Salvation

The Promise:

“For God loved the world so much that he gave his only Son, so that everyone who believes in him may not die but have eternal life.

For God did not send his Son into the world to be its judge, but to be its savior.”

John 3:16-17

“We all have sinned.”

Romans 3:23

“The wages of sin is death; but the gift of God is eternal life.”

Romans 6:23

“Everyone who calls on the name of the Lord shall be saved.”

Romans 10:13

Say this prayer:

Heavenly Father,

I believe that Jesus died on the cross for me and rose again.

I give You my life.

I want Jesus Christ to come into my life and into my heart.

Amen.

Scripture References:

For God so loved the world, that he gave his only begotten Son, that whosoever believeth in Him should not perish, but have everlasting life. For God sent not his Son into the world to condemn the world; but that the world through him might be saved.
John 3:16-17, KJV

A thief has only one thing in mind—he wants to steal, slaughter, and destroy. But I have come to give you everything in abundance, more than you expect—life in its fullness until you overflow!
John 10:10, TPT

For all have sinned, and come short of the glory of God; Being justified freely by his grace through the redemption that is in Christ Jesus: Whom God hath set forth to be a propitiation through faith in his blood, to declare his righteousness for the remission of sins that are past, through the forbearance of God; To declare, I say, at this time his righteousness: that he might be just, and the justifier of him which believeth in Jesus.
Romans 3:23-26, KJV

But now being made free from sin, and become servants to God, ye have your fruit unto holiness, and the end everlasting life. For the wages of sin is death; but the gift of God is eternal life through Jesus Christ our Lord.
Romans 6:22-23, KJV

That if thou shalt confess with thy mouth the Lord Jesus, and shalt believe in thine heart that God hath raised him from the dead, thou shalt be saved. For with the heart man believeth unto righteousness; and with the mouth confession is made unto salvation. For the scripture saith, Whosoever believeth on him shall not be ashamed. For there is no difference between the Jew and the Greek: for the same Lord over all is rich unto all that call upon him. For whosoever shall call upon the name of the Lord shall be saved.
Romans 10:9-13, KJV

So I say to you, ask, and it will be given to you; seek, and you will find; knock, and it will be opened to you. For everyone who asks receives, and he who seeks finds, and to him who knocks it will be opened. If a son asks for bread from any father among you, will he give him a stone? Or if he asks for a fish, will he give him a serpent instead of a fish? Or if he asks for an egg, will he offer him a scorpion? If you then, being evil, know how to give good gifts to your children, how much more will your heavenly Father give the Holy Spirit to those who ask Him!
Luke 11:9-13, NKJV

Therefore if anyone is in Christ [that is, grafted in, joined to Him by faith in Him as Savior], he is a new creature [reborn and renewed by the Holy Spirit]; the old things [the previous moral and spiritual condition] have passed away. Behold, new things have come [because spiritual awakening brings a new life]. But all these things are from God, who reconciled us to Himself through Christ [making us acceptable to Him] and gave us the ministry of reconciliation [so that by our example we might bring others to Him], that is, that God was in Christ reconciling the world to Himself, not counting people’s sins against them [but canceling them]. And He has committed to us the message of reconciliation [that is, restoration to favor with God]. So we are ambassadors for Christ, as though God were making His appeal through us; we [as Christ’s representatives] plead with you on behalf of Christ to be reconciled to God. He made Christ who knew no sin to [judicially] be sin on our behalf, so that in Him we would become the righteousness of God [that is, we would be made acceptable to Him and placed in a right relationship with Him by His gracious lovingkindness].
2 Corinthians 5:17-21, AMP

Foam Roll for Mobility

Do you have tight muscles? Painful movement? Poor flexibility?
Massage your muscles with a foam roller to reduce pain, muscle tension, and recovery time.

What is Foam Rolling?

Foam rolling is a method of self-myofascial release, a flexibility technique that will help you to release tension and decrease activity of overactive muscle fibers in your body.

Poor posture, repetitive movements, and trauma cause inflammation in your body. Inflammation increases muscle tension and causes muscle spasms. Muscle spasms create trigger points, or knots, in soft tissue. These knots cause pain and interfere with muscle contraction. They also make muscles resistant to stretching, decreasing range of motion. This contributes to muscle imbalances, movement compensations or injury.

Studies have shown that self-myofascial release is an effective treatment method to increase range of motion without suffering muscle performance. Foam rolling helps to release microspasms and to break up knots that develop in traumatized tissue. This removes the hindrances to muscle lengthening, thus improving your flexibility and balanced movement while reducing pain.

Michelle holding a massage ball in her right hand
A Massage Ball is great for working out knots in the shoulders, back and feet

What to Do:

Hold pressure on tender areas of muscle tissue for a period of time to release knots, allowing the muscle to relax.
Foam roll before a workout or physical activity to prepare your muscles for movement and to reduce the chance of injury. Or, foam roll at any time to reduce soreness, speed recovery and move better.

Michelle using a foam roller on the upper back
Foam Rolling the Upper Back

How to Foam Roll:

  1. Roll a foam roller or other tool slowly over the length of the muscle. Move at a rate of 1 inch per second.
  2. Find the most tender spot in the muscle belly. A tender spot will be painful, about a 6-8 on a scale of 1-10. 
  3. Hold the roller on the tender spot and massage it for 30-90 seconds, until you feel a release in the area or the pain subsides and the tissue softens.
  4. Move the foam roller slowly along the length of the muscle again.
Michelle using a green foam roller on the hamstring
Foam Rolling the Hamstrings

Tips for Foam Rolling:

  • Maintain proper posture.
  • Pull your navel in towards your spine at all times to stabilize your lumbopelvic hip complex.
  • Use your extremities to increase or decrease pressure on the soft tissue.
  • Keep the muscle relaxed. If you tighten or tense your muscle, it will prevent the roller from penetrating the deeper layers of soft tissue.
  • Areas that have myofascial restrictions will be more painful to mobilize. They will become less painful with subsequent sessions as soft tissue restrictions break down.
Michelle using a foam roller on the glutes
Foam Rolling the Glutes
  • Do not put pressure on bones, tendons, open wounds, or varicose veins. Remove pressure if you feel pulsing, numbness or tingling. 
Video: What Exactly is Foam Rolling and Why Should I Roll? By TriggerPoint

Contraindications:

You should not use a foam roller or any other method of self-myofascial release if you have the following conditions:

Congestive heart failure, organ failure, bleeding disorders, contagious skin conditions, cancer, osteoporosis, infections, acute rheumatoid arthritis, blood clot, aneurysm, anticoagulant therapy, bursitis, sutures, goiter, skin lesions, hypersensitive skin conditions, open wounds, healing fractures, obstructive edema, diabetes, fever, advanced degenerative changes.

Michelle holding a green foam roller overhead

Consult a medical professional before performing self-myofascial release techniques.

References:

Stull, Kyle. “What do Foam Rollers Do?” 20 December 2019. National Academy of Sports Medicine. https://blog.nasm.org/foam-rolling-smr/what-do-foam-rollers-do.

Harvard Health Publishing. “Should you add foam rolling to your workout routine?” December 2018. https://www.health.harvard.edu/staying-healthy/should-you-add-foam-rolling-to-your-workout-routine.

IDEA Authors. “Foam-Rolling Techniques: A 4-Step Formula.” 21 September 2017. IDEA Health & Fitness Association. https://www.ideafit.com/uncategorized/different-foam-rolling-techniques-why-the-fuss/.

Clark MA, Lucett SC, Sutton BG. NASM Essentials of Corrective Exercise Training. 1st ed rev. Burlington, MA: Jones & Bartlett Learning: 2014.

Give God the Glory

Holy Spirit gave me chills the first time I watched this beautiful worship by Claire Shieh of Called to Flag.

I arose and this was in my heart. Lord, thank you for life, for putting breath in my lungs. For giving me a home, a family. Health. I love you with all my heart. You are worthy of it all. For from you are all things and to you are all things. You deserve the glory! 🙌🏾

Wake up in His presence, in awe of his glory!

Give God your everything to thank him for all he’s given to you.

You are worthy of it all
You are worthy of it all
For from You are all things
And to You are all things
You deserve the glory

Flagger: Claire Shieh of Called to Flag; Music: Worthy of it All + All of the Glory by UPPERROOM

Flagger: Claire Shieh of Called to Flag

Claire’s personal story truly reflects God’s faithfulness. Claire was prophesied over that God was going to revive to her her rich spiritual inheritance, which came through her blood line. Through research of her family name, she found that her ancestors were royal flag makers.

Excerpt from her biography: “God spoke to her about how he honored and still remembered the faithfulness of her ancestors and blood line to Him. He asked her if she wanted to take her flags back. In that moment she felt overwhelmed by God’s love for her and her family. For the ten years before, she had felt little and small compared to David her husband who was a fourth generational believer, but that was gone! All the puzzle pieces fit together; why she had been attracted to and picked up flags with ease, why she loved the colors of the flags, why she prayed and flagged the way she did, what the prophesy had been talking about with her spiritual inheritance, and finally winning her flags back with the draw. This was her royal family and spiritual inheritance!

Today, Claire teaches, inspires and leads generations of flag worshippers. Read more about Claire on her website, Called to Flag.

Are you called to worship?


Warm Up Your Body

What to Do:

Take 5-10 minutes to complete this quick warm up routine before participating in dance or other aerobic activity. You will loosen your hips, legs, and upper body, preparing your body to move! Release tension, warm your muscles, and improve your balance.

Why Warm Up?

A warm-up prepares the body for physical activity.

The purpose of the warm-up is to increase your heart rate, breathing rate and body tissue temperature. It increases blood flow to muscles, improves flexibility and increases muscle contraction. Decrease your risk of injury while increasing your capacity for energetic movement. A warm-up also increases your mental readiness, preparing you for exercise. 

* NOTE: Please consult your physician before engaging in any physical activity, especially if you are currently experiencing pain, injury or health conditions.

Warm-Up Routine

Neck Stretch

  • Stand and look straight ahead. 
  • Neck Tilt: Tilt your head to one side, moving your ear toward your shoulder. Do not shrug your shoulder. Hold 10 seconds.
  • Repeat on other side.
  • Look to Side: Straighten your neck. Look to the side, over your shoulder. Hold 10 seconds.
  • Repeat on other side.

Alternating Chest and Back Stretch

  • Chest Stretch: Stretch your arms out to sides and feel a stretch across the front of your body. Hold 15 seconds.
  • Back Stretch: Round your back and stretch your arms in front of you, feeling a stretch in your upper back. Hold 15 seconds.
  • Repeat.

Shoulder Rolls

  • Roll Backward: Roll your shoulders backward for 10 repetitions.
  • Roll Forward: Roll your shoulders forward for 10 repetitions.

Arm Circles

  • Hold your arms out to your sides. 
  • Circle Backward: Move your arms backward in small circles, increasing the size of the circles through your full range of motion. 
  • Circle Forward: Reverse the direction of your arms and repeat.

Hip Flexor Stretch

  • Kneel in a lunge position with your front and back legs bent at 90 degree angles.
  • Stretch: Press your hips forward to feel a stretch in the front of your back leg. Hold for 30 seconds.
  • Increase the stretch: lift your arm on the same side as your back leg straight overhead. Side bend to opposite side.
  • Repeat, switching legs.

Standing Roll Downs to Relevé

  • Stand with your feet hip width apart, toes pointing forward. 
  • Roll down & stretch: Leading with your head, roll down your body, arms hanging. Place your hands on the ground and squat down, lowering your hips, knees straight forward. Straighten your legs, feeling a stretch in the back of your legs. Keeping your legs straight, roll up. 
  • Balance: Stretch your arms over your head, rise up on your toes and balance in relevé. Hold 5-10 seconds. Slowly lower your heels and your arms. 
  • Repeat.
  • Repeat the sequence with your feet together. Keep your knees together.

Squat and Overhead Reach

  • Stand with your feet hip width apart.
  • Squat: Push your hips back and lower down to a squat position. Keep your chest lifted. Rise to a standing position.
  • Reach: Stretch one arm overhead to the opposite side. Feel a stretch along the side of your body. Lower your arm.
  • Repeat squat. Rise and stretch with the opposite arm.
  • Repeat 10-15x

Grapevine with Overhead Clap

  • Stand with your feet hip width apart.
  • Move to the right: Step to the right with your right foot. Cross your left foot behind the right foot, moving to the right. Step again to the right with the right foot.
  • Move to the left: Step to the left side with the left foot. Cross the right foot behind the left foot, moving to the left. Step again to the left with the left foot.
  • Increase the intensity: While stepping to the side, swing both arms and clap them together overhead.
  • Repeat in both directions.

Three-Point-Turn

  • Stand with your feet hip width apart.
  • Turn to the right: Step to the right side with your right foot. Step your left foot to the right, turning your body in a half turn. Step your right foot out to the right side, turning your body in a half turn.
  • Turn to the left: Step to the left side with your left foot. Step your right foot to the left, turning your body in a half turn. Step your left foot out to the left side, turning your body in a half turn.
  • While turning, hold your arms out to sides.
  • Increase the intensity: Relevé during the turn and keep your arms lifted overhead.
  • Repeat in both directions.

Step Touch and Twist

  • Stand with your feet wider than hip width apart.
  • Twist: Step in place with one foot and twist your torso toward that side, reaching your opposite arm across your body. Feel a twist in your core.
  • Repeat to the other side.
  • Repeat 10-15x.

Move Freely

  • You should feel loose and warm. 
  • Play instrumental music and move your body. Sweep your arms, move your hips, and prepare for worship.

God Knows Me

13

You formed my innermost being,

shaping my delicate inside and my intricate outside,

and wove them all together in my mother’s womb.

14 

I thank you, God,

for making me so mysteriously complex!

Everything you do is marvelously breathtaking.

It simply amazes me to think about it!

How thoroughly you know me, Lord!

15 

You even formed every bone in my body

when you created me in the secret place,

carefully, skillfully shaping me

from nothing to something.

16 

You saw who you created me to be before I became me!

Before I’d ever seen the light of day,

the number of days you planned for me

were already recorded in your book.

Psalm 139:13-16 (TPT)
”You Know My Name” by Tasha Cobbs Leonard ft. Jimi Cravity

God wrote down his heart in a book. He established everything about you before you were born.

Where will we end? It has already been written.
Where do we start? Here, now.
It doesn’t matter how far off the path we have drifted. God has a plan to lead us along his plan as quickly as we give ourselves to him. God Almighty, he who created us – He has written the plan for our lives and it will not change.

Who are you called to be?

What are you destined to become?


We have become his poetry, a re-created people that will fulfill the destiny he has given each of us, for we are joined to Jesus, the Anointed One. Even before we were born, God planned in advance our destiny and the good works we would do to fulfill it!

Ephesians 2:10, TPT
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