AN EXAMPLE TO BE PROUD OF

I struggled more this month than any in a long time for something to write about for this newsletter. Nothing seemed to resonate or float my boat as I tossed different topics around in my head.

As I was about to reach my limit in frustration, I remembered I better call my dad and wish him a happy Father's Day. I then decided to post a little tribute to him on FaceBook realizing that he would never read it because he doesn't own a computer, nor does he care to.

It was after I called him that I decided to use my tribute to him as my topic for this month's newsletter. He deserves much more than a measly newsletter, but it comes from my heart...so here goes. And oh yeah...my heart goes out to those whose fathers have passed. I count myself very blessed to still have my pop on this earth with me. So thankful for that! Bless your hearts today, the ones who miss your fathers.

To My Dad on Father's Day,
You may not know how to turn on a computer or operate one. You may not know how to check your messages on your cell phone. I cannot text you because you would not know how to text back even if you did have texting on your phone, which you don't. haha. When I talk about anything involving the computer I see a look of wonderment and confusion in your eyes. Modern technologies are wasted on you. You won't even read this post because you don't own a computer or care to. Old dogs and new tricks...

But you have managed to provide for and feed more mouths in your lifetime than most would in two, and you still do. Your love and belief in God are inspiring and something that has always made me stand back and admire your faith and tenacity in spirit. Your ability to overcome obstacles is awe-inspiring. Your moral integrity is something that is respected and admired by all who have had the privilege to know you. Your sense of humor is subtle and charming and still cracks me up. Your compassion for people in need (from people who rent rooms from you to family members in need) demonstrates how deep your heart goes. The fruits on your fruit trees and the veggies in your garden grow from the tender touch of your hands and the sweat of your brow, and those of us who are fortunate enough to take advantage of your bounty are blessed...and we know it.

You are like an Oak tree that just keeps growing and bending with the wind and taking the storms as they come and reaching up to the sky in thanks for your strength and blessings. You work circles around people half your age, and you are an amazing example of how I hope I can be if I am blessed enough to be around at your young age of 82.

I love you, Dad. While none of us are perfect, I know in my heart that you are the perfect Dad for me.

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EXERCISE OF THE MONTH
This is the part of the newsletter where I feature an exercise and give explicit instructions on its proper execution.

This month's featured exercise focuses on a much neglected body part! Everybody knows how important it is to train your abs, but often forgets about its opposing muscle group: the lower back. It's a huge part of the core and needs to be addressed, people! This exercises is great for strengthening your lower back.

Swiss Ball Hyperextensions
Primary Muscle Group Worked: Lower Back.

To see a video of this exercise go to: Lower Back Extensions

Preparation: Kneel in front of the wall with feet far apart and against the wall. Hold exercise ball up against the front of your thighs and lie with your stomach on top of it. Allow your upper body to hang down slightly. Flatten heels up against the wall as you simultaneously raise your knees off the floor and straighten them. Place the hands clasped and palms up on lower back.

Execution: Exhale as you pull your upper body up as far as you comfortably can to an upright position. Inhale as you return back down to the starting position. Repeat for the desired amount of reps.

Variations: This exercise has a great progression. You may begin with hands on butt. Progress to hands at chest. Next progress to hands at temples or ears. And finally you may hold a weight just under chin for added resistance.

TIP: Avoid arching your back at the top. Stop and pause when upper body is in a straight line with your butt and legs. Slowly return to starting position and repeat for desired amount of reps.

HEREIN LIES THE CHALLENGE: Go slow and do not allow momentum to rob you of results that fighting gravity will reward you with. Keep your form strict! No cheating on this exercise.

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THE PONDER POND
Okay, peeps! This is the inspirational part of the newsletter known as the "Ponder Pond" where you're welcome to take a swim in the sweet waters of inspiration.

I chose Walk Off The Earth's Version of Somebody I Used To Know because it's so awesome! Hope you like it!

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Thanks so much for subscribing to this newsletter and for reading it and for your support. Our relationship is reciprocal as I live and learn from all that happens in my life, just as you live and learn through yours. We are truly in this together, and I empathize with your challenges as I do my own. I promise to hang in there and learn and grow along with you, and I hope that sharing through my writing maybe helps you a smidge. If it does, that is my payback. It is why I continue to do what I do.

If you enjoyed this newsletter, please feel free to pay it forward to anyone you think would like it too. That is the best compliment you could ever pay me, and I appreciate it very, very much.

And don't forget to tell everybody about Straightforwardfitness.com and Now What? Fitness Blog where they can get all the free fitness info their heart desires and sign up for this newsletter while they are there.

From my heart to your health,

Linda Burke, CPT