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Friday, April 19, 2024


April 19 

Saint of the day:

Saint Expeditus

Patron Saint of against procrastination,
of emergencies, expeditious solutions, merchants, navigators, programmers, and hackers revolutionaries

Friday of the Third Week of Easter 

Job, Chapter 5, Verse 21-22

21 From the scourge of the tongue you shall be hidden, and you shall not FEAR approaching ruin. 22 At ruin and want you shall laugh; the beasts of the earth, do not fear.

What is to be observed and avoided in conversation? How we are to bear the evil tongues of others?[1]

IT IS A matter of as great importance to guard the tongue as it is the pupil of the eye, because "Death and life are in the power of the tongue." (Prov. 18:21).

Be prudent in every conversation, suppressing that immoderate inclination which rashly hurries most people on to pass sentence upon their neighbor without due examination and deference to the case in question.

Your conversation ought not to be of an idle nature. "For out of the abundance of the heart the mouth speaketh." (Matt. 12:34).

Almost every discourse among men turns on the life, morals and pursuits of others; and there are almost as many judges passing sentence upon each one as there are inhabitants in his city. You have plenty to do with your own vices—find fault with these and correct them. Do not divulge your own secrets, or those of others which you are obliged to conceal.

Many have fallen into great disputes because they revealed their secrets to imprudent persons to whom they ought not to have confided them. The person who knows how to hear much and say little approaches near to the Divinity.

Nothing can be secure from the darts of the tongue: It is not arrested by the power of kings nor by the virtue of saints; the one needs not dread the sword, and the other cannot fear censure, yet neither can hide from calumny. Christ Himself, when living among men, did not escape the scourge of the tongue.

There is no enemy among the vices more powerful than censure. When anyone speaks ill of you, he teaches you what you ought to avoid.

Do you wish to escape the darts of the envenomed tongue?

Disdain them. If you observe silence, you shall receive no wound. Esteeming much the judgment of the good, you need not fear the insolence of the calumniator. It concerns you but little what others may think of you; in your own conscience you have a more certain and incorruptible witness. Interrogate your conscience and believe it.

Thus, neither ought you to disturb the calmness of your mind, although the wicked should calumniate and tear you to pieces. To be disturbed at every rumor is to have but little regard for oneself. Children strike with their little hands the mouth of their father; the infant pulls the hair of its mother, gnawing her bosom, tearing her cheeks and spitting on them, and we call none of these things an injury, because he who does them is incapable of conceiving such an act.

Do you also entertain the same sentiments for those who calumniate you as parents cherish for their children?

If once you let yourself be moved by anger on account of an injury, becoming weak-minded thereby, you honor him who is the cause of it. It is necessary, then, that you should have the glory of being admired by him, from whom you could bear to suffer disdain. But this is the vice of a base soul and a little mind. You shall always be unhappy if you imagine yourself despised.

Catechism of the Catholic Church





II. Prayer of Petition

2629 The vocabulary of supplication in the New Testament is rich in shades of meaning: ask, beseech, plead, invoke, entreat, cry out, even "struggle in prayer." Its most usual form, because the most spontaneous, is petition: by prayer of petition we express awareness of our relationship with God. We are creatures who are not our own beginning, not the masters of adversity, not our own last end. We are sinners who as Christians know that we have turned away from our Father. Our petition is already a turning back to him.

2630 The New Testament contains scarcely any prayers of lamentation, so frequent in the Old Testament. In the risen Christ the Church's petition is buoyed by hope, even if we still wait in a state of expectation and must be converted anew every day. Christian petition, what St. Paul calls {"groaning," arises from another depth, that of creation "in labor pains" and that of ourselves "as we wait for the redemption of our bodies.
For in this hope we were saved." In the end, however, "with sighs too deep for words" the Holy Spirit "helps us in our weakness; for we do not know how to pray as we ought, but the Spirit himself intercedes for us with sighs too deep for words."

2631 The first movement of the prayer of petition is asking forgiveness, like the tax collector in the parable: "God, be merciful to me a sinner!" It is a prerequisite for righteous and pure prayer. A trusting humility brings us back into the light of communion between the Father and his Son Jesus Christ and with one another, so that "we receive from him whatever we ask." Asking forgiveness is the prerequisite for both the Eucharistic liturgy and personal prayer.

2632 Christian petition is centered on the desire and search for the Kingdom to come, in keeping with the teaching of Christ. There is a hierarchy in these petitions: we pray first for the Kingdom, then for what is necessary to welcome it and cooperate with its coming. This collaboration with the mission of Christ and the Holy Spirit, which is now that of the Church, is the object of the prayer of the apostolic community. It is the prayer of Paul, the apostle par excellence, which reveals to us how the divine solicitude for all the churches ought to inspire Christian prayer. By prayer every baptized person works for the coming of the Kingdom.

2633 When we share in God's saving love, we understand that every need can become the object of petition. Christ, who assumed all things in order to redeem all things, is glorified by what we ask the Father in his name. It is with this confidence that St. James and St. Paul exhort us to pray at all times.



Angel of God[2] 

Angel of God, 
my guardian dear,
to whom God’s love commits me here,
ever this day be at my side,
to light and guard, to rule and guide. 


Fitness Friday[3]


APFT Aquatic Exercises

Source: Department of the Army Field Manual, FM 21-20 Physical Fitness Training

    Side Leg-Raises. Stand in chest to shoulder-deep water with either side of the body at arm’s length to the wall of the pool, and grasp the edge with the nearest hand. Raise the outside leg sideward and upward from the hip. Next, pull the leg down to the starting position. Repeat these actions. Then, turn the other side of the body to the wall, and perform the exercise with the other leg. DURATION: 30 seconds (15 seconds per leg).

    Leg-Over. Stand in chest-to shoulder-deep water, back facing the wall of the pool. Reach backward with the arms extended, and grasp the pool’s edge. Next, raise one leg in front of the body away from the wall, and move it sideward toward the other leg as far as it can go. Then, return the leg to the front-extended position, and lower it to the starting position. Repeat these actions with the other leg, and continue to alternate legs. DURATION: 30 seconds ( 15 seconds per leg).

    Rear Leg Lift. Stand in chest-to shoulder-deep water with hands on the pool’s edge, chest to the wall. Raise one leg back and up from the hip, extend it, and point the foot. Then, pull the leg back to the starting position. Alternate these actions back and forth with each leg. DURATION: 20 seconds (10 seconds each leg).

    Alternate Toe Touch. Stand in waist-deep water. Raise the left leg as in kicking while touching the elevated toe with the right hand. At the same time, rotate the head toward the left shoulder, and push the left arm backward through the water. Alternate these actions back and forth with each leg and opposite hand. DURATION 2 minutes.

    Side Straddle Hop. Stand in waist deep water with hands on hips and feet together. Jump sideward and land with feet about two feet apart. Then, return to the starting position, and repeat the jumping action. DURATION 2 minutes.

    Stride Hop. Stand in waist-deep water with hands on hips and feet together. Jump, moving the left leg forward and right leg backward. Then, jump again moving the right leg forward and left leg backward. Repeat these actions. DURATION 2 minutes.

    The Bounce. Stand in waist-deep water with hands on hips and feet together. Jump high with feet together. Upon landing, use a bouncing motion, and repeat the action. DURATION: 1 minute.

    Rise on Toes. Stand in chest-to shoulder-deep water with arms at sides and feet together. Rise up using the toes. Then, lower the body to the starting position. Repeat the action. DURATION: 1 minute.

    Side Bender. Stand in waist-deep water with the left arm at the side and the right arm extended straight overhead. Stretch slowly, bending to the left. Recover to the starting position, and repeat the action. Next, reverse to the right arm at the side and the left arm extended straight overhead. Repeat the stretching action to the right side. DURATION: 1 minute.

    Walking Crawl. Walk in waist- to chest-deep water. Simulate the overhand crawl stroke by reaching out with the left hand cupped and pressing the water downward to the thigh. Repeat the action with the right hand. Alternate left and right arm action. DURATION: 2 minutes.

    Bouncing. Stand in chest-deep water, arms at sides. Bounce on the left foot while pushing down vigorously with both hands. Repeat the action with the right foot. Alternate bouncing on the left and right foot. DURATION: 2 minutes.

    Bounding in Place with Alternate Arm Stretch, Forward. Bound in place in waist-deep water using high knee action. Stretch the right arm far forward when the left knee is high and the left arm is stretched backward. When the position of the arm is reversed, simulate the action of the crawl stroke by pulling down and through the water with the hand. DURATION 1 minute.

    Poolside Knees Up, Supine. Stand in chest-to shoulder-deep water, back against the wall of the pool. Extend the arms backward, and grasp the pool’s edge. With feet together, extend the legs in front of the torso, and assume a supine position. Then with the legs together, raise the knees to the chin. Return to the starting position, and repeat the action. DURATION: 2 minutes (maximum effort).

    Twisting Legs, Supine. Stand in chest-to shoulder-deep water, back against the wall of the pool. Extend the arms backward, and grasp the pool’s edge. With feet together, extend the legs in front of the torso, and assume a supine position. Then, twist the legs slowly to the left, return to the starting position, and twist the legs slowly to the right. Repeat this twisting action. DURATION: 1 minute (2 sets, 30 seconds each).

    Scissor Kick. Float in chest- to shoulder- deep water on either side of the body with the top arm extended, hand holding the pool’s edge. Brace the bottom hand against the pool’s wall with feet below the water’s surface. Next, assume a crouching position by bringing the heels toward the hips by bending the knees. Then, straighten and spread the legs with the top leg extending backward. When the legs are extended and spread, squeeze themback together (scissoring). Pull with the top hand, and push with the bottom hand. The propulsive force of the kick will tend to cause the body to rise to the water’s surface. DURATION 1 minute (2 sets, 30 seconds each, maximum effort).

    Push Away. Stand in chest-to shoulder-deep water facing the pool’s wall and at arm’s length from it. Grasp the pool’s edge, and bend the arms so that the body is leaning toward the wall of the pool. Vigorously push the chest back from the wall by straightening the arms. Then, with equal vigor, pull the upper body back to the wall. Repeat these actions. DURATION: 2 minutes (maximum effort).

    Gutter Push-Ups. Stand in chest to shoulder- deep water facing the pool’s wall. Place the hands on the edge or gutter of the pool. Then, raise the body up and out of the water while extending the arms. repeat this action. DURATION: 2 minutes (4 sets, 30 seconds each with 5-second rests between sets).

    Front Flutter Kick. Stand in chest to shoulder-deep water facing the pool’s wall. Grasp the pool’s edge or gutter and assume a prone position with legs extended just below the water’s surface. Then, kick flutter style, toes pointed, ankles flexible, knee joint loose but straight. The Iegs should simulate a whip’s action. DURATION 1 minute (2 sets, 30 seconds each).

    Running. Move in a running gait in chest-to shoulder-deep water with arms and hands under the water’s surface. This activity can be stationary, or the exerciser may run from poolside to poolside. Runners must concentrate on high knee action and good arm movement. DURATION 10 to 20

    The Engine. Stand in chest-to shoulder-deep water, arms straight and in front of the body and parallel to the water with the palms facing downward. While walking forward, raise the left knee to the left elbow, then return to the starting position. Continuing to walk forward, touch the right knee to the right elbow, and return to the starting position. Be sure to keep the arms parallel to the water throughout the exercise. DURATION 1 to 2 minutes (2 sets).

NIC’s Corner-“Little by little, one goes far” 

Highly Sensitive Person: 5 Things That Are Draining Your Energy Without You Realizing[4] 

If you identify as a highly sensitive person (HSP) in 2023, you’ll likely be familiar with a general feeling of overwhelm and emotional exhaustion. 

Are you feeling overwhelmed, exhausted, and overloaded all at the same time? 

Us too. Here are the five things in your life that might be draining your energy without you even realizing.


You’re saying ‘yes’ too often

It sounds obvious being too available is a quick way to drain anyone, but especially HSPs. Yes, it’s tempting to agree to every brunch plan, birthday party and family day, but it’s essential to make sure you have enough time to recoup between. The same goes for agreeing to emotional labour, too. 

As Boyer urges: “Check your boundaries, my friend!” If you don’t have the capacity to be there for a friend, be honest and tell them so. A good friend will understand and respect your limits.

You’re always multitasking

As productive as it may feel, research actually suggests that multitasking takes a serious toll on output. Our brains lack the ability to perform multiple tasks at the same time, so in moments where we think we’re multitasking, we’re likely just switching quickly from task to task.

For HSPs, this can be particularly taxing on their already fraught nervous system. Instead, Boyer advises batching similar tasks together as often as you can. “You’ll be amazed at how much more you get done this way,” she says.

“Because, more often than not, it’s the minutiae of life that slowly wears us down”

You’re procrastinating on annoying to-dos

Clearing out your wardrobe, filing paperwork and stocking up your cupboards are never anyone’s favourite chores, but having small tasks sit on your to-do list week after week takes up valuable mental space and unconsciously drains your energy. Actually, the best way to tackle it is by just doing the task. It might feel like a slog at first, but she promises you’ll feel much better for it.

You have a messy, cluttered space

“As an HSP, you’re taking in everything in your environment,” explains Boyer. So it’s important to set yourself up for success with a calming, mess-free area, no matter the size of your home. “ Tidying up, changing a paint color, or reorganizing a space can do wonders for your energy,” she adds.

You’re too available and accessible

Once again, the key here is setting boundaries. “When we’re always accessible, we take ourselves out of the flow, give away our energy, and de-prioritise ourselves,” stresses Boyer. It can be hard, but checking yourself when you feel like you’re acting on your people pleasing tendencies or allowing others to trauma dump on you can be a vital first step in protecting yourself.

Fun things to do in Arizona. 

Go to Slide Rock


Beware of others’ butts when in the water! 

Also in the ocean

Daily Devotions

·         Unite in the work of the Porters of St. Joseph by joining them in fasting: Today's Fast: Conversion of Sinners

·         Litany of the Most Precious Blood of Jesus

·         Offering to the sacred heart of Jesus

·         Fillet of Flounder in Tomato Sauce

·         Make reparations to the Holy Face

·         Drops of Christ’s Blood

·         Universal Man Plan

·         Operation Purity




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