for physical exercise, a spiritual exercise guideline could include 15 minutes daily of personal Bible reading and prayer, 60 minutes per week of group Bible study, and 60 minutes a week of church worship for a total of about 225 minutes per week.  Still, that’s approximately just 2% of the whole week.

In spite of these both only being about 2% the time in each week, many people struggle with finding time for spiritual and physical exercise.  How can churches encourage people to be successful with both physical and spiritual exercise?  Perhaps bringing together physical and spiritual exercise would be helpful.

Here are some idea starters for combining spiritual and physical exercise:

• Encourage individuals to listen to Bible readings and/or sermons on their phone or iPod while walking, running, or even exercising at a health club.
• Host aerobics, Zumba, or other exercise classes with praise music in the church multipurpose room.
• Install a prayer labyrinth on church property for members to walk and pray.
• Offer active games and activities for all ages (not just kids) at church picnics and events.
• Instead of mailing invitations to church events (such as VBS) to neighbors, divide up into teams and deliver them by hand.
• When visiting shut-ins and elderly, ask if you may take them for a walk outside (if they are wheel-chair bound, offer to push!)
• “Pray What You See” by walking your neighborhood and praying for the needs around you (Read how God has responded to Pastor Chris Paavola who is doing this as he plants a church in St. Louis)
• Extra Credit: Encourage church meetings to be held walking around a room instead of sitting (Lower blood pressure, calmer tempers, and increased productivity just might be the outcome of such a meeting!)

These are just a few ways churches have sought to combine spiritual and physical fitness. Which of these ideas might work in your church? What other ideas do you have?

For exercise resources, please check out wheatridge.org/logs