"By this everyone will know that you are my disciples, if you have love for one another." --John 13:35

Read: John 13

Have you ever taken a picture that was so good, so clear, so perfect that when you shared it, you needed everyone to know that you didn't use a filter? Why? Because you wanted others to know that you had nothing to do with it. It was that good. You were just happy to pull back the curtain. Speaking of pictures, I'm rather a novice at Instagram (@prayfit), but you'd be surprised at how good of a photographer I think I am after a few nifty filters. A shade here, a little darker there. Oh yeah. Now it's ready to be shared.

Curious, but have you ever wondered to yourself, "What kind of a filter am I for Christ?" The bible says in John 13, "By this everyone will know that you are my disciples, if you have love for one another." I guess you could say that love is the bible's version of a filter. But we use our own, don't we? We gloss ourselves up. "Surely people will know that I'm a believer based on my physical and mental strength. I'm absolutely positive that the world needs to experience God through my charisma. And since I'm supposed to be strong and courageous -- in case you want to get run over -- I'm coming through in Jesus' name!" But really, the filter we should be using is a filter of love. Otherwise, we're just blocking the view.

Boy, aren't we so thankful that we wear Jesus on our hearts? Like we said last week, when God looks at us, we're seen filtered through the blood of Jesus Himself. And we had nothing to do with it. That's love. And it's all ready to be shared.

--Jimmy Peña

For Discussion: Are you delivering your message at work, school, social media, or in your community with love? Do this today: Before you press send, post, call or offer any advice to anyone, whisper, "Lord, is this your will? And am I showing your love with my words and deeds?"

RECIPE: Chicken or Tuna Salad Pockets

Selecting the proper protein to build a dinner around can be fun — unless you’re crunched for time. If you need a speedy solution that’s healthy and palate-pleasing, try this recipe from PrayFit contributing nutritionist Emily Ann Miller, MPH, RD.

>> Click here for the recipe.

Higher Ways

"As the heavens are higher than the earth, so are my ways  higher than your ways, and my thoughts than your thoughts." --Isaiah 55:9

Read: Isaiah 55

You've more than likely heard the story about the eagle and the chicken where an eagle, equipped with an eagle's heart, body and wingspan lived and ate with chickens. Because he lived with chickens, he believed he was one. The eagle looked up and saw another eagle flying, but didn't realize that's where he belonged. Versions of the story vary, but the message is clear: an eagle can't fly if he lives like a chicken.

I thought of that story when I had a workout session inside an altitude chamber. As you may or not know, training at altitude helps you better perform at sea level. The more time you spend up high, the better you perform down low. As a physiologist, that makes good sense to me, but as a Christian, it points me in the right direction: higher.

"Turn your eyes upon Jesus. Look full in His wonderful face. And the things of earth will grow strangely dim, in the light of His glory and grace."

Let that be our faith perspective this week. Train high, live low. Look up and do more than believe.

--Jimmy Peña

Question: When we take time out of our busy days to read God's Word and pray, we are more equipped to handle our busy days. What is your plan to make sure that each day you prioritize quiet moments with the Lord?

PRAYFIT WORKOUT OF THE WEEK: RIGHT TO THE CORE Get abs that are strong to the core with this focused workout

Exercise  | Sets x Reps Reverse Crunch | 4 x To failure Standard Crunch | 3 x 15 Double Crunch | 3 x To failure Plank | 3 x To failure To failure: The point at which you can no longer complete reps safely on your own.


We begin the workout session with a lower abs move. Let me first say that it is impossible to completely isolate any one portion of the abs, but you can emphasize a particular section over another through exercise selection. We begin with reverse crunches because for most of us, the lower abs are our weakest section, and it's a good idea to begin a session with your weak link when you're the freshest.

We then move to standard crunches, double crunches and end with a core-specific move, the plank. The plank helps work not only all the outer muscles, but more importantly works the innermost musculature of the abs (transverse abdominis), while also strengthening your low back. Hold the plank position as long as possible, record your time in the log and repeat after a brief rest.

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August 16, 2011Read: John 8

"Then you will know the truth, and the truth will set you free." --John 8:32

This last weekend, a Sacramento man was arrested for breaking into prison. (Yes, I had to read it twice as well). But indeed, a man for reasons yet to be revealed, was found trying to sneak back into a prison from which he had already been paroled.

Oh we scoff, but if you're like me, you've broken back into your share. Old habits, old routines, old worries. And though they don't have locks and iron bars, they do hold us captive.

Well, when it comes to your health, you're free. Free from guilt of the past, and free from any fear of tomorrow. Our prisons are no match for the one whose cross stamped pardoned on our hearts. So today, let freedom echo down the halls of your day in how you eat, train and live. After all, we're prisoners of hope -- bound only by grace -- and we're free to go.


RECIPE OF THE WEEK: Chicken or Tuna Salad Pockets

Selecting the proper protein to build a dinner around can be fun -- unless you're crunched for time. If you need a speedy solution that's healthy and palate-pleasing, try this recipe from PrayFit contributing nutritionist Emily Ann Miller, MPH, RD.

"It’s also easy to vary the ingredients based on personal preference," she says. "The yogurt is a healthier, lower-calorie filler than mayonnaise and provides a creamy consistency, although a small amount of mayonnaise is used. Add a piece of fruit to round out the meal."


One (6-ounce) can tuna or chicken, packed in water, without salt

3 ribs celery, diced

½ cup cut-up fruit, such as sliced grapes, diced apples, or mandarin oranges

2 tablespoons reduced-fat canola-oil based mayonnaise

½ cup nonfat plain yogurt (may use more or less in order to get the desired consistency)

Optional add-ins: 1 tablespoon lemon juice, 1 tablespoon sunflower seeds, or ½ teaspoon curry powder

2 whole-grain pita pockets, cut in half


Drain the tuna/chicken and mix with the rest of the ingredients. Add optional ingredients, if desired. Spoon into pita pocket halves. Serves 2.

NUTRITION FACTS (per serving): 367 calories, 9g fat (2g saturated fat), 555mg sodium, 43g carbohydrate, 5g fiber, 29g protein.

Emily Ann Miller, MPH, RD is a registered dietitian and works at a Washington, D.C.-based independent, nonprofit science organization, where her work is currently focused on environmental and policy solutions to obesity prevention. She also speaks to groups about health and nutrition and provides nutrition education to patients at a free medical clinic that serves low-income, uninsured adults in the D.C. area. You can view more of Emily’s nutrition tips and updates by following her on Twitter, @EmilyAMillerRD.


March 2, 2011Read: Luke 12

"Indeed, the very hairs on your head are numbered." --Luke 12:7

Today we at PrayFit were blessed to receive a highly favorable book review from a prominent critic in our industry. Praise the Lord for it. It's such a pleasure to hear what others are saying about the book we've written. The best part? She's telling others our story.

I wonder...would she write with the same favor of the book I'm writing with my life?

Isn't it comforting to know that despite our typos and mistakes, the rewrites and rough drafts, our lives are still page-turners to God. He just can't put us down. His book marker sits on our today, between our yesterday and tomorrow. The best part? He not only hangs on our every word, He wrote the story.


RECIPE OF THE WEEK: BBQ CHICKEN PIZZA Forget delivery. Stay on track with this healthy alternative to a guilty favorite


  • 2 whole wheat English muffins, sliced
  • 1/4 cup barbecue sauce
  • 1 medium scallion, finely chopped
  • 3 oz grilled chicken breast, diced
  • 1/2 cup shredded part skim mozzarella cheese


Preheat oven to 375F. Place English muffins on a baking sheet lined with aluminum foil. Top with barbecue sauce, scallion and chicken. Sprinkle with cheese and bake for 12-15 minutes until cheese is melted.

Nutrition Data:

Calories: 160 | Total fat: 16g | Saturated fat: 2g | Carbohydrate: 16g | Protein: 13.5g | Sodium: 428mg

Dana Angelo White, MS, RD, ATC is the nutrition expert for Food and the Healthy Eats blog. She is a registered dietitian, certified athletic trainer and owner of Dana White Nutrition, Inc., which specializes in culinary and sports nutrition.

>> FEEDBACK TIME! Team PrayFit is actively seeking reader feedback on a few specific items...

PrayFit the book: Have you done -- or are you currently doing -- the exercise program presented in "PrayFit: Your Guide to a Healthy Body and a Stronger Faith in 28 Days?" If so, we want to hear from you. Write us with your successes, challenges and input at Feel free to include before and after pics if the situation calls for it!

Family life: We're looking for a few good 100-200 word accounts of how you are fostering a culture of health in your home. Whether it's dinners at the table every night, or planning your menu as a family, we want to hear how you are encouraging better eating and exercise habits under your own roof. E-mail us at