Powerlifting Women: Unleashing Strength, Breaking Barriers

Forget the old image of dainty ladies. Powerlifting is exploding with women who are crushing weights and stereotypes. This sport, focused on three key lifts – the squat, bench press, and deadlift – is more than just muscles. It's a journey of empowerment.

Powerlifting empowers women both physically and mentally, building a supportive community.  I am doing my first powerlifting competition in May called Xpand Your Limits 2025 SQUAT, BENCH, DEADLIFT MEET - COLUMBUS with other women from Steadfast Performance Training.

What's the draw for women in powerlifting? It's more than just getting strong. It's about empowerment, challenging norms, and achieving goals.

Empowerment and Confidence

Lifting heavy weights does wonders for your self-esteem. It's about proving to yourself what you are capable of. Powerlifting creates body positivity. It helps you appreciate your strength and what your body can do. You'll feel like a total badass.

Challenging Societal Norms

For too long, society told women to be small and delicate. Powerlifting throws that idea out the window. It's about being strong, powerful, and taking up space. Women in powerlifting are redefining what it means to be feminine. They're showing the world that strong is beautiful.

"But they who wait for the Lord shall renew their strength; they shall mount up with wings like eagles; They shall run and not be weary; they shall walk and not faint. "Isaiah 40:31 ESV*

Goal-Oriented Training

Powerlifting is all about measurable progress. You set a goal, work hard, and see yourself get stronger. This goal-oriented approach is super rewarding. It teaches you discipline, patience, and the importance of hard work. Plus, hitting a new personal best is an amazing feeling!

Powerlifting isn't just about aesthetics. It offers a ton of health benefits for women, both physically and mentally.

Increased Bone Density and Muscle Mass

As women age, bone density can become a concern. Powerlifting is a great way to combat this. My late mom had osteoporosis so I definitely want to take steps to prevent it.  Lifting heavy weights strengthens your bones. It also builds muscle mass. These benefits help prevent osteoporosis. You can stay strong and healthy for years to come.  I would also like to note that there is no age limit for powerlifting. If you have any health concerns, you will want to talk with your doctor or other medical professional before getting started.

Improved Metabolism and Body Composition

Powerlifting can also help with weight management. Building muscle boosts your metabolism. This means you burn more calories, even when you're resting. It can improve your body composition, leading to a leaner, stronger physique. Powerlifting helps you feel great in your own skin.

Stress Reduction and Mental Well-being

Exercise is a fantastic stress reliever. The focus required for powerlifting can help clear your mind. It will leave you feeling refreshed. Achieving strength goals is also incredibly satisfying. It boosts your confidence and improves your overall mental well-being. This sounds like a winner!

Interested in giving powerlifting a try? Here's how to get started safely and effectively.

Finding a Qualified Coach or Gym

The most important thing is to learn proper technique. A qualified coach can teach you the correct form for each lift. They can also create a program tailored to your needs and goals. Look for a gym with experienced powerlifting coaches. This ensures you learn from the best and avoid injuries.  I've been with Steadfast Performance training as a Crossfit athlete and I know they'll support me as I venture into powerlifting.

Essential Equipment and Gear

You don't need a ton of fancy gear to start powerlifting. However, a few essentials can make a big difference. A good pair of weightlifting shoes provides stability. A belt can help support your core during heavy lifts. Wrist wraps can protect your wrists.  I have been using a belt and wrist wraps since the beginning of 2025 and they do help.  I ordered a pair of weightlifting shoes so I'll see how they help after they arrive.

Nutrition and Recovery for Female Powerlifters

Female powerlifters need to focus on food and rest to do well. Good nutrition and recovery are key for female athletes.

What to Eat

Protein helps muscles repair and grow. Eat about 1 gram of protein per pound of body weight each day. Carbs give you energy for workouts. Time your carb intake around when you train. Fats are vital for hormones and health. Eat healthy fats like avocados, nuts, and olive oil.  Choosing the "right" foods to eat is always a challenge for me since I live with other people and I have a sweet tooth.

Vitamins and Minerals

Women need certain vitamins and minerals. Iron keeps your energy up. Many women don't get enough iron. Calcium is good for your bones. Vitamin D helps your body use calcium. Think about getting a blood test to check your levels.

Sleep and Rest

Your body fixes and rebuilds muscles when you sleep. Try to sleep at least 7-9 hours a night. Rest days matter too. They let your body recover and stop you from overtraining. Pay attention to your body and rest when you need to.

Overcoming Challenges and Common Mistakes

Powerlifting isn't always easy. You'll face challenges along the way. Here's how to overcome them and avoid common mistakes.

Injury Prevention

Proper form is key to preventing injuries. Don't lift more weight than you can handle with good technique. Always warm up before each workout. Pay attention to your body and stop if you feel pain. Consider working with a coach. They can help you refine your form and prevent injuries. Steadfast plus Ignite Physical Therapy and Performance training are a winning combination to have on my team.

Dealing with Plateaus

Everyone hits plateaus in their training. This means progress stalls. Don't get discouraged! Try changing up your training program. You might increase the volume or intensity. You could also try new exercises. Make sure you're getting enough sleep and nutrition.

Balancing Training with Other Commitments

It can be tough to balance powerlifting with work, family, and other responsibilities. Prioritize your training and schedule it into your week. Communicate with your family and friends about your goals. Find ways to make your training more efficient. For instance, prepare your meals in advance. While I hope to keep a schedule similar to what I had for Crossfit, I also want to be able to work with coaches and other women preparing for this meet so my schedule might need to adapt.

Wrap-Up

Powerlifting isn't just about lifting heavy weights. It's about empowerment, strength, and community. Women are finding their power on the platform. They're breaking barriers and redefining what it means to be strong.

If you're looking for a challenging and rewarding sport, give powerlifting a try. You might surprise yourself with what you're capable of. Join the growing community of powerlifting women. Start your journey today!

Resources:

*Bible Verse from article at scriptualgrace.com

Ryan Robinson Blogging Tools

Happy Mind, Happy Life: Start Small Today

Life today can be overwhelming. The constant noise of social media, busy schedules, and endless responsibilities pulls our attention in every direction. It can feel like our minds are running a marathon, filled with racing thoughts that never slow down. This chaos can lead to stress, anxiety, and poor choices — all too familiar for many. Mindfulness offers a way to manage these relentless thoughts and regain control over our mental well-being.

Understanding the Nature of Thoughts

The human mind is often described as having a "monkey mind." This term captures the unpredictable and restless nature of our thoughts. Many of these thoughts can be negative, leading to overthinking and rumination. Recognizing these patterns is essential. When we identify and observe our thoughts without judgment, we can begin to untangle the chaos.

Negative thought patterns can include:

• Overthinking, which often leads to paralysis in decision-making.
• Rumination, where one constantly rehashes past events.

These patterns can have significant impacts on mental health, making mindfulness a vital skill for navigating daily life.

Mindful Awareness

"Being mindful of our thoughts means being aware of them without necessarily having a strong reaction to them. Our tendency is to have a thought and immediately respond to it emotionally or judgmentally. But mindfulness teaches us to simply observe our thoughts. Over time, without the strong responses, this helps our minds become more peaceful."*

Mindfulness acts like a magnifying glass for the mind. It helps people clear away distractions and focus on the task at hand. Imagine sitting at your desk, surrounded by noise and clutter. It’s easy to lose track of what you need to do. But with mindfulness, you can train your mind to cut through the chaos.

When you practice being present, your thoughts become sharper. You notice what’s important and what can wait. This clear focus turns even the most complex jobs into manageable ones. Instead of feeling overwhelmed, you can break tasks into pieces and tackle them one by one.

As you learn to concentrate better, you find you work faster. Ideas flow more freely, and decisions become easier. The result is not just about getting things done. It’s about doing them well. You produce higher quality work in less time, which gives you a sense of accomplishment.

Over time, this practice can change how you approach tasks. You start to expect clarity and efficiency. Mindfulness doesn’t just sharpen focus; it transforms how you think about your work. Each completed task reinforces the feeling of progress and control. In this way, mindfulness becomes a powerful tool that enhances both focus and productivity.

Skillful Thought Management

Skillful thought management play a crucial role in promoting both mental and physical health. Overall, Managing your thoughts skillfully is like feeding your brain a nutritious salad instead of junk food. It keeps your mind sharp and your body happy. When you practice mindfulness, it’s like giving your inner critic a time-out and inviting in a friendly cheerleader. This simple shift can help you feel more at peace.

Imagine waking up feeling lighter, as if you’ve shed a heavy backpack full of worries. Mindfulness works like magic to untangle your thoughts and bring clarity to your day. It helps you appreciate life's little moments, like sipping that first cup of coffee while pretending you're a world-class barista.

By staying present, you can tune out the chaos. Instead of stressing over tomorrow's to-do list, you focus on what’s happening right now. You notice the sun shining, the breeze blowing, or even your pet’s silly antics. This awareness helps you find joy in the mundane.

Balancing your life becomes easier. You learn to handle stress better and react with a cooler head, like a seasoned surfer riding a wave instead of panicking and wiping out. Overall, embracing mindfulness can lead to a happier you, one who knows how to balance work, play, and everything in between. In the end, it’s not just about surviving the day but thriving in it, making life feel like a fun road trip instead of a boring commute.

Wrap-up

Mindfulness is a powerful tool for skillfully managing thoughts. By recognizing the nature of our thoughts, applying mindfulness techniques, and overcoming obstacles, we can enhance mental clarity, regulate emotions, and improve overall well-being. Start practicing mindfulness today, and explore resources for further learning.

“For who has understood the mind of the Lord so as to instruct him?”  But we have the mind of Christ. ~ 1 Corinthians 2:16 ESV*

Embrace the transformative power of mindfulness and witness how it can change your relationship with your thoughts for the better.

Resources:

Text quotes marked by an asterisk are from Calming Grace

Ryan Robison Blogging Tools

Images from Unsplash and Rethink Care

Why We Get Defensive: Understanding Our Mind’s Secret Coping Tools

Have you ever surprised yourself with how you reacted in a tough moment? Maybe you laughed when you were nervous. Maybe you snapped in anger when, deep down, you were really sad. We all have these odd reactions—and often, they’re not random at all. They’re called defense mechanisms.

I started thinking about this recently when I got defensive after my husband asked me a simple question. I gave him a quick answer, but he gently re-asked because I hadn’t really answered him. In that moment, I realized my reaction wasn’t just about his question—it was about me trying to protect myself.

What Are Defense Mechanisms?

Defense mechanisms are like the brain’s secret strategies. They’re automatic, unconscious responses that protect you from stress, painful emotions, or even threats to your self-image.

Think of them as invisible shields. They soften the blow of hard truths and help you get through overwhelming situations. In other words, they keep your ego—your sense of self—safe and steady.

While they can be useful in the short term, relying on them too much can keep us stuck. That’s why it helps to notice when they show up.

The Ego’s Balancing Act

To understand defense mechanisms, you need to know a bit about the ego. Picture your ego as a referee between two strong players:

• The Id wants instant fun and gratification.

• The Superego pushes for perfection and strict rules.

Your ego has the tough job of keeping both in check while dealing with real life. When the tension gets too high, the ego calls in defense mechanisms as backup. That’s why we often get defensive—it’s the mind’s way of trying to stay in control.

Common Defense Mechanisms (and How They Show Up)

• Repression – pushing painful thoughts into the unconscious. Example: forgetting a traumatic childhood event. The problem? Those hidden emotions still influence your behavior later.

• Denial – refusing to accept reality. Example: ignoring signs of a failing relationship. It offers short-term comfort but prevents healing.

• Projection – placing your own feelings onto someone else. Example: accusing a partner of being insecure when you’re the one feeling that way. This can erode trust.

• Displacement – redirecting feelings onto a “safer” target. Example: yelling at your family after a bad day at work. The real issue remains unresolved.

• Sublimation – channeling difficult emotions into something positive. Example: turning anger into an intense workout. This is often considered a healthy coping tool.

• Regression – reverting to childlike behaviors when overwhelmed. Example: an adult throwing a tantrum to avoid stress.

The Ups and Downs of Defense Mechanisms

Defense mechanisms aren’t all bad. In fact, they can be useful. They give us breathing room to process difficult situations and manage emotions in smaller doses.

But there’s a catch: when we depend on them too much, they can hold us back. Avoiding problems instead of facing them can prevent growth, keep us stuck in unhealthy patterns, and add stress over time.

Healthier Ways to Cope

The first step is awareness—notice which defense mechanisms you use most often. Then, start experimenting with healthier coping strategies, such as:

• Exercise – physical activity is a great release for stress.

• Meditation or prayer – helps calm the mind and bring clarity.

• Talking with a trusted friend or counselor – offers perspective and support.

• Journaling – organizes thoughts and emotions in a safe space.

Over time, these strategies can replace unhelpful defense habits, building resilience instead of avoidance.

Resources:

Ryan Robinson Blogging Tools

YouVersion Bible App

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Strong Friendships Are More Important Than You Think: Why You Need Them in Your Life

The power of human relationships binds us together. In today's fast-paced world, we often overlook how vital genuine connections are to our happiness and overall well-being. As we navigate through life, it's essential to recognize the multifaceted value that these relationships offer.

Feeling lonely can have serious effects on health. Research shows that loneliness is not just a feeling; it is linked to significant mental and physical health issues. People who are lonely often experience increased anxiety and depression. This emotional pain can spiral into more serious health problems. Loneliness has also been connected to a higher risk of chronic diseases. Conditions like heart disease, diabetes, and even a shorter lifespan can result from prolonged isolation.

Support networks can act as lifelines during tough times. When life throws challenges like job loss or serious health issues our way, having friends and family by our side can make all the difference. These close connections offer emotional support during crises. Friends lend a listening ear, and family members provide comfort and help us cope. The presence of loved ones can ease feelings of loneliness, making hard times more bearable. Together, support networks help people navigate life's difficulties, promoting better mental and physical health.

When communities unite, they create positive change. Initiatives such as neighborhood clean-ups or fundraisers show how collective effort enhances society.  Our Steadfast gym community is coming together for Coldest Night of the Year on February 22, 2025.  Funds raised will benefit our Daily Needs Assistance (DNA) program which provides food pantry and other services for those in need. Donations of any amount are appreciated.  

Social connections also encourage civic engagement. When people know their neighbors, they're more inclined to vote and participate in local events.

Building bridges between different communities takes effort, but it’s worth it. Strategies like hosting multicultural events or dialogue sessions can foster connection.

Inclusion is essential for a robust community. Embracing diversity enriches our experiences and broadens our perspectives, creating stronger bonds.

Open communication is essential. To enhance your abilities, focus on active listening—pay full attention when someone speaks. This shows you care about their thoughts and feelings.

Empathy plays a key role in building strong relationships. Grasping another person’s viewpoint can help avoid misunderstandings and create trust.

Shared experiences can forge deep connections. Whether through joy or hardship, facing challenges together can strengthen ties.

Conflict will arise, but addressing it in a constructive manner is important. Have honest talks that aim for solutions instead of placing blame.

Strong relationships offer numerous benefits, from emotional support to improved health and economic growth. Prioritizing meaningful connections can lead to a happier, healthier life.

Take steps today to foster your bonds with others. Reach out to a friend, join a community event, or offer help to someone in need. Investing in each other not only enriches our lives but also builds a better future for everyone.

Resources:

Ryan Robinson Blogging Tools

YouVersion Bible App

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Exploring the Joy of Napping: A Hidden Treasure

Napping has a special charm. It's like a little slice of heaven in our busy lives. But what makes it so delightful? The answer lies in science, biology, and the way our bodies react to brief moments of rest.

The Universal Appeal of Napping

Most people have experienced the urge to nap. It transcends age and culture. Whether you’re a student, a parent, or a busy professional, naps can be refreshing.

• Endless Benefits: Short naps boost energy, improve mood, and enhance creativity.
• Natural Response: Feeling sleepy after lunch isn’t just a coincidence; it’s part of our natural rhythm.

Beyond Tiredness: Why We Crave Naps

Why do we find ourselves yearning for a quick snooze? It goes deeper than just battling fatigue.

• Mental Break: Naps offer a mental pause, allowing our brains to reset.
• Coping Mechanism: In stressful times, napping becomes a tool for coping.

Research shows naps help with memory. Napping can enhance learning by promoting better recall of information.

The Health Benefits of Napping: Rest and Recovery

Napping offers many advantages for our health. Taking short breaks during the day can recharge our minds and bodies. A quick nap can lead to better focus and improved mood. Studies show that naps can enhance memory and learning too.

Many people feel exhausted from busy schedules. Lack of sleep can lead to stress and affect everyday performance. A brief nap can act as a reset, helping to clear the mind and boost energy levels.
Even just 10-20 minutes of napping can make a difference. This short rest can provide a refreshing break without interfering with nighttime sleep. For those who struggle with insomnia or are sleep-deprived, a nap can help to alleviate some of the fatigue.

Different types of naps can yield varying benefits.

• A power nap lasts about 10-20 minutes, perfect for a quick recharge without sleep inertia
• Core naps, lasting around 30-60 minutes, allow for entering deeper sleep but may cause grogginess upon waking.
• Longer naps (over 90 minutes) can disrupt nighttime sleep patterns if taken too late in the day.

Napping for Better Health and Well-being: Practical Uses

Napping can fit into a healthy lifestyle.

Adding Naps to Your Daily Schedule: Steps to Take

• Choose a specific time to nap each day. This helps make it a regular habit.
• This reminds me of when my son was in daycare and needed a nap mat for scheduled nap times. 
• Maybe we should have a nap space at the office! 

Setting Up a Good Napping Space: Tips for Better Rest

• Look for a quiet, dark area to help you sleep better. A cozy place improves your nap time.

Addressing Common Napping Issues: Tips and Solutions

• If you have trouble falling asleep, try relaxation methods like deep breathing or visualizing peaceful scenes before your nap.

Napping offers many benefits for health and happiness. By learning about how napping works and fitting it into our routines, we can enjoy its full advantages. I looked forward to and thoroughly enjoyed the hour and a half nap that I took on my birthday.

It is OK to Take Naps

Jesus took naps and if He can rest, so can we.  Read this brief devotion titled Jesus Took A Nap.

LUKE 8:23 NLT 23 On the way across, Jesus lay down for a nap, and while he was sleeping the wind began to rise. A fierce storm developed that threatened to swamp them, and they were in real danger.

So many people are driven -- feeling and acting like the responsibility for running the whole world is on their shoulders.

But Jesus was able to relax. Arguably, He had an important job to do. Yet He had balance in His life. He knew when it was time to take a nap.

Jesus also spent whole nights in prayer. So, His example does not encourage laziness or apathy. Just balance -- and trust in God, instead of worry.

Some may think it would be a sin to "take a nap" because we should always be working. But Jesus never sinned, and we may safely follow His example, and keep our lives in balance.

SAY THIS: I will relax and trust God

Key Takeaways: Benefits, Types, and Best Practices

• Quick naps boost alertness and mood.
• Different nap types serve various needs.
• Timing your naps with your natural rhythms enhances their effectiveness.
• Incorporating naps into your routine fosters better health and productivity. Don’t underestimate the power of a few minutes of rest.

Final Thoughts: Napping as a Tool for Health and Productivity

In summary, incorporating naps into our routine is a simple way to improve our overall well-being. They provide essential rest and help us regain our strength throughout the day. Prioritizing rest, even for a short time, can lead to significant benefits for both our mental and physical health. Explore different napping styles and durations. Discover what works best for you and enjoy the merits of this simple yet effective break! 

Resources:

Ryan Robinson Blogging Tools

Bible Devotion - Jesus Took A Nap

Kindness Is More Than Being Nice: Why It Truly Matters

The Power of Authenticity and Kindness

Many today struggle to be real. Society pushes us to fit in. We hide who we are to gain acceptance. Individuality fades, replaced by a need to belong. This creates inner conflict. Many never learn to accept themselves. They drift, lost in a sea of expectations. Self-acceptance is key to finding happiness. Without it, we feel empty and disconnected.

Kindness, on the other hand, starts a chain reaction. Your act of kindness spreads to others. This lifts spirits and builds connections. Studies show kindness boosts mental health. It lowers stress and increases joy. Being kind creates stronger bonds. It builds trust and helps communities grow. Small acts add up to big change.

When we’re real and show compassion, we shine. Authenticity draws people in. Kindness makes the world better. Being true and kind inspires others. They see your light and want to share it. This creates a world where everyone thrives. It proves that being real and kind matters.

Ways to Be Kind

The following is from an article on kindness by Compassion International.

Kindness is one of the ways you can tell from a person’s life if they are a follower of Christ. As we read in Galatians, “But the fruit of the Spirit is love, joy, peace, forbearance, kindness, goodness, faithfulness, gentleness and self-control. Against such things there is no law” (5:22-23, NIV).

Kindness should come naturally to us, but sometimes we need extra encouragement or ideas to get us started. Here are some examples from the Bible of ways to be kind.

Rejoice with those who rejoice; mourn with those who mourn. — Romans 12:15, NIV

Be kind and compassionate to one another, forgiving each other, just as in Christ God forgave you.— Ephesians 4:32, NIV

Therefore, as God’s chosen people, holy and dearly loved, clothe yourselves with compassion, kindness, humility, gentleness and patience. Bear with each other and forgive one another if any of you has a grievance against someone. Forgive as the Lord forgave you.

Understanding Authenticity: Defining Your True Self

To be yourself, start with identifying your core values and beliefs. What truly matters to you? Reflect on experiences that have shaped your views. Understanding your principles is key to living authentically.

Next, challenge limiting beliefs. Often, we hold onto negative ideas about ourselves that hinder growth. Ask yourself if these beliefs are based on facts or fears. By questioning them, you can break free from their hold.

Don’t forget to embrace imperfections. No one is perfect, and vulnerability can actually strengthen connections with others. Sharing your flaws makes you relatable and human.

Cultivating Kindness: Actions Speak Louder Than Words

The science behind kindness is powerful. Studies show that performing acts of kindness can boost mental health and even physical well-being. For instance, a journal published in "Psychological Science" found that people who regularly engage in kind acts tend to experience lower levels of stress and greater overall happiness.

Practicing empathy is also crucial. Put yourself in others' shoes to understand their feelings and perspectives. This can help you connect on a deeper level and respond with compassion.

Consider the impact of random acts of kindness. Simple gestures, like paying for someone's coffee or leaving an uplifting note, can change a person's day. These actions often encourage others to extend kindness too, creating a circle of goodwill.

The Interplay of Authenticity and Kindness: Synergy for Well-being

Authenticity lays the groundwork for genuine kindness. When you are true to yourself, kindness flows naturally, as it reflects your values.

Similarly, kindness can catalyze self-acceptance. When you help others, you often find joy and fulfillment, which reinforces your own self-worth.

However, remember that setting boundaries is essential. Being kind doesn’t mean neglecting your needs. It’s crucial to maintain a balance so that you can be both compassionate and healthy.

Overcoming Obstacles: Challenges in Being Yourself and Kind

Criticism and negativity can threaten your journey. When faced with doubt, remind yourself of your worth. Filter feedback. Surround yourself with supportive people who lift you up.

Difficult relationships can complicate kindness. Practice conflict resolution skills, such as active listening and open communication. This can lead to understanding and, ultimately, improved relationships.

Protect your emotional well-being while being kind. It's okay to say no when you need to. Prioritizing self-care ensures you can continue to extend kindness without feeling drained.

Putting it into Practice: Actionable Steps and Daily Habits

Start with daily mindfulness exercises. Spend a few minutes each day reflecting on your thoughts and feelings. For me, this is spending roughly 20 minutes with the YouVersion Bible App learning scripture and praying. This builds self-awareness and enhances your understanding of your true self.

Set realistic goals for kindness. Aim for one act of kindness a day. Whether it’s complimenting a colleague or volunteering, these small actions can lead to significant change.

Seeking community support can also be beneficial. Join groups or seek professional resources that promote self-acceptance and kindness. Sharing your journey with others can offer encouragement

Conclusion: Embracing a Life of Authenticity and Kindness

To recap, authenticity and kindness offer numerous benefits. Embracing who you are leads to a more relaxed life, while kindness improves both mental and physical health.

Now, it’s time to integrate these principles into your everyday routine. Start small, but be consistent. Your actions can inspire a kinder, more authentic world around you. Imagine the impact we can have together when we choose to be ourselves and show kindness.

Resources:

Ryan Robinson Blogging Tools

What the Bible Says About Kindness full article by Compassion International

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Life Update from the Birthday Girl

This post will be live by my birthday on Saturday, February 15.  I'll be 52 this year.

So far, 2025 has not been what I hoped it would be.  Perhaps that is because what I hoped for is not God's will for my life.  

I injured my neck and shoulders and underwent PT.  I graduated from PT this week but I will need time to regain lost strength.  I need to be smart so that I don't reinjure myself.  Despite getting injured while doing bench press extra credit, I do not regret the time spent with my friends Kathy and Jodi. Adding to my injury was increased stress from returning to Columbus office hours.  My driving anxiety and stress over completing all of my chores caused extra muscular tension.

I was doing a Bible Plan in YouVersion to read the Bible in 365 days.  I stopped this plan as I want to focus on plans that will help me overcome stress, anxiety, and worry by increasing my faith and learning to trust God.

I also realized that with my return to Columbus office hours, that my afternoon meditation had gone by the wayside so I've made an effort to make sure I don't miss them.

Living in Ohio, I never know what the weather is going to be on my birthday. I really loved my birthday a few years ago when it was 60 to 70 degrees. I was able to wear a long sleeve shirt, my husband & I took a walk and Jon cooked me a steak on the grill.  In 2025, it looks like we're getting a snow and ice storm so I'm glad I made plans to stay home this weekend.  I took 3 vacation days from work for a 5 day weekend.  If we do get snow & ice, I hope the roads are cleared as I have a massage on Monday, a dentist appointment and haircut on Tuesday.  With that being said, the safety of the staff at Village Massage and Hair Loft 120 are far more important than a massage and a haircut.

This past week, I began testing a new laundry schedule of Tuesday & Thursday nights with any remaining laundry being done on Saturday.  Yes, I realize that this means I'll be doing laundry on my birthday; it's not the end of world as the machines do a bulk of the work.  I also set Wednesdays as my day to make sure trash and recycling get collected from around the house and out to the bins before Thursday when Jon takes the bins out to the curb for pickup.

I also tried to make sure there were plenty of leftovers.  A big batch of Jon's sausage & pepper pasta plus my crockpot pork roast & potatoes have provided a nice bounty. 

By setting expectations for my regular chores and by choosing meals that result in leftovers, I will be less stressed - Maybe? Hopefully?

Currently, the expectation is that we report to our Columbus office for work two days a week on Tuesdays and Thursdays.  We received an update from OSU President Carter on Thursday that linked to a website to answer questions about recent State of Ohio Executive Orders.  That website indicates that the return to office 5x a week mandate is not applicable to Ohio colleges and universities.  The department I work in also works closely with the Ohio Department of Higher Education.  I'm hoping that being an OSU employee will protect us from the 5x a week in the office mandate.

While recovering from my shoulder injury, I am only doing Crossfit classes 3x a week.  I did bike and rower workouts before my PT sessions.  I also use my home elliptical to workout while watching YouTube. On my birthday weekend, I turned off my alarms for both Saturday and Sunday and plan to enjoy the rare treat of sleeping in. I also plan to enjoy a weekend of not going anywhere!  

Resources:

YouVersion

What's Your Love Language? Discover Your Way to Deeper Connections

In honor of Valentine's Day, how about we take a look at Love Languages?

Understanding how we express love can change everything in our relationships. Each person has a unique way of showing affection, making it crucial to know your love language. This knowledge leads to better communication and stronger bonds.

The Importance of Communication in Relationships

Clear communication is the backbone of any healthy relationship. When partners share their feelings openly, it builds trust and understanding. A big part of this communication involves knowing how to express love. Our love languages shape how we relate to one another and can determine the success of our connections. Below are suggestions to improve communication.

Adjusting Your Expressions of Love
Modify how you show love based on your partner's needs. If their main love language is physical touch, make hugs and cuddles a priority. This minor adjustment can significantly impact your relationship.

Active Listening and Recognizing Nonverbal Signals
Listening involves more than just words; it includes body language as well. Notice your partner's nonverbal signals. Being aware of these cues strengthens your emotional bond.

Resolving Conflicts with Love Language Awareness

When partners speak different love languages, misunderstandings can arise. One person may feel neglected, while the other may not realize their partner needs something different. This gap can lead to frustration but recognizing it can pave the way for resolution.

When disagreements happen, knowing each other’s love languages can be beneficial. If tensions rise, ask how each of you feels loved. This simple question can clear up confusion and help solve problems more effectively.

What Is Your Primary Love Language?

The Five Love Languages

1. Words of Affirmation: Compliments and kind words uplift.
2. Acts of Service: Doing helpful tasks for others conveys love.
3. Receiving Gifts: Thoughtful presents show you care.
4. Quality Time: Spending time together strengthens bonds.
5. Physical Touch: Hugs, kisses, and hand-holding express love.

Examples of Each Love Language in Action

• Words of Affirmation: A simple "I appreciate you" can brighten someone’s day.
• Acts of Service: Making dinner for a friend can show you care without words.
• Receiving Gifts: A surprise bouquet can express thoughtfulness.
• Quality Time: Going for a walk together allows for connection.
• Physical Touch: A comforting hug can speak volumes.

I would say Words of Affirmation combined with Quality Time are tied for my primary love language.  

Understanding Other Love Languages

Understanding someone else’s love language requires empathy. Put yourself in their shoes and see what makes them feel appreciated. This perspective-taking enhances your connection.

To communicate better, try to speak your partner’s love language. If they value acts of service, lend a hand with chores. Small efforts can deepen your bonds.

Applying Love Languages in Various Relationships

Romantic Relationships: Building Closer Connections
In romantic relationships, understanding love languages can boost intimacy. When couples know each other's languages, they feel more connected and supported.

Family Relationships: Encouraging Bonds and Understanding
Family interactions improve when everyone is aware of each other's love languages. Parents can relate better to their children, and siblings can communicate more efficiently.

Friendships: Strengthening Ties Through Shared Insights
Friendships benefit from knowing love languages. Understanding how friends prefer to give and receive care makes relationships more meaningful.

Key Takeaways: The Importance of Self-Awareness and Communication

• Know your love language and that of others.
• Use this knowledge to improve communication.
• Actions often speak as loudly as words.

Look for books like "The Five Love Languages" by Gary Chapman. Online articles and local workshops can also provide further insights into love languages.

Recognizing and understanding love languages is essential for enriching any relationship. Understanding love languages can lead to deeper, more fulfilling connections. Start exploring today for a brighter relational future!

Resources:

Ryan Robinson Blogging Tools

YouVersion

Angie Gensler February Questions

Stop Leaning on Your Own Understanding and Find Peace

Sometimes, we find ourselves in a place that feels hopeless. We struggle, pushing against life's challenges, thinking the answer lies in our own efforts. Yet, when we finally let go, we discover a profound peace that comes from surrendering our worries to a higher power. The feeling of being stuck may not be a sign of failure; it could mean that God is waiting for us to stop relying solely on our own understanding. 

To practice trusting in God, start small. Take daily moments to pause and reflect. Acknowledge that you don’t have to figure everything out alone. By doing this, you open the door for guidance and support.  I ask God to help me trust Him and to lean on Him rather than myself.

Feeling exhausted or defeated is common. These emotions often show that you may be trying too hard to control what happens. Realizing this is the first step in letting go. Consider this a wake up call for both you and me.

Have you ever ignored advice or your instincts? Disregarding these feelings can reveal a strong desire to manage situations, which might block your ability to see the right path.

Missed Chances
When you concentrate only on your goals, you may miss out on opportunities from God. His path might differ from yours, but it can lead to greater rewards.

The Impact of Prayer
Prayer is more than a habit; it’s a direct link to God. By praying, you release your need to control everything. This brings peace into your life.

Listening for Guidance
It can be hard to recognize signs from God. Notice moments when you feel calm or clear about a choice. These feelings, though subtle, are often important.

Mindfulness Practices
Mindfulness can quiet your mind. Spend a few minutes each day just breathing and being present. This encourages a deeper sense of letting go.

Gratitude Focus
Practicing gratitude changes how you see life. Regularly acknowledge the good things in your life and celebrate small wins. This can open your heart to God’s intentions.

Lowering Stress
Letting go of control helps reduce stress. Research shows that managing your expectations can ease anxiety, creating space for tranquility.  God definitely knows that I need to reduce my stress!

Growing Faith
As you let go, your faith grows. You learn to trust God’s direction, strengthening your spiritual bond and providing a renewed sense of meaning.

Unexpected Blessings
Think about someone who found positive change after relinquishing control. Often, letting go opens doors you never thought possible. These blessings can change your life.

In summary, embracing surrender helps you recognize that maybe you're not stuck. By practicing trust, seeking guidance, and understanding God's timing, you can experience profound blessings. Take a moment each day to practice surrender and trust in God's plans.

Remember, peace and fulfillment lie in letting go of control and embracing the journey God has laid out for you. Start today, and watch how your life transforms as you learn to lean less on your own understanding and more on divine wisdom.

Resources:

Ryan Robinson Blogging Tools

YouVersion - Scripture Image

Feeling Stuck? God May Be Waiting for Your Leap of Faith

The feeling of being stuck can grip anyone at any time. It creeps in when life doesn’t go as planned or when dreams seem distant. Many people find themselves paralyzed by uncertainty, unsure of what step to take next. However, this feeling might not mean you’re lost. Instead, it could signal a divine invitation to move forward in faith, even without knowing the outcome.  In simple terms: "God's Will Not Mine."

Understanding God's Timing and Our Role

Many folks believe that God orchestrates every detail of their lives like a puppet master. This misconception can lead to inaction, waiting for a sign or a push. But God often waits for us to invite Him into our journey. It’s essential to recognize this invitation.

• Active Participation: Our role is to step into faith actively. We are not mere spectators; we have a part to play.
• Scriptural References: The Bible is filled with examples urging proactive faith. Hebrews 11 highlights many who acted boldly without knowing the results.

Overcoming Fear and Doubt: The Stepping Stone to Faith

One major reason people hesitate is fear. Doubts creep in, creating barriers that keep us from moving forward. Identifying these fears is the first step.

• Root Causes: Common reasons include past failures, potential rejection, or fear of disappointment.
• Managing Anxiety: Techniques like deep breathing, visualization, and journaling can help alleviate these feelings.
• Positive Self-Talk: Affirmations can counter negative thoughts. Phrases like “I am capable” remind us of our worth.

The Importance of Prayer and Seeking Guidance

Prayer is vital when navigating uncertainty. It’s not just about asking for help but also about listening.

• Discerning God’s Will: Take time in prayer to seek clarity. Journaling about your thoughts can enhance this process.
• Biblical Examples: Figures like Abraham and Moses acted in faith despite uncertainty. Their stories inspire us to trust even when the path isn't clear.
• Spiritual Disciplines: Fasting, meditation, and studying scripture can help in understanding God’s guidance.

Taking the Leap: Practical Steps Towards Action

Taking steps toward action can be daunting but manageable. Start by breaking your journey into smaller, achievable goals.

• Define Goals: Set specific, realistic goals that align with your faith.
• Support System: Surround yourself with encouraging friends or mentors who can hold you accountable and offer support.
• Learning from Setbacks: Mistakes are part of the journey. Embrace them as learning opportunities rather than failures.

Trusting the Process: Embracing the Unknown

Accepting uncertainty is a significant part of faith. Life is inherently unpredictable, and it’s crucial to embrace that.

• Cultivating Patience: Developing patience helps in dealing with challenges. Trust the process, knowing that everything unfolds in God's timing.
• Perseverance: Challenges mold character. Each struggle can teach resilience and strength.
• Gratitude: Practicing gratitude shifts focus from what’s missing to the blessings already present.

Embracing the Journey of Faith

Feeling stuck can be overwhelming, but it can also lead to growth. God might just be waiting for you to take that step of faith. Recall the key steps: take action, engage in prayer, and trust. Step into the unknown with confidence.

This call to action is clear: take a leap of faith today. Whether it's a small move towards a goal or reaching out for support, make that first step. Embrace the journey even when the outcome is unclear. Your faith can turn your uncertainty into an opportunity for growth and discovery.

Resources:

Ryan Robinson Blogging Tools

YouVersion - Scripture Image

The Proverbs 31 Woman: A Model of Strength, Virtue, and Value

Proverbs 31 speaks to women across generations. Its verses portray a powerful image of a woman who embodies strength, virtue, and worth. These traits are not just ancient ideals; they resonate deeply in today’s world, where women strive for excellence in various aspects of life.

Proverbs 31:10-11 reads: "A wife of noble character who can find? She is worth far more than rubies. Her husband has full confidence in her and lacks nothing of value." This passage is part of a broader section that extols the qualities of a virtuous woman. It provides profound insights not just for women, but for everyone seeking to understand true character and value.

I have tried to live a life like that of a Proverbs 31 woman.  Have I always been successful?  No, especially during my period of active alcoholism where no one could depend on me. Sobriety has allowed me to be more dependable and reliable. 

The COVID Pandemic allowed many, but not all, to work remotely.  For roughly two years, we worked entirely remote until we were asked to move to a hybrid model going into the Columbus office on Tuesday and Thursdays.

Working under the hybrid model has been stressful for me mostly due to the expectations that I put upon myself.  Dare I say, I have lost control of the household when I need to be at the Columbus office.

Recently, Ohio Governor Mike DeWine signed an Executive Order that mandates State of Ohio employees return to work five days a week by March 17, 2025 - read the 10TV article.

I work for The Ohio State University and I'll have my 30 year anniversary on March 6, 2025.  I work for OH-TECH Shared Infrastructure; don't ask me what department we're under at OSU as it seems to frequently change. While OH-TECH is part of OSU we're also closely affiliated with the Ohio Department of Higher Education. It is not clear at this time if or what impact the Governor's return to office order will have upon us.

Remote work and even the hybrid model, have given me freedom and flexibility.  I cringe at the thought of returning to the office five days a week.  I am at a point in my career where retirement is on the horizon.  Changing jobs at this stage of my life does not make sense.  I am going to take time to reflect on chores, hobbies, and scheduling so I can prepare a plan should OH-TECH be mandated to follow the Governor's work order.

Proverbs 31 describes a woman as being "worth far above rubies," it goes beyond just talking about her material worth. This expression captures her true essence, illustrating her priceless qualities. It highlights her loyalty, her unwavering integrity, and her deep wisdom. In today's world, this phrase speaks volumes about how society perceives women. It makes it clear that a woman's real worth is not measured by how she looks or by the things she owns. Instead, her value stems from her strong character and the positive contributions she makes to the lives of those around her.

In modern society, women are increasingly recognized as valuable members in every aspect of life. Whether they are managing households, advancing in their careers, or serving in their communities, women’s roles and influence continue to grow. Their input is essential, and their presence enriches both personal and professional environments.

The depiction of the Proverbs 31 woman shows her as anything but passive. She actively participates in her endeavors and pursues her goals with determination. The verses about her highlight her involvement in business and trade. They reveal her skills in management and demonstrate her ability to adapt and succeed in various ventures. This portrayal emphasizes that true strength lies in taking action and making meaningful contributions, not just in traditional roles. She exemplifies a balanced blend of nurturing qualities and entrepreneurial spirit, proving that women can excel in multiple spheres of life.

Proverbs 31 highlights the vital role of compassion. The woman described in Proverbs 31 shows her character through acts of charity. Her selfless deeds demonstrate the impact of serving others, whether by offering direct help or mentorship. She illustrates the belief that true strength comes from kindness. The Proverbs 31 woman is a model of wisdom and insight. Her strength comes from understanding and respecting herself and those around her. Cultivating inner strength and wisdom is crucial today. Many can find inspiration in her actions. Building respect through honesty leads to a rewarding life. Experts note that self-respect and kindness build strong relationships. Women who seek to live with purpose can look to her as a mentor. By setting goals aligned with their values and giving back, they can create meaningful legacies. Simple acts, like volunteering or guiding younger women, can make a significant difference. My hope is that, even if ordered to return to the office five days a week, that I can continue to take Crossfit classes where I can spend time in an uplifting and supportive community.  While my family looks to me to be fed with food, I need to be fed not only by God's Word but encouraging people.

The Proverbs 31 woman stands as a representation of strength, virtue, and enduring value. Her qualities—worth, industriousness, compassion, and wisdom—are highly relevant in today’s world.

Women are encouraged to reflect on these values and strive for personal growth. By embracing these virtues, they can make lasting positive impacts in their lives and communities.  In resources, I have linked to an article by Sarah Titus on "The Secret Way to Become the Proverbs 31 Woman."

The legacy of the Proverbs 31 woman continues to inspire. It challenges us to pursue a life of purpose and integrity, reminding us that true value lies in our character and the love we share with others.

Resources:

Ryan Robinson Blogging Tools

YouVersion - Scripture Image

Sarah Titus - Proverbs 31 Image and article

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Give Your Burdens to God; Let him Lighten Your Load

Handing your worries to God can lift your spirits. Stress can feel like a heavy weight on your shoulders. Trusting God can make that weight feel lighter. When you let go of worries, your mind and heart feel free. Having faith can bring peace, even when life feels wild. Give up your fears and doubts. God’s strength can help you when things get tough.

I ask God every day to take my burdens away. I often ask Him to help me live by faith. I want to choose faith instead of fear. Fear makes me stressed and steals my joy. I truly want to trust in Him more.

Think of a time you felt overwhelmed. Maybe you worried about money or health. Perhaps a relationship caused you pain. It’s easy to feel lost and alone. God offers a safe place in these moments. He wants to carry your heavy load.

When we try to control everything, we feel more stress. Trying to fix things alone is tiring. God asks us to trust Him. He wants us to know He is always there. Letting go means believing He can handle things.

This doesn’t mean problems vanish. It means you don't face them alone. God gives you strength and wisdom. You can find peace, even when things are hard. This peace can change how you see life. It makes things easier to handle.

God’s support is real. It can bring true comfort to your soul. It's a simple act with big results. It can change your life in ways you never thought possible. Choose to give your burdens to God. See how much lighter you feel.

Resources:

Ryan Robinson Blogging Tools

YouVersion - Scripture Image

The Hidden Pain of Fear: What You Need to Know

As I was driving to and from the Lewis Center Women's Freedom meeting today, I realized something; my driving fears and insecurities could have helped contribute to the issues that I'm having in my neck and shoulders.

In my a recent life update, I shared that I recently returned to office hours in Columbus.  I had been given a reprieve from on-site hours during the holidays and while my husband was on business travel and I had to care for our home.

I have written previously about my driving concerns during winter weather but also my driving insecurity in general. 

I recently went to Ignite Physical Therapy and Performance for an assessment.  Carlin was so patient and kind.  It was quickly realized that I needed more extensive assessment so she spent an hour taking me through range of motion checks before and after a session of dry needling.  As someone previously scared of needles, I will say the dry needling session was not bad except for a bit of twitching in my trap muscles.  I go back for another appointment and I have exercises that I have been doing at home.

It is true that I jumped into January's bench press extra credit with gusto. I wanted to get strong!! I added extra workout sessions without considering the possible physical consequences. I abruptly stopped the extra credit after experiencing the numbness in both my hands/fingers and that is when I opted to have a PT assessment.

It wasn't until I realized how I clenched my steering wheel that it occurred to me this clenching could also have contributed to the irritated nerves in my neck and shoulders with subsequent numbness.  I took a deep breath and lessened the grip on my steering wheel home.  

I took to Google to see whether fear can manifest into physical symptoms and the truth is that it can.  I linked to the full article below so you can read it if you wish.  In short, there are five things that fear can do.

• Fear is Physical - BINGO! Fear can trigger a strong physical reaction in the body.  For me, the "white knuckle" grip in my steering wheel especially during inclement weather can trigger a response from the nervous system. 
• Fear Can Make you Foggy - you can have trouble with reasoning or judgement.
• Fear Can Become Pleasure - Fear releases dopamine which can elicit a pleasure response.  When my fear of driving becomes pleasurable, I'll let you know. 
• Fear Is Not Phobia - Fear is a common reaction while a phobia interferes with your ability to function.  If I did not acknowledge how I grip the steering wheel and the need to change that, I could run the risk of letting my driving fears turn into a phobia.  
• Fears Keep You Safe - Fear can be both positive and negative.  My desire to drive safely is positive but the fear causing me to death grip the steering wheel has resulted in physical pain requiring physical therapy.  I now recognize that I can loosen my grip yet drive safely.

Why would I publicly admit that my fear of driving lead to physical pain? If one person is helped by what I've written, it is worth it.

Fear can hide in many places, often affecting our daily lives more than we realize. It can cloud our judgment and hold us back from reaching our true potential. Understanding the roots of fear is the first step toward overcoming it. Recognizing its impact can usher in a new mindset and lead to personal growth. Take action today by facing your fears, whether big or small, and watch how your life transforms.

Resources:

5 Things You Never Knew About Fear

Ryan Robinson Blogging Tools

YouVersion - Scripture Image