Showing posts with label cogic. Show all posts
Showing posts with label cogic. Show all posts

Wednesday, August 20, 2014

First a blog! Now a book!

Here it is guys!!!! Finally, you can be a part of this blog being published as a book! Please help us make this happen!

http://www.gofundme.com/db235o

Wednesday, March 12, 2014

Epiphany of the day

The biggest misconception of the 21st century church is that "church" is an event or a destination...when it is truly a personal identity.

Let it marinate, folks.

Monday, March 10, 2014

How resourceful are you

     David was conscience-stricken after he had counted the fighting men, and he said to the Lord,

'I have sinned greatly in what I have done. Now, O Lord, I beg You, take away the guilt of Your servant. I have done a very foolish thing.'" - 2 Samuel 24:10

It just seems to be human nature. As we grow in wealth and ability, our confidence moves from complete trust in the Lord to trust in our resources.

    King David decided one day that he needed to know how many fighting men he had in his army. This was a grievous sin in the nation of Israel. God always made it clear to the nation that He, not their army, was their source. It was against the law of God to number the troops. David's general, Joab, knew the serious nature of such an action.

But Joab replied to the king,

"May the Lord your God multiply the troops a hundred times over, and may the eyes of my lord the king see it. But why does my lord the king want to do such a thing?" (2 Samuel 24:3)

Joab knew that David was treading in dangerous waters when he brought up the idea to him. But David had it in his mind that this is what he was going to do. And he did. The result: God judged David for this sin by smiting the nation with a plague that resulted in the loss of 70,000 lives.

Recently, I was having lunch with a former stockbroker who lost everything in the 1987 stock crash in the United States. He made an interesting comment.

"You cannot know how to fully trust the Lord in the financial area until you really have to. When I lost everything, I was forced to trust Him when I knew I could not pay my next bill unless God provided. This was the time I learned to trust God. I never had to trust God before I lost my money because I had plenty. We don't willingly enter this level of trust with God."

I, myself, have experienced this very same teaching moment with God. I went from a beachfront condo, BMW, more money than I could need, custom tailored suits every week.....monogrammed custom shirts...complete home recording studio....to being car-less, homeless, friend-less, jobless and hopeless. I lost everything including my fiancée 2 months before the wedding all back to back to back. All while serving in the church and heading the music ministry.

   I wouldn't trade those very recent 2-3 years for anything in the world. I survived an attempted suicide and severe depression. I had no where to turn but God. Nowhere.  After years of knowing about God....we really became family. He was no longer a deity, alpha and omega....the point of thousands of sermons I've heard.....not just my Savior who died for me.....He became MY DAD. The birthing of that relationship (not religion) destroyed all fear of anything, anyone, anywhere and anytime in my life. It's an incredibly liberating way of life that is beyond all description.

Ask God today to keep you from trusting in your own resources. Ask Him how to balance trust and blessing

Tuesday, March 4, 2014

Is being moral enough?

I recently heard someone use the phrase “moral Christianity” to describe what they believe is the current temperature of faith in America, and it grieved me. Moral Christianity points people toward godly—or moral—answers without pointing them toward God. It shows people how to live by good rules without showing them how to be disciples of the Good Shepherd.

Don’t misunderstand me. There is nothing wrong with teaching others to live by godly principles. After all, God’s Word is an instructional manual for a successful, godly life. It’s a light for one’s path (Psalm 119:105). But there is something wrong with teaching “moral, do-good Christianity” without showing others how to connect with the Savior. If we simply do what’s right without being disciples of the Author of Life, we may look more like the unbelieving Jews than the disciples.

I’m sharing this because lately I have been convicted about this, I have been asking myself, does what i share cause others to want Jesus, not just want to do the right things or have a better life so they can be more comfortable?

If I only offer up moral Christianity without pointing you to Christ, what good am I honestly doing?

In John 5:39-40 Jesus said to the Jews . . .

“You search the Scriptures, for in them you think you have eternal life; and these are they which testify of Me. But you are not willing to come to Me that you may have life.”

Knowing truth and knowing the Author of Truth are two entirely different things—and only one of them leads to the life we desperately need.

At the end of January, during a quiet moment with the Lord, I scrawled these thoughts, which I believe He gave me, in my journal.

Knowing the right answers will not transform you. Going to church alone will not transform you. Being religious and even memorizing Scripture will not transform you. Only being in right relationship with me while you experience these things will transform you. The Jews in the New Testament knew the answers, but they didn’t know Me. They did not have a love relationship with Me, therefore their hearts remained unchanged. Knowledge of the truth alone cannot transform. It’s My love working together with truth that transforms.

People who are experiencing war overseas, divorce in the United States, and death in their families don’t need to know just good principles without knowing the Prince of Peace. They don’t need to know how to live unless they know the One who gave them life. To give them truth without pointing them to The Truth is dishonoring to the Lord—and offering a balm to the wounded that does not heal.

So what does this have to do with you? A lot, actually. Just like me, you are preaching a sermon with your life. You may not be standing in a pulpit or putting words on a page. But every day, you are a witness for the Lord. Will you only show others what it means to be a moral Christian—or will you demonstrate what it looks like to intimately walk with the Savior?

Friday, February 28, 2014

Why Those Who Help You Plant a Church Leave So Early

By Dave Page

I had a dream of having friends I started the church with go the distance with me serving as ministry partners for forty years and then riding together off into the sunset much like Billy Graham has done with Cliff Barrows and George Beverly Shea. It didn’t happen.

Here’s what I know: Those who start the journey with you seldom finish with you. In the church planting world I call this principle THE LAW OF SCAFFOLDING. The people you start the church with are not the people you grow the church with. This is one of the hardest lessons I had to learn as a church planter. I am a highly relational person – a people person. I enjoy people and working together as a team to see changed lives. It was emotionally painful for me anytime somebody left the church. However, part of the process of growth was learning the law of scaffolding.

In the late 1800’s Missiologist John Nevius once referred to missionaries to China as “scaffolds” to be removed when the building was established. Scaffolding is a temporary structure used to support people and material in the construction or repair of buildings. It must eventually be dismantled and removed from the building.

In church planting scaffolding refers to believers in the core group that God uses to help build the early structure of the church body. They are compelled by a vision of starting something new from scratch. Most of them are early members of the new church that transferred in from other local churches to help get the church off the ground. Once the church grows and becomes sustainable these pioneers normally move on to do it again somewhere else.

SWAT (Servants Willing and Temporary) workers are a unique type of scaffolding. SWAT workers are believers on loan from other churches in the area who help serve on a temporary basis, usually just at the monthly preview services and at the grand opening. After the church starts they return to their own church.

I ended up starting three churches so I went through this process multiple times. I learned to prepare for it after the first experience and how to better deal with it. Here are three lessons I learned that I hope will help you on your journey:

 Don’t Beat Yourself Up When People Leave

Whenever people left our church I took it personally. I thought it was a reflection on my leadership ability and maybe it was but I needed to learn to not beat myself up when people left. Early on I tried to hold onto people and even begged one person not to leave. I learned it is better to bless people as they go. You can’t effectively lead those who don’t want to be on your team. Move with the movers and trust God to lead those who leave to a church where they fit better.

 Don’t Believe The Fallacy That Good People Can’t Be Replaced

Whenever a key player would leave my team I would panic. Who is going to replace this star player? In the beginning I thought nobody could replace them. Some of the hardest losses were people who were tithers. Not only did the church lose the service of these gifted people but it also took a hit financially. I needed to change my perspective from one of scarcity to abundance. I needed to increase my faith and believe God could and would replace those who left. I learned that there are good people all around me and saw God replace what I thought was irreplaceable.

 Do Appreciate Those Who Were Briefly With You

The wise sage Solomon said, “There is a season for everything, and a time for every event under heaven” (Ecclesiastes 3:1). There is a season when a unique person is needed to help the leader succeed. This is especially true at the beginning of a church plant. God brings highly skilled people to help the church get to the next level that would not have been possible without them. These people travel with the leader for just a season and then move on. I learned to let them go gracefully. I realized that some of them needed to play that role for other leaders.

It’s never any fun seeing people leave for whatever reason. It hurts. I miss many of them. I hope they miss me too. I never want to get to a point where it doesn’t hurt. The good news is some people will stay! And for that I am extremely grateful. These people will charge hell with you with a squirt gun! Celebrate these people. Love these people. Appreciate these people. Reward these people. Treasure these people. They will always have a special place in my heart.

Sunday, February 23, 2014

Capacity

Maximum capacity....

      Exactly what is our capacity? Have you ever felt like you've had "enough"? When everyone else seems to be happy with life as it is? A ever growing rumble of discontentment? Not sure why because everyone says you are fortunate? But itlike it's all just stale? Feel as if you're settling? Everyone says you should be thankful and you're being ungrateful. Could be your job, your relationship, your marriage, your church, your friendships....even your house or city you live in.

     I'm going to be transparent about my own experience. For this purpose you should know I am not religious but I am in a relationship with God. I am not a christian by choice....I am a disciple of His by destiny.  So do understand there will not be religious rhetoric but I will refer to the way my life is governed by His principles.  (No worries if this confuses you. Most christians don't get it either.)

     I've always known that I was meant for more. To make a difference in millions of lives. Although never encouraged as a child by a bitter single mom, my grandmother encouraged my big dreams. But with every accomplishment and every misstep...I knew there was more. I found purpose as a minister of minister for several ministries in my lifetime. Unfortunately I have discovered that with every ministry I have been blessed to be a part of, there has always been an overwhelming tendency of those working with me to assume that I had arrived to stay. I tend to believe that most in ministry, instead of seeing people with gifts and talents as trees to be cultivated, grown, and sent out to replicate.....they see them as wood to be cut down to build up their vision and dreams.

Here's a little nugget: If the departure of any one person would cause any discomfort in your business, church or organization....you have placed too much weight on that one beam. They should never be a load bearing wall....but a tree in a forest of flourishing people....providing shade and fruit.

    But I disgress, I have been on this road of uncommon destiny for a decade now. I'm used to not being understood.  The unrest in my belly has been building for 15 years. Its to the point that I can't physically stomach mediocrity. I prefer not to have any conversations with the small minded. It feels as if I'm dishonoring the minutes of life God gives me by wasting it with those that choose to remain superficial.  I'm of two minds about it all. I recognize that I must extend grace to those that don't quite "get it" yet because there's a whole heap of things I don't "get" yet. But where is the point where you start sacrificing your purpose, destiny and dreams to stay stuck in the mediocre crap heap that everyone else seems perfectly happy to wallow in? God plainly said to me, "Enough is enough...time to move and stop being their crutch." So I did. 

The Bible says in Joshua 24:15  (KJV)

15 "And if it seem evil unto you to serve the Lord, choose you this day whom ye will serve; whether the gods which your fathers served that were on the other side of the flood, or the gods of the Amorites, in whose land ye dwell: but as for me and my house, we will serve the Lord."

The generally accepted interpretation of this scripture is "choose between the devil and God". But that's the lazy interpretation of someone who doesn't want to be accountable for their own life. "gods" is lowercase because people serve all sorts of gods. Including christians. I will not serve anyone else's "god" of interpretation of what "church" looks like. I will not serve a denomination. I will not serve theology. I will not serve popularity. Not a hot band. Not having a great sounding praise team. Or a hype service. Nor emotional junkies. All "gods". Whether we want to admit it or not.....they are. I will not serve the god of fundraising. 

     Quite simply, how can I claim to serve the all powerful God, claim special access to Him, say I am an overcome (as a black man and a christian); say I am made in the likeness of a God of abundance and live in abject poverty (less than 60k a year) and a life of insignificance? And be surrounded by people who actually think that's ok? I cant. I wont. Not any longer. I can't look my daughters in the eyes and expect any better of their future husbands. Any one with any common sense can't do the same....not honestly.

    I've been blessed to acquire relationships with people that share my discomfort with the ordinary. I am so excited to move into the unknown with them. I love those I've had to disconnect from. But they've made their decision by their actions.  I will always have an extended hand to help them up. But I will not help decorate a house built in the squallor of mediocrity.

      I refuse. I will not disappoint God by misrepresenting Him. He is love. So will I be. He is grace. So will I be. He lives in abundance which He shares with others.....so will I. He has destined me for a life of significance on a global scale.....solely for one purpose.....to show the world what is possible with the kid that made all the wrong choices....told he would never amount to anything....and written off by all.....

I refuse to live and die....nothing more than a great musician.....good organist.....good producer....good preacher....good friend....Good dad.....a good church member.....i was meant for more....so much more. The word christian means "Christ like". Its a cliche nowadays. A catch phrase. What it really means is to experience what Christ experienced here.

The Bible says in Matthew 5: 10-12

10 “You’re blessed when your commitment to God provokes persecution. The persecution drives you even deeper into God’s kingdom.

11-12 “Not only that—count yourselves blessed every time people put you down or throw you out or speak lies about you to discredit me. What it means is that the truth is too close for comfort and they are uncomfortable. You can be glad when that happens—give a cheer, even!—for though they don’t like it, I do! And all heaven applauds. And know that you are in good company. My prophets and witnesses have always gotten into this kind of trouble."

Seems to me...I'm on the right course. Because I have reached my capacity for mediocrity. And the only ones upset are the ones my gifts are no longer availiable to. It's called sifting.....separating the wheat from the tares.
The ones that see my destiny applaud my growth and having been pushing me to move....and there's the other group.

   Real talk....it might be time for you to take inventory and dare to be about the faith you've been singing and spewing but not living. Find out who's really about you reaching your destiny or about you reaching into your pocket to fill theirs.

Are you at your maximum capacity for mediocrity?

Happy singles awareness day

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Today I'm not going be deep and socially relevent. Not going to be empowering and informative.&nbsp; Today is going to be unedited and raw....
How I really feel about February 14th....Valentine's day. (Buckle up, I've got a new soapbox!)


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First I'll address those who continue to believe that my broken engagement years ago left me bitter against women. Actually I'm far from that. All I have is daughters. Wouldn't be a good stance for a father of girls to be bitter against women. I'm honest with the fact that I trust men far more easily than I do women. 

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That is due to my experience that the men I've encountered are far more likely to admit and own their failures than women.


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By in large, IN MY EXPERIENCE, men are more honest ABOUT THEMSELVES than women are. They just aren't likely to share that honest picture with women....but that's another post.

Along with christmas, thanksgiving and all of the rest of holidays...I really REALLY detest the feeling of being taken advantage of.
No holiday "pimps" the wallets of Americans like Valentine's day. I won't go through the disgusting origins of Valentine's Day and the church's sickening canonization of the celebration (I'll post the YouTube video below if you care to know the true origins). But the modern western treatment of the day boils down to this: 


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we (corporate america) need a way to recover quicker from the slow 1st quarter profits of the year. So let's create a holiday; condition the gullible western female who is starved for validation to believe that her value to her mate is solely dependant on the expression of "love" he displays on that holiday...and then let's give him all sorts of choices/opportunities to fork over their hard earned money we want and give him a way to avoid putting forth any effort and purchase her adoration.


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Yup, the correct terminology is "pimped".


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 Western women are whored out by the florists, card companies, restaurants, hotels, clubs, chocolatiers, Victoria ' s secret, spas, salons, limo companies.....


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And the western men pay corporate america for permission to romance the women they already have as wives and significant others.
Yup women.....Hallmark, godiva, whitmans, proflowers, victorias secret, and FTD are YOUR PIMPS! 
And for one day, you husbands and boyfirends are just a "trick".


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And February 15th, they kick you out of the corporate brothel to go home to your "john". 


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(Oops, is that Olivia pope on the curb again pulling up her panties?)

I, personally vow, if I ever marry...I will never let corporate America treat my beloved as a whore and a hooker once a year. We will never buy into paying 110% above retail for flowers, hotels, and the rest of that bologna. We will stick it to corporate America by celebrating our love the other 364 days a year.....at sale price....and pimp the corrupt system.


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Now being single, I am celebrating the beautiful magnificent bliss of doing everything I want all day today! The TV is permanently stuck on ESPN....no oprah, no Gilmore girls, no lifetime....Spike tv and EPSN! No chocolate covered strawberries.....Just Pizza and Beer. Nachos. Steak and cheese subs. And I'll be taking that pedicure and manicure.....by a female...please and thank you! Hot stone massage....for me....oh wait, I just lay here, feel magnificent and it's never your turn?! Yippeee! And cap it all off with a lazy QUIET soak in a bubble filled jacuzzi! With Bach and Chopin playing in the background....no love songs...no trey songz....Keith sweat...Celine dion....actually beautiful music. 


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Now that's happy singles awareness day!


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Now we will return you to your regularly scheduled frantic Valentine's Day malarky!


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Here's the link to the truth about valentines day origin:
<a>https://www.youtube.com/watch?v=yy4KweX4CjY&amp;feature=youtube_gdata_player</a>


The Better Sex

&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; One of my magazine contributors published this article a few weeks ago and I thought it would be beneficial to those who don't subscribe to any of my publications. She shares her own personal experiences and benefits of Pilates which I am also embarking on due to my obsessive compulsion to have a great body well into my 90s.
&nbsp;
(I provided scriptures for the uptight, medicretional religious types that avoid any conversation about sex or exercise like they avoid the gym...btw, I'm a christian and they irritate me too!)

Hebrews 13:4 - "Marriage [is] honourable in all, <u><strong>and the bed undefiled</strong></u>: "

1 Corinthians 6:19 - "What? know ye not that your body is the temple of the Holy Ghost [which is] in you, which ye have of God, <u><strong>and ye are not your own</strong></u>?"

1 Corinthians 7:4-14 (NKJV)
4 "The wife does not have authority over her own body, but the husband does. And likewise the husband does not have authority over his own body, but the wife does.5 Do not deprive one another..."

The Better Sex Exercise

by Taylor Oakes

Pilates can rev your sex life. Many of the practice’s poses target the muscles women rely on between the sheets—hip flexors, glutes, inner and outer thighs, and core. Pilates strengthens these key spots, enhancing your endurance, stability, and flexibility, all of which help to control your body so you can find and maintain the positions that feel best.

I started doing pilates about 8 years ago. I started initially in hopes of combating the pain and misalignment from my scoliosis. I was young though and my mind definitely wasn’t super focused on my health and fitness – so I didn’t take it too seriously.

As I let my fitness slip, my back started to worsen. I couldn’t sleep at night &amp; I never felt “straight”. I always joked around and told my friends I was squiggly…but it wasn’t far from the truth. It really hit me when it actually started effecting my sex life. My hips would be so out of line that certain movements would legitimately knock the wind out of me from the inside out.

And nothing is sexier than being doubled over in pain, trying not to throw up.

That year I really accepted that though my scoliosis didn’t require surgery, it was severe enough to change my day to day life, it’s life long….and I shouldn’t ignore it any more. So I stopped.

I’ve never been a huge fan of fitness, largely because of feeling “squiggly”. When your hips and shoulders and back aren’t lined up, everything feels wrong. Running feels like I’m skipping because I can feel a difference between landing on my left foot and my right. Lifting weights made me feel like my shoulders were going to fly off because of the hyper mobility in my joints. For a long time I had various personal trainers who would try and help me exercise traditionally – but they didn’t understand. Don’t get me wrong, they understood I had limitations – but didn’t understand that struggling to do flies with 5lb weights just wasn’t for me – my body needed something different.

I turned to focusing on pilates and 6 years later I’ve never looked back. I was able to go slow, but still get an incredible burn. The security in the movements and design of the equipment allowed me to build muscle I never though I could.

And as an added little bonus, it really improved my sex life. Not only am I pain free, but I’m strong. You see those people hanging from the machines that somewhat resemble medieval torture devices? Ya well…that translates.

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I don’t say that as some sort of “flexibility” entendre (well..maybe a little) – but more so that your core is constantly working and strengthening – and so your pelvic floor is as well. And if you have no idea what that is or how it applies, lady you’ve got some googling to do.

“Where’s the freaking work out?”

Sorry, sorry…I rambled. Okay so not everyone has access to pilates reformers and cadilacs and the other crazy/awesome machines – but that doesn’t mean you can’t do these moves at home! So here are some fabulous at-home pilates exercises that will give you a great burn and actually improve your sex life.

Quick Definitions: Neutral Spine vs. Imprinted Spine

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1) Shoulder Bridge

This is #1 on my list for a reason. It seems super simple, and it is, but also incredibly effective and versatile.
Lie on your back in neutral spine, with your knees bent and feet on the floor. Your legs are hip distance and parallel. Your arms are extended along your sides. Press the backs of your arms into the mat. Inhale: Press down through your feet to lengthen your spine and press you hips up. Come to a bridge position on your shoulders with your knees, hips and shoulders in one line. Exhale: and lower down – returning to neutral spine. That’s one rep. (Yes it does look like you’re humping the air. So if you feel slightly embarrassed – you’re probably doing it right)

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2) One Legged Bridge

Following the same steps as above, laying in neutral spine, you will bring one leg up into a table top position. Keeping one foot planted on the floor and the other leg at 90 degrees, rise up into that bridge position on the inhale and lower down on the exhale. Repeat for both legs.

<a href="http://gapimpletonblog.files.wordpress.com/2014/02/wpid-2014-02-14-19-16-40.png"><img title="2014-02-14-19-16-40.png" class="alignnone size-full" alt="image" src="http://gapimpletonblog.files.wordpress.com/2014/02/wpid-2014-02-14-19-16-40.png" /></a>

2b) One-Legged Bridge Modification

Following the same steps as above, laying in neutral spine, you will straighten one leg so that it is parallel to the floor. For added tension, place a ball between your knees and squeeze.  Keeping one foot planted on the floor and the other fully extended, rise up into that bridge position on the inhale and lower down on the exhale. Repeat for both legs.

<a href="http://gapimpletonblog.files.wordpress.com/2014/02/wpid-2014-02-14-19-17-08.png"><img title="2014-02-14-19-17-08.png" class="alignnone size-full" alt="image" src="http://gapimpletonblog.files.wordpress.com/2014/02/wpid-2014-02-14-19-17-08.png" /></a>

3) Hamstring Curl

Start by lying flat on your back with an exercise ball under your heels. Bridge your hips up and hold that position through the entire exercise. Flex your feet and dig your heels into the ball. Place your arms straight out to your side for support — don’t use them, though; they are just for support. Slowly roll the ball toward your body as you curl your heels. Keep your hips in the bridge position; don’t thrust them toward the ceiling as you do the move. Then slowly return to the start position (straight legs, hips bridged) to complete one rep

<a href="http://gapimpletonblog.files.wordpress.com/2014/02/wpid-2014-02-14-19-17-45.png"><img title="2014-02-14-19-17-45.png" class="alignnone size-full" alt="image" src="http://gapimpletonblog.files.wordpress.com/2014/02/wpid-2014-02-14-19-17-45.png" /></a>

4) Straight Leg Bridge

Start by lying on your back with your feet on the ball.  You want your legs to be straight and the ball to be under your heels.  Inhale as you rock your pelvis towards your tailbone, and then exhale as you engage your lower abdomen and rock the pelvis towards the belly button.  Then continue to lift the pelvis into the air one vertebra at a time until you are resting on your head neck and shoulders.  Inhale at the top and then exhale as you lower your spine to the ground releasing each vertebra individually.

<a href="http://gapimpletonblog.files.wordpress.com/2014/02/wpid-2014-02-14-19-18-10.png"><img title="2014-02-14-19-18-10.png" class="alignnone size-full" alt="image" src="http://gapimpletonblog.files.wordpress.com/2014/02/wpid-2014-02-14-19-18-10.png" /></a>

5) The Clam

Lie on one side with knees bent. Place your bottom hand underneath your head for support, and your top hand just in front of your chest. “Clamp” your feet together (like a clam – or a hinge) and slowly open and close your top knee while keeping your heels in contact. Focus on making sure the rest of your body remains completely still and stable.

<a href="http://gapimpletonblog.files.wordpress.com/2014/02/wpid-2014-02-14-19-18-25.png"><img title="2014-02-14-19-18-25.png" class="alignnone size-full" alt="image" src="http://gapimpletonblog.files.wordpress.com/2014/02/wpid-2014-02-14-19-18-25.png" /></a>

 6) Roll Ups

Lie with your legs straight, feet flexed, and arms extended above your chest. Keeping your arms straight, brace your core and slowly roll your shoulders and upper body off the ground, lifting one vertebra at a time, until you’re sitting up. Bring your chin to your chest and slowly roll back down to start. That’s one rep.

<a href="http://gapimpletonblog.files.wordpress.com/2014/02/wpid-2014-02-14-19-18-51.png"><img title="2014-02-14-19-18-51.png" class="alignnone size-full" alt="image" src="http://gapimpletonblog.files.wordpress.com/2014/02/wpid-2014-02-14-19-18-51.png" /></a>

7) Teaser

This can be a more advanced move, depending on where you are with your overall fitness &amp; core strength. So I’ve included three levels.

Beginner: Lie on your back with knees bent to a 90-degree angle &amp; arms extended overhead. Tighten your abs as you inhale and lift arms up and over head. Exhale and swing arms forward. Pause at the top before exhaling and lowering into the original position. That’s one rep

<a href="http://gapimpletonblog.files.wordpress.com/2014/02/wpid-2014-02-14-19-19-05.png"><img title="2014-02-14-19-19-05.png" class="alignnone size-full" alt="image" src="http://gapimpletonblog.files.wordpress.com/2014/02/wpid-2014-02-14-19-19-05.png" /></a>

Intermediate:  Lie on your back with knees bent to a 90-degree angle and feet lifted. Tighten your abs as you inhale and lift arms up and over head. Exhale and swing arms forward, straightening legs so your body forms a V. If needed, put hands on the floor for support. Roll down slowly, bending knees and bringing arms overhead. Pause at the top before exhaling and lowering into the original position. For an added bonus, lower and lift your legs for 3 pulses while you are at the top before returning to the original position.

<a href="http://gapimpletonblog.files.wordpress.com/2014/02/wpid-2014-02-14-19-19-37.png"><img title="2014-02-14-19-19-37.png" class="alignnone size-full" alt="image" src="http://gapimpletonblog.files.wordpress.com/2014/02/wpid-2014-02-14-19-19-37.png" /></a>

Advanced: Lie on your back with your arms and legs fully extended. Tighten your abs as you inhale, lifting your arms overhead and legs straight up simultaneously into that v sit. For an added bonus, lower and lift your legs for 3 pulses while you are at the top before returning to the original position. That’s one rep.

<a href="http://gapimpletonblog.files.wordpress.com/2014/02/wpid-2014-02-14-19-20-31.png"><img title="2014-02-14-19-20-31.png" class="alignnone size-full" alt="image" src="http://gapimpletonblog.files.wordpress.com/2014/02/wpid-2014-02-14-19-20-31.png" /></a>

(this is the best picture I could find)

You can incorporate these moves into other workouts you’re doing, or you can combine them all together for a mini workout of their own. I’ve outlined one for you below.

<a href="http://gapimpletonblog.files.wordpress.com/2014/02/wpid-2014-02-14-19-20-59.png"><img title="2014-02-14-19-20-59.png" class="alignnone size-full" alt="image" src="http://gapimpletonblog.files.wordpress.com/2014/02/wpid-2014-02-14-19-20-59.png" /></a>