Since 2009
THE PRAYFIT DEVOTION
FAITH JOURNAL
May 25, 2010Read: Romans 15
"For everything that was written in the past was written to teach us, so that through endurance and the encouragement of the Scriptures we might have hope." --Romans 15:4
If you're a believer, you can probably recall plenty of "progress" moments in your walk. The time you shared your faith with a trusted friend on a road trip. The first time you went to church and "felt" the Lord's presence. That time you helped your roommate connect with Jesus on a personal level. These benchmark moments are significant in your growth as a Christian, but how many of us have an actual written account of these growth opportunities?
Instead of pausing for a response, we'll offer an answer: not many of us. Don't worry, you won't get marked down for your lack of diligence in keeping a faith journal, but think about how many other things we chart in this life. We dutifully keep our checkbooks balanced, we note sets and reps in our workout journals and carefully monitor our expenses for tax time. But your record of steps on the road to eternity are not likely to be found in your important docs box.
Despite the existence of a scribed, notary-stamped account of each of our faith-fortifying moments, they are still well documented. Our lives are the most positive witness we can lend others and each of these instances help to pen the narrative of who we are. So don't worry. Our faith journals, though unwritten, are still read daily by -- and reflective of -- Jesus.
--E.V.
PRAYFIT NUTRITION: First Steps Here are 3 ways you can start losing weight today
One of the most frequent questions that gets lobbed our way at PrayFit is "Where do I start?" Like so many others, you may have forgotten how you were once able to stay slim. The task may now seem so overwhelming that starting a new get-fit quest is too daunting to start. This, friends, is where you need not fear. Recapturing -- or earning for the first time -- your best shape ever is simply a matter of a few simple adjustments and it all starts in the kitchen. Make these three simple changes to your nutrition plan and you'll be ready to tackle more advanced approaches down the road, likely with a few less pounds weighing you down.
1 EAT LESS, MORE OFTEN You read it right. We want you to eat more often. Eating smaller meals more frequently -- 5-7 times per day -- is an easy way to keep your metabolism revved all day long. Every small meal offers some satiety and keeps your body working to digest food, which means fewer cravings and more calories burned. An easy way to think of it is to have three balanced meals per day (breakfast, lunch and dinner) but have a healthy snack in between meals.
2 NEVER MISS BREAKFAST We can't overstate the importance of having breakfast. A complete breakfast should include a mix of protein (eggs or a whey protein shake), complex carbohydrates (oatmeal, whole grain cereal, fruit) and some healthy fat (peanut butter, avocado, nuts). While you should still be careful not to overdo it, this large meal a) helps your body from eating away at muscle b) jump starts your metabolism and c) stabilizes blood sugar to ward off cravings. A healthy breakfast at home will keep you out of the donut box in the office work room.
3 RETHINK CARBS Carbs are not the enemy. Carbs are your body's preferred fuel source -- they keep you mentally sharp and help you power through your long list of daily tasks. But about 80% of the carbs you take in should be of the healthy variety -- this means whole grains, oatmeal, whole wheat tortillas, fruits and veggies. These carbs digest more slowly and therefore don't affect your blood sugar in the same way as some of their more sugary, processed counterparts. Get rid of sugary sodas, sugar in your coffee, white bread and tortillas. Switch to sugar-free alternatives and you'll be amazed at how your body responds.
PEACE IN KNOWING
May 25, 2010Read: Romans 8
"No, in all these things we've been made more than conquerors through Him who loved us." --Romans 8:37
Loretta and I don't watch a lot of TV, but we have our share of shows, one of our favorites being The Celebrity Apprentice. And this past Sunday, we watched the season finale with millions of other devoted viewers. But unlike most weeks, Loretta sat uncharacteristically calm throughout the show. I, on the other hand, shifted in my seat and talked to the television. After almost two hours of nail-biting suspense, I began to be more intrigued with Loretta's demeanor than I was with Donald's decision. Then it hit me. She checked the internet. She already knew who won.
So with about 10 minutes left in the show, I curiously asked, "Babe...um, so who won?" She got the biggest grin. She explained she just couldn't stand the suspense, but because she knew the outcome, she was able to relax and enjoy the show.
As believers, the reality is, we're Heaven bound. I say we do less shifting in our seats and be more like Loretta; enjoying the show of life as those who know who wins in the end.
--J.P.
PRAYFIT WORKOUT OF THE WEEK: ARMS
If it's better arms you're after, a classic combo of biceps and triceps will help -- and this applies to the gals as much as to the guys.
BICEPS For the front of your arms, three variations of the curl will get you started on the right path—the third, seated dumbbell curls, can be done in alternating style or curling both dumbbells simultaneously. The fourth exercise is for forearms, and is done with your lower arm flush against a flat-bench, wrist over the edge, holding one dumbbell in hand and flexing your wrist up and down in a full range of motion.
Exercise Sets Reps Machine Preacher Curl 2 12, 15 Straight-Bar Cable Curl 2 12, 15 Seated Dumbbell Curl 2 12, 15 Dumbbell Wrist Curl 2 12, 15
TRICEPS This session is made up of three simple exercises that are sure to engage your triceps. For the first exercise, machine extensions, there are a few different variations you’ll find in a gym, from a seated reverse-preacher style to a seated dip-style machine: All are viable options.
Exercise Sets Reps Machine Triceps Extension 2 12, 15 Straight-Bar Cable Pressdown 2 12, 15 Close-Grip Push-Up 2 To failure
Most of the equipment needed can be found in your local gym, but versions of most exercises can be done in a fairly bare-bones home gym too.
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HEALTHY DEMANDS
May 24, 2010Read: Genesis 22
"Isaac spoke up and said to his father 'Abraham, Father?' 'Yes, my son?' Abraham replied. 'The fire and wood are here,' Isaac said, 'but where is the lamb for the burnt offering?'" --Genesis 22:7
I've probably said it before, but when I was a kid my dad said to me, "Son, never give God anything that costs you nothing." And if I've ever felt like my father's son, it's now, as we're about to send PrayFit to churches across America.
And part of our message will be for believers who are set in their ways to embrace a paradigm shift in the importance of physical health; to see a healthy heart and lower bodyfat as a means of praise. Plainly said, something so fearfully and wonderfully made deserves more attention and upkeep.
That simple truth reminds me of an old song about Abraham by singer Larnelle Harris called "When Praise Demands a Sacrifice."
"When praise demands a sacrifice, I'll worship even then, surrendering the dearest things in life. And if devotion costs me all, He'll find me faithful to the call, when praise demands a sacrifice."
So if we embrace the belief that our health is a means of praise, and if praise demands a sacrifice, what will it cost you?
--J.P.
IN WHAT AREAS IS GOD CALLING YOU TO MAKE A SACRIFICE?
Keeping in mind that your health is ultimately and inseparably intertwined with your duty as a believer, which of the following areas do you feel that you may have room for improvement personally?
1. Making smarter choices at lunch 2. Eating less food at each meal 3. Getting up earlier to prepare breakfast rather than eating fast-food 4. Walking around the block with your spouse each night 5. Training with push-ups, sit-ups and bodyweight squats before heading to work 6. Playing outside with your kids 7. All of the above 8. Other
Let us know how we can help you achieve your goals, not only in the realm of fitness, but also those things concerning your health that you know would please the Lord. And if you're looking for yet another good starting point, check back here tomorrow for the PrayFit Workout of the Week.
>> DUTY GUIDE: A renewal in faith and fitness is something that we can all use. And, this winter, you'll have your ultimate blueprint for said renewal. Click here to pre-order your copy of "PrayFit: Your Guide to a Healthy Body and Stronger Faith in 28 Days" at Amazon.
>> SURVEY: Click here to take a brief survey related to PrayFit.
DIVING IN
May 21, 2010Read: Psalm 42 "As the deer pants for streams of water, so my soul pants for you, O God." -- Psalm 42:1
I went for my swimming session today, the first in a while due to the recent cold, wet weather. Thankfully, the sun broke through the clouds, so I broke through the door. I couldn't wait to hit the water. Um, it's just, little did I realize what days of rain and sub-normal temperatures do to an already cold pool. And if you can't simply dive in, the inch-by-inch technique kinda takes your breath away.
Witnessing to others about Jesus can sometimes feel like this morning's pool. We get excited to share Christ, but when God opens the door, we often end up stuck on the edge fearing a certain chill. Sometimes we test the temperature and other times we turn back for home, especially if simply diving in isn't ideal.
But when we listen to God as He gives us courage, by faith we find ourselves wading into living water. The more often we trust Him, the warmer the water seems to feel.
--J.P.
EGG-CELLENT I asked my buddy, best-selling author and PrayFit contributor Dr. Jim Stoppani a bunch of questions about the incredible, edible egg, and I was surpised to hear that:
>> Grade AA is better than A, but there is little difference between the two. >> A large egg has the same taste as smaller eggs, yet has more protein and calories. >> The color of an eggshell is determined by the breed of hen. White hens lay white eggs, red hens lay brown eggs. >> Organic eggs are produced by hens fed a diet free of pesticides, herbicides and fertilizers. Free-range eggs are produced by hens raised outdoors or that have daily access to the outdoors. >> Egg Beaters are made of pasteurized egg whites, added vitamins and minerals, and beta-carotine to give them a yellow hue.
ROAD TO EMMAUS
May 20, 2010Read: Luke 24 "He asked them, 'What are you discussing together as you walk along?'" --Luke 24:17
I can just imagine those two disciples walking toward Emmaus together. It was late in the day, their heads hung low as they kicked up dust with each reminiscent step. After minutes of silence, one would remember something Jesus said, bringing a grin to both their faces. After all, these two heard and saw things not written in the bible. After another quiet mile or so, the other would bring up "that time when," and the two would smile, shake their heads, laugh and cry. Who would blame them? They missed their friend. Not the miracle maker or the water-walker, but just Jesus. The Jesus who would tell a good joke at bedtime, sending all the guys to bed giggling. And the same Jesus that listened to their stories with the anticipation of one who didn't already know the ending. Jesus was easy to miss.
Even when He was walking right next to you.
--J.P.
ORDER UP Should certain exercises come first in your workout?
We're often asked what bodyparts should be trained first in a workout. If you're about to work shoulders and arms, which should come first? Or if you're working legs, is it okay to hit back before them? Well, there is no exact right or wrong in any of these scenarios.
However, if you're working with heavy weight, going to failure on your last set or two, you are best to hit your bigger muscle groups first. That way, you attack your biggest obstacles when you are the most fresh and still work you smaller bodyparts with enough energy to cause them good change.
Personally, here was my all-time favorite split (and this works for both men and women). I like to work arms together, both biceps and triceps on day 1. Then on day 2, I hit legs, since legs deserve and demand such an enormous amount of energy. Then I take a day off, coming no where near the gym. Then I work shoulders and chest, and the last day of the week I'll train back, seeing as it's similar to legs and requiring an great deal of energy.
The key is to always put each bodypart in the strongest position possible, so that from day to day and week to week, each muscle group can continue to progress while being tested to the fullest.
If you have split or workout questions, send them to us! We'd love to hear from you.
BOOK UP!: Remember to pre-order your copy of PrayFit in print by clicking here.
SWING AND A MISS
May 19, 2010Read: Psalm 35 "I will give you thanks in the great assembly; among throngs of people I will praise you." --Psalm 35:18
I like to see athletes point to the sky after hitting a home run. As they cross home plate, they point and look skyward with public thanks.
Now, does God really care if they hit home runs? I don't know. (Although He knows I pray for them.) But isn't it humbling to think that God is as worthy of our praise after we strike out as He is when we knock it out of the park? When in our slumps does God slump? Exactly. Even when we're in a drought, He still reigns. Yet for some reason we seldom punch the sky in praise when we swing and miss.
--J.P.
PRAYFIT NUTRITION: LATE NIGHT SNACK How good choices after dark can keep you on track
Do you find yourself hungry late at night? Do you tip-toe into the kitchen without knowing which foods won't damage your waistline or health ? Well, here are some good late night choices.
If you have some natural peanut butter handy, a spoonful will provide healthy fat to help you feel full but you'll also get some much needed protein. If peanut butter is not your favorite, try having some hard-boiled eggs handy. Eggs will also help you feel satisfied without ruining your day via extra calories. And finally, you might even try a serving of casein protein powder mixed in water. Casein is a slow-digesting protein that will stay in your stomach longer than most other protein sources. And that's important if you're trying to save more muscle tone during the overnight fast.
Finally, if you seem to be excessively hungry every night, you need to look at your dinner and make sure you're having ample healthy fats and protein, perhaps dropping your carbs slightly each night.
SHEEP AMONG WOLVES
May 18, 2010Read: Matthew 10
"I am sending you out like sheep among wolves. Therefore be as shrewd as snakes and as innocent as doves." --Matthew 10:16
Finish this sentence with the name of your profession: I'm a forgiven, passionate, fully-devoted follower of Jesus Christ, cleverly disguised as a ________________.
In my case, I fill the blank with "fitness expert," but you might write in lawyer, doctor, teacher, student, body shop manager or homemaker.
But no matter what, take courage. We're everywhere.
--J.P.
SUSTAINABILITY The key to long-term health lies in balance
Did you try yesterday's PrayFit Workout of the Week? If so, you know that it's a five-day challenge where your goal each day is to improve on what you did yesterday. Getting after it today, however, may seem a bit difficult if you're sore or fatigued from yesterday's session. But don't walk away from the routine just yet -- this lack of commitment may be habit forming.
Many people have long-term fitness or health goals, yet so many begin diets and fad routines that have short-term lifespans. As a rule of thumb, pick a plan that you can sustain for years, or indefinitely. If it seems unreasonable or impractical, it probably is. But the only way to learn what is sustainable and what is not, is to try proven meal plans and fitness routines -- such as those here at PrayFit -- and challenge yourself to see how you do. What looks difficult on paper, for example, may not be as tough once you start building positive healthy habits. Remember, body, mind and spirit are incredibly adaptable.
That's why I'm so proud of our latest work, EXTRA LEAN: The Fat Burning Plan Which Changes the Way You Eat For Life, which I co-authored with Mario Lopez. While people are losing a lot of weight initially, it's really about the principles they're learning that will make the most difference in the long run. It's about balance -- a comfort zone that lies firmly at the middle of dietary extremes. Success, as it turns out, is immensely dependent on sustainability. PrayFit, not coincidentally, lives at the crossroads of productivity and sustainability.
A CHAMPION'S DNA
May 17, 2010Read: Luke 17
"One of them, when he saw he was healed, came back praising God in a loud voice. He threw himself at Jesus' feet and thanked him." --Luke 17:15-16
Our DNA is remarkable. Our microscopic fingerprint. A double-helix with 25,000 regions of genes that tell the body how to build itself. And we're getting better at reading it. Want to know if your child has the genetics of an all-pro athlete? There's a gene for that. Or maybe even more importantly, there's a gene that determines motivation to become an all-pro athlete. One's genetic make-up can tell us so much about our future. The smarter we get, the better we'll be at predicting all sorts of things from the likelihood of certain illnesses to athletic ability.
Aren't we glad that Heaven isn't determined by our DNA? When ability falls short and capability fails miserably, Jesus touches our hearts and leaves a permanent imprint of a nail-scarred hand; the only statistically significant indicator of one's destiny.
--J.P.
PRAYFIT WORKOUT OF THE WEEK Short on time and resources? Let this 20-minute, at-home, full-body blitz get your day (and week) started on the right note
Run in place for 1 minute. (you can also do jumping jacks and/or jump rope) Bodyweight squats for 1 minute Jump squats for 1 minute Rest 1 minute
Bodyweight squats for 1 minute Jump squats for 1 minute Rest 1 minute
Power Push-ups for 1 minute Standard Push-ups for 1 minute Rest 1 minute
Repeat Entire Sequence For additional work, add 2 minutes of crunches between the squats and push-ups.
If you liked today's workout, jot down your performance and beat the number of reps you were able to achieve in 20 minutes each day for 5 days. Are you up for the challenge? Remember, the ones who make a difference with their bodies, minds, hearts and souls are the ones who show up.
LET FRIDAY BEGIN
May 14, 2010ReadL Psalm 121 "My help comes from the Lord, the maker of heaven and earth." --Psalm 121:2
It's Friday. The ninth inning. The fourth quarter. The last period.
When coaches encourage their players to "leave it all out on the field," it's not to sure-up a victory or avoid defeat, but more so to prevent regret either way.
Of all people, Jesus understood Friday. If anybody ever had cause to hesitate before Friday's first step, He did. But He finished the game. He suited up and took on the best the world had to offer by offering himself for the world.
Kinda takes the sting out of our Friday, doesn't it?
--J.P.
FORM RULES Next week, we'll begin providing a "Workout of the Week," and before we do, we always like to stress the importance of body alignment during a lift. No matter what, remember there's nothing more important than safety, and it all starts with spinal alignment.
Proper alignment consists of a slight curvature in the lower back, a slight outward protrusion in the thoracic spine, and a slight, natural curvature (reverse S curve) of the cervical spine. One way to maintain such alignment throughout a training session is to constantly make sure that your chest is up, back is flat and your head is neutral. For example, as you prepare to get into position for a bent-over row, you should be reminding yourself, “Chest up, back flat, head straight.” The more you make this a practice, the more it’ll become second nature. And such a reminder should be applied to practically every single exercise, because doing so ensures not only your safety, but also puts you in the strongest possible position for the lift. Unless you’re performing a stiff-legged deadlift, which allows for the slight rounding of the lower back, you should always keep to this axiom.
STAND BY FOR NEWS!
May 13, 2010Read: 1 Kings 10
"But I did not believe these things until I came and saw with my own eyes. Indeed, not even half was told me; in wisdom and wealth you have far exceeded the report I heard." --1 Kings 10:7
I'm likely dating myself but I grew up listening to Paul Harvey on the radio. Many of you might remember his opening line, "Hello Americans, this is Paul Harvey. Stand by for news!" with added emphasis on "news." Others might recognize his classic closing salutation, "Paul Harvey...good day!"
But my favorite part of his legendary broadcast was a frame called, "The Rest of the Story," where we'd wait in wonder as he took us down a historical path on any number of subjects before finally unveiling the surprise at the end.
Our lives might be a lot like a Paul Harvey story. After all sorts of twists and turns, pitfalls and mountain tops, breakdowns and breakthroughs, God will unveil Heaven. And though we've read about streets of gold and those gates made of pearl, we will someday see how words failed. And I like to think that maybe, just maybe, God will look at you and He'll look at me with tear-filled eyes and say, "And now you know, the rest of the story."
--J.P.
ANSWER TIME In keeping with today's theme of unveiling something, I thought I'd give the answer to the quiz from earlier in the week. Here's what we asked:
1.T or F:You can lift more weight during a Smith machine bench press than a standard bench press. 2.T or F:You can lift more weight during a Smith machine overhead press than a standard barbell overhead press.
Answers: 1) F 2) T
Why: Whenever you're talking about machines, especially the Smith machine, you have to consider the fixed path. And some people automatically assume that since the Smith machine removes the need to balance the weight and that all you have to do is press, then surely any exercise would be easier on the Smith than on a standard exercise. However, during some standard exercises, the bar takes a slight arc-like curve in order to be performed best. The bench press is a good example. For someone to perform best on the bench press, the bar goes down to the lower chest then up and over the face and not straight up to the ceiling. So the Smith prevents that strong, powerful arc making it more difficult than the standard version.
The same reasoning that makes the Smith bench more difficult than the free-weight counterpart is why the overhead press press on the Smith is easier than the standard overhead press. Both have a straight up and down motion so when you remove the need to rely on stabilizer muscles to balance the weight, then yes, the Smith move is in fact easier than the barbell version.
And that, folks...is the news.
THE BIGGER PICTURE IS YOU
May 12, 2010Read: Psalm 139 "I praise you because I am fearfully and wonderfully made." --Psalm 139:14
Have you ever noticed that when you're shown a photo, the first thing you do is look for your own face? Mission #1 is to find yourself in the frame, and only after you've done so, can you fully enjoy the bigger picture. Not sure why, maybe it's just our nature.
Aren't we glad God does the same? Take a snapshot of the world and all He sees is you. To Him, as it turns out, we are the bigger picture. (So smile!)
--J.P.
PRAYFIT NEWS: To all of you who haven't heard, PrayFit: Your Guide to a Healthy Body and Stronger Faith in 28 Days is now available for pre-order at Amazon.com! To order yours today, click here. For those of you who have pre-ordered already here at PrayFit.com, feel free to order direct through Amazon to ensure speedy delivery when the book drops in December!
THE MACHINIST Up your safety, keep your gains with machines
Many experienced gym goers tend to shun machine work, arguing that free weight moves are the best -- and maybe only -- way to build serious strength or muscle. The truth is that free weights should form the base of your resistance training program but machines definitely have their place.
The iron lovers would remind you that machines take you through a predetermined range of motion, limiting the involvement of smaller, stabilizing muscles with a given exercise. For a beginner, however, this is a perfect training tool -- you can move the weight without worrying about balance or possible limiting factors with other muscles. For example, you may not be able to bench press a ton with a set of heavy dumbbells, but you may be very strong on a seated, machine version of the same exercise. The exercise will still target your pecs -- and, to a smaller degree, your deltoids (shoulders) and triceps -- and prepare you for an eventual transition to dumbbells and barbells.
Another big perk? You can train heavy with machines by yourself. No need to drag someone away from his set to make sure a bar doesn't crush you. Simply sit, place the pin and press away.
Beginners: The bulk of your work can be on machines but as you gain strength and comfort with each exercise, you should start implementing light, free-weight moves.
Intermediates: Most of your moves should be free weight exercises but toward the end of your workouts, as energy wanes and form deteriorates, it's a good idea to use machines to reduce the risk of injury while keeping your workout volume the same.
Advanced: Everything works. Nothing works forever. As an experienced lifter, you should constantly be changing your routines. Try a machines-only week or two at the gym to focus on moving weight without the worry of injury. Or use a machine move at the end of each bodypart routine for your advanced work like drop sets, higher-rep sets or forced reps.
THE GUIDING LINE
May 11, 2010Read: 1 Corinthians 2
"However, as it is written: 'No eye has seen, no ear has heard, no mind has conceived what God has prepared for those who love him.'" --1 Corinthians 2:9
No matter how much I've studied the field of exercise physiology and regardless of my life's experiences, the last few days have reassured me of one undeniable fact: I can't swim to save my life. I was reminded of that today after reading one of Prayfit VP Eric Velazquez's amazing articles on swimming and then hitting the pool myself for some rehab.
Not only can I not swim, but I never knew how important the solid black was at the bottom of the pool. To a land dweller, those lines mean nothing. But to a swimmer, amidst the waves, adjacent athletes and countless other distractions, it's a life line. Disregard it, and not only do you risk wasting time, but you miss the warning of the fast-approaching wall.
Lord, help us keep our eyes fixed on you. There's nothing worse than coming up for air to find we've drifted off course.
--J.P.
CALLING MR. SMITH
For those of you who hit the weights each day, this one's for you. Time to answer a few questions on one of the most helpful pieces of equipment in the gym: the Smith machine. This pulley-controlled system can help you gain muscle and strength but do you know why?
1. T or F:You can lift more weight during a Smith machine bench press than a standard bench press. 2. T or F:You can lift more weight during a Smith machine overhead press than a standard barbell overhead press.
EXTRA CREDIT! Think you got both answers right? The first one to list your answer below in the comments section, complete with "the why," and you could win your choice of a PrayFit hat or t-shirt! Remember -- the winner must get both answers right and be correct on the reasoning.
UNCOVERED
May 10, 2010 To all the PrayFit faithful, we give you your cover. We didn't want to wait another minute before showing you the beautiful cover that our publisher, Regal Books, has created with the manuscript. We are absolutely thrilled at what they've done. This first edition hits bookstores later this year, but we wanted to unveil the cover now to continue building momentum and familiarity with this blessing.
You can reserve a copy of our first run by clicking here.
Lord, we love you and we thank you for this blessing. May everything we do at PrayFit bring you praise. It's all about you, Lord. And we know that if you're not in it, it won't last. Thank you Jesus for salvation, for our health, and for this opportunity. Please bless it Lord, anoint it and send it. In Jesus' name, amen.
Without further adieu, we give you...your cover. Have a blessed week!
--J.P.
NEWSWORTHY
May 7, 2010Read: Matthew 28 "Therefore, go and make disciples of all nations." --Matthew 28:19
Isn't it interesting how quickly we want to share good news? The better the news, the sooner we want to spread it. Well, the good Lord answered many, many prayers when the doctor told me today that my neck was healing well. Today marked a critical, 12-week test point, and the doctor says I'm right on track. When I heard it, I hugged him. Seriously.
Isn't it interesting how we react when we hear good news? Especially when it's your good news. All day long, I found myself calling the family and friends who had been praying for the word. I even felt like telling the parking lot attendant and the guy behind the counter at the gas station. For some reason, they just had to know.
Friends, we've been made whole. When we accept Jesus, He cures our worst ailment. We have very good news to share, amen?
--J.P.
LOVELY BONES
So we've thrown a number of important items of bone health at you this week. Much of it may seem textbook but many of us just don't get enough of the basics which is why it's important for this kind of review. So here are the National Osteoporosis Foundation's top five steps of prevention of osteoporosis.
1 Get your daily recommended amounts of calcium and Vitamin D 2 Engage in regular weight-bearing exercise 3 Avoid smoking and excessive consumption of alcohol 4 Discuss bone health regularly with your doctor 5 Have a bone density test done
SELF-MADE
May 6, 2010Read: John 19 "Do you not know I have the power to have you crucified?" --John 19:10
You can't pick up a newspaper without seeing someone described as "self-made". Look to any industry, and there's someone who claims they got to the top on their own; the captain of a solo flight from rags to riches. Well, thinking we've made it to the top of anything alone is not only tough to swallow, it's dangerous to digest. Like someone once said, "A self-made man runs the risk of worshiping their creator."
Pilate took that risk. He raised his resume in the face of Jesus and beat his own chest. "Don't you know?...I have the power? ...To have you crucified? But Jesus 1) was all-knowing 2) gave power to the hurricane and 3) willingly climbed on the cross.
So really, Pilate had no grounds to question, no room to boast and no evidence to presume. And neither do we.
--J.P.
(VITAMIN) D UP! A big part of bone defense involves this crucial vitamin
Vitamin D plays an important role in protecting your bones. Your body requires vitamin D to absorb calcium. Studies show that people with low levels of vitamin D have lower bone density or bone mass. They are also more likely to break bones when they are older.
The National Osteoporosis Foundation (NOF) recommends that adults under 50 get 400-800 International Units (IU) of vitamin D daily, and that adults 50 and over get 800-1,000 IU of vitamin D daily. There are two types of vitamin D supplements, vitamin D3 and vitamin D2 -- both are solid choices for bolstering bone health.
SUPER SAVIOR
May 4, 2010Read: Isaiah 53 "But he was wounded for our transgressions and bruised for our iniquities and by his stripes we are healed." --Isaiah 53:5
If you happened to see the Kentucky Derby last week, you were witness to a fantastic story, both on and off the track. One man's name was selected among 67,000 others, then given $100,000 to place a bet on any horse in the field. Winner take all.
When Glen Fullerton entered Churchill Downs that morning, all he had was a gift and a choice. And after all the advice and the pre-race odds, he used both. The split-second that Super Saver crossed the finish line in front of nineteen other horses to win the fastest two minutes in sports, Glen Fullerton became a wealthy man.
It seems we walk into this life a lot like Glen did the Derby; with a gift, a choice and a super Savior to do the rest.
--J.P .
SAVING THE BONE SAVIOR What foods interfere with, or improve, the absorption of calcium? Continuing with our discussion on bone health, we want to briefly touch on those kinds of foods that might hinder absorption of the bone-boosting mineral calcium. Again, our source is the National Osteoporosis Foundation.
Foods with high amounts of oxalate and phytate reduce the absorption of calcium contained in those foods. Spinach, rhubarb and beet greens are examples of foods that are high in oxalate. While these foods can be an important part of a healthy diet, they are not good sources of calcium.
Legumes, such as pinto beans, navy beans and peas, are high in phytate. You can reduce the phytate level in beans or legumes by soaking them in water for several hours, discarding the water, and then cooking them in fresh water.
One hundred percent wheat bran is a food that provides fiber but is unfortunately also high in phytate. It is the only food that appears to reduce the absorption of calcium in other foods eaten at the same time (for example, eating wheat bran cereal with milk). If you are taking calcium supplements, you may want to take them two or more hours before or after eating any foods with 100% wheat bran.
A diet that is too high in animal protein, sodium, and caffeine can decrease calcium absorption. A person’s daily calcium needs increase when they get too much protein and sodium. You can offset the calcium loss from caffeinated drinks such as coffee and tea by adding milk or extra calcium to your diet. If you consume any foods or drinks that may interfere with calcium absorption, you may want to take your calcium supplements at a different time of day.
MIRACLE GROW
April 30, 2010Read: Luke 19 "'I tell you,' he replied, 'If they keep quiet, the stones will cry out.;" --Luke 19:40
Yesterday, I shared the following on Facebook:
"I know I'm getting older and much more sentimental, because few things in life nowadays are as great as overhearing my wife talking to her plants."
Can you relate? Her voice changes in pitch as she compliments and encourages. She apologizes to those not getting enough sun and to those getting too much. Supplying all that love simply brings her pleasure.
I like to think about how sentimental God must be. He cares for us, talks to us, feeds us and protects us. We're alive simply for His pleasure, and He loves to watch us grow. But the cool thing is, we're the part of His creation designed to thank and praise Him in return. If we get fulfilled when the things we love respond, just imagine God, seeing and hearing us do the same.
--J.P.
GOT BONES?
Next week we're going to be looking deep into bone health, with calcium as our primary focus. Calcium is a mineral that is essential for life, yet the majority of Americans do not get adequate calcium on a daily basis. And you can file the following under gross: Each day, our bodies lose calcium through skin, nails, hair, sweat, urine and feces. Uhh...ew. The human body cannot produce calcium on its own. That’s why it’s important to try to get enough calcium through the foods we eat.
DID YOU KNOW? When the diet does not have enough calcium for our body’s needs, calcium is taken from the bones? That's a less-than-stellar fact that more people should consider. (Source: American Osteoporosis Foundation)
PRAYFIT: NEWS AND NOTES >> Thanks to your visits, support and prayers, PrayFit is now only months away from the release of its first book. Reserve it here! >> Baseball season is in full swing and PrayFit endorser Josh Hamilton is back in action for the Texas Rangers. Find out who else is supporting PrayFit by clicking here. >> Prayer. It's our push-to-talk connection to God. Here's what the rest of the PrayFit community is praying about this week. >> Journaling is an essential part of progress. Click here to start your own PrayFit workout journal or to leave comments with others.
GOSPEL'S LIGHT
April 29, 2010Read: Philemon 1
"I always thank my God when I remember you in my prayers." --Philemon 1:4
A bit of a detour today, but I wanted to update everyone on yesterday's events. I had the honor of meeting with the ladies and gentlemen of Gospel Light, the publisher of the first print edition of PrayFit, due in bookstores January 2011. Talk about surreal. I walked into a room and saw the over-sized cover of a book that you helped create. To say I had a lump in my throat would be an understatement.
So rather than our standard fitness devotional today, I'd like to take the opportunity to thank the PrayFit faithful for your prayers, thoughts, comments and feedback. You're the reason I was in that room yesterday and the reason I type this sentence. I would also like to publicly thank the folks at Gospel Light for the invitation, the hospitality and for believing in the concept of PrayFit.
But here's the truth: we've only just begun. We have a lot of work to do, and we need your help. While the room yesterday was full of sales agents, publicists and managers who are eager to spread the news, we need to do our grassroots diligence to get PrayFit into as many churches and homes as possible. So please, tell someone to give us a visit. Invite them to the intersection of faith and fitness. Show the site to your pastors and have them invite us to pay a visit. But most importantly, remember us in your prayers. We're here, with lumps in our throat, ready to help you and those you love get spiritually and physically fit.
In Jesus' name we train, Team PrayFit
EARLY BIRD: Make sure you get in on the exciting first run of PrayFit in print. Click here to reserve your copy today!
JUST SAY THE WORD
April 28, 2010Read: Matthew 8 "The centurion replied, 'Lord, I'm not worthy to receive you into my home, but only say the word and my servant will be healed.'" --Matthew 8:8
Last night I received a call from a good friend I haven't spoken with in a while. He was calling to see how the healing was going. I told him we're waiting on the May 5 check-up to make sure all is well. He replied, "We're just going to say the word, pray and believe." I immediately thought of something I read from Max Lucado:
I love the story of the private who ran after and caught the runaway horse of Alexander the Great. When he brought the animal back to the general, Alexander thanked him by saying, “Thank you, captain.” With one word the private was promoted. When the general said it, the private believed it. He went to the quartermaster, selected a new uniform, and put it on. He went to the officers’ quarters and selected a bunk. He went to the officers’ mess and had a meal. Because the general said it, he believed it.
Like the centurion, the private, or as my dear friend so perfectly reminded me...let's just take Him at His word. When God says it, let's believe it. Amen?
--J.P.
RAPPING ABOUT REPS Learn more about how to select weight and rep ranges for max results
So, we've been getting a number of good questions regarding rep ranges and rep max (RM), so whether you're just joining the conversation or you've been here all week, here’s a quick review of the general rep range as it pertains to a particular goal and its associated RM percentage.
Reps Reps %RM Size 8-12 70-80 Strength 3-6 85-100 Power 3-8 0-80
Max Math: A Review Research shows that if you don’t know your 1RM, you can still estimate it with accuracy as long as you can determine at least your 5RM. So we’ve provided an equation of determining your 1RM through your 5RM. Since many of you might train alone, and the ability to test your 1RM might prove difficult or even dangerous, this could be your best way to go. To test yourself, choose a weight with which you can do five reps to failure. Then plug that 5RM weight (in pounds) into the following equations.
Upper body (5RM x 1.1307) + 0.6998 = 1RM
Lower body (5RM x 1.0970) + 14.2546 = 1RM
You can also use this handy reference chart anytime you attempt programs you might read here at PrayFit or in other fitness and training manuals. So for example, your 1RM corresponds to 100 percent of your rep max. Your five rep max is approximately 87 percent of your rep max.
Reps/%RM 1/100 2/95 3/93 4/90 5/87 6/85 7/83 8/80 9/77 10/75
A SEASON OF VICTORY
April 27, 2010Read: Revelation 7 "These are they who have come out of great tribulation, they have washed their robes in the blood of the lamb." --Revelation 7:14
Today a tradition continued as last year's World Series champions got the honor of visiting the White House and were congratulated by the president. Score the most runs and make fewer mistakes than any other team, and you get to meet the leader of the free world. If you win, you're in.
But the bible says Heaven will be a much different story. His story, actually. And while I have no idea what to expect, I do know we won't be there because of how well we performed or that we made fewer errors than the next guy. No, unlike a White House visit, a Heavenly home has a much higher price than anything our own sweat and tears could ever afford.
--J.P.
ASK THE TRAINER What is the point of knowing your one-rep max (1RM)?
Q: What is the point to knowing your 1RM as you talked about in yesterday's post?
--Catrina
A: Thanks for the question, Catrina. Well, basically, certain muscle fibers respond to a certain rep range. In other words, the fibers most responsible for tone and speed respond to a certain weight or percentage of rep max (RM), while the fibers most responsible for endurance respond to another percentage of one’s RM. It’s important for people to know what weight causes failure from 1-20 reps so that they can gauge what weight to choose for a particular exercise as they pursue a specific goal.
Someone who is wanting to gain strength wouldn’t necessarily reach for weight that would allow them to do 20 reps when they should be concentrating on sticking with weight that causes them to fail around six reps, since the strength fiber responds to weight that causes failure from 1-6.
Put simply, knowing what weight to use is as important for reaching your goals as, say, exercise selection, exercise order, rest periods or any other training variable. So calculate your rep max on key exercises and watch your body change!