Members of FBC Fitness are eligible for this Pickleball Tournament:

Friday and Saturday, September 27^th and 28th. You can sign up for the tournament at the front desk.

 

The deadline to sign up is Friday, September 13.

Play begins at noon on Friday. Brackets will be created by Monda.

• Double elimination
• Pick your own partner or Monda can place you with a partner
• FBC Fitness Members Only

Also, we will be starting back the Pickleball Beginner Class on Wednesdays in September at 10:30. Only 8 spots available. Contact Monda to reserve your spot.

Rock Steady Boxing began in September 2018 as a ministry for several church and gym members. The program has grown and hundreds of "boxers" have been helped to maintain a stronger, longer quality of life. As Amy says, "Movement is medicine!" "Motion is lotion!" Currently, we have six classes a week for our Parkinson's fighters including LSVT Big led by a certified Occupational Therapist. We serve over fifty boxers and their families. This success is due in large part to the work of our faithful and determined volunteers from the church and our community. Again and again, these stewards have stepped into the lives of our fighters to make a difference.

Rock Steady classes ring out with laughter and groans and happy exclamations of success. One of our favorite chants: "We get HOT, we get SWEATY, that's what it means to be ROCK STEADY!!"

To help celebrate this birthday month, Amy has devised a set of exercises that the boxers are required (smile) to do every day. Please join us in our celebration and up your commitment to maintain a healthy lifestyle by doing these daily through September.

6 Must-Do Daily Exercises! We practice these in class every day. Squeeze these into your daily schedule to improve activities of daily living! 

1. 10 Sit to Stands-The ultimate goal is to be able to do this with arms crossed over chest. Start where you are and work toward this goal. You may need to push into your legs or chair to help. You may need to use momentum as you swing your arms forward and bring your nose over your toes. 

2. 10 Seated high knee raises. Touch knees to hands. Optional: 10 standing high knee raises. Bring knees up to hands, not the hands down to the knees.

3. 15 Heel raises. Stand next to wall or chair. Lift heals off the floor as high as you can without bending at the knees. Optional: seated position if needed. 

4. 15 Toe Raises. Stand next to wall or chair. Lift toes off the floor as high as you can without bending at the knees. Optional: seated position if needed.

5. One Leg Standing Balance. Stand next to chair or wall. Stand on one leg for 30 seconds. Repeat on the other leg for 30 seconds. 

6. 10 Wall pushups. Optional: on your knees or toes. 

6 Lessons 6 Weeks of Crutches Taught Me

by Amy Johnson

Continuing with our 6-year celebration of Rock Steady Boxing, I thought I would share 6 valuable things I learned from being on crutches for 6 weeks.

#1 My leg shrunk, but my heart grew.

If you have ever had a body part part in a cast, you are familiar with muscle atrophy. It doesn't take long for a muscle to shrivel and disappear if it isn't used. The saying, "If you don't use it, you lose it," is true for many things, especially muscles. My left thigh is 1.5 inches smaller than the right. Oh where, oh where, did the quadriceps and hamstrings go? This slower pace on crutches has gifted me with more intimate time with the Lord. He has taught me that this dormant season is being used for my good and His glory. He is preparing the root and core of who I am and the character of my unseen places for the next season of my ministry. The Grinch's heart grew three sizes in Whoville. My heart and soul have tripled in size these last 6 weeks.

#2 People in the world are kind and considerate.

In a world that seems to be so distracted and self-centered, I was really surprised by how eager folks were to assist me. I truly felt seen by people of all ages. People noticed the challenge of the crutches and the need for help. The kindness of the human race was refreshing. An adolescent boy rushed to open a door for me. A senior adult couple helped me load bags into my car. I had an opportunity to meet and visit with people I never would have met. To share a moment of kindness and even the goodness of God with friends and strangers was rejuvenating.

#3 A strong body is vital when facing a physical injury or illness.

The number one question people asked me was, "Do your underarms hurt?" Nope! I'm so grateful for the upper body and wrist strength that allowed me to press my body weight into my hands instead of my armpits. I'm also thankful my right leg was strong since it was responsible for everything. Are you prepared and physically strong enough to compensate if you find yourself recovering from a surgery, illness, or injury? Here is my test for you. Sit and stand up from the toilet seat with only one leg. Can you do it? Balance on one leg and pick something up off the floor. Can you do it? Using the grab handle, pull yourself up into your car with only your upper body strength. Can you do it? If not, you've got some work to do. Be prepared for physical setbacks. They will come at some point in your life. Join us in the fitness ministry and we will equip your balance and strength for these unforeseen circumstances.

#4 Movement is medicine.

The first couple of weeks I was immobile I felt so bad. I'm not referring to the post-surgical pain (that is a whole different story). I felt sad, depressed and lethargic. I then realized why. I wasn't releasing "feel good" hormones through exercise and movement. The four feel-good hormones are dopamine, serotonin, endorphins, and oxytocin. These bodily chemical messengers are released into your bloodstream. They act on various organs and tissues to control how your body functions and feels. Dopamine is the pathway to pleasure and can provide an intense feeling of reward. Serotonin is a natural mood booster and can stave off depression and provide a feeling of euphoria. Endorphins are the brain's natural pain relievers and can release stress and create a feeling of well-being. Oxytocin decreases stress and anxiety levels and impacts relaxation and overall psychological stability. Exercise is the natural way to boost these "feel good" hormones, therefore; exercise is my drug of choice. As the weeks passed, my mind and body settled into this less than abundant life. I don't want to forget the euphoric feeling these natural drugs release into the blood stream. I don't want to stay here. And I don't want you to stay there either. Until you feel really good, you don't know how bad you felt. Maybe you are reading this and wondering if you could feel better. I'm here to remind you that you can. Exercise is medicine and a natural drug that can lead to better physical health and well-being.

#5 My husband is the kindest and most helpful man this side of heaven.

I knew this already about AJ, but the last 6 weeks he has once again shown me unspeakable joy, patience, and love. I can't count the number of times he has gone upstairs to retrieve something for me. He has taken care of my basic needs including shaving my legs! I bet that is something he never considered the day we said "for better or worse and in sickness and health." He caught me twice from what could have been devastating setbacks. Once when I passed out four days post-surgery and again when one of my crutches got caught on a step. My forward momentum was already in motion and he caught me as I was headed to the ground. I have certainly been needy and I am sure he is ready for me to be more independent! Give AJ a pat on the back next time you see him.

#6 LEAN on Jesus.

Challenges, setbacks, trials, hardships, heartaches and disappointments, no matter their source, can strengthen our faith and deepen our relationship with Jesus. Crutches have held me up physically, but Jesus has carried me spiritually. Proverbs 3:5-6 has been my life verse for 2024. The Lord has used it to shape and refine me emotionally, spiritually and physically. "Trust in the Lord with all your heart and lean not on your own understanding; in all your ways submit to him and he will make your paths straight." In the stillness and slower pace of the last 6 weeks, the Lord has taught me that He wants me to LEAN on Him more and less on myself. The chorus of Bill Withers popular song Lean on Me says, "Lean on me when you're not strong and I'll be your friend; I'll help you carry on." When I listen to this song, I imagine Jesus singing it to me. I have a question for you. Who are you leaning on? Who is keeping you strong? Who is helping you carry on? I pray you will lean on Jesus. His arms are open wide. He wants to carry your burdens and give you rest. Today, allow the pains of your heart to pull you closer to Jesus. Find comfort in Him. Let the hurt point you to the Healer. Rest in His presence and reflect on His Word. Your current suffering cannot compare to the future glory He has promised you in heaven. 

6 weeks has felt like 6 months, but I'm grateful for these 6 lessons the Lord has taught me.

One Tuesday afternoon, I walked through the gym and was delighted by the activity that filled every square inch of space. The track was bustling with walkers, walking two-by-two. The weights were clinking in the weight room. Three courts full of Pickleball players and folks enjoying conversation on the benches awaiting their turn to play. Relationships and fellowship being shared among the body of Christ. Fun and laughter echoing across the court. The Pickleball players circled up to begin their playtime with prayer and the class upstairs ended with prayer. Isn't it great to be in the gym of the Lord's!

I have also enjoyed seeing a large number of senior adults walking before and after their fitness classes! We have so many new members, I wonder if everyone knows about our outdoor fitness trail on the northwest corner of our campus? Fall is a great time to walk outside so let's combine walking and prayer and meet up for a 30 minute Prayer Walk on the fitness trail! Meet at the entrance of the outdoor fitness trail Friday, September 27 at 9:30 and we'll do some prayer walking together!

Prayer-walking is the powerful dynamic of praying on-site with God's sight. Prayer is “front-line” warfare. It is the ultimate weapon in our “struggle ... against the rulers, against the authorities, against the powers of this dark world and against the spiritual forces of evil in high places.” (Ephesians 6:10)

Process: Pray as you walk.

Who: You may pray by yourself or with a partner.

What: Pray over the specific requests or pray prayers of blessings, guidance, specific needs of your gym buddies (ask them how you can pray for them), protection, strength, spiritual insight and growth, God’s will, and offer thanksgivings.

When: Group Prayer Walk: Friday, September 27 at 9:30AM

Individual- anytime you want to walk indoor track or outdoor fitness trail.

How: You may pray silently or out loud. You can use the ACTS style of prayer (Adoration, Confession, Thanksgiving, Supplication) or pray in whatever way is suited to your style.

Adoration: Praise God and adore Him. Tell God how wonderful He is and worship Him. Be specific. He is All-powerful, sovereign, holy, merciful and good.

Confession: Admit your sins. Cry out your brokenness and ask forgiveness. Be cleansed as you accept God’s forgiveness.

Thanksgiving: Say “thank you” for all God has done in your life.

Supplication: Make your requests to God, for yourself and others.

We are looking for volunteers to help us at the fitness ministry desk. Would you be willing to help us a few hours per week or fill-in occasionally? Skills needed: a friendly smile, welcoming spirit, and basic computer skills. It's a fun place to volunteer! Talk to Amy to learn more.

LSVT BIG will be held on Thursdays at 2:00 for the month of September. This program will be led by a certified Occupational Therapist. Contact Amy for more information.

Email your prayer requests or questions to

Fitness Ministry Director Amy Johnson at

amy@firsthotsprings.com

Like our pages on Facebook (FBC Fitness and FBC Fitness Stronger than Yesterday) to see our most up-to-date gym info, nutrition, and health tips. We upload workout videos on our Stronger than Yesterday page. Join us onsite or online today!

FBC Fitness

2350 Central Avenue

Hot Springs, Arkansas 71901

501-623-9999 

FBCRecreation.com