Since 2009
THE PRAYFIT DEVOTION
ROAD TO EMMAUS
October 21, 2010Read: Luke 24
"He asked them, 'What are you discussing together as you walk along?'" --Luke 24:17
I can just imagine those two disciples walking toward Emmaus together. It was late in the day, their heads hung low as they kicked up dust with each reminiscent step. After minutes of silence, one would remember something Jesus said, bringing a grin to both their faces. After all, these two heard and saw things not written in the bible.
After another quiet mile or so, the other would bring up "that time when," and the two would smile, shake their heads, laugh and cry. Who would blame them? They missed their friend. Not the miracle maker or the water-walker, but just Jesus. The Jesus who would tell a good joke at bedtime, sending all the guys to bed laughing. And the same Jesus that listened to their stories with the anticipation of one who didn't already know the ending. Jesus was easy to miss.
Even when He was walking right next to you.
--J.P.
RECIPE OF THE WEEK: Sautéed Kale
Serves: 4
Ingredients: 1 tablespoon extra virgin olive oil 2 bunches kale, trimmed and chopped 2 cloves garlic, minced 1 tablespoon balsamic vinegar Sea salt and freshly ground black pepper to taste
Directions:
Heat oil in a large skillet over medium-high heat. Add kale, season with salt and pepper and sauté for 2-3 minutes. Add garlic; reduce heat to medium and cook, turning frequently for an additional 5 minutes. Add vinegar and continue to cook until kale is just tender, about 5 minutes more.
Nutrition information per serving: Calories: 103 Total Fat: 3 grams Saturated Fat: 0 grams Carbohydrate: 15 grams Protein: 5 grams Cholesterol: 0 milligrams Sodium: 125 milligrams Fiber: 3 grams
Dana Angelo White, MS, RD, ATC is a registered dietitian and is currently a nutrition expert for the Food Network, and has worked as a media spokesperson for Cooking Light Magazine. She has appeared on Good Day Street Talk, Food Network.com, Access Hollywood and GMA Health. Visit her at Dana White Nutrition.
VITAL SIGNS
October 20, 2010Read: Luke 15
"The angels in heaven rejoice whenever a sinner gives his heart to the Lord." --Luke 15:7
Someone once said that the heart of the problem is the heart of the person. And over the course of my life, I'm learning that to be true. The longer I live, the more sure I am of the fact that whatever good anyone could or will ever see in me is all because of Jesus. Anything else? My issue, my problem, my heart.
I was reminded of that earlier this year when I was having a physician's examination. Before going into an outpatient procedure, they attached a few leads to my chest to monitor my heart throughout the exam. Funny, after only a few seconds it began to chime loudly. The surprised nurse quickly walked back in and turned it off. When asked, she said that the alarm sounds in the ER whenever a heart rate falls below 40.
The irony of the moment made me pause. A monitor specifically designed to alert others of a failing heart, was actually letting the room know of a strong one.
What are you and I doing to let others know the condition of our hearts? Because unless we share Christ -- unless we sound the alarm -- some people may never know that what's really going on inside is a celebration. Unsure how to do that? Just start sharing love. For that, we don't need a monitor with a 12-lead...all we have to do is follow His.
--J.P.
BURN MORE FAT Vary your activity to maximize your get-lean efforts
At PrayFit, we lean pretty heavily on resistance training as to cause drastic, lasting change to your overall body composition. But as you may have read here before, ultimately, the best kind of activity is the kind that you will continue to do.
CNN recently ran an article citing the calorie-burning effects of some popular forms of exercise. For instance, did you know that inline skating can burn 425 calories in 30 minutes? Or that hula hooping can nuke 300 calories in the same amount of time? Read up on seven of the best fat-burning activities around, then weigh in below on what your favorite is.
>> SUPER CIRCUIT: Use this PrayFit-crafted circuit to start torching fat in 10 minutes or less each day.
IN THE SAME BOAT
October 19, 2010Read: Luke 8
"The disciples went and woke him saying, 'Master, Master, we're going to drown.' He got up and rebuked the wind and the raging waters; the storm subsided and all was calm." --Luke 8:24
I wonder if the disciples were the ones who coined the phrase, "We're in the same boat." I'm curious because theirs wasn't the only ship on the raging sea that night. All the other vessels battled the same wind and the same waves, but the difference was the boat's manifest.
So maybe it was an epiphany? "Hey, wait a minute, we're in the same boat as God!" Or maybe it was disbelief at the storms audacity. "Surely the storm should spare us since we're in the same boat with the Lord."
Either way, without Him the disciples stood no chance. So they woke the only one who could put the sea to sleep, which makes me think: maybe it was Jesus who first said it. When the sun peaked through the clouds and began warming faces on a glassy sea, maybe Jesus said, "Don't be afraid. We're in the same boat."
--J.P.
ARTIFICIAL INTELLIGENCE
Is drinking diet drinks a smart idea? First of all, we're of the mindset that diet drinks are so full of all things artificial that they'll do as much harm as good ol' sugar, if not more. Secondly, diet drinks tend to give a false sense of hope. Recent studies have shown that people who drink diet sodas have a higher occurrence of being overweight compared to those who don't drink them. One of the causes determined by the research suggests that when people drink diet soda, they feel it gives them license to eat poorly in other areas and times during the day. Drink them if you must but next time you're thirsty, you might want to reach for some H2O instead!
>> WORKOUT OF THE WEEK: Whatever your inclination for zero calorie drinks, you need to be working out to lose weight. Use our "get lean" Workout of the Week to start losing inches and pounds in minutes a day!
A CHAMPION'S DNA
October 18, 2010 Read: Luke 17
“One of them, when he saw he was healed, came back praising God in a loud voice. He threw himself at Jesus’ feet and thanked him.” –Luke 17:15-16
Our DNA is remarkable. Our microscopic fingerprint. A double-helix with 25,000 regions of genes that tell the body how to build itself. And we’re getting better at reading it. Want to know if your child has the genetics of an all-pro athlete? There’s a gene for that. Or maybe even more impressive, there’s a gene that determines motivation to become an all-pro athlete. One’s genetic make-up can tell us so much about our future. The smarter we get, the better we’ll be at predicting all sorts of things from the likelihood of certain illnesses to athletic ability.
Aren’t we glad that Heaven isn’t determined by our DNA? When ability falls short and capability fails miserably, Jesus touches our hearts and leaves a permanent imprint of a nail-scarred hand; the only statistically significant indicator of one’s destiny.
–J.P.
10-MINUTE WORKOUTS: GET LEAN
Many trainers would have you believe that losing weight or getting lean requires a huge time commitment. The truth is, it's all about intensity and consistency. Using this 10-minute, at-home, full-body blitz can get you the results you need, in less time -- no fancy trainers needed. After a good warm-up, dive right in to this rest-minimal routine. The good news is that it is shorter in nature, so you can continue performing it daily -- up to five times per week -- to get the results you seek.
Warm-up: Run, do jumping jacks or jump rope for one 1-2 minutes.
Bodyweight squats - 1 minute Jump squats - 1 minute Rest - 1 minute Power Push-Ups - 1 minute Standard Push-ups - 1 minute Rest - 1 minute Double Crunches - 1 minute Standard Crunches - 1 minute Plank - 1 minute
Zip through this routine, top to bottom. If possible, repeat the sequence. And if you liked today’s workout, jot down your performance and strive to beat the number of reps you were able to achieve in 10 minutes, each day, for five days. Are you up for the challenge? Remember, the ones who make a difference with their bodies, minds, hearts and souls are the ones who show up.
ON YOUR MARK
October 15th, 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, if you missed any of this week’s 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?" With a confident grin, I said, "You're ready. I'll see you at the finish."
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 a medal. 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 just 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
October 14, 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. Here, we'll speak to the intermediates and our more advanced runners who are looking to make a serious impression on the course.
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.
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,” Sinclair 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
CHEER ME UP!
October 13, 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 my 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.
>> TOUGHEST WORKOUT EVER: Well, the contest isn't on anymore but we're still curious -- what was your toughest workout ever? If you continually challenge yourself, there's likely one or two workouts that stand out. Share here on our forums!
TEMPLE TEMPER
October 12, 2010Read: Proverbs 22
"A fool gives full vent to his anger, but a wise man keeps himself under control." --Proverbs 22:24-28
Jesus was love. He healed the sick, caused the blind to see and fed the masses.
Jesus was Lord. He hung from the cross, only to defeat death both spiritually and literally.
But Jesus was also man. He bled, he cried, he loved.
With His humanity came another very human trait: anger. One of the most famous anger-fueled outbursts in recorded history was the scene He caused at the temple in Jerusalem in the days before His crucifixion. Upset that the moneychangers that had more or less converted the temple in Jerusalem into an early-A.D. Wall Street, He shouted, threw coins and turned over tables. This depiction of a enraged Jesus is a stark contradiction to the gentle Savior that most of us like to think about but it's important to remember that his anger was purposeful and divine while ours is often petty and misguided.
In a society rife with stress-filled workplaces, conflict-riddled homes, polarizing political debate and seemingly interminable commutes, it is not uncommon for us to give in to our temper -- to lash out at those around us or have a Jesus-at-the-temple kind of outburst. But we are taught in Proverbs and hundreds of other places in scripture that anger is a destructive and polluting force in our lives. In anger, we tend to exhibit the least Christ-like parts of ourselves. Our tongues sharpen, but our sensitivity to those around us dulls. We sling harsh words or worse, often leaving a shameful wake of hurt and despair.
James 1:20 reminds us that man's anger does not bring about the righteous life that God desires. As with other sin, our goal should always be to get better everyday -- to systematically stamp out behavior that can harm us (or those around us). It's not to say that you won't have a fleeting moment of fury the next time you are wronged, but how you deal with it (Ephesians 4:26-27) means everything, both to those around you and in the eyes of the Lord.
--E.V.
OBESITY: AN OCCUPATIONAL HAZARD The high cost of America's weight problem in the workplace
Those who struggle with their weight sometimes come to the conclusion (read: rationalization) that obesity is a "victimless" crime -- that they are somehow only hurting themselves. Well, there's a mounting body of research that is proving just the opposite -- that rising obesity numbers are costing our country billions each year. A new study in the Journal of Occupational and Environmental Medicine, states that the U.S. economy suffers a hit of over $70 billion as a result of an obese work force. This number is measured by a variety of factors including lost work days and down productivity.
For the full story on the Duke University study, click here.
>> SECURITY THREAT: To find out how America's weight problem has become a national security issue, visit Mission: Readiness.
>> PRAYFIT HEADLINES: PrayFit founder Jimmy Pena spoke to the Tyler Paper to promote his upcoming guest-speaking appearance. Read the full article here.
26.2: THE FINISH
October 11, 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. 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, first she finished the race, of course, but I took her home. All things being equal, somehow I think God understands the marathon.
--J.P.
PRAYFIT WORKOUT OF THE WEEK: 26.2
You workout of the week 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 -- or a minimum of three times -- 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.
DID YOU KNOW? 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)
LEAVING HIM BEHIND
October 8, 2010 Most people, Christian or not, are familiar with the Footprints story. The end stanza where the Lord tells the author why there was only one set of footprints during the hard times puts a lump in the throat of even those with the most hardened of hearts.
"The time when you have seen only one set of footprints is when I carried you."
This week, amidst a storm of work tasks and family obligations, I also found myself alone on the beach. As I chatted to the Lord about all of my stresses -- the deadlines, the bills, my overcrowded daytimer -- I was stopped in my tracks, not by his response but by His silence. Hurt and agitated -- as I would be with any friend -- by the apparent indifference to my woes, I turned to look at Him. Seeing that He was no longer by my side, I looked back. There He was -- struggling to keep up, quickening His stride and straining to hear what I was saying.
He never stopped caring about my problems. I had just become so consumed with stress that I didn't realize that I'd left Him behind. In a week, I seem to have outpaced my Maker, the distance between us filled with my own neglect.
Sometimes, as we struggle to navigate the chaos of life, we forget that God wants us to walk with Him. He'll still carry us through the tough times but we'd do well to remember that checking in with Him regularly will ensure that He hears every word.
Have a glorious weekend -- we'll see you here Monday!
--E.V.
PRAYFIT: WEEK IN REVIEW Revisiting a week of updates, new features and fun facts
>> NEWS: PrayFit is hitting the road!
>> VIDEO: A welcome message from PrayFit founder Jimmy Pena
>> DISCUSSION: Does God call us to be fit?
>> FUN FACTS: How far did Jesus walk?
WALKING THE WALK
October 7, 2010 "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 4:8
As we strive -- and struggle -- to live more like Jesus, it's important to immerse ourselves in God's word on a daily basis. But an extension of Christ-like living, whether we realize it or not, is exercise (1 Timothy 4:8) -- because Jesus did a lot of it, mostly through walking. Sure, most of that was out of necessity but you can bet that He was pretty fit. Would you believe that Jesus walked over 3,000 miles during his ministry? Click the link below and marvel at the mileage He racked up. Then, lace up your shoes and take a walk! WWJD?
>> FORUM: Does God call us to be fit? See what others are saying and leave your thoughts in our forums or by clicking comments below.
DOES GOD CALL US TO BE FIT?
October 6, 2010 Does God call us to be fit? Does He care if we're unhealthy? If the heart is right, does the body matter? We want to know what you think. Weigh in on the discussion here.
And while you're at the forums, visit these other hot topics:
PRAYER REQUESTS: Pray with and for other PrayFit members here.
NO SMOKING?: What does the bible say about smoking?
POLL: Where do you workout? Share with others in our informal survey.
WORKOUT JOURNALS: Find out what other PrayFit readers do to keep fit, or start your own online journal.
CHILD OBESITY: Join the discussion on this growing epidemic.
PRAYFIT 101
October 5, 2010 Paul says in Corinthians (1 Cor. 9:24) to run "in such a way as to get the prize." Assuming that you're heeding his advice today, we want to help you find your stride. Our goal is to provide you with the resources to bolster your faith and fitness in only minutes a day. Take a second to view this message from founder Jimmy Pena.
Then, for more information on how to use this website and all it has to offer you, check out this step-by-step starter guide.
>> SPREAD THE FAITH! Help us spread the gospel of faith and fitness TODAY by "liking" us at Facebook and then suggesting us to five people!
TAKING PRAYFIT ON THE ROAD
October 4, 2010Read: Luke 5
"And he withdrew himself into the wilderness and prayed." --Luke 5:16
The understatement of the year would be to say that we at PrayFit have been blessed. Your faithfulness, encouragement and prayers have overwhelmed us. We're humbled by your response to our automatic e-mail feed and we want to publicly give the Lord all the glory. We thank Him for who He is, for what He's done, for what He's doing right now, and for what He will do in the weeks and months ahead.
With that promise, we are going to follow His lead into our own wilderness for time of prayer, rejuvenation and renovation! Over the next few weeks, we will be doing some traveling, speaking at churches and conferences beginning in Tyler, Texas at the Fit City Challenge where we will be delivering the keynote speech. Not only will we be sharing the PrayFit message, but we will be pre-selling our first book, helping parents, kids and teens live healthier, fuller lives. If you haven’t pre-ordered the book on Amazon for yourself or as a gift, please do so by clicking here.
If you want to book the PrayFit team to visit your church, community center or sports team over the next few months, please e-mail us at [email protected] for more information!
In the meantime, please keep us in your prayers -- as always, you'll be in ours.
In Jesus’ name, we train.
Team PrayFit
EMPTY AND READY
October 1, 2010Read: 1 Chronicles 29
"Now, our God, we give you thanks, and praise your glorious name." --1 Chronicles 29:13
He wipes the sweat from his brow as he sweeps an empty body shop. Every few seconds, his eyes rise to see if any customers had stumbled in, but none do. His wife takes care of the office, the phones, and the plant on the window sill. "Please Lord, bring us a customer." They'd poured out their life's savings. So as he continues to sweep a spotless floor, she straightens the OPEN FOR BUSINESS sign on the front window. It's a good shop. Empty and ready.
Yesterday, we at PrayFit got some news that reminded me of that story. It seems that Eric, myself and our wives are sweeping our own empty body shop, whispering to the Lord to see things through. You know, it's when we empty ourselves that the Lord does His work. But if we're full of ourselves or anything else, we leave no room for Him.
So Lord, we give you all that we do and say. We love you and we thank you in advance for what you will do in the days, weeks and months ahead. We're empty and ready.
(Oh, and thank you for sending a customer to my mom and dad so many years ago. In many ways, because you filled their empty shop, I can fill up this page with your good word.)
Have a blessed weekend everyone. In Jesus' name, we train.
--J.P.
PRAYFIT: WEEK IN REVIEW
WORKOUT: 10-minute full body blast
NEWS: How does obesity affect women differently than men?
TIP: How mastering your bodyweight can bring new progress
>> JOIN THE NETWORK: Not a member of our Facebook page yet? Click here, click "like," click "suggest to friends" and help us grow the PrayFit community!
PEYTON MANNING MOMENTS
September 30, 2010Read: Luke 9
"But Jesus said, 'You feed them.' They answered him saying, 'But we only have five loaves of bread and two fish, unless we go and buy food for all these people.'" --Luke 9:13
I've declared this week a Peyton Manning week. Of all the great things that Peyton is known for in the National Football League (NFL), changing the plays at the line of scrimmage is one of them. More often than not, he breaks the huddle, approaches the line and, based on what he sees in the defense, he yells out a different plan. He calls an audible and, in doing so, changes the game.
Now, for Peyton to be able to read the defense is a gift, no doubt. But I'm as impressed with how his offense adapts so quickly to his changing mind. One thing is for certain, you can't work with Peyton and expect routine. As for me? I'd prefer Peyton to simply remember what we agreed in the huddle; 'Just stick to the original plan, would ya?' I love my daily routine. I can deal with the expected.
You know, Jesus was known for calling a few audibles of his own. Like we see in today's passage, asking the impossible, he'd watch his disciples go from scratching their heads to rubbing their eyes. Maybe that's why Jesus so often asked where their faith was. I know He'd ask me the same. Can anyone relate? Anyone else having a week of unfamiliar routes and last-minute audibles? Anyone else rubbing their eyes yet?
--J.P.
MASTERING YOUR BODYWEIGHT How a simple increase in intensity can maximize your workouts
At Prayfit, we rely a lot on bodyweight exercises. In many of our weekly workouts, you'll see maybe a plyo-push up or a jump squat. Those moves are incredible for developing lean muscle. But I want to explain why. Take the plyo-push up for example. During the plyo-push up, you lower your chest toward the floor slowly, then you press yourself up as powerfully and explosively as possible in order to let your hands come off the floor. Some of you can even do clap push-ups, clapping your hands on each rep.
Well, there's a lot of science behind that simple move. See, during a typical push-up (and any standard rep on anything in the gym for that matter) we decelerate the move so that our hands remain in contact with the floor. Same thing with, say, the bench press. We decelerate the bar as we press up so the bar doesn't leave our hands. BUT, during plyo-push ups, we forget about deceleration and allow our hands to leave the floor. Doing so causes more fast-twitch muscle fibers to be utilized. Fast-twitch fibers are those muscle fibers most responsible for tone for the ladies and muscle mass for the guys. The explosive nature of the ply0s calls those fibers into play.
So the next time you see a jump squat or plyo-push up, you know why. AND, when you get too tired during any of those sets, simply resume the exercise with the standard version of that move and you'll help tighten and tone even more.
>> PARTNERS: Find out who's endorsed us and what people are saying about PrayFit at our Partners page.
I'LL HAVE TO ASK
September 29, 2010Read: Luke 11
“Ask, and you shall receive. Seek and you shall find.” –Luke 11:9
Back in high school, I had a basketball coach ask me if I’d come back to the team. It had been a couple years since I’d played, and by then I’d become a one-sport athlete. His question was as brief as it was surprising when he asked, “Jimmy, we need you back. Will you play?”
My response was only a little less expected than what he said next. I replied, “Wow coach, sounds awesome. I just need to check with my dad first.” To which he smiled and said, “No Jimmy, I was only testing you, seeing if you’d be there for us.”
He shook my hand and thanked me. (I admit, I was relieved.) A little test, I guess. Whether I passed or not, I’m not sure. But I’ve thought about that moment over the years. His question, my response, his reply. And I remember telling my dad about it later that night; dad loved that my answer required his blessing.
You know, we’re constantly being tested and the crossroads are always before us. Which way? That way? No way!! How much better would our lives be if with each decision, big or small, we said, “You know, I just need to check with my Father first.” And as I’ve learned even recently, it’s never too late to ask.
--J.P.
PRAYFIT RECIPE OF THE WEEK: Roasted Tomato Sauce
Makes 10 servings (1/2 cup each)
Ingredients:
6-8 large tomatoes cut into large chunks 1/2 large red onion, roughly chopped 1 red chili pepper, chopped 3 cloves garlic, whole 2 tablespoons extra virgin olive oil, divided 1 teaspoon kosher salt 1 teaspoon dried oregano Freshly ground black pepper 1 can (15 ounces) canned tomato sauce, no salt added 1 tablespoon tomato paste 1/2 cup red wine 1/2 cup fresh basil leaves, chopped 1/4 cup fresh parsley, chopped
Preheat oven to 425 degrees F. Place tomatoes, onion, chili and garlic on a large sheet pan; add 1 tablespoon olive oil, salt, oregano and pepper and toss to coat. Roast vegetables for 25-30 minutes or until tomatoes just begin to char; set aside to cool slightly. In a large pot, heat remaining 1 tablespoon of olive oil and then add the roasted tomato mixture, tomato sauce, tomato paste and wine. Stir to combine and bring to a simmer. Cook, uncovered, for 20 minutes, stirring occasionally. Add basil and parsley; season with additional salt and pepper to taste. Puree sauce using an immersion blender* until smooth.
*If you do not have an immersion blender, puree in a countertop blender in small batches. Make sure to hold the top of the blender closed with a dish towel while the machine is on.
Nutrition Information Per Serving: Calories: 80 calories Total Fat: 3 grams Saturated Fat: 0 grams Total Carbohydrate: 11 grams Protein: 2 grams Sodium: 139 milligrams Cholesterol: 0 milligrams Fiber: 3 grams
Dana Angelo White, MS, RD, ATC is a registered dietitian and is currently a nutrition expert for the Food Network, and has worked as a media spokesperson for Cooking Light Magazine. She has appeared on Good Day Street Talk, Food Network.com, Access Hollywood and GMA Health. Visit her at Dana White Nutrition.
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HIDE AND SEEK
September 28, 2010Read: Psalm 32
“You are my hiding place. You will protect me from trouble and surround me with songs of deliverance.” – Psalm 32: 7
I'm no Jack Hanna, but did you know that the rhinoceros beetle is the strongest creature on the planet? He’s the Popeye of the animal world. Elephants? Weaklings. Hippos? Don’t even belong in the same sentence. Oh sure, the elephant can put up to 25% of it’s weight on its back, and the Hippo’s bite provides around 1400 pounds of pressure per square inch, but compared to a beetle? That’s like fighting a lion with a toothpick, especially when you consider that this beetle can carry 850 times his own weight. To put that into perspective, if you were that strong, you’d be able to lift 65 tons over your head.
But what’s interesting to me is not how strong he is compared to the other creatures, but it’s how he got so strong that catches my attention. Scientists say he’s so strong because every day he digs his way to a hiding place to escape danger. He literally moves earth to get to safety. Simply put, he gets strong when he hides.
You know, as believers we gain strength when we go to our hiding place; when we find a quiet place to talk to the Lord and read His word. When we don’t — when we get “too busy” – we’re weakened, out in the open, vulnerable, and subject to predators we were never meant to face. But friends, when life is a jungle, He’s our hiding place and source of strength all in one, and we can go there anytime we want. After all, He moved heaven (and earth) to make sure we could.
–J.P.
THE OBESITY GENDER GAP Does it cost women more than men to be obese?
Obesity is taking its toll on America. A new study conducted by OECD (Organization for Economic Cooperation and Development), a group of 33 countries ""committed to democracy and the market economy," showed that the U.S. has the highest percentage of overweight and obese individuals in the democratic, market-economy world. Not exactly a great distinction for us as Americans.
But within our own waist-widened society, it may be women that are hardest hit. Another study, performed by researchers at George Washington University, shows that a woman ends up paying nearly double her male counterparts. While a man racks up $2,646 annually in extra expenses if he is obese, a woman’s obesity costs her $4,879, almost twice as much. For the full story, click here.
RIGHT ON CUE
September 27, 2010Read: Philippians 1
"Being confident in this, that he who began a good work in you, will carry it on until completion to the day of Jesus Christ." --Philippians 1:6
Last night, my nephew Casey called us to play a song he'd been practicing for an upcoming piano recital. Casey, 16, is an aspiring songwriter and musician, and as he thundered away at his keyboard, my wife and I put him on speaker. A few seconds into his masterpiece, Loretta and I were in awe. We couldn't believe his talent. "That's my nephew!" I boasted. And then right on cue, Casey's perfection got pitchy. What should have been sharp went south, and what flowed went flat.
"It needs work," Casey explained with a giggle as he got back on the phone. But of course, despite a few hiccups, we thought it was awesome. "Keep working, Case. It'll come," we encouraged with applause.
You know, Casey's call gave me encouragement for the upcoming week. Each of us has a song to live. A beautiful melody that God loves to hear us play. After all, He conducts our lifesong. And while we might hit a sour note from time to time, like Casey's riff, God the conductor is still at work and loving us through our low notes.
And as it so happens, a few minutes after the call, I sent Casey a text asking him what the name of the tune was. He sent back, "Who I am hates who I've been." (Wow, right on cue.)
--J.P.
PRAYFIT WORKOUT OF THE WEEK: 10-Minute Full-Body Blast
Contrary to what most "hour per session" trainers will tell you, there's a fantastic level of fitness to be had by investing 10 minutes per day in exercise. The following quickie routine is a perfect day-starter for those looking to hit all their major muscle groups without an exhausting trip to the gym. After a few minutes of warm-up -- think 2-5 minutes worth of jumping jacks, running in place and arm swings -- perform each exercise listed, in order, to failure. Move from exercise to exercise without rest, save for the time it takes to list how many reps you performed on each. When you complete the last set of double crunches, rest 1-2 minutes, then perform the entire circuit once more, again listing your total number of reps.
Try this workout 2-3 times this week -- or for several weeks -- and, with proper nutrition, we guarantee you'll be looking and feeling stronger and leaner.
Exercise Sets Reps Jump squats 2 to failure Stationary Wall Squat 2 to failure Power Push-Up 2 to failure Standard Push-Up 2 to failure Double Crunch 2 t0 failure
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A WALK IN THE PARK
September 23, 2010Read: Ephesians 6
“Finally, be strong in the Lord and in His mighty power.” –Ephesians 6:10
On a recent walk, I stopped at a nearby park where I noticed a group of kids huddled around a coach. He was giving a pep talk. I loved it. Squatting down to meet them eye-to-eye, he said things like, “Let’s be aggressive. Help each other out and work hard!” Parents formed a semicircle around the group, and when the team broke the huddle, I realized it was a karate class; self defense for the little guys.
Interestingly, the coach put one student in the middle and then sent one, two, then three other students in to fight him. “The key,” the instructor yelled to the one in the middle, “is to keep the opponent in front of you at all times!” Before the drill was over, it was 4-on-1. The whistle blew, the parents applauded, and the kids rotated positions.
Heading home, it dawned on me that the coach had it right. He said to keep everything in front of you, because that’s where your opponent is. A buddy of mine, Jimmy Page from FCA (Fellowship of Christian Athletes), taught me that God gives us armor, such as the breastplate, the shield and the sword that are all frontal weapons. He doesn’t give us anything to protect our back. Why? Because the battle is in front of us. We’re not surprised by the enemy, nor does he sneak up and attack us from behind.
So I suppose, in a way, our temptations and struggles can be thought of as compliments; God won’t allow us to be tested beyond what He knows we can endure. When God became a man, He lowered Himself to see us eye-to-eye and gave us a self-defense class of our own. With Him, we can conquer anything that lies ahead, especially since we know He’s always got our backs.
–J.P.
OKAY TO SPLURGE
Contrary to popular belief, being super strict 100 percent of the time is not the only way to reach your physique goals. If you're feeling like you need to splurge a bit on your diet, that's fine -- just get better at picking your moment. One great time to splurge is right after a tough workout.
Many people will tell you that if you eat bad right after a workout, you've ruined all of your hard work. But nothing could be further from the truth. The best time to eat bad is right after a vigourous workout. Research shows that you are much less likely to store food (bad or good) as fat and much more likely to metabolize it for energy following a workout. So the next time you want to go nuts and splurge, hit the gym first -- just hit it hard!