Since 2009
THE PRAYFIT DEVOTION
RIGHT WHERE HE WANTS US
June 24, 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.
"As a result, it has become clear throughout the whole palace guard and to everyone else that I am in chains for Christ. Because of my chains, most of the brothers in the Lord have been encouraged to speak the word of God more courageously and fearlessly." (Philippians 1:13-14)
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." I 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.
STRESS LESS Improve your health in a heartbeat by worrying less This week we've talked about some practical ways to begin the spring season in a healthier way, and today we tackle one of health's biggest foes: stress.
"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. Whatever you have learned or received or heard from me, or seen in me—put it into practice. And the God of peace will be with you." --Philippians 4:8-9
Stress is powerful, causing too many ailments to fit on this page, but when we worry and fret, one way the body responds is by raising levels of a specific hormone called cortisol. Cortisol is known as the stress hormone, since it's elevated in time of our "fight or flight" response to stress. A normal or mild increase in cortisl is good for immune function and a healthy memory. But rampant levels of the stuff due to mismanaged stress could do us harm such as:
>> Impaired cognitive performance >> Suppressed thyroid function >> Blood sugar imbalances such as hyperglycemia >> Increased blood sugar >> Decreased bone density >> Decrease in muscle tissue >> Increased abdominal fat
So not only do we need to continue to make conscious efforts with our food and activity, but controlling our levels of stress and at home can make a big difference in our overall goals of abundant health. Pray constantly, exercise often and eat well.
Originally posted 3/25/10.
TOTAL RECALL
June 23, 2010Read: Matthew 27
"Now Jesus stood before the governor. And the governor asked Him saying, 'Are you the King of the Jews?' Jesus said to him, 'It is as you say.'" --Matthew 27:11
Sender would like to recall the previous message...
You've probably seen that note in your inbox from time to time. And while it always strikes me as funny to receive it (seeing as I've already read the message), I can definitely relate to the person who sent it. How many times have I said something that I want to quickly retract? Even if I felt I had the right to sound off, I often want to hit the recall button and take it all back. Unfortunately, the damage I caused with my big mouth is already done.
"Now Jesus stood before the governor. And the governor asked Him saying, 'Are you the King of the Jews?' Jesus said to him, 'It is as you say.' And while He was being accused of the chief priests and elders, He answered nothing. Then Pilate said to Him, 'Do you not hear how many things they testify against you?' But He answered him not one word, so that the governor marveled greatly." --Matthew 27:11-14
If anyone had the right to speak up, Jesus did. In His own defense He could have breathed a small hurricane, or whispered a call for the angels to flank His side, but He didn't. Innocent of all charges, our hopeless calls for help left Him speechless, and our fate was sealed with His lips.
So today, let's challenge ourselves to hold our tongues, even when nobody would blame us. And when the urge to show teeth in anger overwhelms, let's remember that lions don't have to roar.
Jesus -- the lamb Himself -- taught us that.
--J.P.
ACCOUNT-ABILITY Building a support structure is an easier way to reach your goals We've been talking about practical steps toward better health and fitness. We've looked at creating a no-buy zone for the kitchen, and daily decisions when you're out and about to help burn extra calories. Today, we want you to tell someone about your commitment and ask them to hold you to your goals.
Perhaps you want someone to hold you accountable to: Lose five pounds this month Only have one desert this week Exercise at least 30 minutes each day for five days straight All of the above
What is the one goal you want to accomplish more than anything else? Wanna lose 50 pounds in a year? Run a marathon? Drop five dress sizes? We want you to share it, because we want you to achieve it. If you don't tell us, tell someone. Put yourself out there and commit to it.
>> CREATE YOUR OWN WORKOUT JOURNAL: Accountability starts here. Start building your own support system by keeping a PrayFit workout journal. To get started, click here.
Originally posted 3/24/10.
TRAINING THE INNER MAN
June 22, 2010Read: 1 Timothy 4 "For physical training is of some value, but godliness has value for all things, holding promise for both the present life and the life to come." --1 Timothy 4:7-8
On yesterday's PrayFit Daily, we reminded ourselves about the perspective of fitness -- how this body and this life are not "The Mecca," but please read how our friend and PrayFit contributor Pastor Jimmy Page explains the intersection of faith and fitness. We trust you'll find it as inspiring as we did.
"I love the fact that Paul draws a comparison between physical and spiritual training. But most of us do one of two things with this passage – we either completely discount the benefits of physical training or we miss the fact that we should actually engage in spiritual training.
Neither of these responses is correct. Clearly, spiritual training in godliness is far superior to physical training. Eventually, our body is going to wear out and break down; thankfully, we will receive a new, incorruptible body in heaven! But that doesn’t mean that we shouldn’t take care of everything that God has entrusted to us – including our bodies.
In fact, we are called to love God with all of our mind and strength. Our physical condition will have a direct impact on the clarity of our thinking, our moods, our emotions, our energy and our strength. Proper nutrition and exercise also help us prevent disease.
And for those of us that understand how important it is to be physically healthy, we often miss the fact that we need to train spiritually! That means we need a plan. And we need to sacrifice time, effort, and energy in order to get stronger in our relationship with God. It’s time that we do whatever it takes to renew our mind, hear from God, be refreshed, and combat the influence of our flesh and the world.
For some of us, if we trained physically like we do spiritually, we'd be morbidly obese. For others, if we trained spiritually like we do physically, we'd be missionaries."
ABOUT PASTOR JIMMY PAGE Jimmy serves as the Vice President of Field Ministry and National Director of Wellness for the Fellowship of Christian Athletes (FCA). For nearly 20 years, he has been a leader in the medical fitness industry, operating wellness facilities affiliated with Sinai Hospital and Johns Hopkins. He currently hosts a daily radio segment and podcast called Fit Life Today, offering a blend of spiritual and physical health principles that promote abundant life. Page's book, "Wisdom Walks: 40 Life-Changing Principles to Live and Give," a field manual for mentoring the next generation, is available now.
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FORGET ABOUT EASY The path of least resistance is the wrong one when getting fit
Late night infomercials make us laugh for a number of reasons. Fitness-related products are particularly interesting because a great deal of them promise fitter bodies by making exercise easier. Well, getting stronger and healthier should be enjoyable, but it doesn't have to be easy. In fact, your body always responds better when challenged to do more -- not less. Here are a few ways you can build small challenges into your daily routine to make your body respond. Keep your credit card in your pocket, where it belongs.
1 TAKE MORE STEPS: Locomotion is one of the easiest ways to get your body working harder everyday. Park farther away when you arrive at work or school and especially the gym. When you head out to lunch, mix in a walk around the food court before settling on your fare. Make it part of your routine to walk with your spouse, partner, kids or pets every night after dinner.
2 TAKE THE STAIRS: As we've discussed previously, the legs contain a large percentage of your total musculature. So mix in additional work for them -- and burn more calories -- by taking the stairs whenever possible.
3 ALWAYS DO BREAKFAST: Yes, we're all in a hurry in the morning. But as you work to spend more time in the Word upon waking each day, you should also build in time for breakfast. Having a breakfast high in protein and healthy carbohydrates helps to wake up your metabolism, recover from yesterday's workout, sustain energy levels and promote satiety.
These are just a few of the ways you can challenge your body and get fitter each day.
Originally posted 3/23/10.
THE "MECCA"
June 21, 2010Read: Genesis 11
"Then they said, 'Come, let us build ourselves a city, with a tower that reaches to the heavens, so that we may make a name for ourselves and not be scattered over the face of the whole earth.'" --Genesis 11:4
Recently, I spent a day directing a photo shoot at Gold's gym in Venice, Calif., arguably the world's hub for bodybuilding and fitness. A couple of years removed from the magazine business, the spectacle was eye-opening. Above the over-sized mirrors are the words "THE MECCA," the massive letters easily 10-feet tall apiece. And if you look around the room, the word is as appropriate as it is misleading, because many in the mirror really do believe they've arrived.
Now is a perfect time of year to make new commitments to greater health, but like we've said from the beginning, it's not about the body. At PrayFit, we believe our mission toward greater fitness is all about obedience and never about perfection. Our mantra is that it doesn't matter how big we get in life, but that embracing our smallness each day is what matters most. Remember we serve a great, big God, which makes us no match and a perfect match all at the same time. For that reason, it's only after He's arrived, that we'll ever be able to claim the same.
--J.P.
SUMMER SLIMDOWN Start shedding bodyfat with this simple, if grueling, lifestyle change Looking to really get ready for the beach? Well, while planning your workouts is important, it may be more critical to clean up your diet. So, it's time to pick out all the old, processed bags of food and replace them with wholesome food choices.
Today, the first Monday of spring time, the task is simple: gut your kitchen, ridding it of foods that do little to help you achieve balance, let alone allow for a fitter, healthier physique. But before you replace them, make a list of what shouldn't be and post it somewhere you'll see it often. That way, if it's on that list, it'll never find its way on a new grocery list again.
We're asking the brave ones to share their "do not buy" lists on the forums. Welcome to spring! Let's spread the health.
>>NUTRITIONAL SPRING CLEANING: What types of foods do you have in your pantry that need to go? Let us know on the forums!
Originally posted 3/22/10.
EXTREME MAKEOVER: HEART EDITION
June 18, 2010Read: 2 Corinthians 5
"Therefore, if anyone is in Christ, he is a new creation; the old is gone, the new has come." --2 Corinthians 5:17
Last year, I had the privilege of spending a week on the set of ABC's Extreme Makeover: Home Edition. When it aired a couple weeks ago, I remembered the feeling I had when that family first answered the knock at the door, then came back a week later to a brand new house. Talk about gut-wrenching! Someone they never expected came into their world and freely gave them something they couldn't afford on their own. He saw where they lived and said you don't have to live here anymore.
As I stood and watched the process, I couldn't help but think of Jesus. Just like we did for that family, He knocks gently, anxiously awaiting our answer. But rather than calling for a wrecking ball, He does the unthinkable: He moves in. Instead of a hammer, He carries a suitcase. He gives us something we could never afford on our own--Himself--saying we don't have to live here anymore, alone.
--J.P.
DID YOU KNOW? Sodium, because of its connection to blood pressure, has been given a bad rap and people have started to think twice about salting their food. According to renowned exercise physiologist, Dr. Jim Stoppani, the Institute of Medicine states that people should be cautious in consuming more than 2,300 mg of sodium per day. This warning is especially true for those individuals who are salt sensitive or have a history of heart disease. However, a review published in the American Journal of Medicine found that people who consumed less than the IOM's recommended 2,300 mg of sodium per day actually had a 37% increased risk of dying of cardiovascular disease than those who ingested more. Hmm, please pass the salt.
Originally posted 3/1/2010.
SPIRITUAL SIX-PACK
June 17, 2010Read: Luke 11
"Blessed are those who hear the word of God and obey it." -- Luke 11:28
I started reading fitness magazines in my sophomore year of college, when my coach told me I needed to add 10 pounds of muscle if I ever expected to hit the ball out of the infield. So, for the next few months, I read every issue of Muscle & Fitness cover to cover and made myself familiar with the squat, bench press, deadlift and power clean. I came back with those 10 pounds that next year and saw my batting average jump 90 points. Go figure.
Since then, I've been a sponge for all things fitness. These days, I experiment with things that I learn from the experts I interview, before you ever get to read it at your local newsstand. It's served me well, I think. Since college, I've added another good 20 pounds and have stretched the tape measure on my arms, chest and legs. But no matter how many times I interview people about how to get that lean, clean six-pack, I can't seem to make the requisite changes to my diet. And the bottom line is that without doing x, y and z with my nutrition, I'll always have that last vestige of fat around my lower abs.
I know, but I don't do. I know what I want, I know how to get it but I just can't put the pieces together. It's frustrating.
Similarly, there are those that carry a broad knowledge of the bible but they can't seem to connect with their faith. They want a deeper, more meaningful relationship with Jesus, but to them, He's still just the guy who's quoted in red letter text. They are vexed as to their inability to see His will for their life, wondering why they can't find that solid footing of faith that they so desire.
By coming to this site, it's obvious that you know what you want. The Good News is that the Lord authored the perfect program to get you there. You're reading it this morning and that's an important and necessary first step. But it's not just about retention -- it's about obedience. Knowing the Word is not a replacement for living it. And you might find that once you fully commit to the program, you'll be ready to unveil that final, polished spiritual six-pack.
--E.V.
PRAYFIT NUTRITION: THE RIGHT WHEY When you take your whey protein can make all the difference
Contrary to what Consumer Reports would have you believe, supplementing with protein is not only safe but it's extremely beneficial looking to build muscle and burn fat. Today, we will examine the importance of whey protein. This fast-digesting, muscle-building staple is vital to your efforts in the gym, but you have to observe dose and timing to get all its benefits.
Preworkout, the standard whey protein recommendation is roughly 20 grams, in most cases one scoop of powder mixed in water. This minimal dose helps to preserve muscle during your workout and help you get a jump start on the recovery process afterward. This dose should be taken a few minutes before your first set, but no earlier than 30 minutes preworkout.
Immediately after your workout, but no longer than 60 minutes after, you should take 40 grams of whey. More experienced trainers can take up to 60 grams, but 40 is plenty to maximize protein synthesis at a time when your muscles are craving the amino acids within the whey. And, the more efficient your body is at building muscle, the more efficient it becomes at burning calories, hence whey's underplayed reputation as a fat-burner. If you miss this muscle-building window, the whey is less effective at rebuilding broken down fibers and is more likely to just fall into the league of ordinary calories.
Originally posted 2/12/10.
WHOLE WHEAT
June 16, 2010Read: Matthew 13
“ … they will weed out of his kingdom everything that causes sin and those who do evil.” –Matthew 13:41
Jesus’ parables were always good, but some of them are kind of scary. Take, for instance, the parable of the wheat field: A righteous man sows wheat in a field, but while everyone is sleeping, his enemy comes and sows weeds in it, too. When the plants grow up and become evident for what they are, the field hands ask whether they should go pull out all the weeds, but the righteous man says no—that might hurt the young wheat plants. Let them grow together to the harvest, and then go pull the weeds and burn them, and gather the wheat into the barn.
I always read those verses for the big picture they represent: Two kinds of people. Heaven and Hell. Reward and damnation. Scary stuff.
But as I was reading this chapter just now, I felt like the Lord showed it to me from a different angle. It’s not just the big picture--people who are weeds and people who are wheat, and the eternal fates each can expect. The Kingdom of God—the people of God—have both weeds and wheat growing in our hearts as individuals. We are wheat, but God is intent on removing the works of the enemy—“everything that causes sin” -- from our hearts so we can be gathered into His barn blemishless, whole, shining and pure. He doesn’t despise us for our woundedness and immaturity—He loves us. He knows we have to go through a process of growing up, and He wants to make us whole and perfect and well, because He is gentle and He is good.
And somehow, there’s nothing scary about that at all.
–Karla Dial
PrayFit guest writer Karla Dial is a freelance journalist based in Colorado Springs, Colo., and has been an avid fitness enthusiast for 10 years. You can check out her PrayFit workout journal by clicking here.
PRAYFIT Q&A: WHY WEIGHT?
Q: Great stuff all week on the various "tools of the trade" -- barbells, dumbbells and cables. But I don't weight train. Can't I just rely on my daily run or the occasional pick-up game to get me super fit?
A: I suppose we got ahead of ourselves. This entire week we've been talking about all the gems of the gym, but we could be taking some things for granted. Many of you might not yet feel the need nor have any interest in weight training. You run, swim, walk or do other forms of exercise. And for that, we're grateful. However, we wouldn't be doing our job if we didn't highlight the all-important "why" to weight train as well as some of the things you could be missing out on.
We believe this to be true: training with resistance is the most effective way to exact drastic and lasting changes in body composition. Put another way, if you're really really looking to build a stronger, leaner, healthier body, then it's time to end the wait for weights. But that is the bottom line -- here are the broad strokes on the benefits of weight training.
Increased muscle tone Increased strength Stronger bones Higher resting metabolism Better posture Decreased blood pressure
The list could go on and on, but just like everything else at PrayFit, training is not just about how the body looks, but how it functions and allows us to better serve God. When you consider all of the benefits of weight training, we hope all this talk about cables, dumbbells and barbells could be something you "pick up" in the near future. When that happens, let us know.
>> SHARE A RECIPE: We're looking for a few good recipes! If you fancy yourself a healthy eater, drop us the "how to" on a few of your favorite dishes in the PrayFit nutrition forum.
Originally posted 3/13/10.
ALL THE BROKEN PIECES
June 15, 2010Read: 1 Corinthians 14 "For God is not the author of confusion, but of peace." --1 Corinthians 14:33
I've never been very good at riddles. My brain just doesn't work like that. Crosswords? Forget 'em. For the life of me, I can't keep from looking up the answers in the back of the book. But puzzles? Well, that's a different story. Loretta and I enjoy a good puzzle.
Shopping for one is easy...you just find a cool picture, and that's it. You bring it home, spread the puzzle out on the table, prop up the box cover with the photo on it and get to work. It's not long before what used to be in pieces begins to take the shape of the goal.
But how easy would it be if you took away the box with the picture on it? Tough, right? Or what if you turned off the lights, what then? No wait, I know...what if you never saw what the picture was supposed to be in the first place and you turned the lights off? How easy would it be to put that life, I mean, that puzzle together?
For those without Christ, that's how they live. They piece together hours, days and weeks, assembling a life without Christ, come what may.
As Christians, our lives are not easily assembled either. Though we have Christ as our picture of perfection, the bible as our compass, and more than enough light for a million-piece-life, we still stumble and struggle to put it together. Yet deep inside, we have peace. You know, there are many around us -- at work, at the gym, at school -- who try and assemble their life all on their own who don't have that peace. They're going on feel alone. In fact, maybe someone you know comes to mind as you read this sentence?
Maybe the only piece of their puzzle that's missing is you? Let's commit to sharing Christ with someone today.
--J.P.
LOW-CARB DIETING: THE TRUTH Reducing your carb intake can have a drastic impact on your body composition There are plenty of good things to be said about carbs. They are vitally important to performance and overall health. However, some of you have tried the low-carb route. And if you're like me, you've enjoyed it. I'm here to tell you that I am a believer in low-carb diets and their benefits for your physique -- when done correctly.
Carbs are a curious thing. Here's what I mean: your body does not require carbohydrates to function. This is because your body can make glucose out of amino acids when necessary. In other words, in the absence of readily available carbs, your body will find a way to make glucose for our brains to function. So while for athletic performance, carbs are important, if you're trying to trim down and lose weight, there's nothing in the world with going low-carb within reason.
If you're beginning a low-carb diet, the first step you might take is modifying your nightly meal, making it a high-protein, moderately high-fat meal. Fish, like salmon, is a good choice for evening meals because it has high protein and high healthy fat. But the low-carb mantra does not mean no carbs -- simply modifying your daily intake of carbs at each meal can drastically change your body, especially if you're currently on a high-carb diet. If you do choose to begin a low-carb diet, don't neglect fibrous carbs and green leafy vegetables throughout your day.
>> THE LOW-CARB DEBATE: Do us a favor and hit the boards and let's discuss low carb diets!
Originally posted 1/21/10.
ASKING FOR DIRECTIONS
June 14, 2010Read: Proverbs 3
"Trust in the Lord with all your heart and lean not on your own understanding; in all your ways acknowledge Him and He will make your paths straight." -- Proverbs 3:5-6
This may come as no big surprise, but...I hate asking for directions. Whenever my wife and I are looking for a place we can't find, I would rather recklessly continue the search than to stop and ask someone who knows the way. I will do that thing where I turn down the radio, expecting that the silence may somehow reveal the address I'm looking for. If I'm the one in the passenger seat -- as is often the case when my wife are road-tripping together -- I will even become rude or indignant, passing the blame onto her, even as I hold the map in my hand. In this sense, I suppose, I am very much a man. And somehow, I rationalize, stopping for directions will make me less of one.
This prideful devotion to my inner alpha male has, more often than not, resulted in me losing more time and getting more lost. Worse, it's often made it more difficult for me to find my way back to the freeway -- my only point of reference on a map that I should have been paying more attention to in the first place!
The problem with free will is our natural tendency to depend on ourselves. We like to try to figure things out on our own -- this is not a male-only inclination. Getting where we want to go will then somehow carry with it some kind of honor or prestige. It's a control issue.
But as I've found over the years, the times when I've tried to plot my own course -- the times when I've tried to find my way without listening to the Lord's directions, without seeing the path He's plotted out for me -- are the times when I've ended up the farthest from where I was supposed to be, when finding my way back to my only reference point seemed too overwhelming to even try. Perhaps you've done the same. Maybe you've continued going the wrong way for so long, you wonder if you'll ever find your way back. But here's the beauty of it: no matter how wayward you are on your journey, if you just stop and ask Him for directions, you can be back on the right path in no time.
--E.V.
TABATA: A CLOSER LOOK Learn more about the benefits of this challenging training routine
Tabata is a great, time-efficient way to build muscle and burn fat. This interval-themed protocol involves selecting a weight you can handle for 15-20 reps and performing reps for eight mini "segments" of 20 seconds, followed by 10 seconds of rest.
Like it's cardio cousin, high-intensity interval training (HIIT), tabata's main benefit comes through excess post-exercise oxygen consumption, or EPOC. This means that tabata has you burning more calories long after the workout ends, even at rest. This helps you to burn more fat throughout your workout week. During the workout, the volume of work you do increases blood flow, thereby feeding your muscles with more oxygen, nutrients and fat-blasting and muscle-building hormones.
Click here for a Tabata-themed, PrayFit Workout of the Week, then read below for tips to get the most out of it.
1 Weight selection: You'll want to choose a weight that allows you to complete as many as 20 reps in your first set, ideally closer to 15. That may sound light but the short rest periods will naturally slow your pace each segment.
2 Rest: Your rest periods are set at 10 seconds and for this training protocol to be effective, you need to stay true to that. This will become difficult as the work segments drag on. You will likely be huffing and puffing, as tabata impacts your aerobic and anaerobic systems, but getting back to work on time will help you to absorb tabata's full array of benefits.
3 Progression: If you are completing more than 10 reps on your eighth segment of any exercise, bravo -- but it's time to increase the weight or make the move more difficult. Even those who are incredibly proficient at push-ups may find it difficult to surpass 6-7 good reps by the eighth segment.
>> TOUGHEST WORKOUT EVER: Do you remember your toughest workout ever? A workout that you didn't think you would make it through? Share yours on the PrayFit forums.
Originally posted 2/9/2010.
ON YOUR MARK
June 11, 2010Read: 1 John 1 "If we confess our sins, he is faithful and just to forgive us our sins and to cleanse us from all unrighteousness." --1 John 1:9
Well, we're at the end of marathon week. If you missed any of the entries, we hope you go back a few days and catch up. But on this final leg, I'd like to go back to what Loretta said at 4:00 a.m. the morning of the race. Sitting on the edge of the bed, with barely enough light to tie her shoes, she paused. Her unpinned race number lay beside her, along with the invitation to the race, and with a nervous smile she said, "Am I really doing this?" "You're ready," I told her. "I'll see you at the finish."
And when I finally found her, 26.2 miles and just over four hours later, amidst the crowd and celebration, you know what she did? After a long, happy, tearful hug, she showed me her medal. Did she win? Well, in my book, yes. But actually, everyone had one. The prize went to anyone who accepted the invitation to the race.
Friends, God invites us to accept Jesus into our hearts and lives. When we do, we join a race He's already won on our behalf. Our job is to trace His steps and help others do the same. See you at the finish?
--J.P.
RESTED DEVELOPMENT
One thing we haven't discussed in our PrayFit marathon week? The importance of good rest following the race. In fact, experts say to take as long as a week or two to fully recover. Light activity like walking or easy swimming are excellent ideas to help the joints and muscles recover from the vigorous strain of a long run like the marathon, not to mention the weeks of preparation necessary to complete it.
Our plea to adhere to good rest is not limited to marathoners. If that were the case, few of us would be resting! So in general, our bodies need good rest and recovery time, so feel free to take time off every few months, performing mild activity for a few days at a time. Also, take time to get an adequate amount of rest each week. If you're sore, fatigued or otherwise limited, it could be your body's way of telling you to back off slightly. Serious lifters, for example, will train a single bodypart hard then rest it for a full week.
Rest will help your joints and muscles, while also providing your mind some time to recover.
PASSING THE FAITH ALONG
June 10, 2010Read: John 14 "You know the way to the place where I am going." --John 14:4
Hope nobody's tired of this week's marathon theme, because I'm definitely not running out of topics (Ouch!). But I did see something at the race last week that made me tilt my head and squint my eyes just a bit; something that seemed out of place--a relay team.
I never thought of a marathon as a team sport, but as it turns out, you can run relay-style. Every few minutes or so, I'd see someone run by carrying a baton they'd received from their forerunner, and I realized they're not in the race alone; for them to be running, there needed to be a hand off.
As believers, it's neat to think that as we run, we're collectively carrying a light that Jesus himself lit miles and miles ago. My forerunner was a sweet man named Henry Powell. Because of him, I'm in the race. And although I haven't always kept pace, because of my 'preacher man', I know where I'll be when I run out of road.
--J.P.
SO YOU WANNA RUN A MARATHON? (continued)
So if you have managed to stick to the site all week, you will have noticed a developing theme. First, we discussed how beginners should approach their training. Then, we spoke to intermediates. Today, we conclude with a training plan directed at our more experienced readers -- advanced runners who are looking to make a serious impression on the course.
ADVANCED: Advanced runners are veterans -- those who have been at it for at least three or four years that routinely log 35 to 40 miles a week, with a splash of interval training mixed in for good measure. Advanced runners have likely run the full gamut of races from the 5K up to the marathon. But even elite runners want to score that most prized runner's achievement -- the PR, the absolute fastest 26.2 miles you're capable of. They may also have ideas of crossing the tape first in a given division.
>> The Plan. "You'll have to be willing to hit 50 miles a week," anaerobic management coach John Sinclair (www.anaerobic.net) says. "For an advanced marathon effort, inadequate miles just won't cut it." At this level, your goal is to learn how to maintain a strong, solid pace for several hours. So, along with the standard long runs, you're going to spend two days a week developing stamina at half marathon, 10K, and 5K race paces. On Thursdays, you'll be served a marathon goal pace/tempo/cruise combo platter -- an extended effort that develops focus, strength, and the capacity to hold a strong pace as fatigue sets in. "Long runs and mileage get you to the finish line," says Sinclair. "Intensity in your training will get you to the finish line faster."
Source: Runner's World
A RUNNER'S WALK
June 9, 2010Read: Galatians 6 "Let us not become weary in doing good, for at the proper time we will reap a harvest if we do not give up." --Galatians 6:9
So there I was, packing up the truck to head back home. The marathon had long since ended, and Loretta was getting herself ready to leave. As I looked across the parking lot, I saw a few runners walking back from the venue. They literally looked like they'd been through a battle. I then went to check-out of the hotel and was surrounded by marathoners; medals hanging from each neck and numbers across their chests.
But you know what was interesting? I knew they had just run the race, not because of the medals and numbers, but by the familiar limp. Loretta had it too. She could hardly move. When we went into town to eat a few hours later, I saw people who either had no trouble walking or who had barely the strength to stand.
Battle tested. If you ran the race, it showed in your walk.
--J.P.
SO YOU WANNA RUN A MARATHON? (continued)
So yesterday, continuing our theme of running, we offered some practical beginner tips on how to get ready for your first marathon. But not everyone who runs a marathon is necessarily new to running. Many recreational runners routinely tackle longer distances but have still yet to run a full 26.2. Today, we'll offer some tips for these intermediates for whom the finish line may already be in sight -- even if they don't know it yet.
INTERMEDIATE: If you regularly run 20 to 30 miles a week, and have done so for a year or more, you're an intermediate. Intermediates also likely do a weekly long run of 8-10 miles and have some experience with tempo runs or intervals. They've run 10K races and maybe even finished a half marathon. The rare, elite category of intermediates may have already run a full marathon but are now ready to set more challenging goals for their race times.
>> The Plan: "Long runs are the basis of marathon training, but at this level it's important to add some intensity to the program," says anaerobic management coach John Sinclair (www.anaerobic.net). So, you'll gradually increase the length of the weekly long run to adapt your mind and body to the rigors of running nonstop for several hours. But running 18 to 20 miles at a time isn't all you need, so you'll supplement these runs with some higher-effort running twice weekly, including sustained tempo runs at your half-marathon race pace. These promote aerobic strength and efficiency and will help you find that groove you'd like to be in when you run a longer race, according to Sinclair. You'll also be doing a smattering of speed work. For more specific tips, visit www.runnersworld.com.
CHEER ME UP
June 8, 2010Read: Hebrews 12
"Therefore, since we are surrounded by such a great cloud of witnesses, let us throw off everything that hinders and the sin that so easily entangles, and let us run with perseverance the race marked out for us." -- Hebrews 12:1
I know beyond a doubt that I'm not the first person to see heaven in a marathon, nor will I be the last. But standing among the countless other witnesses along the cement track just begged a comparison.
Maybe it was the blind runner holding on to his guide to get him through the miles. Or perhaps it was each coach strategically placed throughout the trail to encourage and motivate. (Each warrants a devotional all their own). But for me, it was written on a little girl's shirt as she anxiously awaited her daddy to come running. It simply said, "Cheer me up." Not "Cheer me on" or "Cheer me through" but "up". And with every passing group of runners, her shirt would come into view. Not knowing the context, I dismissed it.
But it wasn't until the race was over, while I was waiting in the designated Family Reunion area, that her shirt made sense. We too are being encouraged each day. By those we know and those we don't, and even by those we can't even see. And someday, when our race is over and the good Lord calls us home, we'll reunite with loved ones and strangers who have been anxiously awaiting our arrival --cheering us up -- all along the way.
--J.P.
SO YOU WANNA RUN A MARATHON? If you answered the above question "yes," PrayFit editorial director Eric Velazquez probably asked "Why?" with a look of confused pain on his face. But if all this talk of running has ignited a spark in your gut about taking on a marathon, we've done half our job. The other half would be for us to help you prepare. For that we look to our friends at Runner's World for some helpful training tips. If you're new to running, today's helpful tidbit is just for you.
BEGINNER: Who, exactly is a "beginner?" Well, if you've run 15 to 20 miles a week for at least six months, completed a 5K or 10K -- perhaps even something longer, you are a beginner. A marathon beginner can run five or six miles without collapsing afterward and want to gradually become a stronger runner with a marathon on the horizon.
>> The Plan. You're going to train just three to four days a week and gradually increase your weekly mileage from around 10-15 to 35-plus miles a week. The biggest key of all will be to gradually increase your mileage, especially that of your weekend long run. "The beginner needs to focus almost entirely on the long run," says anaerobic management coach Jon Sinclair (www.anaerobic.net), "but it's also good to throw in a little hill work and some aerobic intervals on alternate weeks to bolster your stamina and to liven up your training."
Lastly, we're going to have you running two low-key races -- such as a half marathon or 10K -- to get the feel of competition before the big day.
26.2: THE FINISH
June 7, 2010Read: Corinthians 9 "Do you not know that in a race all the runners run, but only one gets the prize? Run in such a way as to get the prize." --1 Corinthians 9:24
Twenty-six miles. Well, 26.2 to be exact. Driving back from San Diego, Loretta checked the online results for her first marathon. The four hours and 14 minutes it took her to run a little over 26 miles represented the culmination of countless days and weeks of preparation and sacrifice. And for a non-runner like her husband, it represented four hours and 14 minutes of pride and excitement.
Finding my perfect place on the course, I hunkered down. With camera in hand, I anxiously awaited the love of my life to turn the corner and head for home. And as I waited, I took some notes, some of which I'll share with you this week. It just so happens that a marathon is to a fitness writer what a farmer's market is to a chef; plenty of ingredients from which to choose.
Oh, and yes, Loretta turned the corner indeed. Just like I knew she would. With a flushed face, she put one foot in front of the other and ran right to me. Well, she finished the race (of course), but I took her home. All things being equal, somehow I think God understands the marathon.
--J.P.
THE FIRST MARATHON The name Marathon comes from the legend of Pheidippides, a Greek messenger. The legend states that he was sent from the battlefield of Marathon to Athens to announce that the Persians had been defeated in the Battle of Marathon (in which he had just fought), which took place in August or September, 490 BC. It is said that he ran the entire distance without stopping and burst into the assembly, exclaiming “We have won!” before collapsing and dying.
(Source: Wikipedia)
PRAYFIT WORKOUT OF THE WEEK: 26.2
You workout of the day is to run, bike, walk or swim for at least 26.2 minutes. Go as fast as you can and log your distance, either visually or by using a site like Map My Run (www.mapmyrun.com). Each day this week, run the same amount of time but increase the distance. More work in the same amount of time will get you great results, whether you're looking to improve cardiovascular fitness, endurance or just shed a few pounds.
THE FINE PRINT
June 4, 2010Read: Acts 2 "Peter replied, 'Repent and be baptized, every one of you, in the name of Jesus Christ for the forgiveness of your sins. And you will receive the gift of the Holy Spirit.'" --Acts 2:38
Car commercials make me chuckle sometimes. After the deep, melodic voice convinces and comforts you to purchase what's too-good-to-be-true, a speed talker recites the declaration of fine print: More money than you can afford due at signing, not available in all states, void where prohibited (which is probably everywhere or at least where you live), all outrageous terms subject to credit approval (which is highly unlikely).
We live in a strings-attached society. No wonder we're a tough crowd. Show us a good deal and we're looking for a trap door. Maybe that's why grace is a tough sell. The world just knows there's a catch. But if Heaven had fine print in a single breath, it might read like this: Payment for your sin is more costly than you can afford but Jesus paid your debt in full. Grace available to all the world and never prohibited. Grace is free it's a gift. Jesus loves you no matter your credit. Accept him today, don't wait.
Yep. Too good to be true. I'm sold.
--J.P.
GREEN POWER Harness the power (and flavor) of kale and cilantro
It's time to get your greens -- or more of 'em, as it were. By finding new ways to get kale and cilantro into your nutrition plan, either by adding them to salads and casseroles, you can get much needed immune help and vital nutrients.
>> Kale Kale eases lung congestion and is beneficial to the stomach, liver and immune system. It contains lutein and zeaxanthin, which protect the eyes from macular degeneration. It also contains indole-3-carbinol, which may protect against colon cancer. Kale is an excellent source of calcium, iron, vitamins A and C, and chlorophyll.
>> Cilantro Cilantro may be useful to treat urinary tract infections. Both the leaves and seeds aid digestion, relieve intestinal gas, pain and distention. It also treats nausea, soothes inflammation, rheumatic pain, headaches, coughs and mental stress. Cilantro is a member of the carrot family and is an excellent accompaniment to many Latin-inspired dishes.
THE CLOSER
June 3, 2010Read: Matthew 24 "No one knows about that day or hour, not even the angels in heaven, nor the Son, but only the Father." -- Matthew 24:36
Can I give you another reason why I love the game of baseball? The role of the closer -- someone who specializes in sealing the deal. See, in baseball you play until the game is over. Not the case in other sports. Take basketball for instance. There's a minute left, you're up five points and rather than drive to the basket, you run out the clock. In football, you take a knee. Soccer, hockey -- you name it. Most major sports have a way to play it safe. And don't get us started about ties!
I think we all have the tendency to play it safe on occasion. As Christians, we can get into a mindset of "I'm saved, I can coast, I think I'll run out the clock today." But days can turn into weeks and weeks, years. Which reminds me, in baseball, there is no clock. You don't know how long a life -- I mean -- a game can last. Thus, the need for a closer. Someone who does his best work at the end.
Recently I read that Billy Graham hopes to preach one more time before the Lord takes him home. Even though he struggles to stand, Billy still wants the ball. Talk about a closer.
Now, granted, we're no Billy Graham you or I. Nobody's waiting to hear our last words. Or are they? The fact that we're reading this sentence means we're still in the game and the ball is in our hands. So stay warm. We just never know when we'll be needed to take the hill.
--J.P.
KEEP MOVING The way of the walk is as powerful a health instrument as ever
One of the most basic things you can do to look out for your health is to simply put one foot in front of the other -- even at a leisurely pace. In other words, go for a walk! Take your spouse's hand, put the kids in the stroller, grab the dog and a leash -- just walk. New research continues to emerge, almost daily, that demonstrates the value of a casual stroll.
Researchers at the University of Pittsburgh, for instance, found that postmenopausal women who had walked regularly for more than a decade avoided heart disease, falls, hospitalization and surgeries far more successfully than their inactive peers.
In fact, starting your day with a walk not only offers a slew of health benefits, but it can also help you improve your body composition.
>> Try this modified walking workout. Walk slow for 3o seconds, then walk as fast as you can for 30 seconds, then slowly for another 30. Then walk with super-long strides for 30 seconds, then walk with a high-knee action for 30 seconds. Continue this sequence for 20-30 minutes. Increase the time of each phase by 30 seconds each day for five days.
TO HIGH HEAVEN
June 2, 2010Read: Matthew 18 "Then Peter came to Jesus and asked, 'Lord, how many times shall I forgive my brother when he sins against me? Up to seven times?' Jesus answered, 'I tell you, not seven times, but seventy times seven.'" --Matthew 18:21-22
Our sense of smell is pretty remarkable. Did you know that we can recall something we smell with 65% accuracy after one full year? Even more impressive when you consider that after merely three months, we can only recall 50% of what we see. From the sweet to the foul, one whiff and we might as well be time travelers. Let's face it, the nose knows.
Our hearts have similar olfactory characteristics. Maybe not for grandma's kitchen cupboard, but each heart has a nose for remembering the good, bad and the rotten. And at times, the ugly scent can linger longer than the others. After all, it stinks to get hurt. Especially if it's by those we love. And even though we try to forgive, something can trigger a memory and the aroma of the old moment fills the air.
Aren't we glad that when we go to Jesus, our past doesn't leave a stench? Oh Lord, thank you for completely forgiving and completely forgetting. Please help us do the same.
--J.P.
DID YOU KNOW? The United States Department of Agriculture estimates that cropland production would need to increase by 74 million acres if Americans start eating the recommended amounts of fruits, vegetables and whole grains.
>> If you're looking for more staggering statistics on America's obesity problems, check out the hour-long documentary "One Nation, Overweight," airing all this month on CNBC. For air times, video, statistics and other info, follow the link below:
QUESTION: What do you think is the main cause of our child obesity epidemic? Leave your response in comments below.
PORCH WITH A VIEW
June 1, 2010Read: Matthew 10 "Are not two sparrows sold for a penny? Yet not one of them will But not a single sparrow will fall to the ground apart from the will of your Father?" --Matthew 10:29
Spent Memorial Day at home. It's not that we didn't have anywhere to go, but we just had too many reasons to stay. A day that began with a good ball game and a brand new book, finds me on the same front porch where I started and finished both. And speaking of the porch -- shhhh, I'm typing in a whisper -- because for hours I've been watching a little family of birds take up residence in a tree just steps from our door. What can I say? It's been a perfect day. Where's Norman Rockwell when you need him?
Moments like these remind us how great God's love is. He doesn't miss a chance to delight in you and me. He's crazy about us, and He's near.
Which brings me back to those birds. They're living in a birdhouse we bought years ago, long before they were born. A small, white, wooden birdhouse with a green roof and a "Bless This Nest" emblem across the tiny opening. Little do they realize, but their new home was placed so close to ours on purpose; simply to bring us joy as we watch them live. You know, if Heaven has a porch, I bet God goes there a lot, just to enjoy the view up close. He might be there right now, watching what He loves best. So God...please bless this nest.
--J.P.
PRAYFIT WORKOUT OF THE WEEK: Chest at Home
Chest training is valuable for men and women alike. This large muscle group is key to your entire upper body strength and performance capabilities. The good news is that you don't need a pricey gym membership to get a great workout. By using a pair of dumbbells and a training tactic called supersets -- performing two exercises back-to-back with no rest -- you can add strength and endurance, while simultaneously increasing your calorie burn and endurance.
Exercise Sets Reps Flat-Bench Dumbbell Press 4 8, 10, 10, 12 superset with Push-Up 4 To failure
Incline Dumbbell Press 3 8, 10, 12 superset with Decline Push-Up* 3 To failure
Incline Dumbbell Flye 3 10, 10, 10 Superset with Incline Push-Up* 3 To failure
Decline push-ups: Performed with your feet elevated, on a bench or a chair.
Incline push-ups: Performed with your feet on the floor, your hands elevated on a chair or a bench.
On the flat-bench and incline dumbbell presses, you'll notice that the rep ranges go up as the workout wears on. As each rep range listed indicates the number you should approach failure on, the higher numbers in the later sets pave the way for lighter weights. This allows you to start the workout with the heavier weights, when you're at your strongest, and finish with lighter weights that will flush your muscles with blood and add that gentle touch of endurance training (read: volcanic burn) to your workout that lets you know you're being productive. Happy training!
WILLING TO LEAVE
May 28, 2010Read: Revelation 5 "Then one of the elders said to me, 'Do not weep! See, the Lion of the tribe of Judah, the Root of David, has triumphed. He is able to open the scroll and its seven seals.'" --Revelation 5:5
Just imagine if our President, during World War I or II, couldn't find anyone to leave home and fight -- not a soul who would step onto foreign soil and battle for our way of life. When you think about it, how many shores had to be attacked? How many fox holes needing digging? How many hills needing climbing to secure our freedom? There's no denying the fact that we're able to read this sentence because someone decided to go.
My mom used to sing a song called "Had It Not Been".
"Just suppose God searched through Heaven, couldn't find one willing to be, the supreme sacrifice that was needed, that could buy eternal life for you and me. Had it not been for a place called Mt. Calvary, had it not been for the old rugged cross, and had it not been for a man called Jesus, then forever my soul would be lost."
This memorial weekend, let's remember with honor those brave American men and women who paid the ultimate price with a fight; and Jesus, for not putting one up at all.
--J.P.
FIT FRIDAY
It's the end of the week. You're probably far more fixated on the weekend's lineup of barbecues and ballgames than you are on today's tasks at work, school, home or even the gym. That's okay. It's a weekend to celebrate and remember.
But if you are in a groove with your fitness and nutrition, just remember to take a mindset of moderation with you to your social gatherings. And if you're really looking to offset any potential backsliding, mix in a few early morning workouts to jolt your metabolism ahead of the grilling goodness.
>> WRITE US: Please keep sending us your faith and fitness questions. We love the feedback, concerns, praises and critiques. We're here to serve you. Have a wonderful weekend and we'll be back online Tuesday, June 1.
Blessings, Team PrayFit
REWARD IF FOUND
May 27, 2010Read: Mark 10
"For even the Son of Man did not come to be served, but to serve, and to give his life as a ransom for many." --Mark 10:45
A few weeks ago we noticed freshly posted "LOST DOG" signs throughout the neighborhood. Every other tree bore the image of a cute, cuddly fur ball with big, sad, brown eyes. You couldn't help but stop and read it, nor could you miss the bold words: "REWARD IF FOUND."
Now, don't get me wrong, I'm a dog lover for sure. But there were a lot of zeros after that dollar sign. (Josey better stay real close to home if that's the going rate on the streets.) All I know is that two things must be true about that lost pup: 1) she's loved and 2) her owner will pay the price to get her home.
You know where I'm going with this, so forgive the comparison, but we too have gone astray. Even on our best days, we'd be forever lost. But God loves us so much that He allowed our ransom to be nailed to a tree; reward if found.
--J.P.
PRAYFIT Q&A: ANGLES
Q: Isn't one exercise, done at one angle, really enough for my biceps and triceps? Is it okay if I stick to just one exercise?
A: Great question. The answer is not as straightforward as you might like. We really want everyone to try multiple kinds of moves. Why? Because using different exercises and utilizing various angles ensures that you fully target as many muscle fibers as possible. So whether you're a guy who wants bigger arms or you're a woman who wants to tone and firm, the principles of angles and variety apply.
>> Click here to try this week's PrayFit multi-angle arms workout.