Worth the Hurt

"For to me, to live is Christ and to die is gain." --Philippians 1:21

Read: Philippians 1

Standing amidst the growing crowd at the finish line, you could feel the anticipation as runners began coming in. The elite were sprinting through in record time, while the majority of warriors were still battling the elements along the course. A lot of the people I stood near weren't real sure when to expect their loved ones, but because of my Master's degree, I was confident I could predict Loretta's pace and arrival time. (Well, that and because of my nifty marathon GPS that Loretta installed on my iPhone.)

It was awesome. I knew where she started, her pace, her location and when to expect her. Not only did I have the best seat in the house, but I was locked in on her, and she knew it and ran with confidence.

Isn't it comforting to know that the good Lord knows our beginning, our today and our tomorrow? Like so many of us, are you struggling in business, with your health or at school? Let's remind each other that each step is one closer. Each step is gain. He's got the best seat in the house and He's locked in on us. And did you see the bottom of my marathon GPS? Our race is worth the hurt; especially when we consider who we're running to and for.

--Jimmy Peña

WRITE THIS WAY

Learning the finer points of effective journaling can make the difference in reaching your fitness goals

Accountability -- a singular concept that can define  you as a person. It can also determine just how healthy and fit you can become, which is why keeping a detailed fitness journal is a must. And while there are no hard-and-fast rules for journaling, there are a few things that you can and should keep track of in order to maximize your progress.

1 EXERCISES/ACTIVITIES: If you have taken the time to dedicate yourself to an exercise program, it should have some structure. Keep a careful and consistent list of which exercises or activities you are performing on a workout-to-workout basis so that you can have a gauge on what is and is not working for you. If you're in the gym, scribble down the exercises you perform. If you're hitting the trail, note the route you took. Swimming? What stroke did you work on today?

2 VOLUME/INTENSITY: Think distance, sets, reps, time and weight. Dutifully charting each of these variables will not only give you a baseline by which to set future goals but it can also prevent overtraining.

3 FEEL: It's important for you to journal how you feel, both at the start and conclusion of physical activity. How good  (or bad) you feel can point you to other key factors, such as what you've eaten, how you've slept or other emotional stresses that can play into your progress (or lack thereof).

Again, workout journaling can be very subjective. For a look at how some other PrayFit members are building accountability, visit our forums by clicking here.

NEW JOURNALS Here's a look at some of our newest members keeping journals >> Hoopcoach

>> Amosqueda66

>> Mikkirobinson

SWING AWAY

October 5, 2011Read: Philippians 1

"For me to live is Christ, but to die is gain." --Philippians 1:21

Well, seasons come and go. Baseball seasons, that is. If you've followed PrayFit for any length of time, by now you know we're baseball people. And personally, I have a tradition. Each year, since I left high school, I call my little league coach on the first game of the year and whenever it could be the last. And yesterday, with my beloved Yankees facing elimination, I called coach. The same voice that comforted me as a 9-year-old, somehow does the same decades later.

Not sure if you can relate, but some days just feel like the last game of the season. Whether at work, school or in your quest for greater health, we often feel like one more strike and we're done. But friend, don't quit. Like Paul said, "For me to live is Christ, but to die is gain." Whatever we lose in obedience on earth, God has something better in mind, especially if it's our Game 7. So step out of the box, and call on Him. Hear His familiar voice. And if the sun comes up, it's not just another at-bat. It's God's sign for us to swing away.

--J.P.

THE DAIRY DEBATE

In "PrayFit: Your Guide to a Healthy Body and a Stronger Faith in 28 Days," we advocate a balanced diet that splits calories evenly between protein, carbs and fat. The diverse selection on the weekly menu includes plenty of milk, cheese, cottage cheese and yogurt, which has raised some eyebrows. While some suggest that dairy can contribute to inflammation and other allergies, the connection may be somewhat overblown.

"There is little clinical data showing a relationship between dairy and inflammation," says Jim Stoppani, PhD, senior science editor for Muscle & Fitness, FLEX and M&F Hers magazines and architect of the "PrayFit's" nutrition plan. "There is, however, a lot of research showing that dairy protein is one of the most effective for building lean muscle. That is not only important for aesthetic reasons, but for quality of life as we age. And since muscle mass is a metabolic tissue, it can help to further aid fat loss.

Stoppani concedes that dairy's bad rap isn't without cause. "Yes, there is some "evidence" to suggest that dairy products may be related to some inflammation. Again, there is not strong enough data yet to fully support this.  If it is a major concern for you, however, on any diet that recommends dairy you can simply replace any dairy foods with other protein choices, such as eggs, poultry, fish, or beef."

>> For more from Dr. Stoppani, visit his official website at www.jimstoppani.com. To try the PrayFit diet for yourself, pick up "PrayFit: Your Guide to a Healthy Body and a Stronger Faith in 28 Days" today at Amazon.

RIGHT WHERE HE WANTS US

November 3, 2010Read: Philippians 1 “Now I want you to know, brothers, that what has happened to me has really served to advance the gospel.” –Philippians 1:12

You’ve probably seen the cartoon depicting a frog in the rain being swallowed by a pelican. Upon closer inspection, you notice the frog choking the bird on the way down. The caption reads: “Never Give Up.” From the frog’s perspective, he had the pelican right where he wanted him.

Rain or shine, Paul kept a tight grip on the higher purpose of spreading the good news. Though deep in the belly of prison, Paul figured, “Good, a captive audience.” Can't you just picture him cracking his knuckles and clearing his throat?: “Fellas…glad you’re here.”

Turning circumstances into platforms, Paul saw the storms of life as downpours of holy water. Let’s find courage in his example today. When God puts us right where He wants us, let’s make the most of the moment at hand.

–J.P.

NUTRITION TIP: Smarter Soup

Soup is a terrific way to get more veggies, so load up your chowder with aromatics like celery, carrots, onions and leeks. To help thicken the soup, sprinkle the veggies with flour and cook for 1 to 2 minutes before adding liquid. Starchy add-ins like potatoes, corn and beans will add texture, while their natural starches will also help thicken the soup.

If your favorite recipe calls for butter, swap half of it for canola or olive oil – you’ll still get the buttery flavor and a boost of the more heart-healthy kinds of fats. Shrink down the portion of bacon or make the switch to turkey bacon and you’ll shave off more calories from saturated fats.

Broth-based chowders have considerably less calories than ones made with cream. But if your moto is like mine “go creamy or go home” using half-and-half  instead of heavy cream will save 500 calories and 60 grams of fat per cup. Since lighter dairy products (like milk and half and half) don’t stand up to high heat as well as cream, it’s best to add them towards the end of cooking to prevent them from separating and making the soup grainy.

Dana Angelo White, MS, RD, ATC, is a registered dietitian, certified athletic trainer and owner of Dana White Nutrition, Inc., which specializes in culinary and sports nutrition

FIT CITY

October 25, 2010Read: Philippians 4:8

Finally, brothers, whatever is true, whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable—if anything is excellent or praiseworthy—think about such things- Philippians 4:8

What does "fit" look like?

That was the question that came to mind as I delivered a message to Tyler's Fit City Challenge back in Texas this weekend. The great people of Tyler are reaching deep within themselves and are hitting the obesity epidemic head on. Their mission statement says it all: Making Tyler a "Fit City" one step, one bite and one health-conscious decision at a time. Someday, the city of Tyler will be the standard against which the surrounding communities will be judged. Amen, Tyler?

On my way back to the airport, we passed by Bergfeld Park where the challenge was held. And while all the booths, vendors and guest speakers were long gone, there were a couple of families enjoying the park. One family was throwing a ball around, and the other was on the swings. I wondered if it was part of their weekly routine or a brand new tradition; either would be fine with me.

Tyler...may God help us follow your lead in our homes and communities. You're the answer to my question.

--J.P.

WORKOUT OF THE WEEK: 10-Minute Abs & Core

Like we've said before, it's impossible to completely isolate any one portion of the abs or core musculature, but you can emphasize a section over another depending on the exercise. Today's 10-minute workout will hit your upper and lower abs, your obliques as well as your deep transverse abdominis with accuracy. We'll begin by hitting a common weakness, the lower abs. Then we'll move to the obliques and upper abs and close-out today's workout with the plank.

Exercise (emphasis)

Reverse Crunch (lower abs) Crossover Crunch (obliques) Standard Crunch (upper abs) Plank (transverse abdominis/core)

--Do a set to failure of each exercise, moving through the circuit without rest. Repeat the sequence for 10 minutes. Log the number of reps you get on each exercise as well as the number of times you are able to complete the sequence. Try this workout twice per week, aiming to beat the number of reps and total trips through the circuit each time. Remember that consistently challenging yourself to do better than you did last time is the only way to ensure progress -- something to think about if a stronger-looking midsection is your goal.

>> FIT CITY CHALLENGE: Check out the post-event coverage of the Fit City Challenge on the Tyler Paper.