One of the driving concerns behind my entire Ministry and my personal Spiritual Journey is integral holism: To help us become healthy and whole in body, spirit, and soul. I believe the integration of bodily health and activity is foundational for our spiritual vitality and psychological wholeness. After all, Jesus usually met people's bodily needs by feeding and healing them, before he taught them spiritual and ethical truths. And the "abundant life" promised by Jesus has physical as well as spiritual dimensions, such as making "our daily bread" a central concern in Jesus' model prayer.
Just as Jesus combined both physical and spiritual dimensions in his ministry, I usually combine my spiritual training with physical training, staying mindful of my diet and rest, exercise and mobility. This practice uses many of the spiritual-physical insights we find in Christian Asceticism, as well as Hatha Yoga, and modern ideas of physical mobility, to create a method of living which not only connects us with Christ, but also makes us the strongest version of ourselves, which is holistically holy and wholly whole.
This is because Christ trains us to strive for our strongest self in body, spirit, and soul. In Scripture, the integration of spiritual and physical training is found in places like 1Thessalonians 5.23-24; 1Corinthians 6.19-20; 9.24-27; Philippians 3.12-14; Hebrews 12.1-2; 1Timothy 4.7-8; Proverbs 31.17; and Sirach 30.15. Physical training is intrinsically spiritual and affects who we are and what we can do. Our world of technology and consumerism is one of separation, alienation, and disconnection from our bodies, our selves, other people, and even from God. But this is not natural. And one of the ways to restore our fundamental organic unity is to pursue physical training as part of our spiritual training.
The discipline, habits, and virtues created by physical training shape our character, and our character shapes our destiny. Just as our stewardship of time and resources, possessions and relationships, matters to who and what we become, so also our stewardship of our body matters. If we misuse our physical body to train our spiritual self to be lazy and addicted, unaware and unconcerned, impulsive and selfish, then we will also misuse the people and resources God gives us as well. Because "whoever is faithful in little is also faithful in much; and whoever is dishonest in a little is also dishonest in much" (Luke 16.10). So, for the sake of our spiritual and ethical formation, it is essential to practice physical discipline in five areas:
REST: We need quality sleep daily to regulate metabolism, mood, hormones, and thinking. We were made for rest and sabbath just as much as we were made to work and create. Medical studies remind us constantly that without quality sleep, we de-stabilize our metabolism, food cravings, hormone balance, thinking, and emotions. So, for the vast majority of people, getting 7-8 hours of good sleep per night is essential to quality training and becoming the strongest, smartest, most virtuous version of ourselves.
HYDRATION: Water is life, and our bodies are made of mostly water. Therefore water is the first and foremost nutrient for our body. But how much do we need? Since it can be confusing to keep track of exactly how many cups of water we drink, here is a good rule: Drink just enough water throughout the day so your urine is clear. We also should drink extra water before, during, and after physical activity (or being exposed to higher temperatures). The goal is to drink before we get thirsty (not after).
DIET: Eating a balanced diet of fresh whole foods is the best way to get all of the macronutrients (fats, carbohydrates, and proteins) and micronutrients (vitamins and minerals) necessary to fuel our body. This is because our body is like a vehicle, and for vehicles to run they have to have both fuel, and a way to ignite that fuel. The fuel our body runs on is the macronutrients found in our food and drink. But the "spark plugs" that ignite that fuel so we can use it are found in micronutrients. So, we must calculate our daily calorie needs based on our age, height, and activity level. Then we try to eat enough to stay at an optimal weight, and supplement any micronutrients which may be deficient in. In particular, here are some ideas for a healthy diet:
Calories: If weight control is an issue for you, logging food and counting calories is a must. There are countless apps and online resources to help with this. It is the number of calories you consume that determines whether you gain, lose, or maintain weight. By logging your calories, and weighing regularly, you can get an accurate idea of how many calories you need each day. In general, if we take our body weight (BW) and multiply it by 15, this will be somewhere near the number of calories to maintain weight. Lowering this to BWx12 will usually result in losing weight, while increasing to BWx18 can result in healthy weight gain.
Macronutrients: Out of all the macronutrients— fats, carbohydrates, and protein— it is protein that forms the "building blocks" of our bodies. Having enough protein is essential to building lean body mass, maintaining muscle mass, and recovering from injuries. Studies show that eating 0.5 to 1.0 grams of protein per pound of body weight each day gives us the protein our body needs to stay strong and healthy. In general, we should aim for about 1/3 of our daily calories to come from protein, 1/3 from carbohydrates, and 1/3 from healthy fats.
Vitamins and supplements: If we are eating a balanced diet with a variety of food sources, including vegetables and fruits, we probably do not need to supplement with vitamins. However, most of us do not have a balanced diet that gives us all the micronutrients we need. Therefore, it can be helpful to take daily vitamins as a supplement to ensure our body has all it needs. Other than vitamins, outside of prescription medications, there are very few supplements that offer clinically significant benefits. Most are a waste of money, so read research from legitimate peer-reviewed sources (or talk with a doctor) before investing in supplements.
EXERCISE: Unless we engage in manual labor for our daily work, or are involved in regular sports, we probably are not getting enough physical activity to keep our bodies strong and fit. So most of us will have to intentionally exercise if we want to avoid the harm caused by a sedentary lifestyle, which includes a higher risk of: Losing strength, endurance, and mobility; Weaker bones and immune system; Poor blood circulation; Inflammation and hormone imbalances; Obesity and diabetes; Heart disease, high blood pressure, and stroke; And onset of depression and anxiety. Regular exercise can halt or reverse all these negative effects. But, the kinds of exercise which work for each person will vary due to interest, ability, body type, access to resources, and a host of other factors. I love weight lifting and hiking as my preferred exercises, while my wife loves swimming and biking, and my kids all play different sports. We all have different activities we love. But whoever and wherever we are, if we do an activity we enjoy for 30-60 minutes a day, that causes us to sweat and breathe heavily, we are on our way to health.
With that said, there is mounting evidence that two kinds of exercise are essential to having a better quality of life and longer quantity of life. These two forms of exercise are:
Aerobic Activities: Also called "cardio" (short for cardiovascular exercises), these are activities that elevate your heart rate and respiration consistently for extended periods of time. This can include all forms of constant movement activities, from walking to hiking to running to swimming to active sports to other vigorous activities and chores. Regular aerobic exercise has been tied to lower blood pressure, reduced risk of heart disease and stroke, improved cholesterol and blood markers, greater emotional regulation, lower cognitive decline, healthy body weight, and reduced risk of type 2 diabetes. These benefits can come from doing some type of cardio for 30 minutes a day, or getting 7000 or more steps per day.
Resistance Training: Also called "weight lifting", these are exercises that take the joints of your body through a full range of motion under some type of load, whether from free weights, machines, loaded packs, or resistance bands. Regular resistance training can reverse age-related muscle loss (sarcopenia), boost metabolism, strengthen bones, increase mobility and work capacity, reduce chronic disease risk, enhance mental health, and increase independence and quality of life by enabling us to do everyday tasks more easily and respond more readily to difficult situations. All of these benefits come with regular resistance training, at least two or three times each week.
Many people are daunted by resistance training, but it is actually very easy to create a program that works every major joint and muscle in the body, through a full range of motion, using progressive resistance over time. Instead of focusing on individual muscles and joints, the key is to plan around six core human movement patterns, ensuring the entire body is trained. These "Core6 Movement Patterns" include:
STAND: Pushing with your feet against a load (like in a squat). Main Muscles include: Quads, Glutes, Hips, and Inner Thighs.
HINGE: Pulling your back to an extended position (like in a deadlift). Main Muscles include: Hamstrings, Glutes, and Spinal Erectors (Lower/Mid Back).
BRACE: Stabilizing or crunching the torso. Main Muscles include: Abdominals, Hip Flexors, Abductors, Adductors, and Spinal Erectors.
PULL: Pulling your hands toward your torso (like in a row). Main Muscles include: Lats, Mid-Back, Rhomboids, Traps, and Biceps.
PUSH: Pushing your hands away from your torso (like in a push-up). Main Muscles include: Pecs (Chest), Anterior Deltoids (Front Shoulders), and Triceps.
RAISE: Raising a weight toward or over your shoulders (like in an overhead press). Main Muscles include: Deltoids (Shoulders), Rotator Cuff, and Traps.
The attached chart gives ideas for exercises using bodyweight, free weights, and machines, which correspond to each of the Core6 Movement Patterns:
Stand: Main muscles: Quads, Inner Thighs, Hips, and Glutes. Assisting muscles: Calves and shins.
Main Exercises:
Deep Squat (with progression)
Barbell Squat (Low Bar, High Bar, Comparison)
Front Squat (using a beach towel as a Towel Rack)
Lunge: Barbell, Dumbbell, Reverse Lunge
Split Squat (a.k.a. Bulgarian Squat)
Bodyweight Sissy Squat or Leg Wrap Squat or Skater Squat
Assist Exercises:
Standing Calf Raise (Single Leg, Dual Leg, Dumbbell, Machine).
Seated Calf Raise (Bodyweight, Machine)
I superset all Calf Raises with Tibial Curls: As soon as I finish a set of calves, I go to the wall and work shins.
Hinge: Main muscles: Hamstrings at hips, Spinal Erectors, Mid Back. Assisting muscles: Hamstrings at knees.
Main Exercises:
SLDL - Stiff Leg Deadlift (Barbell, Dumbbell, Bodyweight). These must be done very carefully so as to not hyper-extend and pull the hamstring. Also called RDL - Romanian Deadlift, which is a variation of the SLDL.
Swing (Kettlebell, Homemade, Dumbbell)
Deadlift (Regular Stance, Sumo Stance).
Leg Curl: Machine or Self Resist
Nordic Curl with progression, or using an Ab Wheel)
Assist Exercises:
Tibial Raise: Designed to hit the Tibialis in the front of the shin.
Can also be done as Machine Tibialis Raise or Freeweight Tibialis Raise.
I superset all Calf Raises with Tibial Curls: As soon as I finish a set of calves, I go to the wall and work shins.
Brace: Main muscles: Abdominals and Spinal Erectors. Assisting muscles: Hip flexors pulling knees to head, Hip adductors, Hip abductors; Neck.
Main Exercises:
Side Bridge (with Hip Abduction)
Crunch and Situp Variations including Otis Up.
Plank (Normal, Pull Across, Other Variations)
Leg Raise (Lying, Scissor Kick, Sitting, Hanging)
Standing Core Rotation with Plate or DB
Assistance Exercises:
DB Hip Raise Side-to-Front (based on this using a DB or backpack)
High Step (aka Walking Leg Raise)
Seated Cradle Good Morning.
Superman (possibly add self-resist neck extension)
Jefferson Curl (Barbell, Dumbbell) with light weights
Hyperextensions (can add dumbbells or barbells or plates)
Self Resist Neck Exercises (gentle)
Neck Bridges (intense)
Pull: Main muscles: Lats, Mid-Back, Rhomboids, Mid-Traps, Scap. Assisting muscles: Biceps, Forearms.
Main Exercises:
Chin-up or Pull-up (Normal, Self-assist, Sternal)
Assist Exercises:
Curl (Barbell, Dumbbell, Concentration, Hammer, Cable)
Scap Shrug (a.k.a. Scapular Pull-up)
Push: Main muscles: Pecs; Anterior Deltoids. Assisting muscles: Triceps; Medial Deltoids.
Main Exercises:
Bridge Press (Barbell, Dumbbell).
Fly (Dumbbell, Cable, Standing Dumbbell)
Assist Exercises:
Raise: Main muscles: Anterior, Medial, and Rear Deltoids. Assisting muscles: Forearms and Traps.
Main Exercises:
Lateral Raise (Dumbbell v1, Dumbbell v2, Cable)
Bodyweight Push Back
Handstand Pushup (with progression)
Assist Exercises:
Hangs (Progression, Two arms, One Arm, Towel). These can be combined with a Scap Shrug (a.k.a. Scapular Pull-up)
Shrugs: Dumbbell, Barbell, Suitcase, or Bent to target mid-back. Do these without straps or grip assistance to train grip.
Wrist Curls (Forward, Reverse, Pronated, Supinated) also more Wrist Curls
Prehab Exercises: YTWL, Cable/Rope, Orthopedic
Creating your own Workout Program: To create a well-balanced resistance training program that regularly takes every muscle group through a full range of motion under load simply choose 1-2 exercises you enjoy for each movement. You can create a one-day full body workout, or divide it into a 2 day "split" routine for upper and lower body. Here are some ideas for both:
Full Body Workout: Pick one main exercise for each of the Core6 movements.
Two Day Workout Split: On each day, pick one main exercise and one assist exercise for the Core6 movements. Then split them up this way: On your Lower Body day, perform exercises for Stand, Hinge, and Brace movements. On your Upper Body day, perform exercises for Pull, Push, and Raise movements.
Warmups and Hard Sets: For each exercise you do, here is how to perform it to get great results and regular gains: First, do 1-3 warmup sets with increasing weights to get the feel of the exercise. Then choose a weight you can lift for 8-12 reps until you fail to lift the weight with good form. Go "all out" and try to get as many repetitions as possible, as long as you do not "cheat" or use bad form!
Then rest 30-60 seconds to catch your breath, and go to failure again. And if you really are feeling it, rest and go to failure a final time. Expect to get half the reps on each successive set: For instance 12 reps, 6 reps, and then 3 reps.
This will give you about 6 exercises per workout, with 1-3 warmup sets, and 2-3 hard sets, per exercise. You should be able to get this done in 30-45 minutes.
When you can easily get 12 or more reps on your first hard set, increase weight by 5-10 pounds in your next workout. You may want to keep a record of your workouts so you can look back and see your improvement over time!
It may help to change exercises when you get bored or frustrated with a certain exercise for a movement. Keep it fresh and interesting: This is one of the keys to a long term, sustainable workout program.
MOBILITY: Finally, our ability to exercise and use our body is dependent on the mobility and flexibility of our bodies. Depending on our needs and impingements and tight areas, there are literally hundreds of stretches and exercises we could do. But I have found that, on a daily basis, the movements below keep me feeling great. Each movement corresponds to one of the Core6 movement patterns, and helps us perform them with good form and range of motion. I often do them as a mindfulness activity, and practice arrow prayers, centering prayer, or breathing prayer while I stretch, to solidify the body-spirit connection in my practice:
Hinge Stretches: Mobility for Hamstrings, Glutes, and Spinal Erectors.
Forward Fold: Stand tall. Keeping your back perfectly straight, hinge at your hips and lower your torso. Rest your hands on your knees, shins, or a chair—wherever you can reach without rounding your back. This stretches your hamstrings and helps decompress your lower back.
Glute Fold: Stand on your right leg, using a wall or pole for balance. Place your left ankle on top of your right knee. Keeping your back straight, hinge at your hips and bend your standing knee as if sitting in a chair. You should feel a stretch in your left glute. Hold, then repeat on the other side. This targets the deep glute and hip muscles, which can help relieve hip tightness and lower back discomfort.
Stand Stretches: Mobility for Quads, Hips, and Inner Thighs.
Deep Squat: Stand with your feet shoulder-width apart, toes pointed mostly forward. Squat down as low as possible, trying to keep your heels on the floor and your torso upright. You can hold onto a pole or doorframe for balance. Sit in this bottom position. This improves mobility in your ankles, knees, and hips, all crucial for a good squat.
Cossack Stretch: Take a very wide stance with your toes pointing out. Shift your weight and squat down over your right foot, keeping your right heel flat on the floor. Your left leg should remain straight. Feel the stretch in your left inner thigh. Slowly shift from side to side. This opens up the groin and adductors (inner thighs) and improves hip mobility.
Brace Stretches: Mobility for Abdominals, Hip Flexors, Abductors, Adductors.
Quad Grab: Stand tall and hold onto a wall for balance. Grab your right foot or ankle with your right hand and gently pull your heel toward your glute. Keep your knees aligned next to each other and stand up straight to feel a stretch in the front of your thigh. This stretches your quadriceps and hip flexors, which often get tight from prolonged sitting.
Hip Flexor Lunge: Kneel on your right knee (use a pad if needed) and place your left foot flat on the floor in front of you (like a lunge). Keep your torso upright and gently press your hips forward until you feel a stretch in the front of your right hip. For a deeper stretch, reach your right arm straight up overhead. Repeat on the other side. This releases chronic tightness in the hip flexors, which can improve posture and reduce lower back pain.
Pull Stretch: Mobility for Lats, Mid-Back, Rhomboids, Traps, and Biceps.
Lat Pull: Face a doorframe and grab the side with your right hand at about shoulder height. Keep your arm straight and sit your hips back and down, leaning away from the door until you feel a stretch all along your right side. Repeat on the other side. This decompresses the spine and stretches the lats, improving shoulder health and overhead reach.
Push Stretch: Mobility for Pecs (Chest) and Anterior Deltoids (Front Shoulders).
Pec/Bicep Pull: Stand in a doorway. Place your right forearm and palm on the doorframe, with your elbow at a 90-degree angle and level with your shoulder. Gently step forward with your right foot until you feel a good stretch in your right pec and front shoulder. Repeat on the other side. This opens up the chest and shoulders, counteracting the hunched-forward posture from sitting and driving.
Raise Stretch: Mobility for Deltoids (Shoulders), Rotator Cuff, and Traps.
Dead Hangs: Grab a secure pull-up bar with an overhand, shoulder-width grip. Let your entire body hang freely with your feet off the floor. Relax your lats and shoulders and let gravity gently pull you down. Hold for 20-60 seconds. This decompresses the spine, improves grip, and stretches the entire shoulder girdle.
Ultimately, these five elements— Rest, Hydration, Diet, Exercise, and Mobility— are foundational acts of stewardship. To intentionally care for our bodies in this way is a profound way of loving ourselves, recognizing the integrated gift of body, spirit, and soul. When we commit to these practices, we unlock benefits far beyond the physical. We increase our spiritual depth, expand our practical capabilities, and move toward becoming the best version of ourselves, created in Christ Jesus for good works!
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