Since 2009
THE PRAYFIT DEVOTION
THE COMMON TOUCH
July 28, 2010Read: Matthew 9 "She said to herself, "'If I can just touch the hem of his garment, I will be whole.'" --Matthew 9:21
If you've spent any time here on PrayFit, you've realized by now that we love America's pastime. We agree with Babe Ruth when he said, "Baseball is the greatest game God ever saw fit to let man invent." And after watching some good ball this weekend, we found another reason to love it even more. Ever notice that the managers wear the same uniform as the players? Think about it. There's not another sport like it. Ever see a football coach with a helmet? Or a basketball coach wearing a tank-top and shorts? No, baseball is the only sport where its managers blend in with the team.
I think Jesus could relate, because he chose to relate. Rather than standout among us, he blended in with us. Though He created the universe, His appearance was universal. He became our up-close-and-personal savior. In order to reach us, He let us touch Him.
--J.P.
NO BONES ABOUT IT
According to the National Osteoporosis Foundation, food remains the best source of calcium. Dairy products are high in calcium, while certain green vegetables and other foods contain calcium in smaller amounts.
For people who have trouble digesting dairy products because of lactose intolerance, lactose free dairy products and lactase enzyme pills are also available.
Calcium-fortified foods and calcium supplements are helpful for people who are unable to get enough calcium in their diets. Some juices, breakfast foods, soymilk, cereals, snacks, breads and bottled water have calcium that has been added. If you drink soymilk that is fortified with calcium, be sure to shake the container well, as calcium can settle to the bottom.
Daily Calcium Recommendations: >> Adults under age 50 need 1,000 mg of calcium and 400-800 IU of vitamin D daily. >> Adults 50 and over need 1,200 mg of calcium and 800-1,000 IU of vitamin D daily.
People who get the recommended amount of calcium from foods do not need to take a calcium supplement. These individuals, however, still may need to take a vitamin D supplement. Getting too much calcium may increase the chance of developing kidney stones in some people. According to most experts, the safe upper limit for total daily calcium intake from all sources is 2,000 - 2,500 mg. Need a gauge? One cup of whole milk contains 276 mg of the bone-building stuff.
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TOTAL LOSS
July 26, 2010Read: Psalm 139 "For you formed my inward parts." --Psalm 139:13
"My frame was not hidden from you." --Psalm 139:15
As a little boy, I spent many a summer day sweeping floors and washing cars at my dad's body shop. I felt right at home amidst the bondo dust and paint fumes -- even though I could often be found asleep in dad's office. But while I didn't pursue the family business, little did I know that the body shop was a great place to learn about grace.
Each day, customers would come in to either pick up their cars or schedule a drop off, but then there were those who came in just for an estimate. They'd wrecked their car or truck, and all they wanted to know was what it would it take to make it good as new. And whether the damage was their own fault or caused by someone else, sometimes dad would have to tell them it was totaled; their car wasn't worth anything. A total loss meant the insurance company wouldn't touch it, and they'd have to pay for it all by themselves.
We've all wrecked our lives in one way or another, but a total loss is no match for the cross. What the world gives no value, He gives grace.
--J.P.
PRAYFIT WORKOUT OF THE WEEK: Abs
Got 15 minutes? Try this at-home abdominal blitz before you hit the road. Do each exercise to failure before moving on to the next without resting in between. Take a one minute rest only after all the exercises have been performed.
Reverse Crunch Standard Crunch Double Crunch Plank --Rest and repeat as many times in 15 minutes
>> We start the workout with the reverse crunch which targets the lower abs, since for many of us, the lower abs are our weakest part of the midsection. However, because we're working with just bodyweight, feel free to mix the order up as you see fit. And if you try this workout along with other bodyparts, make sure to do this after your other bodypart moves. Reason being, you want your abs/core fresh to stabilize your body throughout a typical workout. Then you can move on to work your abs and train to fatigue.
THE CROWD IS...US
July 22, 2010Read: Mark 10 "Jesus stopped and said, 'Call him.' So they called to the blind man, 'Cheer up! On your feet! He's calling you!' Throwing his cloak aside, he leaped to his feet and came to Jesus." --Mark 10:49-50
No need to adjust your computer screen, that's indeed the same verse as yesterday's entry. But I just had to go back to it. Ever since we posted last night, I haven't been able to get a particular thought out of my head: The crowd knew something. Read the verse again.
Typically, we focus on either the blind man, Bartimaeus, or of course, Jesus. But the crowd's response has bugged me for nearly 24 hours. The crowd is...us. They knew something. They knew what Jesus had the power to do in the blind man's life. Otherwise, they wouldn't have reacted as if the beggar had just won the lottery.
Read it again. Of all the thousand voices that were clamoring for Jesus to hear, that of a blind beggar behind all the others sitting on the side of the road found the ear of Jesus, and the crowd knew what that meant. Can't you just see the pause, the wide eyes, open mouths, and then their whiplash reactions as they run to the one who's number had just been called?
You and I stand among those who need to heed the call. Read the verse again (last time, I promise). Isn't Jesus calling everyone? Didn't He die for all the world? And if we've been saved and healed...aren't we the crowd who knows?
--J.P.
TIME FOR A REMINDER
Time for more "broken record" rhetoric. Don’t worry about working on balance while trying to train for strength. For example, you may see people from time to time standing on one leg while doing biceps curls. That makes no sense, since both the biceps and core are not being fully stimulated. Your best bet is to focus on one or the other. Besides, the strongest cores are of power athletes, who spend their time picking up heavy stuff from a stable surface.
CALL HIM
July 22, 2010Read: Mark 10 "Jesus stopped and said, 'Call him.' So they called to the blind man, 'Cheer up! On your feet! He's calling you!' Throwing his cloak aside, he leaped to his feet and came to Jesus." --Mark 10:49-50
Most of us can't fathom what the blind man was going through that day outside of Jericho. What we do know is that he spent his days begging in the dark. In the verses leading up to this one, we learn he's rebuked and told to be quiet for calling out for Jesus. But nothing stirs the blind like a close encounter with a sight giver. And when Jesus finally called for him, he jumped.
Nobody knows what you're battling today either. Though your eyes may work just fine, things like family matters, school issues and work problems might be darkening your spirit and blinding you from all that God wants you to see. So whatever you do, don't sit there quietly. Despite what those around you might say, cry out for Him with every functioning sense, and then cheer up and jump to your feet. He's calling you!
--J.P.
REP SPEED How fast you push or pull the weight can affect your gains
Something we don't often discuss is how fast you should be moving the bar, dumbbell or weight stack from point A to point B within a given rep at the gym. However, mixing it up can be vital to you in reaching your goals. So if you love hitting the weights, keep these tips in mind the next time you start your set.
>>Fast-twitch fibers are those most responsible for strength and size. Target them through fast, powerful reps or by taking slow rep sets to fatigue.
>> It does you very little good to move a light weight slowly if the end result is not muscular fatigue.
>> Slower reps have the tendency to improve form and decrease the potential for injury while also increasing tension on the target muscle.
>> Slow, high rep sets that target both fiber types are proven to increase time under tension which is an underestimated method of stimulating growth.
>>Experiment with different rep max (RM) loads for both slow and fast rep sets, however both good form and muscle fatigue are your prerequisites.
BACKGROUND CHECK
July 22, 2010Read: John 4
"Jesus answered her, 'If you knew the gift of God and who it is that asks you for a drink, you would have asked him and he would have given you living water.'" --John 4:10
I was recently asked to participate as a fitness consultant on a very popular television show. Along with their invitation came paperwork, questionnaires and a background check. Even though an offer was on the table, and I'd been on this show before, I still had to prove I had the chops. And while I was so honored with the invite, I declined due to several scheduling conflicts and commitments.
What if our relationship with Jesus was dependent on our past? What if our ability to approach God was based on a background check of biblical proportions? If it was, the woman at the well might have sought a different source of water. Paul, Jacob, Peter, me, you...all checkered pasts and spotty resumes; the fallen need not apply.
But we serve an approachable Savior. So don't get held up on the blemishes of your resume. His scars are proof He has all the background on us He'll ever need.
--J.P.
HEALTHY EATING MISTAKES PrayFit contributor Dana Angelo White's panel weighs in Cooking isn’t rocket science, but there are mistakes many folks make that keep their foods from being as nutritious as they could be. Last month, we polled nutrition experts about the foods they avoid; this month we polled more top nutritionists and registered dietitians to find out the most common healthy cooking faux pas.
From Our Experts
“Refrain from peeling your fruits and veggies as the skin is packed with nutrients. Buy organic and give them a good wash before using, then enjoy the texture and nutrition those peels provide. Don’t boil your veggies as it leaches the nutrients. Try a quick pan steam with a little bit of water for tasty, tender, yet crisp veggies. Feel the need to boil? Save the water for cooking grains or soups.”
“Many of my clients admit they’ll use way too much sauce (teriyaki, sweet and sour, BBQ, etc.) when marinating food or making a stir fry. Typically, the serving size is only 2 tablespoons, but they’ll pour on closer to 1/4 cup, which is filling an otherwise healthy dish with loads of unnecessary calories, sugar and sodium. I recommend using less sauce and adding more flavor with fresh herbs, spices, or lemon zest.”
Dana Angelo White, MS, RD, ATC is a registered dietitian, certified athletic trainer, and nutrition and fitness consultant for PrayFit, international food companies, restaurants and marketing firms. For the rest of her list, visit her at her Food Network Blog or check out her personal website.
CAN I GET A WITNESS?
July 19, 2010Read: Isaiah 1 "'Come now, let us reason together,' says the Lord. 'Though your sins are like scarlet, they shall be as white as snow; though they are red as crimson, they shall be like wool.'" --Isaiah 1:18
The other morning while getting ready, we stumbled across a news story about a man who confessed to a heinous crime. The repulsive acts were more than despicable. As I sat there shaking my head, the story shifted to his lawyer. The first words out of my mouth were, "How could anyone defend the guilty like that."
Splashing water on my face a few seconds later, the answer was staring back at me in the mirror.
Isn't it amazing that God loves us so much that He doesn't defend our sin...He removes it.
--J.P.
SHOULD KIDS DRINK COFFEE? Thinking twice about allowing coffee drink treats to kids
According to the National Coffee Association, over half of Americans were drinking coffee -- everyday -- in 2006. Considering that even our once-anti-coffee editorial director jumped on the bandwagon in the last year, you can bet that the number has risen a bit since then. NBC's Today Show recently explored the growing trend of coffee drinking among children, suggesting that it may be contributing to the disturbing epidemic of child obesity in the U.S.
Blended coffee drinks may contain twice as many calories as soda, according to Today Show chief medical editor Dr. Nancy Snyderman, meaning that the tasty Starbucks treat that you pick up for your daughter when you hit the drive-thru for a grande skinny vanilla latte is a terrible choice for a regular treat. Often filled with tons of sugar and fat, these drinks -- seen by kids as trendy or social -- can contribute to weight gain and its associated health problems if consumed on a regular basis.
There are also concerns when it comes to the reason the rest of us take it: caffeine. There are no official caffeine guidelines for children but caffeine tolerance varies greatly from person to person. Many adults with lower caffeine tolerance suffer from a host of problems including sleep disruption. Worse, when it becomes a regular part of your day, going without it can result in very real withdrawl, the usual symptoms including headache and general fatigue. Sleeplessness and its resulting behavioral problems can be troublesome, not only for the children it stands to affect as a result of caffeine withdrawl, but the parents and teachers that are responsible for them.
So should you allow your kids to drink these "treat" cups of java? In moderation, it's probably not the worse thing in the world. The occasional sweet drink won't put your child in immediate danger. But Snyderman cautions against buying them regularly and recommends helping your children to make healthier drink choices.
How do you handle your kids' coffee consumption? Leave your comments below.
Source: NBC's Today Show
CALLING ALL UNDERDOGS
July 19, 2010Read: Philippians 4 "I can do all things through Christ who strengthens me." --Philippians 4:13
This week, our focus will be on those with no chance. The forgotten; the overlooked; the guilty in need of defense and the million-to-one shots. Calling all underdogs...
The next time you feel that God can't use you, just remember...
--Noah was a drunk --Abraham was too old --Isaac was a daydreamer --Jacob was a liar --Leah was ugly --Joseph was abused --Moses had a stuttering problem --Gideon was afraid --Sampson had long hair and was a womanizer --Rahab was a prostitute --Jeremiah and Timothy were too young --David had an affair and was a murderer --Elijah was suicidal --Isaiah preached naked --Jonah ran from God --Naomi was a widow --Job went bankrupt --John the Baptist ate bugs --Peter denied Christ --The Disciples fell asleep while praying --Martha worried about everything --The Samaritan woman was divorced, more than once --Zaccheus was too small --Paul was too religious --Timothy had an ulcer… AND
Lazarus.....was dead! What do you have that’s worse than that? So no more excuses!"
-author unknown
Have a great week, everyone. In Jesus' name, amen!
PRAYFIT WORKOUT OF THE WEEK: LUNGE TIME!
Many people think of the lunge as a tool to target the rear end, and while that's true, some fail to realize that the lunge is what we call a compound or multi-joint move. Therefore, multiple muscle groups are actively responsible for making the lunge work. The target muscles for the lunge are the quads, hamstrings and glutes. There is also a good deal of core work required due to the balance necessary to perform the exercise.
The great thing about the lunge is that you can do it practically anywhere, requiring no equipment whatsoever. From lateral lunges, to stationary lunges (or split squats) to the more difficult step-up (which isn't exactly a lunge, but we like to say it's in the family).
Today's workout is less of a "workout" and more of target practice. Legs, get ready.
Warm-up: 5 minutes (walk or jog in place or do jumping jacks)
Then without resting between exercises do: Forward lunge: 10 reps on one leg and repeat on the other side 10-2 Lunge: 10 reps with each leg (think of yourself as standing in the middle of a clock, and you step toward 10:00 with your left leg and 2:00 with your right) Reverse Lunge: 10 reps with one leg and repeat on the other side. Side Lunge: 10 reps with one leg and repeat on the other side. --Rest 1 minute and repeat as many times as you can, or until your form begins to falter.
HAVE A GOOD LUNGE >> Step forward with one foot. Bend both knees to lower yourself, making sure your front knee doesn’t pass your toes. Stop just short of your rear knee touching the floor and reverse directions, driving through the heel of your forward foot to return to the start.
TAKE AIM
July 16, 2010Read: Philippians 3 "Not that I have already obtained all this, or have already been made perfect, but I press on to take hold of that for which Christ Jesus took hold of me." --Philippians 3:12
The biathlon is a spitting image of our week. It's a Winter Games sport where an athlete skis around a track carrying a rifle, stopping at one or two points to shoot at an inch-wide target over 50 meters away. He tries to steady his breathing and after his one shot, he gets up and hustles to the next target.
Here's the thing, the rule book states that each missed target must be "atoned for" -- I'm not making this up -- in a number of ways through penalties and time. The one who hits all the targets in the least amount of time, claims the win.
If that doesn't feel like our world, I don't know what does. We huff and puff around the day's track, often getting only one shot at its targets (deadlines, school tests, that promotion, etc.). And while we have to deal with the world's penalties when we miss the bull's eye, atoning for our own sins is not part of the rules.
That target is way out of range, Jesus is our one shot, and victory is ours for the claiming.
--J.P.
PRAYFIT TIP: GOAL SETTING Knowing where you want to go is the fastest way to get there
Tops on the list of reasons why people fall short of reaching their fitness goals is being too broad. Saying that you are going to lose 25 pounds, for example, isn't as actionable as saying you want to lose five pounds, five weeks in a row. The further you break things down, the easier your goals are realized. Small successes along the way build confidence and consistency, both key attributes of fit individuals.
So let's get specific. What are your fitness and nutrition goals for next week? Forget about next month and ignore thoughts of next year. What are you wanting to accomplish each day next week. Examine that. Dissect that. What will you make of next week? Will you, with God's help, crush it? Or will you regret you didn't give it all you had? Tell us what your goals are for the week, and what you'll do to accomplish them, at the PrayFit forums and let's all encourage each other to reach them.
>> SHOP: Our online store is the perfect place to shop for friends and family that are ready to start 2010 on the path to greater faith and fitness. Click here to start browsing our selection of official PrayFit hats, tees, polos and wrist bands for guys and girls.
Originally posted 12/3/2009.
NAME DROPPER
July 15, 2010Read: Mark 9
"I tell you the truth, anyone who gives you a cup of water in my name because you belong to Christ, will certainly not lose his reward." --Mark 9:41
All week long, I've had this thought running through my mind: He who knows us best, loves us most. I'd like to break it down, if I may.
"He who knows us." Have you ever considered that God actually knows you? If someone famous knew you, how would that make you feel? You'd likely want to do a little name-dropping now and then, huh? Come to think of it, this year I met some pretty big stars, but I bet not one of them can actually look up and count them. "He," on the other hand, can.
Am I as likely to drop His name?
"He who knows us best." We all have close friends, spouses, parents, and siblings. Some of us even have twins! But nobody, and I mean nobody, under the sun knows you better than the Son Himself. From thoughts we haven't even thought to the ones we wish to forget, He knows us best.
"He who knows us best, loves us most." Here's the kicker. He actually loves us. He doesn't like us or tolerate us. He doesn't excuse us or simply endure us. He loves us. More than you love your kids, your husband or grandmother. Imagine?
"He who knows you best, loves you most." You know, it's really not a matter of how far we'll go in this life, but more about where we'd be without Him.
I feel like name-dropping. How 'bout you?
--J.P.
PRAYFIT 101: HIGH-INTENSITY INTERVAL TRAINING
Earlier this week, we introduced some serious interval cardio programs for you to try, and for good reason. Intervals are a great way to help people burn calories and get their bodies in serious motion. But how exactly do these high-octane bouts of cardio, more commonly known as HIIT or high intensity interval training, work in your favor?
>> What is HIIT? HIIT cardio involves intervals of high-intensity exercise -- at a rate near 90% of your max heart rate (read: about as fast as you can go) -- followed by intervals of slower-paced active recovery. A typical session will involve a two-minute warm-up of speed walking or slow jogging, followed by 12 minutes worth of work where you alternate 30-second sprints with one-minute slow jogs. Then you cool down -- another walk -- for two minutes. Total time: 16 minutes. Total fat burned: much more than you're used to!
>> How is it superior to steady-state cardio? HIIT cardio is the best way to lose fat, despite the fact that it requires less total time. You can run at a slow or moderate pace for longer and still not trigger the same kind of fat loss as you would through a HIIT workout. The reason is simple -- the harder you work at anything in fitness, the faster your body will respond. So if you're doing, say, 10 all-out sprints at 30 seconds each, mixed in with slow jogs of a minute each, you've actally sprinted hard for five minutes total -- something you wouldn't be able to do without breaking it up. Long story short -- it's harder work, broken up into more manageable segments.
>> Is there research to support these claims? Uhh...boatloads. A 1996 study from Baylor College of Medicine (Houston) reported that subjects who performed a HIIT workout on a stationary cycle burned significantly more calories during the 24 hours following the workout than those who cycled at a moderate, steady-state intensity due to a rise in resting metabolism. Why? Since HIIT is tougher on the body, it requires more energy to repair itself afterward so you get the benefit of burning fat while you're catching up on your DVR inventory.
A study presented by Florida State University (Tallahassee) researchers at the 2007 Annual Meeting of the American College of Sports Medicine (ACSM) reported that subjects who performed HIIT cardio burned almost 10% more calories during the 24 hours following exercise than a steady-state group, despite the fact that the total calories burned during each workout were the same.
>> Do we have your attention now? Try the PrayFit Workout of the Week, "The Third Day." Post your experience with it into your own workout log on the PrayFit forums or into the comments section below.
>> POLL: Where do you workout?
>> POLL: When do you workout?
Originally posted 12/3/2009.
IN A FOOD FIGHT
July 14, 2010Read: 1 Corinthians 9 "And everyone who is striving, has self-control in all things." --1 Corinthians 9:25
At PrayFit, we place a great deal of emphasis on healthy eating habits in order that you might live more abundant lives. Now of course, we believe that this life is vapor-quick and that no matter how many good foods we eat or bad foods we avoid, our days are numbered. Let's face it, food can't save us.
And many say, "Since life is so quick, why not eat up?" We say "Since life is so brief, why not stay the course?" Think about it: Where does God live? He lives inside of us. Our bodies are his dwelling place, right? How much respect are we showing if we have a willful disregard for what certain foods, not to mention what amounts of foods, can do to our bodies? Again, this won't translate into long-lasting change unless you see healthy eating as an act of obedience.
Now, we're not saying we can't enjoy food -- even the cheat kind -- but too many of our friends and siblings, parents and kids are struggling in a battle against food-related illness. And we'll lose the fight unless we...
--push away from the table sooner --shop smarter --teach our kids portion control --put up a fight
Besides, God didn't design us to be at the mercy of food. Of everything He created, we're his top priority. Let's learn to eat in such a way that pleases Him.
--J.P.
PRAYFIT RECIPE OF THE WEEK: QUINOA & BLACK BEAN SALAD WITH GRILLED SHRIMP Eating well doesn't have to mean chicken and rice. Try this high-protein dish to switch things up
Ingredients: ¾ cup cooked quinoa ¼ cup canned black beans, rinsed and drained ½ cup diced cucumber ¼ cup diced red bell pepper 1 Tbsp chopped fresh cilantro 1 Tbsp extra virgin olive oil Lime juice to taste 4 oz grilled shrimp Salt and pepper to taste
In a medium bowl, combine quinoa, black beans, cucumber, peppers and cilantro; Drizzle with oil and lime juice, season with salt and pepper, and mix well. Serve topped with grilled shrimp.
Calories: 471 | Protein: 34 grams | Carbohydrates: 45 grams | Fat: 18 grams
>> Got your own healthy recipe to share? Jot it down and get us cooking at the PrayFit Nutrition forum.
Originally posted 12/1/2009.
MAKING ROOM
July 13, 2010Read: Exodus 20
"You shall have no other gods besides me." --Exodus 20: 3
Ok, the truth is, like many older athletes I have some pretty severe wear and tear in my back, and you don't even want to know about my neck. Let's just say that it's not ideal. But I'm fighting it every step of the way. Amen?! Someday, they'll have to carry me out of the gym.
Well, this last week, I bought an inversion table to help unload my back at the end of each day. That's in combination with a traction unit that my physician prescribed for my neck about a year ago. (Loretta is just one stethoscope away from needing a license to practice medicine!)
So anyway, when they delivered this contraption, I didn't realize how much space it would take up. My first thought, of course, was the garage. But when I got there, I quickly learned that I had too much stuff in the way for it to fit. So I had a choice. Get rid of clutter or continue to suffer.
Are you like that when it comes to finding room for quiet moments with God as well as healthy eating and training habits? Too much stuff to work on, to study, to clean? Too much on your mind and in the way? We all have a choice. Get rid of clutter or continue to suffer.
It's not until we remove what we think we need, that we can make room for what really matters.
>> What obstacles have you allowed in your life that have kept you from a deeper relationship with Him? Share in the 'comments' section below.
--J.P.
PRAYFIT TIP: FIT-TING IN TIME Finding too much clutter on your way to a healthier body? Time to get stuff out of the way.
Morning person? Then it might be the best time of day for you to spend time exercising. Not only that, if you're trying to lose weight, research confirms that training in the morning (either on an empty stomach or with 20-25 grams of whey protein) is an excellent way to burn off fat.
Lunch-time warrior? If you spend your lunch hour working out, then you're doing your body good. You're more likely to avoid the afternoon sleepies if you exercise after lunch.
Late-night laborer? If the end of the day is when you feel your strongest, then use the time wisely. In fact, according to friend and Prayfit contributor Jim Stoppani, PhD, certain hormones such as natural growth hormone are actually higher in the evening time. And training at night might even help you sleep better, allowing you to utilize balance of the day's unused energy.
>> When do you train? Why? Share your workout schedules with others at the PrayFit forums.
Originally posted 12/1/2009.
HANDING OVER OUR HEALTH
July 12, 2009Read: Colossians 3
"Whatever you do, work at it with all your heart, as working for the Lord." --Colossians 3:23-24
A few years back, I read a great story from Max Lucado about 'giving God our boat'. He talked about how Peter and the others caught nothing until they surrendered the boat to Jesus. They turned over their jobs to the Lord and great things happened.
But we need to see all aspects of life as a boat to surrender, our health being one of them. For that to happen, we need to agree that being healthy is a matter of obedience and an opportunity to praise God. To accomplish this, we need to renew, recalibrate, respond.
Renew: See health and fitness differently each day. See it as a way to show thankfulness and praise. Recalibrate: Measure the day's events, working to make room for your responsibility of greater fitness. Respond: Commit. Get up and move, utilizing your God-given abilities and gifts to better serve him.
This week we will be looking at exercise differently than ever before. Do you see your health as merely a state of being? Is your view out of balance -- more self-centered than God-centered? Or maybe you're not training right now at all, and you easily excuse lack of activity against your busy schedule and responsibilities. Or perhaps you're simply ready to say, "Jesus, takeover my health. Renew my mind and help me respond each day with a commitment worthy of the gift of life you've given me."
Wherever you are in your fitness walk, this week's message is for you.
Remember, God formed us, gave us our bodies--how we take of them is our response.
--J.P.
PRAYFIT WORKOUT OF THE WEEK: "THIRD DAY"
With Thanksgiving a few days behind us, many want a fresh start -- a fitness resurrection, if you will. No better way to kick off the new week -- or any other "liberal" nutrition weekend -- than with an all-out high intense cardio session. This workout, which you can do outdoors or on a treadmill, will help you cut deep into all of the sugar and fat you stored away over the last few days, setting you back on course with a good sweat. Any takers? Give our Third Day workout a try and log your thoughts in your own PrayFit workout journal, or simply let us know what you think by clicking on comments below.
TREADMILL RUN Walk for 5 minutes Speed treadmill up to sprinting pace Sprint for 10 seconds, step off but keep the treadmill going. Rest 20 seconds. Sprint for 20 seconds, rest for 40 seconds Sprint for 30 seconds, rest for 60 seconds Rest for at least 1 minute and repeat the entire sequence 3-5 times (depending on how much pumpkin pie you had).
OUTDOOR RUN Walk for 10 seconds Sprint for 10 seconds Walk for 20 seconds Sprint for 10 seconds Walk for 30 seconds Sprint for 10 seconds Walk for 40 seconds Sprint for 10 seconds Walk for 50 seconds Sprint for 10 seconds Walk for 1 minute Sprint for 10 seconds Walk or rest for 2 minutes and repeat the entire sequence 3-5 times.
Originally posted 11/30/2009.
O ME OF LITTLE FAITH
July 9, 2010Read: Matthew 8 "Why are you fearful, O ye of little faith?" --Matthew 8:26
5:05 P.M Ok, forgive me for quoting a cartoon, but in Kung Fu Panda, the old and wise Oogway says to Po, "Yesterday is history, tomorrow is a mystery, and today is a gift. That is why it is called the present." I could have quoted the original author of the phrase, but hey, it's my site and I like turtles.
But while Ugway was right, it's tough for me. I've been trying to discipline myself to think, "In the day, for the day," but before I finish this sentence I will have been distracted by fret and bugged by worry. I'm the target audience of today's theme verse.
7:45 P.M So Loretta and I just got back from our nightly walk, and the answer I was so anxious about earlier was waiting for me. As we praised the Lord, I thought of tonight's verse and shook my head. (You know, I wonder if I would have this kind of peace had the answer not come or not been what I'd hoped...) O me of little faith.
--J.P.
FIT FEEDBACK
What kind of activity do you like to do? We want to know. Email us the sports that draw your attention. Some of you might have a love for tennis, while others might be distance runners. We're looking to expand the website into other areas including sport-specific categories and knowing your favorites would be a big help. So email us or go to the boards and let us know what moves you.
Drop your fit interests, with the subject line FIT FEEDBACK, to [email protected].
In Jesus' name we train...
THE TOUGH GEAR
July 8, 2010Read: John 16 "I have told you these things, so that in me you may have peace. In this world you will have trouble. But take heart! I have overcome the world." --John 16:33
Who am I, Lance Armstrong? Well, as much as I've been on the bike, you'd think I was in the Tour de France (Well, minus the necessary aerobic capacity and superior conditioning, of course). But everyday, I jump on the bike and I start pedaling (Wait, did I mention my bike is stationary and in the garage?). Again, not important.
And even though I'm on a practice bike, I can feel that when I switch to the tougher gear, I go further. Change to an easier gear, I go nowhere. Isn't that the way it is?
I recently read an article by Max Lucado where he cited a passage about the disciples following Jesus onto the boat. First Jesus, then the others. Sure, we all know what happened during the storm, but the getting on board part was also significant. Jesus first, the disciples followed, then came the rough waters.
Isn't that the way it is? Life in the Tour de Faith means rough years in tough gears. But Heaven, by any other road, is not possible. And since we'd rather be on a tough road with Jesus than on an easy one without Him, I say we keep pedaling.
--J.P.
ENERGY YOU CAN EAT
Everyone needs carbohydrates, the body’s preferred energy source. If you get regular cardiovascular exercise or train for an endurance sport, you need more daily carbs to fuel your workouts and replenish your energy stores. Remember: all carbs are not created equal. Grains, fruit, vegetables (nutrient-rich choices) as well as candy and sweets (empty calories) are all sources of carbohydrate. Some foods, like dairy and legumes, combine carbohydrate and protein, which helps restore muscles. The best carbs to choose are ones that contribute plenty of other nutrients such as protein, vitamins, fiber, and antioxidants.
Source: PrayFit contributor, Registered Dietician and Certified Athletic Trainer Dana Angelo White.
A PART OF THE FAMILY
July 7, 2010Read: Romans 8
"For I am convinced that neither death nor life, neither angels nor demons, neither the present nor the future, nor any powers, neither height nor depth, nor anything else in all creation, will be able to separate us from the love of God that is in Christ Jesus our Lord." --Romans 8:38-39
I recently saw a clip of a woman whose daughter disowned her a few years ago. The estranged daughter wants nothing to do with her mom. Therefore, the mom has no idea about her daughter's life, her marriage and kids, nothing. Complete alienation. Despite giving her daughter a life, love, a safe home and an education, the daughter wants to live separate lives.
You know, our families go through a lot of turmoil in this life, and sometimes we go to great lengths to separate ourselves from each other; husbands from wives, children from parents and vice versa.
But aren't we glad the lengths God went to on our behalf? Despite ourselves and our rebellion, God never disowns us. We're His children. We wear His name, and He claims us.
--J.P.
PASS (ON) THE SALT...AND THE SUGAR High blood pressure now linked to sugar consumption as well
High blood pressure, or hypertension, has long been linked to high sodium consumption. But there may be a new player in the cast of contributors to this dangerous condition: sugar.
Persistent high blood pressure puts you at elevated risk for stroke, heart attack and heart failure. A study published in the Journal of the American Society of Nephrology suggested that people who consume a diet high in fructose, a type of sugar and a key ingredient in high-fructose corn syrup, are more likely to have high blood pressure. Above-average fructose intake increased the likelihood of having blood pressure above 140/90 and 160/100 by 30 percent and 77 percent, respectively. Normal blood pressure is 120/80 or below, while anything above 140/90 is considered high.
So while excessive salt (sodium) intake can elevate your risk for high blood pressure, it's important not to overlook the role that sugar plays in this equation. What's your blood pressure? Get it taken by a health professional or find a self-test station at your local drugstore.
30 - Percent your risk of hypertension is elevated if you drink 2.5 more more cans of non-diet soda per day.
Source: CNN
BE STILL AND RUN
July 6, 2010Read: Psalm 46 & Hebrews 12 "Be still and know that I am God." --Psalm 46:10 "Let us run with perseverance the race that is set before us." --Hebrews 12:1-2
If you've ever watched a track meet on TV, you've noticed that as the runners enter the starting blocks, there's a moment of absolute silence. After the athletes find their place, they kneel, bow their heads, then...pow!...off they go.
Well, if you're new to PrayFit, we're a lot like that. In a sense, we represent two bookends of the day -- stillness and movement in one. We believe God was as serious when He said "be still" as He was when He said "run the race." And at Prayfit, we take both literally and figuratively.
So welcome to the start of a new day. Find a good place to kneel, bow your head then run.
Lord, we love you. Give us clean hearts. Renew in us a longing to spend time with you, reading and studying your word and talking to you. We just need you. Amen.
--J.P.
WORKOUT OF THE WEEK: LOWER BODY OF WORK If you are looking for a sure-fire way to transform your body, start with your legs. Leg day is usually the toughest workout of the week and thus, the first day skipped in your weekly routine. But workouts for the large muscles of your legs -- your quads, hamstrings and glutes -- require a great deal of fuel and thus yield amazing, total-body results. In other words, think twice about skipping legs.
This week's workout can be done in your living room, garage, backyard, local gym -- pretty much anywhere. All you need is a few feet of space above and around you. Get ready for a bit of classic PrayFit bodyweight work. This oughtta wake you up.
Warm -up: Run in place for 3-5 minutes 20 jump squats (as fast and high as possible) 20 bodyweight squats (squeezing your lower body as much as possible) 20 seconds of wall squats (back and hips up against the wall, legs bent at 90-degrees and hold for at least 20 seconds)
--All this is one set. Go from one exercise into the next exercise without resting. --After the wall squat, take a brief rest -- no more than 1 minute -- and then repeat the entire sequence five times. --Cool down: Run in place for 3-5 minutes, do some light stretching and you're done.
NO OTHER WORD FOR GRACE
July 2, 2010Read: Romans 6 "For the wages of sin is death, but the gift of God is eternal life in Christ Jesus our lord." --Romans 6:23
Before high-tech ventilation systems, coal miners used to send a caged canary down into the mine to help detect dangerous and lethal fumes. As long as the canary kept singing, the coast was clear. Silence meant danger and the nearest way out.
We don't have canaries leading us each day, but we do have the Holy Spirit. We hear His warning and sense his guidance. It's when we disregard Him that we end up in the dark, in deep trouble or in dire need of an exit.
But as it turns out, He never let go in the first place. Our fall will never exceed His grasp. Like mom used to sing, "There's no other word for grace, but amazing."
Lord, we love you. Thank you for your daily, amazing grace. And thank you for your Spirit that leads us and guides us. Where would we be without you? Amen.
--J.P.
A HEALTHY 4TH
Well, it's time to break out the barbecue and enjoy friends and family. But just like our freedom wasn't free, what we eat and how much of it has a price. But there are many ways to have fun, eat great, and still watch your weight. Folks, this week we didn't hold back our message and mission of creating healthy habits for you and your loved ones. As you celebrate America, make smart choices. Load up on the meats before diving into the fats and carbs. Not to say you can't taste everything, just load up on the good stuff before you hit the "good" stuff.
Here are a few smart choices to consider: Barbecue chicken over ribs Flank steak over ribeye Turkey burgers over hamburgers Turkey hot dogs over beef franks Sweet potato fries over french fries
HAPPY 4th OF JULY AND WE'LL BE BACK HERE ON TUESDAY JULY 6TH!
THE SKY IS FALLING
July 1, 2010Read: Matthew 6 "Therefore do not worry about tomorrow, for tomorrow will worry about itself. Each day has enough trouble of its own." -- Matthew 6:34
Can you relate to Chicken Little? I know I can. I'll worry about anything sometimes. I can count on both hands how many times the sky fell this week. And if you're like me, you don't just worry, you actually predict the worst-case scenario to anyone who will listen. (My wife and Eric are nodding their heads right about now.)
But after warning his friends of the imminent disaster, Chicken Little did what we often don't. Each time he described why he knew the sky was falling, he said, "I must go and tell the king." And of course, despite what he saw with his own eyes and heard with his own ears, everything turned out fine; but I liked where he was going.
A silly story with a good message for big chickens like me...
Lord, help us to run to you with our problems. Those big, small and imaginary, you want us to bring our cares to you. We love you Lord. Even though you know our fears, you want us to bring them to you anyway. Amen.
--J.P.
FOUR TIMES PER WEEK The case of "more is better" in fitness
A study published in the Journal of Strength and Conditioning Research measured the effects of exercise frequency on fat loss. "The purpose of this study is to examine the changes in body fat mass of previously sedentary, deconditioned subjects who began following the U.S. Surgeon General's recommendation in frequency of exercise," according to the subject authors.
Subjects were prescribed exercise of four times a week, 30 minutes of continuous exercise, for eight weeks. Eighty subjects completed the eight-week study. The subjects were divided into four groups: control (no exercise); exercise less than two times per week; exercise 3-4 times per week; exercise four or more times per week.
While all groups lost bodyfat, the only significant changes occurred in the group that exercised four or more times per week.
So if you are looking to get back in shape -- or get in shape for the first time -- try starting with 30 minutes of exercise at least four times per week. As far as exercise type and intensity, beginners can start with walking and progress to tougher exercise when your body is ready. The frequency (read: consistency) is more important for fat loss, as well as for building healthier habits.
THOSE WHO HAVE HEARD...
June 30, 2010Read: Romans 10
"How, then, can they call on the one they have not believed in? And how can they believe in the one of whom they have not heard? And how can they hear without someone preaching to them?" --Romans 10:14
Those of you who periodically stop in at the prayer requests section of the PrayFit forum may know that I struggle mightily with the plight of my younger brother. At 27, his body is beginning to fail him. He is plagued by intestinal distress, some vision loss, dangerously high blood pressure and numerous other physical ailments, nearly all of which are the result of his own stubborn insistence on living the way he wants.
As both a big brother and someone who has made a career out of fitness, you can imagine how difficult it is for me to watch my brother destroy his body, one Big Gulp, one pack of cigarettes at a time. Over the years, I've discussed the gospel of health with him and have tried to be the kind of fitness witness he can mold himself after. Alas, he has heard the truth and still refuses to believe. Tragically, a slow and willful death is all that awaits. And for what? The comfort and ease of doing what feels good?
Today, there are so many people who have heard and do not believe. There are those who know the consequences of physical inactivity, smoking and poor nutrition yet continue to dishonor their bodies. There are also those who would thumb their noses at news of the resurrection of Christ, forgiveness of sins and the heaven that awaits, all in the name of living a life without moral consequence or conviction. Both roads lead to death. Friends, the One that gives life wants you to choose Him, just as much as He wants for you to thrive physically.
Some people never get the chance to hear the good news. So consider yourself blessed! You have heard. Now what will you do?
--E.V.
WILLFUL DESTRUCTION A few eye-opening facts about the most troubling health problem in America
--The annual healthcare costs of obesity in this country are $147 billion a year. This could rise to as much as $344 billion by 2018, according to one major study.
--Obesity has become one of the most expensive health problems in America today, surpassing smoking, according to a study in Health Affairs.
--Two-thirds of Americans are overweight although 85% of Americans characterize their lifestyle as somewhat/very healthy.
--Obese employee sick days total approximately 39 million workdays and 63 million doctor visits yearly.
--12 million Americans are considered severely obese, defined as more than 100 pounds overweight.
--Nearly a third of the children in this country are overweight and some experts believe up to one third of children will suffer from diabetes at some point in their lifetime.
--For the first time in the history of our nation, some medical experts warn that this younger generation may be on track to have a shorter life span than their parents as a direct result of the obesity epidemic.
Source: CNBC's "One Nation, Overweight"
DRAWING CONCLUSIONS
June 28, 2010Read: 2 Corinthians 3
"And we, who with unveiled faces all reflect the Lord's glory, are being transformed into his likeness with ever-increasing glory, which comes from the Lord, who is the Spirit." -- 2 Corinthians 3:18
We recently took my brother and his family to Universal Studios in Los Angeles (Calif). He's got two young boys so naturally they wanted to hit the roller coasters, leaving yours truly holding the bags. But turns out, there's plenty to do with your feet firmly on the ground.
So while my family was busy doing loopdiloops, I had a caricature made of myself. "Why not?", I reasoned. The man said, "Step right up", so I plopped right down. Those passing by would take a look at the drawing, then up at me, then back to the drawing. I suppose they wanted to see if the picture being painted resembled the real thing. Well, after I paid Picasso, I walked back toward my family holding a cartoon of a stranger. But how could I be bitter? He only drew what he saw.
As Christians, we're supposed to resemble Jesus. Yet, I know in my own life, more times than not I don't look anything like Him. I'm a bad caricature of the real thing. And the conclusions people draw of me, aren't anything close to what I am (or who I have) on the inside. A show of hands for those who can relate...
Lord, help us reflect you today; in how we think, work and live. Help us paint for others an accurate picture of you. Amen.
--J.P.
MULTITASKING If you're short on time today, here's a way to build muscle and get trim at the same time
Take a resistance band and loop it under your nearest stationary bike. The handles of the resistance band hook onto the grips of the bike at your sides. Start pedaling and after a minute, grasp the handles of the band and begin a set of biceps curls for a minute. While still pedaling, rest the biceps and go right into lateral raises for another minute. You get the idea. Continuous cardio with various upper body band exercises to boot.
Try this 20 minute workout:
Stationary bike with: Overhead press (shoulders) Curl (biceps) Overhead extension (triceps) Lateral raise (shoulders)
Do each exercise for about a minute then repeat the sequence until your 20 minutes of cardio is up!
And remember, bands are great because they provide variable resistance (it gets more difficult as you continue the range of motion). So at the top of the biceps curl, the exercise is more difficult. So don't be fooled by the perceived ease of band training, but get ready for a doozy!