Courage Through the Covid-19 Storm: Expectations

Tips for THRIVING

Tip # 7 Realistic Expectations
Listen to this blogpost on Anchor https://anchor.fm/karen-sue-murdy/episodes/Courage-Through-the-Covid-19-Storm-Expectations-ed3jhv
or on Spotify https://open.spotify.com/episode/1szHYfveK8E3x4PlEpidj1


Have you ever thought about how childbirth and Covid-19 are similar? As I was thinking about how I was feeling about this Covid-19 craziness, it reminded me of being in labor.

When you are in the midst of this you do not know how long it is going to last.

You have moments of intensity (contraction/trying to get groceries) followed by moments of almost normal feeling.

You know that at the end, you are going to have great joy, but also adjustment to a new lifestyle.

You really just want it to be over with NOW.

Your experience may be similar, but not exactly the same as anyone else's experience.

You just do not know what lies ahead in the immediate future.

Everything can go south very rapidly. But there are medical professionals around with expertise and equipment to help.


A couple of helpful hints I learned for labor, may be helpful in Covid-19 craziness:

1. Slow deep breathing is always good. Breath in through your nose, hold for a few seconds, breath slowly out through pursed lips. Repeat.

2. Just focus on getting through this moment.

3. Realistic expectations.

With each of my four boys, my pregnancies and labors were different. Sometimes my expectations, based on previous experiences, caused frustration. Since #1 and #2 sons arrived early- about 3 weeks early-I expected each of my babies to arrive three weeks early. You can imagine the frustration I felt as the days ticked past that 37 week mark for my next babies. Was this baby ever going to be born? In October, when #3 son was due, my pregnant brain began to seriously think I was going to still be pregnant at Christmas. As I put on a maternity dress on October 25, about 3 days before he was born, I thought to myself, "This red dress will be perfect for my Christmas dress!"

I am working on realistic expectations while living in Covid-19 craziness. Here is my current plan.

At the end of each day I ask myself if I have

-Food?

-Clothes?

-Shelter?

-Loved ones? (even if they are not with me...maybe connecting by phone or praying for me)

-Chocolate?

-God?

If I can answer YES to all those, I consider it a GREAT day!

This will pass. It may be hard, but someday we will be "clothed with joy".

"You turned my wailing into dancing; you removed my sackcloth and clothed me with joy,
12 that my heart may sing your praises and not be silent, Lord my God I will praise you forever. (Psalm 30:11-12)

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: Humor

"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

Arbor Light: Mission-Minded

I am so honored to be featured in the Arbor Light magazine. Click here for the link from the magazine http://blog.cuaa.edu/mission-minded-karen-murdy/

This story first appeared in the spring 2019 issue of the Arbor Light, the official magazine of Concordia University Ann Arbor.

The best way to catch up with Karen Sue (Hinz) Murdy is by walking alongside the blogger, writer, motivational coach, wife, and busy mom of four boys. No matter what’s on her packed calendar, she always makes time for the Lord, her family, and for exercise. Oftentimes, all at once. And she uses her gifts and training to help others keep God, relationships, and movement into their own daily lives.

As a student at Concordia University Ann Arbor, Murdy took full advantage of the beautiful campus to walk out her stresses, a daily habit she learned from her parents growing up in Reese, Michigan.

“There are so many decisions to make as a college student, so I walked a lot when I was at Concordia,” says Murdy. “I prayed for guidance along the river bank and remember knowing a profound sense of peace during my time there.”

Not all of Murdy’s movements on campus were solitary, however. She laughingly recalls leading her friends in aerobic-type exercises in the ballroom of the Manor. In between dance moves, they would talk about their favorite subject, the New Testament. She didn’t know it at the time, but her impromptu “Manor-obics” would be a precursor to an impressive career as a motivational speaker who gets people moving and fired up for our Savior.

The pastor’s daughter would go on to earn her degree in exercise physiology, start a cardiac rehabilitation program, marry an internal medicine physician who shares her passion for the Lord and healthy living, and design a multidisciplinary weight management program that would help people lose weight and shift priorities in their lives. Murdy’s enthusiastic personality and positive approach to Christian wellness have helped her to become a vivacious motivational speaker.

Reconnect with Exercise and Questions

In this sometimes not-connected-as-much-as-we-wished world of social media, I love ways that reconnect people.  In this technological world of social media and too much sitting, I love exercise. Best of all, I love reconnecting people-friends, spouses, co-workers, parent/child, anyone, and everyone- through exercise! Taking a walk is a stress free way to reconnect  I find this article by Brian Becker, former leader at Wheat Ridge Ministries, (that's how our paths connected) very fascinating. Although it is written for leadership, it is still applicable as great discussion starters while you walk with a loved one. Read this article linked below. Then today, ask someone to go walking with you and utilize the ideas in this article.

I Talk Too Much…So Ask More Questions

http://leadersedge.me/i-talk-too-much/

A few of  the questions Brian Becker suggests in this article:
"Notice that each question starts with “what.” What questions have two important components: 1) the questions don’t feel judgmental and 2) they’re open ended, so they elicit conversation and thinking.

1. What is it that you really want?
2. What about that is important to you?
3. What about this (decision) most aligns with your values? What’s the main lesson in this for you?
4. What if you did…?"

Exercise ENCOURAGEMENT

Exercise Challenge ON update! Of course my husband knew he would win big brownie points with me by taking the Exercise ON Challenge!  Last week before going to work, he asked if I could walk with him for 10 minutes!?!?! Woo hoo!! I was so happy. Every bit adds up. And he even went swimming with my 17 year old son before going to work on Wednesday.  That's what I love about exercise challenges.  We say yes to activity and exercise instead of yes to couch potatoeing. :) This week I have 331 minutes of exercise! (When you are leading the challenge, the pressure is on!) My husband has 264 minutes. How about you?? Remember 150 minutes per week is the goal. Keep reading for some encouragement.

This blog post first appeared http://blog.cph.org/everyday-faith/exercise-on-challenge-encouragement/ on October 4, 2016:
Are you taking the Exercise ON Challenge with me for the months of October and November? In the almost-nine weeks (61 days) of October and November, can you exercise a total of 1,350 minutes? For added benefits, take the Exercise ON Challenge PLUS and add weight training two days per week. Keep track of your exercise minutes. Rally your family, co-workers, or church members to take the challenge with you. Hold one another accountable. Connect with your friends and family; download and listen to a CPH book; listen to your Bible on an app; memorize Scripture; give thanks; pray. 

At the beginning of each week, schedule your exercise time each day on your calendar, just like any other appointment. Plan and schedule exercise every day; invariably some conflict will arise that will interfere with your exercise. Plan for seven days of exercise, even though you may actually exercise five or six days per week.

Exercise Guidelines:

F=Frequency: Aerobic exercise (such as walking, biking, swimming) 5–6 days/week. Strength training (weights) 2–3 days/week.

I=Intensity: “Moderate”—exercise as intensely as possible while still carrying on a conversation. On a scale of 1 (low) to 10 (high), exercise at about 6–8.

T=Time: Initial goal is 150–180 minutes/week. Ultimate goal is 200–300 minutes/week.

Start with realistic goals! The “race” is for the long haul, not just for this week. Your starting point should be based on your current fitness level. If you are currently doing no exercise, start slowly with 10–15 minutes of exercise one or two times per day. Each day, gradually add a few minutes. Ideally, you will eventually reach a goal of at least 150–220 minutes per week of exercise. As you become more comfortable, you can also increase the intensity of your exercise.

Memory challenge:

“In Him we live and move and have our being.” Acts 17:28

“Therefore, since we are surrounded by so great a cloud of witnesses, let us also lay aside every weight, and sin which clings so closely, and let us run with endurance the race that is set before us, looking to Jesus, the founder and perfecter of our faith, who for the joy that was set before Him endured the cross, despising the shame, and is seated at the right hand of the throne of God.” Hebrews 12:1–2

To more easily memorize a verse, write the Bible verse on an index card. Read it before and during exercise. Keep it with you and read it throughout the day.

May God’s presence permeate all of your day and life!

After you have this verse memorized, share it with your family and friends.

Autumn holds so many colorful days. HAPPY EXERCISING!

This blog post first appeared 

at http://blog.cph.org/uncategorized/exercise-on-challenge/ on September 27, 2016 

Written by Karen Sue Murdy

To encourage YOU to EXERCISE! 

Uncategorized

Exercise ON Challenge

Karen Sue Murdy

September 27, 2016

1

In 2016, we fall woefully short of the activity levels our bodies need to fully function. God “fearfully and wonderfully” designed our bodies to move! Unfortunately, our current environment promotes sedentary lifestyles.

Think about physical activity levels throughout history:

Consider Adam and Eve in the Garden of Eden with the trees and animals, no cars or any other machines.

Next think about Jesus and His disciples walking from town to town, the dusty feet, rowing the boats, and dragging the fish nets.

Jump forward to 1880s: Get up early in the morning to care for the animals. Walk to school uphill both ways :). Follow behind the plow.

Even think about the energy expenditure required for an eighth grader to write a report:

In 1980: Lift the garage door. Ride bicycle to the library. Walk over to library catalog. Find books. Carry books to check-out desk. Transport books home. Type the report on the typewriter.

In 2016: Sit at the computer to research topic. Type report on computer (which requires even less energy than a typewriter).

With modern technology, the amount of activity in the typical lifestyle of today falls far short of the typical lifestyle of the past. God created an amazing body that functions best with activity. “Use it or lose it” accurately describes the human body.

Currently, most major health and wellness organizations including the Centers for Disease Control and Prevention, American Heart Association, American College of Sports Medicine, and more all concur on the following activity guidelines. Per health.gov/paguidelines/guidelines/: “For substantial health benefits, adults should do at least 150 minutes (2 hours and 30 minutes) a week of moderate-intensity, or 75 minutes (1 hour and 15 minutes) a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity aerobic activity. . . . For additional and more extensive health benefits, adults should increase their aerobic physical activity to 300 minutes (5 hours) a week of moderate-intensity. . . . Adults should also do muscle-strengthening activities that are moderate or high intensity and involve all major muscle groups on 2 or more days a week.”

Only about half of the American population meets the guidelines for aerobic activity and sadly only about 1 in 5 people meet the guidelines for aerobic plus muscle-strengthening activities. We are missing out on the blessings of so many health benefits, both physical and emotional, that God designed for our bodies.

So I entreat YOU to take the Exercise ON Challenge with me for the months of October and November. In the almost nine weeks (sixty-one days) of October and November, can you exercise a total of 1,350 minutes? Now that will provide substantial health benefits! That averages to about 22 minutes per day. Keep track of your exercise minutes on a calendar, app, or some sort of log sheet. Rally your family, co-workers, or church members to take the challenge with you. Hold one another accountable. While exercising, try one of these ideas: Connect with your friends and family. Download and listen to a CPH book. Listen to your Bible on an app. Memorize Scripture. Give thanks. Pray.

For added benefits, take the Exercise ON Challenge PLUS and add weight training two days per week.

Thank God for your body and take care of it by using it actively. Take the Exercise ON Challenge!

“I praise You, for I am fearfully and wonderfully made. Wonderful are Your works; my soul knows it very well.”(Psalm 139:14 ESV)