Since 2009
THE PRAYFIT DEVOTION
AT THE INN
Dec 20, 2010Read: Luke 2
"And she brought forth her son, wrapped him in swaddling clothes and laid him in a manger, because there was no room for them in the inn." --Luke 2:7
Before our short drive to Arizona for Christmas, I wanted to get my truck serviced. So I wheeled her in to the dealer yesterday morning. The service manager said it would be an hour or so until it was ready, so I had time to get some work done. I made my way to the office, where the smell of old coffee lingered, and a small circle of chairs surrounded the TV and vending machines. I took the last vacant chair next to a sweet elderly woman and a very nice young lady having small talk. I got comfortable.
Not long into my wait, I heard the silver-haired saint mention her church. A few seconds later, the older woman said sweetly, "Oh, you're not a Christian?" I sat back to listen to the pro at work. Her tone carried a feeling of someone who had lived long enough to know what grace really meant and who would shudder at the thought of living without it. Then she said something that stuck with me all day. She said, "Oh my sweet dear, you don't know what you're missing."
Had you been there two thousand years ago, what would you have said to the inn keeper as he opened the door to Mary and Joseph? Before he answered their question of vacancy, would you speak up to urge him? Would you be subtle? Perhaps a wide-eyed nod and a thumbs-up? Or would you do like granny did, and pull him to the side and in love say, "Oh sir, invite them to stay, you don't know what you're missing."
--J.P.
WORKOUT OF THE WEEK Before the Christmas week gets into full swing, how about a hard-charged cardio session. In fact, a few of you have expressed how much you enjoyed our 10-min cardio blast a couple months ago, we thought we'd re-post it this week for those who didn't get a chance to try it. Be sure to check log your progress in your journal or here on our blogs. Begin Christmas week as fit as can be!
Walk in place for 1 min Jog in place- 1 min High knee running- 1 min Jumping jacks- 1 min Fast feet (Squat down, spread your feet and tap your toes as fast as you can)- 1 min High knee running- 1 min Virtual jump rope (Feel free to use an actual jump rope if you have one)- 1 min High knee running- 1 min Jumping jacks- 1 min Walk in place- 1 min
ARE THEY HERE YET?
Dec 17, 2010Read: Matthew 2
"They went on their way, and the star they had seen in the east went ahead of them until it stopped over the place where the child was." --Matthew 2:9
Next week, like many of you, we'll finally arrive at the home of family and friends to celebrate Christmas. Do you have "going home" traditions? We do too. One tradition my parents actually started during my college years was hanging a "Welcome Home, Jimmy!" sign at the house. When I got married, they simply added "& Loretta", and we've seen that banner for 15 years now. And no matter how quick our trip might be, that sign is waiting. It's seen its share of attics, but it brings Mom and Dad a lot of joy to bring it out of storage. That banner symbolizes that their children are almost home.
Beyond a doubt right now, celebration plans are almost ready in homes such as yours and of those you love. All the decorations are being hung, everyone's favorite dishes are being prepared and front room curtains will soon be impatiently pulled back to see if "they're here yet."
You know, I've often wondered if the star in the east was as much God's way to honor His son, as it was our way to find Him. Even though Jesus' time on earth was short, God knew how He'd be rejected, and of the cross that awaited him. So perhaps it was God's way to say, "I love you, Son" and in doing so said to us, "Here He is".
He loves us that much. And if we look forward to seeing our loved ones, how much more does He? Because you see, someday God will send for us. And who knows, maybe after spreading the table for the great celebration and hanging the welcome-home banner across the door, angels will pull back the curtain, peeking to see... if we're there yet.
JP
WE WANT TO KNOW What are some of your Christmas traditions? Any favorite meals or recipes you want to share? Maybe you're beginning to assemble your New Year's health and fitness resolutions and you'd like some guidance or feedback. Or maybe you have a prayer request or a recent praise you'd like to share. Head to our forums and post or simply give us some feedback here on this page. We'd love to hear from you.
GULLIVER'S BODY DOUBLE
December 16, 2010Read: Romans 12
"Do not conform to the pattern of this world, but be transformed by the renewing of your mind. Then you will be able to test and approve what God’s will is—his good, pleasing and perfect will." --Romans 12:2
Watching the news tonight, a story came up about a local man who recently served as the body double for the actor Jack Black in the poster ads for the upcoming movie Gulliver's Travels. The man was honored to do his duty, saying that he's now famous from the neck down. The producers needed an overweight, out-of-shape man with Jack's bodytype, and this lucky guy fit the mold. Well, hoo-ray.
As the story unfolded, they asked what the man did for a living to which the he proudly replied, "I'm a pastor."
Now folks, we realize that life is not about the body, but tonight's story is a good indicator of just how much of a paradigm shift we need. As always, it's not about perfection, and it's not about chiseled biceps for sure. But we need a renewed mind in the area of health. When 70% of Americans are overweight, and 1 in 3 children born today might not outlive their parents due to obesity-related illness, isn't it time to consider our effort toward better health as a means of silent evangelism? Again, it's not that the pastor doesn't care about the message he's sending, but maybe he doesn't know that he's sending a message.
WE WANT TO KNOW >>Should we be striving to be a healthy example for those around us? >>What kind of impact would the Pastor have made had he said no to the opportunity because he wanted to be a better example about his health? Please leave your comments here or in our forums about today's topic. We realize it's a sensitive one, and we pray it's received well. But let us know what you think.
TOTAL LOSS
December 14, 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 whether their vehicle still had value. 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 even a total loss is no match for the cross. What the world gives no value, He gives grace.
--J.P.
MALL FAT? Don't let holiday shopping derail your healthy-living goals
"It’s the heart of the holiday shopping season: Malls are flooded, parking lots are jam-packed, and your inbox is overflowing with e-coupons," says Dana Angelo White, MS, RD, PrayFit's resident healthy-eating expert. "Whether you’re hitting up the food court or doing your shopping online, keep these tips in mind."
Don’t…
...munch on free samples. The calories can add up fast.
...shop hungry. Eat a sensible meal before you head out to the store or sit at the computer.
...swig liquid calories. Large sodas and full-fat peppermint lattes can have as many calories as a meal.
...go overboard on holiday goodies. Just because you can buy a 10-pound bar of chocolate shaped like a Christmas tree doesn’t mean that you should.
Do…
...resist the wafting smells from the pretzel and cookie stands. Save those calories for holiday parties.
...pack power snacks. Granola bars, fresh fruit, peanut butter crackers, and trail mix are good options.
...keep your mouth occupied. If you find yourself mindlessly snacking, chew sugarless gum or sip on a calorie-free drink.
...wash your hands before you eat, especially after a day of shopping.
>> For more healthy holiday tips, visit Dana's Healthy Eats blog on the Food Network.
Dana Angelo White, MS, RD, ATC, is a registered dietitian, certified athletic trainer and owner of Dana White Nutrition, Inc., which specializes in culinary and sports nutrition.
RECALIBRATION
December 14, 2010Read: Psalm 57
"I cry out to God most high, to God who fulfills his purpose for me." --Psalm 57:2
In grad school, one of the more tedious obligations we had was recalibrating our lab equipment. VO2 max machines, CO2 analyzers -- you name it, we had to put things in check and often. It's one thing for a piece of scientific apparatus to be precise, but unless it's accurate, it doesn't do much good.
With that in mind, let’s do a little calibration of our own. We're almost to the end of 2010, and we’re knee-deep in school and work. Sounds silly, but have we been going to work without shoes on? Or to school without books? Of course not. Some things just never cross our minds.
But when we fail to spend time in God's word, praying and talking to Him, we begin our day unprepared and unprotected. And if we're not dedicated to optimum health and nutrition, we're neglecting His gift of life itself.
So as we enter the last few weeks of the year, let's recalibrate. Let's be precise with those priorities and more accurate with our appointments. As the new year approaches, let’s draw a new line in the sand as it relates to our faith and fitness and we’ll hit it with our knees...together.
--J.P.
NEWS: KIDS NOT EXERCISING ENOUGH Sunday soccer may not be sufficient to boost health, prevent obesity
Many parents get their kids active in sports in order to plant the seeds of an active lifestyle. Weekly practices and games, they figure, are sufficient to help their kids reap all the developmental benefits that exercise has to offer such as bone development, better energy levels and strong mental health. And while it's better for our kids to be involved in sports than not, the cumulative amount of activity may not be enough, according to a new study.
Researchers at San Diego State found that fewer than 25% of the children -- ages 7-14 -- got the recommended 60 minutes of exercise per day that they needed. They discovered that despite the length of some practices exceeding three hours, much of that time was devoted to stand-still strategy and discussion.
The solution is beneficial not only for Sunday soccer, but for the collective health of our children. Coaches simply need to find ways to get them to move more during the time they have with them.
"If coaches were convinced that fit players were better players, there would be more physical activity during practices," said study author James Sallis.
>> For the full article from Reuters, click here.
BE HEALTHY, QUIETLY
December 13, 2010Read: Matthew 6
“Be careful not to practice your righteousness in front of others to be seen by them. If you do, you will have no reward from your Father in heaven." --Matthew 6:1
We've been talking a lot lately about the importance of our physical health as a means of praise, and if that has reached your heart, we're so blessed. If the mere prospect of a new day is reason enough to praise God with smarter choices at the dinner table, then great. Because you're right...it's not about the body.
With that said, perhaps the challenge is to be healthy, quietly. In truth, if our health is praise, there's no need for a declaration of independence from a sedentary lifestyle, and no need to sound the alarm against a less-than-stellar diet. No speeches, no "look at what I'm doing for God" announcements. We're called to take care of the body that carries the soul, period. So let's allow the byproducts of our obedience do the talking.
Push away from the table sooner, quietly. Turn the TV off earlier to go outside, quietly. Praise God with your health, quietly.
--J.P.
WORKOUT OF THE WEEK: Bolder Shoulders in 10
People's motivations for exercise may vary but the desire for stronger, better looking or just plain healthier shoulders is pretty universal. This complex joint possesses of the most delicate and amazing musculature in the entire body, which is to our benefit because that allows for a variety of ways in which they can be trained. For this quickie shoulder routine, which will walks the line between strength and endurance, grab some light dumbbells or even a pair of soup cans. Trust us, this won't take much weight. If you need a shoulder smash -- a new challenge to set the foundation for a remade set of deltoids -- then this week's 10-minute workout is just for you.
A good warm-up is always important but it could be argued that it is most important on shoulder day. The wide range of motion with you shoulders is maintained by several small muscles that can injure easily if not properly prepared for the work ahead. For this, or any other shoulder routine, follow the prescribed warm-up as the bare minimum of your training prep.
Warm-up | Raise your arms out to your sides until they're parallel with the floor. Make small circles with your arms for 1-2 minutes. Without rest, go right to into this routine. Rest as little as possible as you go from one exercise to the next.
Using your soup cans or light dumbbells: Lateral raises for 1 minute Alternating straight punches for 1 minute Front raises for 1 minute Alternating straight punches for 1 minute Bent-over lateral raises for 1 minutes Alternating straight punches for 1 minute Overhead presses for 1 minute Alternating straight punches for 1 minute
--To keep your alternating straight punches effective, simply focus on punching to full extension at eye level or just above.
A RUNNER'S WALK
December 10, 2010Read: Galatians 6
"Let us not become weary in doing good, for at the proper time we will reap a harvest if we do not give up." --Galatians 6:9
So there I was, packing up the truck to head back home. The marathon had long since ended, and Loretta was getting herself ready to leave. As I looked across the parking lot, I saw a few runners walking back from the venue. They literally looked like they'd been through a battle. I then went to check-out of the hotel and was surrounded by marathoners; medals hanging from each neck and numbers across their chests.
But you know what was interesting? I knew they had just run the race, not because of the medals and numbers, but by the familiar limp. Loretta had it too. She could hardly move. When we went into town to eat a few hours later, I saw people who either had no trouble walking or who barely had the strength to stand. Battle tested. If you ran the race, it showed in your walk.
(Gulp)
Not sure about you, but I could stand to limp a lot more each day, amen?
--J.P.
PRAYFIT WEEK IN REVIEW A look back at a week's worth of healthy living tips
WORKOUT: 10 minutes to a stronger lower back and core
FITNESS TIP: How to keep a better fitness journal for faster results
RECIPE: Orange-Chocolate Cookies
PRAYFIT 2.0: Find out how PrayFit just got stronger in the fitness-and-nutrition department
>> HELP PRAYFIT BECOME A BESTSELLER! As many of you know, “PrayFit: Your Guide to a Healthy Body and a Stronger Faith in 28 Days” from Regal Books, is due to start shipping to mailboxes December 6. And in the month of January, you can find us on display tables at Barnes & Noble. With your help, we believe that “PrayFit” has the muscle to be a bestseller. So pick up a copy or order a few for gifts — help us spread the gospel of faith and fitness as we approach 2011! A portion of each book sold will go to support mission trips abroad.
COMING INTO FOCUS
December 9, 2010Read: Psalm 25
"Show me your ways, O Lord." --Psalm 25:4
Earlier this year, Eric asked me to join him at a photo shoot. It had actually been a while since I'd been to one, but because I directed shoots for all those years, I felt right at home. I knew the exercises Eric wanted, the general feel of the article and even knew the photographer from way back when.
And as we were trying to get a particular shot, we realized that we were using the wrong lens for the exercise. The only way to get the shot we wanted, allowing us to see the entire move, was to use a wide-angle lens; we were too close to what we wanted to see, that what we needed was way out of frame.
Aren't we like that? We get so close to our days, jobs, and goals that we have no periphery. Our tunnel-vision eyes are so keenly fixed on what's dead ahead that the DEAD END AHEAD comes into view far too late.
So let's make sure we start each day kneeling, asking for His wisdom, seeking His guidance...and wanting His point of view.
--J.P.
FITNESS & NUTRITION UPGRADES
For over two years, PrayFit has provided volumes of great information on healthy living. High-powered workouts, tasty recipes, fitness headlines and research, exercise tips and more, all delivered to your inbox or accessible with the click of a mouse. Now, we've gathered that info and pooled it into easy-to-find locations on the site so you can get all the wisdom you need for fitter, healthier living. We've also created permanent homes for exercise descriptions and videos so you can practice spot-on technique for faster, lasting results.
NEW! FITNESS: Workouts, fitness news and research, exercise tips
NEW! NUTRITION: Healthy recipes, nutrition news, kitchen tips
NEW! VIDEOS: Visual aids for technically sound reps, every time
NEW! EXERCISE DESCRIPTIONS: A detailed, step-by-step guide to getting your form right
Note: Fitness and Nutrition are both accessible at all times from the revamped left navigation on each page of the website.
I'LL DRIVE
December 8, 2010Read: Psalm 139
"I praise you because I am fearfully and wonderfully made." --Psalm 139:14
"Jimmy, you drive." Those three innocent words used to cause me serious panic. Well, it wasn't so much what was said, but who said it. Growing up, whenever the family went anywhere, Dad drove. In fact, I can probably count on one hand the number of times he didn't. But on the other hand, when I got old enough to drive, he'd surprise me and want to take my truck.
Don't get me wrong, it wasn't so much the driving that worried me, but it was the condition of my truck. See, I wasn't a neat freak. Alright, that's putting it mildly. I was kinda messy. (My mom and Loretta are both nodding and shaking their heads right about now.) And whenever Dad caught me off guard, his disappointment in how I was taking care of the truck he gave me was like a dagger.
See to Dad, that truck was more than something to get me from here to there. It was a gift that he practically built with his own hands. And my negligence might as well have been a blow to the gut. Speaking of, at PrayFit, we believe that our effort to be healthy, whether it be to lose weight or lower our blood pressure, is a way to show God just how thankful we are for the body He made to get us through life. Hypothetically speaking, if God asked us to take Him from here to there, in what condition would He find us? On second thought, that's not all that hypothetical after all.
--J.P.
RECIPE OF THE WEEK: ORANGE-CHOCOLATE COOKIES
That's right, it's time for some dessert. Being healthier, after all, isn't about painful deprivation as much as it is about better choices. So if you are moving your body regularly, you shouldn't feel guilty about occasionally giving in to your sweet tooth. But if you are being calorie-conscious, this can be a bit more agonizing unless you know how to indulge without going overboard. That's where PrayFit contributing nutritionist Dana Angelo White, MS, RD, comes in.
"My mother-in-law discovered this recipe last year in a magazine, and these cookies became an instant family favorite," she says. "The combination of orange and chocolate makes for a light but decadent cookie. At 90 calories each, you can have one (or two) and not feel guilty about dessert."
Orange-Chocolate Cookies
Makes 4 dozen
1 cup butter, softened 1 cup granulated sugar 1 egg yolk 2 teaspoons finely shredded orange peel 2 cups all-purpose flour 1/4 cup orange marmalade 6 ounces bittersweet chocolate 1 tablespoon shortening
In a large mixing bowl, beat butter with electric mixer on medium to high speed for 30 seconds. Add sugar. Beat until combined, scraping sides of the bowl occasionally. Beat in egg yolk and orange peel. Beat in as much flour as you can with the mixer. Stir in any remaining flour.
On a lightly floured surface, roll dough to 1/2 inch thickness. Using a 1 1/2-inch round cookie cutter, cut into rounds. Press your thumb into center and fill with 1/4 teaspoon orange marmalade.
Bake on parchment-lined baking sheets in a 375-degree oven for about 12 minutes or until edges are lightly browned. Transfer to a wire rack and let cool. In a small saucepan, melt chocolate and shortening over low heat. Dip half of each cookie in chocolate mixture. Place cookies on rack to set.
Calories: 89 Fat: 5.5 grams Saturated Fat: 2.5 grams Protein: 1 gram Carbohydrate: 11 grams Sodium: 2 milligrams Cholesterol: 15 milligrams Fiber: 0 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. You can also visit her blog for more recipes at http://blog.foodnetwork.com/healthyeats/.
A NAME'S SAKE
December 7, 2010Read: John 20
"Unless I see the nail marks in his hands, I will not believe it." --John 20:25
Kicking off our first book tour in El Paso last weekend, I had the chance to see some family. One dear couple in particular was my Uncle Eddie and Aunt Margaret. My Uncle Eddie is my "Tocayo." The term Tocayo means "someone with the same name." But not only do we share the same name -- Edward -- but I was named after him. James Edward Pena. We even have a Tocayo handshake -- it's a special bond.
Well, my Tocayo is almost 84 years old, with a sweetness in his eyes and a tenderness in his voice. A contractor by trade and known for being able to build anything whatsoever, Tocayo sat and told me of the old days when he'd build someone's home on their word alone. Long before you needed things in writing, my uncle said that a handshake meant the deal was done. You were trusted to do the work and in turn, you trusted that you'd get paid. Times and people sure have changed.
As he spoke, my thoughts went to Jesus. As believers, we all wear His name. He's never changed and never will. Talk about someone we can trust! He not only said it, He put it in writing. And rather than offer a hand, He extended both.
--J.P.
WRITE THIS WAY
Learning the finer points of effective journaling can make the difference in reaching your fitness goals
Accountability -- a singular concept that can define you as a person. It can also determine just how healthy and fit you can become, which is why keeping a detailed fitness journal is a must. And while there are no hard-and-fast rules for journaling, there are a few things that you can and should keep track of in order to maximize your progress.
1 EXERCISES/ACTIVITIES: If you have taken the time to dedicate yourself to an exercise program, it should have some structure. Keep a careful and consistent list of which exercises or activities you are performing on a workout-to-workout basis so that you can have a gauge on what is and is not working for you.
2 VOLUME/INTENSITY: Think sets, reps, time and weight. Dutifully charting each of these variables will not only give you a baseline by which to set future goals but it can also prevent overtraining.
3 FEEL: It's important for you to journal how you feel, both at the start and conclusion of physical activity. How good (or bad) you feel can point you to other key factors, such as what you've eaten, how you've slept or other emotional stresses that can play into your progress (or lack thereof).
Again, workout journaling can be very subjective. For a look at how some other PrayFit members are building accountability, visit our forums by clicking here.
>> WELCOME: Also, PrayFit issues a special welcome to new forum member sdonati1. You can visit sdonati1's journal here.
THE TOUGH GEAR
December 6, 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.
10-MINUTE WORKOUTS: Low Back and Core
It's a fact that as we age, our lower backs find it more difficult to keep up with our active-living endeavors. Frustratingly, even long bouts of sitting can leave you with an achy back. While some of this is inevitable, we can do our best to stall the aging process in this region with a short, targeted dose of preventative medicine.
By regularly targeting the deep, "core" muscles of your abs (transverse abdominis) and the long muscles of your back (erector spinae), you can strengthen your back to withstand the test(s) of time and bolster your ability to lead a more active lifestyle.
"If you want to work your low back and inner core to help protect and strengthen the muscles that protect your spine, do 10 minutes of Superman (low back work) and planks (core; transverse abdominis)," says Jimmy Pena, MS, CSCS, founder of PrayFit.com.
THE WORKOUT
Superman: Lie on your stomach with your arms overhead (like superman would do) and with your legs straight. Raise your arms up off the ground until you feel tension in your low back, then lower your arms back to the floor. Then raise your legs off the floor, keeping them as straight as possible.
>> Alternate back and forth between your arms and legs for 30-60 seconds.
Plank: Rise up onto your elbows and toes, keeping your body in a straight line. Draw your navel into your spine as tight as possible and with your eyes focused on the floor.
>> Hold plank position for 30-60 seconds.
Each minute go from the superman into the plank without rest in-between until you reach the 10-minute mark.
>> PRAY-FITTER: Looking for more fitness tips? Visit the our new fitness section by clicking here.
WHAT PLAN B?
December 3, 2010Read: Joshua 1
"Have I not commanded you? Be strong and courageous. Do not be terrified; do not be discouraged, for the Lord your God will be with you wherever you go." --Joshua 1:9
Chances are good that you've heard the expression, "Burn the boats!" They say Cortez was the first to make that announcement when he arrived in the new world. Upon reaching land, setting the ships ablaze sent a message to his men and his enemies that retreat never was an option -- that whatever the odds, a fight was coming.
Do you believe Christians should be the example of honesty in the workplace? Of course. Would you also agree that Christians should be best at showing love to neighbors? Without a doubt. So why are we so reluctant to take a stand on the subject of better health? Shouldn't Christians strive to be some of the most health conscious people on earth? Some might argue, "Well, Jimmy, the Lord looks at the heart." True, but doesn't that mean it's the effort that matters? And to be honest, not caring for the body that carries the soul just might be a heart issue after all.
So if this is an uncomfortable subject, mark it down. Because this will become an increasingly sensitive topic the bigger and bigger we get. But I believe it's the church's responsibility to lead the fight. A fight that we are losing. Where's Cortez when you need him?
Lord, we love you. Help us as believers become better stewards of our bodies. Help us learn to make better choices in what we eat and what we do. Help us commit to taking care of ourselves, not only so we can serve you better, but to be examples for the rest of the world. Amen.
--J.P.
FIT IT IN A few things to ask yourself as you work toward a healthier you
In what ways are you making positive change in the area of food choices? How have you been able to modify your meals to accommodate your goals? What are some ways that you're not winning the battle? Any specific struggles? What time of day is the most convenient for you to train? Are you making it a habit to fill that time with exercise? What's most important to you, eating right or exercising? If you could only do one, which would you do?
DID YOU KNOW? Eating late at night won't automatically make you gain weight. If you have not exceeded your recommended daily caloric intake and you've kept your daily expenditure high, eating right before bed will not cause weight gain.
>> NEW! Check out our new fitness and nutrition pages, then be on the lookout for more updates to our homepage this weekend.
WHEN JESUS KNOCKED
December 2, 2010Read: Revelation 3
"Here I am! I stand at the door and knock. If anyone hears my voice and opens the door, I will come in and eat with him, and he with me." --Revelation 3:20
It was a typical day, a very normal day much like this one, when Jesus knocked on my heart's door. I wasn't expecting company, so when He knocked, I hesitated. Looking through the peep hole, I wasn't exactly sure what to do, so I paused. Again, He knocked gently. As I slowly opened the door to invite Him in, I admit, I was a bit embarrassed at what He walked into. I had plenty of grudges lying around, and the smell of fear lingered heavy in the air. Like I said, I wasn't expecting Him. Quickly trying to clean the place up, I asked if I could get Him anything, but He just made his way through the halls. He seemed to know His away around.
He first walked by my room of regrets. "Ugh, why didn't I keep that door closed?", I grumbled to myself. Then my shoulders drooped when He saw all the corners where I stood in compromise. "He'll surely want to leave now."
But the next thing I knew, we were in the backyard. I seldom went out there, but He led me to the garden of Grace that He himself had planted. He said this garden will never die, and that I should spend time there each day. I nodded.
Then to my surprise, when we walked back inside, everything was made new. It even had a new room; a Master's bedroom. He said if I'd let Him, that's where He'd stay. Then almost immediately, what was once a den full of doubts had become a "living" room of faith.
I'm so glad I let Him in that day. He's the resident king in the castle of my heart. I know I don't always live like I know that, but He shows me the garden everyday. And I nod.
--J.P.
FITNESS TO-DO LIST: WRITE IT DOWN
If you don't currently keep a journal, now is the day to start. By logging your progress or workouts in terms of number of sets, reps, rest periods, for example, you can track from one workout to the next just how well you’re doing. If you don’t keep a journal, it makes it very difficult for you to know if you’re improving.
Next week, we'll run a three-part series on better journal keeping. We hope that you'll start your own and visit us all next week for ways to fine tune it! For now, visit some of our featured workout journals to see how others are working toward healthier bodies.
FEATURED PRAYFIT WORKOUT JOURNALS
BE STILL AND RUN
December 1, 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 orders 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.
RECIPE OF THE WEEK: Spicy Pulled Pork
Serves: 6
This pork is wonderful served with rice and beans, on grilled flatbread with cheese or in warm corn tortillas topped with shredded cabbage and diced avocado.
Ingredients: 2 pork tenderloin, trimmed (about 3 pounds) 6 fl oz dark beer ¼ cup apple cider or 2 tablespoons maple syrup Juice of ½ a lemon ¼ cup ketchup ¼ cup Worcestershire sauce 1 cup barbecue sauce 2 teaspoons adobo seasoning* 2 teaspoons chipotle pepper puree (recipe below) ½ yellow onion, thinly sliced ½ bulb fennel, thinly sliced
Directions: Cut each tenderloin into 3 large pieces – set aside. In a large soup pot, combine beer, cider, lemon juice, ketchup, Worcestershire, barbecue sauce, adobo, chipotle, onion and fennel.
Bring mixture to a simmer over medium high heat – add pork, cover and simmer for 40 minutes, turning occasionally. Transfer pork to a clean cutting board and shred using 2 forks. Place shredded pork back into pot and continue to cook on medium-low heat, uncovered for an additional 20 minutes.
Bonus: Chipotle Pepper Puree 1 can chipotle peppers in adobo
Place peppers into a blender or mini food processor and puree. Store in a sealed glass container in the refrigerator for up to 4 months. Add small amounts to sauces, dips and marinades for a smoky and spicy flavor
*1 tsp of garlic powder can be used in place of adobo, but adobo seasoning can be found in the international foods section of most grocery stores
Nutrition Info Per Serving: Calories: 305 Total Fat: 5 Saturated Fat: 1.5 Carbohydrate: 14 Protein: 48 Cholesterol: 147 Sodium: 510 Fiber: 1
Dana Angelo White, MS, RD, ATC is a registered dietitian, certified athletic trainer, and nutrition and fitness consultant for international food companies, restaurants and marketing firm. Dana is also the nutrition advisor to The Food Network.
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BACKGROUND CHECK
November 30, 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
Earlier this year, I was 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.
DID YOU KNOW?
According to a new study, over 600,000 people die each year from secondhand smoke; the majority of them children.
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"YA GOTTA HAVE GANAS"
November 29, 2010Read: 1 Samuel 16
“Man looks at the outward appearance, but the Lord looks at the heart.” –1 Samuel 16:7
Earlier this year, I had the honor of spending some time with the leaders of the Boys and Girls Clubs of El Paso – an amazing group of people that I promise you’ll hear more about in the months ahead. And while touring one of the facilities, a teenager’s t-shirt caught my attention. It read, “Hay Que Tener Ganas.” As I read it out loud, I was given a shrug and a head tilt, “Ya gotta have heart.” (And mine stopped). To say the moment motivated me would be like saying Picasso painted or Mozart made music; an understatement to say the least. And as it turns out, it’s their motto.
So because of those kids, that’s our focus today. How we take care of the bodies God gave us is a heart issue, is it not? At PrayFit, we believe how the body responds in weight loss is merely a byproduct of obedience. It’s the daily diligence to eat right and exercise that takes true desire and guts. The kind of guts Omar, David and Clutch showed me this year. “They’re the true dreamers” — something I think their director, Mrs. Maldonado, would be the first to point out.
--J.P.
PRAYFIT IN EL PASO DEC. 2: If you’re in the El Paso area on December 2, please visit us at the El Paso Museum of Art for their 3rd Annual Fund Raising Gala. PrayFit will be on hand to support their efforts and also to begin the PrayFit book tour. If you’re unable to attend, please visit the El Paso Boys and Girls Clubs to donate to a great cause.
PRAYFIT WORKOUT OF THE WEEK: Push-Ups & Sit-Ups Herschel Walker, the famed NFL running back, would be proud of today's workout. He was notorious for training using just his bodyweight to craft his strong, lean physique. This week's workout is an upper body-and-abs thrasher. Just 10 minutes of work is all you'll need for this one. Perform one minute of each exercise then move to the next one, resting only as long as it takes to get into position. Try to get as many reps of each move as you can each minute, logging your total reps and striving to beat that number in each workout this week. Newbies should try two workouts, 3-4 days apart. Intermediates can try an every-other-day approach for three or four workouts total and advanced trainers can perform this mini routine five days straight.
Decline Push-Up (feet elevated on a chair, sofa or bench) Reverse Crunch Standard Push-Up Standard Crunch Incline Push-Up (hands on a bench, chair, sofa or wall) Double Crunch Decline Push-Up Double Crunch Standard Push-Up Reverse Crunch
THANKFUL...NO MATTER WHAT
November 24, 2010Read: 1 Thessalonians 5
"In all things, give thanks." --1 Thessalonians 5:18
The bible is pretty clear when it comes to being thankful: we should be, no matter what. But if you're like me, it's easy to be thankful when times are good. But what about during the storms of life? What then?
Well, thankfully, God is as worthy of our thanks in rough water as He is when our seas are calm. Our circumstances might change, but He doesn't; no matter what. So, even though we might not be praying, "Thank you God for this storm", we can pray, "Lord, if not for this storm, I wouldn't be looking to you for shelter."
So tomorrow, before we eat with friends and family or watch a good game and doze on the couch, we simply want to say, "Thanks for being God, no matter what."
--J.P.
PRAYFIT 101: REST TO PROGRESS
A great many of you that we hear from on PrayFit are hardcore trainers -- people who workout hard four or more times per week. That is fantastic but if you've started to notice that you're a little slower, a little weaker and a little more fatigued than usual, or that your once-meteoric progress has come to a screeching halt, you may be a victim of overtraining.
Overtraining is a very real syndrome that comes as a result of training too often or too intensely -- or both -- and it can wreak havoc on your fitness goals. When you start to notice any of the aforementioned symptoms, take a look at your training regimen. Have you been pushing yourself a bit too hard? Well, as difficult a pill as this may be to swallow, the only prescription for overtraining -- the only thing that will get you back on track -- is rest. Take a few days off from workouts completely or scale your workouts back in frequency and intensity for several days or up to a few weeks. At the end of this "cooling off" period, you should be able to dive right back in with renewed energy, strength and enthusiasm. Training hard is great -- but as with all things, moderation is the key.
>> HELP PRAYFIT BECOME A BESTSELLER! As many of you know, "PrayFit: Your Guide to a Healthy Body and a Stronger Faith in 28 Days" from Regal Books, is due to start shipping to mailboxes December 6. And in the month of January, you can find us on display tables at Barnes & Noble. With your help, we believe that "PrayFit" has the muscle to be a bestseller. So pick up a copy or order a few for gifts -- help us spread the gospel of faith and fitness as we approach 2011! A portion of each book sold will go to support mission trips abroad.
THE CROWD IS...US
November 23, 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. Why? Because 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.
FUN FACT: THE INCREDIBLE EGG
Many of you may think that eggs are just a simple breakfast food -- something that's been on your plate every morning since you can remember. But it is so much more, particularly if you're looking to gain muscle, says Jim Stoppani, PhD, co-author of "PrayFit: Your Guide to a Healthy Body and a Stronger Faith in 28 Days" (Regal Books). Researchers found that subjects who ate three whole eggs per day gained twice as much muscle in 12 weeks as those who only had one egg per day.
EGG FACTS: One whole egg contains 72 calories, 6 grams of protein, 0 grams of carbohydrate and 5 grams of fat. But don't worry -- about 80% of that fat is monounsaturated and saturated fat, which actually aids in the muscle-building process.
Source: www.jimstoppani.com
CALL HIM
November 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. But 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.
PRAYFIT WORKOUT OF THE WEEK: Abs in 10
It's funny that while most people revile the thought of having to spend 30 minutes on an exercise bike, most will spend as long...as...it...takes...training abs. Folks will do reps until they cramp if it means having a flat, strong-looking midsection. Well, the good news is that abs training is more about the quality than the quantity of your sessions. Abs, mostly comprised of endurance-based muscle fibers, can quickly adapt to marathon crunch sessions. Your focus, then, should be on the accuracy of each move (are you doing it right?) and the intensity of each workout (how hard are you training?). This 10-minute session allows you to target all three areas of your abs with proven, easy-to-execute exercises.
Choose one exercise for each section to help target different sections of your abdominals. If you choose an exercise that requires resistance, select a weight that allows you to fail around 15-20 repetitions. If it's a bodyweight-only move, do as many reps as necessary until you reach failure and if you have time, repeat the cycle -- up to three times total. Perform this workout twice per week -- after weight training or on non-weight training days -- and, with a relatively clean diet, you should see results in no time!
Lower Abs Hanging Leg Raise Reverse Crunch Hip Thrust
Upper Abs Standard Crunch Lying Cable Crunch Machine Crunch
Obliques Crossover Crunch Woodchopper Decline Cable Twist
Core Plank
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MARCHING ORDERS
November 19, 2010Read: Joshua 6
Joshua could relate to our steep challenges. His neck cramped as he surveyed the impregnable wall of Jericho. "Gonna need a bigger army," he whispered out of the side of his mouth. You might be saying the same about your predicament. Does something at school or work have you hoping for reinforcements? If so, stand next to Joshua as he listens to God's strategy.
"But the seventh day you shall march around the city seven times, and the priests shall blow the trumpets. Then the wall of the city will fall down flat."
"That's it?...That's the plan?," this time out of the side of your mouth. I wonder if Joshua paused when he heard the order. After all, he was among men of war (v. 3) and probably dressed for the occasion. Not sure if he hesitated, but I know we sure do. When we have to respect a less than respectful boss, or when it seems the rules only apply to us, obeying God's marching orders is sometimes the last thing we want to do (or actually do), especially if we're ready to fight.
But we all know the story. Joshua's army walked around Jericho for seven days without making a sound or saying a word. Then when it was time: the trumpet, the shouts, and the walls came tumbling down. God's enemies might have laughed and scoffed for a week, but being obedient has never proved popular or easy, just effective.
So the next time we feel like taking the wall ourselves, let's wait with Joshua. He listened, walked without talking, then praised God on day seven. Sooner or later, like Jericho, the world will see we're not just walking in circles.
--J.P.
PRAYFIT WEEK IN REVIEW Recapping a week of leaner living
>> WORKOUT: 10-minutes worth of fat-burning using only your bodyweight
>> NEWS: How exercise can boost immunity naturally