A Second Cup of Hot Apple Cider

Great news everyone! A Second Cup of Hot Apple Cider: Words to Stimulate the Mind and Delight the Spirit has just been released



A Second Cup of Hot Apple Cider contains more than 50 honest stories written from the heart. These include moving true-life experience, thought-provoking drama, light-hearted humour, imaginative fiction, and touching poetry.



My piece, A Personal Makeover - Inside and Out can be found on page 167. It's a light-hearted personal experience piece about my fitness journey.

A free list of discussion questions is downloadable from the publisher's website, making this book ideal for book clubs and church-related small groups.

Edited by N. J. Lindquist and Wendy Elaine Nelles
Published by That's Life! Communications
ISBN 978-0-9784963-1-9
Inspiration, Christian life, Canadian authors
$19.99
336 pages, size 5.5" x 8.5", Trade Paperback

Staying Fit While Sitting All Day - Self-hug

This is the last exercise in the “Staying Fit While Sitting All Day” series.

I do hope that you’ve tried the stretches and found them helpful. Keep it up!

If you are interested in performing all 17 exercises within 10-minutes? Visit Fit4Faith

Give yourself a hug!

* Cross-arms over chest

* Squeeze air from lungs

* Bend forward; squeeze to count of eight

* Start to inhale, sit up letting arms extend high above head for count of eight




May God bless your journey towards improved spiritual and physical health!

Staying Fit While Sitting All Day - Shoulder exercise

This ergonomic exercise is designed to protect your shoulders.

• Clench fists, tense arms and legs

• Jerk shoulders high for 10-15 seconds

• Close eyes and imagine lead weights on shoulders

• Repeat




May God bless your journey towards improved spiritual and physical health!

Are you interested in performing all 17 exercises within 10-minutes? Visit Fit4Faith

Staying Fit While Sitting All Day - Shoulder exercise

This simple exercise is designed to protect your shoulders.

• Roll the shoulders down and back

• Start with small circles and work up to larger circles

• Do 10 circles backwards

• Repeat 10 forward circles




May God bless your journey towards improved spiritual and physical health!

Are you interested in performing all 17 exercises within 10-minutes? Visit Fit4Faith

Staying Fit While Sitting All Day - Eyes exercise

This exercise is to protect your eyes, especially while spending many hours at a computer.


* Imagine that you are looking at a huge clock

* Roll your eyes up to look at 12:00 o’clock, then move to each number on the face till you’re back at 12:00

* Repeat counterclockwise



May God bless your journey towards improved spiritual and physical health!

Are you interested in performing all 17 exercises within 10-minutes? Visit Fit4Faith

Staying Fit While Sitting All Day - Wrist stretch

This simple ergonomic stretch is designed to protect your wrist.

* Extend and stretch both wrists and fingers acutely as if they are in a hand-stand position.

* Hold for a count of 5

* Straighten both wrists and relax fingers

* Make a tight fist with both hands

* Bend both wrists down while keeping the fist. Hold for a count of five

* Straighten both wrists and relax fingers, for a count of 5

* Hang arms loosely at side and shake them for a couple of seconds





May God bless your journey towards improved spiritual and physical health!

Are you interested in performing all 17 exercises within 10-minutes? Visit Fit4Faith

Staying Fit While Sitting All Day - Shoulder stretch

This simple ergonomic stretch is designed to protect your shoulders.

• Stand, arm behind your back, hold wrist with other hand

• Bend elbow and gently pull your arm across your back

• Hold and repeat for the other arm




May God bless your journey towards improved spiritual and physical health!

Are you interested in performing all 17 exercises within 10-minutes? Visit Fit4Faith

Staying Fit While Sitting All Day - Neck stretch

This stretch is to protect your neck.

• Reach the left arm down and away from the body as you drop the head to the right

• Place the right hand on the head and gently press your head into the hand

• Release and stretch

• Switch sides




May God bless your journey towards improved spiritual and physical health!

Are you interested in performing all 17 exercises within 10-minutes? Visit Fit4Faith

Staying Fit While Sitting All Day - Forearm stretch

This simple ergonomic stretch is designed to protect your forearm.

• Take the right arm straight out in front of you and flex the palm up

• Turn the hand down so that the fingers reach towards the floor

• Use the left hand to pull the fingers towards you, stretching the forearm

• Hold for 10 seconds and repeat on the other hand




May God bless your journey towards improved spiritual and physical health!

Are you interested in performing all 17 exercises within 10-minutes? Visit Fit4Faith

Staying Fit While Sitting All Day - Wrist stretch

This simple ergonomic stretch is designed to protect your wrist.

• Face palms together in front of chest

• Keep palms together, with hands in stationary position, slowly raise elbows upward as high as possible




May God bless your journey towards improved spiritual and physical health!

Are you interested in performing all 17 exercises within 10-minutes? Visit Fit4Faith

Staying Fit While Sitting All Day - Shoulder stretch

This simple ergonomic stretch is designed to protect your shoulders.

• Take the hands straight out in front of you and rotate the arms so that the palms face away from each other

• Cross the arms so that the palms are pressed together

• Round the back, reaching the arms away from you

• Hold for 30 seconds





May God bless your journey towards improved spiritual and physical health!

Are you interested in performing all 17 exercises within 10-minutes? Visit Fit4Faith

Staying Fit While Sitting All Day - Neck Stretch

This stretch is to protect your neck.

• Turn your head as if to look over one shoulder

• Hold and repeat for the other side





May God bless your journey towards improved spiritual and physical health!

Are you interested in performing all 17 exercises within 10-minutes? Visit Fit4Faith

Staying Fit While Sitting All Day - Hands stretch

This simple ergonomic stretch is designed to enhance your performance while working at a computer. This exercise is for your hands.

• Make a tight fist and hold for a second

• Spread fingers as far apart as you can for 5 seconds






May God bless your journey towards improved spiritual and physical health!

Are you interested in performing all 17 exercises within 10-minutes? Visit Fit4Faith