Since 2009
THE PRAYFIT DEVOTION
WASHING FEET
April 14, 2011Read: John 13
"I have set you an example that you should do as I have done for you." --John 13:15
Yesterday I found myself washing feet. Well, not literally, but serving others didn't come easy. If you're like me, some days it takes muscle to move a muscle. In fact, when I was asked to help someone, I hesitated so long that I think grass actually grew. No seriously...I didn't budge.
But in my reluctant moment, ironically, I had to reach for a water bottle and I don't know why, but the thought of Jesus washing feet came to mind. Forgive the comparison, but there is no comparison. Simply put, if God can clean feet, I can jump to mine.
--J.P.
TRIVIA THURSDAY Time to exercise your gray matter on today's quiz
1. What is the safest time of day to have a cheat meal? a. Right after a blistering workout b. First thing in the morning c. In the middle of the day between lunch and dinner d. Right before bed
2. The wide-grip seated row exercise works which muscle(s)? a. lower lats, upper traps b. lower lats, rhomboids c. Upper lats, upper traps d. upper lats, rhomboids, middle traps
The first one to get both answers correct gets a complimentary PrayFit wristband and PrayFit Cap!
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BE STILL AND RUN
April 13, 2011Read: 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 these orders both literally and figuratively.
So welcome to the start of a new day. Find a good place to kneel, bow your head and run.
--J.P.
RECIPE OF THE WEEK: Banana Bread
The smell of a still-baking loaf of banana bread is an olfactory experience that we at PrayFit do not take lightly. Only we know all too well how dangerous this indulgence can be if eaten by the loaf instead of by the slice. Luckily, PrayFit contributing nutritionist Dana Angelo White, MS, RD, ATC, knows how to take the sugary sting out of banana bread without sacrificing flavor.
"There’s no better way to use over-ripe bananas than banana bread, but all the butter and sugar in traditional banana bread recipes can clobber you with calories and fat," she says. "Use our tips to make this breakfast classic more figure friendly."
Nutrition Facts There’s a lot of variation in the nutrition info for banana bread recipes. Those made with butter and eggs come out higher in unhealthy saturated fat and cholesterol, while those made with vegetable oils are still high in fat and calories, but contain more heart-healthy fats. On average, most breads come out to 110 calories and 4-5 grams of fat per ounce — and slices can vary from anywhere from 2-5 or more ounces.
Lighter Options There are numerous ways to tone down your favorite recipe. Try a couple of these easy fixes:
>> Bananas add moisture and sweetness so you can cut back on the fat and sugar. Try using 25 percent less fat and sugar than your usual recipe calls for. >> Applesauce or apple butter can also help replace the fat and added sugar. >> Downsize the portions to muffin or mini-muffin pans. >> Cut a standard loaf pan sized-bread into 12 slices. >> Make a cholesterol-free version using canola oil, apple butter and soy milk. >> Nuts and chocolate chips are great add-ins, but keep portions to no more than one tablespoon per serving.
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.
>> FIT READING: Find out what all the buzz is about by picking up your own copy of "PrayFit: Your Guide to a Healthy Body and a Stronger Faith in 28 Days."
In case you missed it...boxer Robert "The Ghost" Guerrero sported PrayFit.com on his trunks for his title-winning performance on HBO Pay-Per-View last Saturday. His 12-round, unanimous decision win over Michael Katsidis puts him in a position for a mega-fight later this summer or fall.
Photo by Tom Hogan - Hoganphotos/Golden Boy Promotions. (www.hoganphotos.com)
IF YOU BUILD IT...
April 12, 2011Read: Genesis 6
"Noah did everything God commanded him." --Genesis 6:22
We spend an incredible amount of time on this earth waiting. We wait at traffic lights, elevators, DMVs, for mail, for appointments, for that phone call, the offer letter, for good news, for any news...you name it, if we want something, sometimes we have to wait.
Noah knew what it was like to wait. Imagine him hammering the side of the ark with one hand while waving to passing neighbors with the other. "Evenin'! Yeah, I'm building an ark! For the, uhh...flood! Have a good night!" But we all know the story. The rain finally came, and Noah's purpose was revealed. Good thing he kept building.
Like Noah, are you waiting for God to storm into action? Trying to get into that college? Get that new job? Good, but hammer while you wait. You never know, that first drop of rain just might be today.
--J.P.
ARE YOU ARMY STRONG?
It's unquestionably one of the best ad campaigns the armed forces have ever rolled out. The concept of "Army Strong," illustrated by visions of hard-charging, camouflaged men and women in peak physical condition, doing what they can to keep our nation safe at home and abroad. Those hesitant to head down to the nearest recruiting station, no matter how patriotic, are sometimes deterred by the expectation of countless push-ups and sit-ups and 10-mile hikes. But today's Army is much different.
In the throes of a complete physical fitness makeover, soldiers are instituting new and more dynamic movements into their programming to prepare them for battle. Ever wonder how you'd stack up? Now you find out what it's like to be Army Strong.
>> Do you know a homeland defender? If you know a cop, firefighter, National Guardsman, soldier, airman, sailor or guardian, please let them know about our forum dedicated specifically to them and what sacrifices they make to keep health a priority in their professions.
STEPPING STONE
April 11, 2011 Quote of the Week
"What do you do when disappointment comes? When it weighs on you like a rock, you can either let it press you down until you become discouraged, or you can use it as a stepping stone to better things." --Joyce Meyer
WORKOUT OF THE WEEK: Legs, Triceps, Abs
You may see the bodyparts listed and think that we're going after vanity muscles with this workout. That is not entirely untrue, but your legs, triceps and abs aren't just showcase parts of your anatomy. Training your legs regularly and with intensity can help you to drastically change your overall body composition for the better because they represent such a large portion of your overall musculature and more muscle means more calories burned. Triceps, which tend to be a trouble area for women, represent a good 2/3 of your upper arm mass so attacking them with rigor means better, stronger looking arms in the long run. And by including your abs in this workout, you're fortifying your body against lower back injury and building greater core strength for virtually every other activity that your week can throw at you. See? We're not being superficial -- you will just happen to end up looking better for working these bodyparts.
>> Workout Anatomy: Both the bodyweight squat and the lunge are compound (multi-joint) exercises that target the quadriceps, glutes and hamstrings. Adding a plyometric or "jump" quality to them helps target fast-twitch muscle fibers, which are responsible for powerful movement -- the more you zero in on these fiber types, the more likely you are to sport a set of tight, toned legs.
After legs, you'll take to the close-grip push-up to train your triceps. But to elicit the burn that is the sign of progress, you will superset this exercise with triceps dips. (Note: If you don't have a bench you can use the end of the couch.) You'll finish the workout with three sets of double crunches, which addresses both your upper and lower abs. Do as many double crunches as possible in each set.
>> Performance: This workout is about quality, not quantity. After a two minute warm-up -- running in place or doing jumping jacks will suffice -- you'll simply perform as many of each exercise as you can to failure before moving on to the next. Failure is the point at which you can no longer complete reps with good form. Get through all the legs exercises, noting how many of each rep you performed, and rest 1-2 minutes. Next, you'll do your supersets of close-grip push-ups and bench dips, doing as many push-ups as you can of each before moving on to the bench dips. Rest no longer than a minute between supersets and repeat it twice more before finishing with three sets of double crunches. Click selected exercises below for video demonstrations and exercises.
Legs: Bodyweight Squat Jump Squat Lunge Jump Lunge
(Rest 1-2 minutes)
Triceps: Close-grip push-up -superset with- Triceps Dips
DING, DING: This weekend, PrayFit endorser Robert Guerrero added two titles to his resume, overcoming the rough-and-tumble style of Australian-born Michael Katsidis to claim the vacant WBA and WBO lightweight titles. Guerrero took some tough shots but was in control throughout the fight, scoring a unanimous decision from the ringside judges. Guerrero, who wore PrayFit.com on his trunks for the bout, is now poised for a super-fight against Juan Manuel Marquez in the summer or fall.
“Being a big believer in Jesus Christ, PrayFit gets me on track to start my day off in the right direction. In boxing there is no room for error. You have to be not only be physically prepared but spiritually strong as well.”
–Robert “The Ghost” Guerrero, 3-Time Boxing World Champion
>> LIKE US ON FACEBOOK: http://www.facebook.com/officialprayfit >> FOLLOW US ON TWITTER: http://www.twitter.com/prayfit >> WATCH US ON YOUTUBE: http://www.youtube.com/prayfit
TOP RANK
April 8, 2011Read: Proverbs 16
"Pride cometh before destruction, a haughty spirit before a fall." --Proverbs 16:18
Last night, I was telling a good friend that PrayFit received a strong endorsement and that we jumped from rank No. 52,000 to No. 49 on Amazon overnight -- the #1 biggest mover on Amazon over the last 24 hours. I was out-of-my-skin excited. So blessed! I ended my sentence with "God is good, isn' t He?" His reply? "Yes He is. But He was just as good when you were ranked No. 52,000."
Gulp.
You know, you and I put a lot of stock in how the world ranks us. From bank accounts to street addresses to book clubs, we can get so focused on where we fall, that's exactly what happens.
--J.P.
PRAYFIT BULLETIN A "newsy" look at what's new in the world of PrayFit
Faith and Fitness in Demand: Thanks in part to a very gracious endorsement from PrayFit supporter Tyler Perry, "PrayFit: Your Guide to a Healthy Body and a Stronger Faith in 28 Days," spent the day yesterday as the No. 1 book on Amazon's Movers and Shakers list and climbed to No. 49 on the site's sales rankings. We also welcomed over 100 more subscribers to the PrayFit Daily list, which delivers devotionals and healthy living tips to readers' inboxes each morning.
PrayFit Steps into the Ring: This weekend (April 9), boxer/believer Robert Guerrero will tangle with the relentless Michael Katsidis on HBO Pay-Per-View but he won't be alone. An endorser of PrayFit, Guerrero will be wearing our website address on his trunks. For more info on the fight, visit HBO Boxing.
“Being a big believer in Jesus Christ, PrayFit gets me on track to start my day off in the right direction. In boxing there is no room for error. You have to be not only be physically prepared but spiritually strong as well.”
–Robert “The Ghost” Guerrero, 3-Time Boxing World Champion
Store Remodel: Check out our streamlined store -- newly remodeled for your purchasing pleasure -- by clicking here. If you're into the whole faith and fitness thing, you may as well dress like it.
(Pray)FitFabFun: E! News host Giuliana Rancic does more than dish on celebrity gossip. Her website, FabFitFun, which caters specifically to the ladies, is filled with tons of info on exercise and nutrition. PrayFit founder Jimmy Pena, who serves on the site's advisory council, will be featured on the site this Monday (April 11). Among the things that Pena will be discussing is the concept behind "PrayFit: Your Guide to a Healthy Body and a Stronger Faith in 28 Days." Set it to your favorites and check it out on Monday, or for a quick tour of Rancic's site, click here.
THE REST OF THE STORY
April 7, 2011Read: 1 Kings 10
"Indeed, not even half was told me..." --1 Kings 10:7
I'm likely giving away my age, but I grew up listening to Paul Harvey on the radio. Many of you might remember his opening line, "Hello Americans, this is Paul Harvey. Stand by for news!" with added emphasis on "news." Others might recognize his classic closing salutation, "Paul Harvey...good day!"
But my favorite part of his legendary broadcast was a frame called, "The Rest of the Story," where we'd wait in wonder as he took us down a historical path on any number of subjects before finally unveiling the surprise at the end.
You know, our lives might be a lot like a Paul Harvey story. After all sorts of twists and turns, pitfalls and mountain tops, breakdowns and breakthroughs, God will unveil Heaven's surprise. And though we've read about streets of gold and those gates made of pearl, we will someday see just how badly words failed. And I like to think that maybe, just maybe, God will look at you and He'll look at me with tear-filled eyes and say, "And now you know, the rest of the story."
--J.P.
UNDERESTIMATED WEIGHT New study shows most moms and kids may not be in touch with the gravity of the problem
If you don't stand on a scale everyday, don't worry. While studies show that those who are dieting have a better chance of keeping on track if they weigh themselves regularly, there are a great many people that don't have the faintest clue how much they weigh. But Columbia University researchers found that most moms and kids who are overweight tend to underestimate their weight -- and each other's.
Just under two-thirds of the mothers were overweight or obese, as were nearly 40% of the children, who ranged in age from 7 to 13, according to the story, which appeared on CNN. The vast majority of the overweight people weighed more than they thought they did -- and the heavier they were, the more likely they were to underestimate their weight.
Eighty-two percent of the obese women underestimated their weight, compared with 43% of overweight and 13% of normal-weight women. Likewise, 86% of overweight or obese children failed to correctly estimate their weight, compared with just 15% of normal-weight children.
"In order to target the obesity epidemic, we need to improve perceptions of body weight and create healthy image goals," says the lead author of the study, Nicole E. Dumas, M.D., an internal medicine resident at Columbia University Medical Center, in New York. "But how do we change perceptions? That's the big question."
>> COMING THIS FALL: The front line in the fight for healthier families starts in our homes. This fall, PrayFit will roll out its second print project, PrayFit Family, which provides 28 days of biblically-based devotions, healthy-living tips, recipes and other tools to help build stronger, more faithful families. More info coming soon!
>> SHOP: Get outfitted with the latest PrayFit gear at our online store by clicking here.
NEIGHBORHOOD WATCH
April 6, 2011Read: Mark 12
"Love thy neighbor as yourself." --Mark 12:31
Sitting on our little porch, I'm watching Loretta add potting mix, dirt and water to plants and shrubs. The smell of barbecue from a nearby condo fills the air. Somebody's cookin' out. The neighborhood seems alive tonight. Sun-filled cheeks on neighborhood kids is evidence of a fast-approaching summer. It seems God has dropped me in an episode of Leave it to Beaver. Somehow you'd expect Wally to come strollin' by. But I know better. This is no Pine Street.
I know better because I know myself better. When was the last time we visited a new neighbor? Or went to see the widow down the street? Or invited the single dad to church? Not sure if you can relate, but we have more in common with Mrs. Kravitz than we do June Cleaver. In reality, however, our homes, apartments and condos are as much an opportunity to witness as gyms, offices and schools. Let's make it a point this week to do something in Jesus' name for those we live around.
--J.P.
VIDEO: SPEEDY SOUP
If you're looking for a hearty, healthy soup, look no further than the kitchen of PrayFit contributing nutritionist Dana Angelo White, MS, RD, ATC. In this clip, Dana shows you how to make what she refers to as the "perfect" bowl of soup -- low sodium and loaded with nutrients. So click away and get cookin' -- a quick and nutritious dish awaits!
VIDEO: IN THE KITCHEN WITH DANA ANGELO WHITE
>> FIGHT NIGHT: Don't forget to check out PrayFit athlete Robert Guerrero as he takes on Michael Katsidis for the WBO and WBC interim lightweight boxing titles, live from Las Vegas on HBO Pay-Per-View this Saturday (April 9). Guerrero will be wearing PrayFit.com across his trunks when he steps into the ring! For more info, visit HBO Boxing.
CORNERMAN
April 5, 2011Read: Matthew 11
"Come to me, all of you who are weary and burdened and I'll give you rest." --Matthew 11:28
We've all heard the phrase "God is in your corner." Sounds comforting, no? But if you've ever seen a cornerman at work (like you will this Saturday when Robert Guerrero steps into the ring), the phrase takes on new meaning. If you compare what he does to what we know of God, the similarities are striking.
Let's see:
He has his fighter's best interest in mind.
He knows what he can handle.
He never takes his eyes off his fighter.
He knows his strengths and weaknesses.
He knows the opponent's strengths and weaknesses.
He treats his fighter's wounds.
He gives wise advice on how to win the fight.
He knows when his fighter's had enough.
Win or lose, he's always there to pick him up.
Now, compare all that to what a cornerman does.
Come to think of it, have you ever seen a fighter avoid his corner between rounds? Me neither.
IN HIS CORNER
This weekend (Saturday, April 9), boxer and PrayFit endorser Robert Guerrero steps into the ring against Michael Katsidis on the highly touted "Action Heroes" fight card on HBO Pay-Per-View. Guerrero, a loving husband and father of two, will be wearing PrayFit.com on the back of his trunks as he looks to capture the interim lightweight (135-pound) titles for the WBA and WBO. For more on this weekend's fight, visit HBO Boxing. For ordering information, contact your local cable provider.
>> GEAR UP! As you cozy up in front of the flat screen this weekend before the big fight, make sure you're geared up right. Click here to purchase our newly designed PrayFit hats and shirts.
NO BETTER PLACE
April 4, 2011 Quote of the Week:
"There's no better place to be on earth than on the road that leads to heaven." --Steven Curtis Chapman
Workout of the Week: Test Yourself
Spring is a great time to test yourself on your strength, power and endurance levels. And the simpler the better, so nothing too fancy. All we're going to do are a few exercises to exhaustion, a bit old school if you will. The jump squat, push-up (modified or standard), double crunch, and the plank (for time).
Do as many jump squats, push-ups and double crunches as you can with good form. Mark that number. When it comes to planks, hold the plank for as long as you can and record the time when you reach failure. You can repeat the four exercises as many times as you want or have time for and record the total number of reps per round. Keep that number handy for next time.
Welcome to Monday. In Jesus' name.
JP
OPENING DAY
April 1, 2011Read Romans 8 Therefore, there is now no condemnation for those who are in Christ Jesus. Romans 8:1
Yesterday marked the beginning of the 2011 Major League Baseball season. Of course, many of you know we're thrilled that the boys of summer have taken the field. In fact, I'm not kidding when I say I've been whistling "Take me out to the ballgame" all day. (And maybe now so are you.)
But as I watched my beloved Yankees come to the plate, it occurred to me, opening day can teach us a lot about grace. Reason being, right before Jeter's first at-bat, all they could talk about was how last season was the worst of his career. And yet, as he stepped up to the plate, his average on the screen was .000; a clean slate.
You know, each morning you and I step up to the plate ready to swing away at whatever the day throws at us. Thankfully, no matter how many strikeouts we had yesterday, God's mercy is new with each plate appearance.
And now, I find myself whistling again. Have a good Friday everyone and a blessed weekend.
In Jesus' name, we train.
JP
THE FINE PRINT
March 31, 2011Read: Acts 2
"Peter replied, 'Repent and be baptized, every one of you, in the name of Jesus Christ for the forgiveness of your sins. And you will receive the gift of the Holy Spirit.'" --Acts 2:38
Car commercials make me chuckle sometimes. After the deep, melodic voice convinces and comforts you to purchase what's too-good-to-be-true, a speed talker recites the declaration of fine print: More money than you can afford due at signing, not available in all states, void where prohibited (which is probably everywhere or at least where you live), all outrageous terms subject to credit approval (which is highly unlikely).
We live in a strings-attached society. No wonder we're a tough crowd. Show us a good deal and we're looking for a trap door. Maybe that's why grace is a tough sell. The world just knows there's a catch. But if Heaven had fine print in a single breath, it might read like this: Payment for your sin is more costly than you can afford but Jesus paid your debt in full. Grace available to all the world and never prohibited. Grace is free, it's a gift. Jesus loves you no matter your credit. Accept him today, don't wait.
Yep. Too good to be true. I'm sold.
--J.P.
GREEN POWER
Harness the power (and flavor) of kale and cilantro
It's time to get your greens -- or more of 'em, as it were. By finding new ways to get kale and cilantro into your nutrition plan, either by adding them to salads and casseroles, you can get much needed immune help and vital nutrients.
>> Kale
Kale eases lung congestion and is beneficial to the stomach, liver and immune system. It contains lutein and zeaxanthin, which protect the eyes from macular degeneration. It also contains indole-3-carbinol, which may protect against colon cancer. Kale is an excellent source of calcium, iron, vitamins A and C, and chlorophyll.
>> Cilantro
Cilantro may be useful to treat urinary tract infections. Both the leaves and seeds aid digestion, relieve intestinal gas, pain and distention. It also treats nausea, soothes inflammation, rheumatic pain, headaches, coughs and mental stress. Cilantro is a member of the carrot family and is an excellent accompaniment to many Latin-inspired dishes.
FIRE...PROOF
March 30, 2011Read: Daniel 3
"Then King Nebuchadnezzar leaped to his feat in amazement." --Daniel 3:24
Three young men, when faced with a stubborn king's order to worship a pile of gold or else face a fiery furnace, jumped 1) at the chance to serve God, 2) out of the way of peer pressure and 3) in front of the crowd.
Three young men had a defining moment. When tested, they knew God was all they needed. And since God's favorite place to run is to our rescue, He jumped in the flame with them. And if their bold faith wasn't enough to convince anyone they were serious, the fourth image with them in the flame was. Can't you just see King Nebuchadnezzar counting his fingers and squinting his eyes? "Wait, one, two, thr..."
But that's what God does. He shows up and leaves the naysayers in shock and awe. So today, when we're faced with a challenge or golden opportunity, let's remember two things: God is with us, and the world is watching.
So on the count of three...
--J.P.
FIREPROOF HEALTH
Friends and family, the time for half-measured health is over. If you're fighting your bodyweight, blood pressure or other health issues, you're not alone in the fire. With God, it's possible, and we're praying for you and applauding your heart to serve. If you're not fighting but should be, it's time to jump. Health takes sacrifice. Health takes guts. And in this day and age, it takes those who are willing to set themselves apart from the crowd. The phrase "God looks at the heart" can no longer be used as an excuse to abuse the body. But there is no tomorrow. If it's right to jump, it's right to jump today. Let the onlookers watch in amazement at just how serious you are.
Here are some ways to jump in the fire: Turn off the TV, computer and phone and take a walk outside with your family. Get up 10 minutes earlier each day to do bodyweight exercises in your living room. Push away from the table just a few minutes early.
But these are merely suggestions. We have to decide what we'll sacrifice, what we're willing to change in order to be better stewards of the physical gifts we've been given. And since God looks at the heart, that's probably the first place we need to start.
THE COMMON TOUCH
March 29th, 2011Read: Matthew 9
"She said to herself, "'If I can just touch the hem of his garment, I will be whole.'" --Matthew 9:21
If you've spent any time here on PrayFit, you've realized by now that we love America's pastime. We agree with Babe Ruth when he said, "Baseball is the greatest game God ever saw fit to let man invent." And with opening day around the corner, we thought we'd give you another reason why we love it even more. Ever notice that the managers wear the same uniform as the players? Think about it. There's not another sport like it. Ever see a football coach with a helmet? Or a basketball coach wearing a tank-top and shorts? No, baseball is the only sport where its managers blend in with the team.
I think Jesus could relate, because he chose to relate. Rather than standout among us, he blended in with us. Though He created the universe, His appearance was universal. He became our up-close-and-personal savior. In order to reach us, He let us touch Him.
--J.P.
SLEEP LESS, EAT MORE Failing to get a good night's sleep can lead to overeating
One of the most important keys to achieving and maintaining a healthy body composition is to exercise regularly. But it's also important to rest and new research is showing that a failure to do so can result in weight gain. How?
Researchers at Columbia University's New York Research Obesity Center found that those who were sleep deprived ate more during the day. Women, on average, consumed 329 calories more when sleep deprived while men had 263 more when under-slept. Regularly consuming 300 calories more than usual can lead to 30 pounds of weight gain over a year, researchers say, putting you at significantly greater risk of obesity-related illnesses such as diabetes and heart disease.
Read more on the study here: CNN Health
Source: CNN
DEFENDING A LION
March 28, 2011 Quote of the Week
"The word of God is like a lion. You don't have to defend it. All you have to do is let it loose, and it will defend itself." --C.H. Spurgeon
10-MINUTE WORKOUT: Abs and Calves
Today's workout will hit your midsection and your lower legs quickly and effectively. Even though you can't completely isolate any one portion of the abdominals, you can involve one section over another based on angles and which portion (upper or lower) of your body is moving at one time. As far as your calves, the standing calf raise targets the gastrocnemius, tthe larger, diamond-shaped muscle atop the smaller, deeper, soleus muscle.
We're going to simply hit the lower abs, upper abs then both simultaneously with three simple moves. Take each set to failure.
ABS Reverse Crunch | Focus: lower abs Standard Crunch | Focus: upper abs Double Crunch | Focus: Upper + lower abs
>> For descriptions and video demonstrations of these abdominal exercises, click here.
CALVES Standing calf raise | Focus: Gastrocnemius
--Rock back on your heels then up onto your toes at a steady pace. Squeeze your calves at the top of each rep. Shoot for 100 reps without stopping (or until failure). Rest briefly and repeat.
>> Want more workouts? Click here for a library of 10-minute routines.
A TETHERED FAITH
March 25, 2011Read: 1 John 1
"If we confess our sins, he is faithful and just and will forgive us our sins and purify us from all unrighteousness." --1 John 1:9
I hate tetherball. I've always hated tetherball. For those of you unfamiliar with this sadistic schoolyard pasttime, let me break it down for you. There's a ball tied to a rope, which is tied to a pole. You stand opposite your opponent and try to hit the ball in one direction, while your opponent does his/her best to hit it in the opposite direction. The one who can get the ball to swing around until it touches the pole wins.
Not surprisingly, this hatred can be sourced to my height-challenged dimensions. I am 5'7", short enough to be dwarfed by most fourth graders today (and by my daughters soon enough). If I was the one serving, that would usually be the only time I'd touch the ball. I'd end up watching helplessly as the ball swung overhead. Out of reach, out of luck -- someone show me the way to the kickball diamond.
Still, the image of tetherball is a powerful one -- the ball straining at the end of a taut rope, with physics doing its best to snap the ball loose. And the game is won once the ball is back in contact with the pole.
We all stray from the Lord. Sometimes, it feels so far that we don't think we deserve to be back with Him. We get pulled so far in the opposite direction, waiting for -- and sometimes expecting -- the line to snap, releasing us into spiritual oblivion. But once you accept Him into your heart, there's no outside force that can shake you loose, no circumstance that can separate you from your salvation. You are tethered to Him by a rope of grace.
>> What is your testimony? Share it with us -- swings and all -- on the PrayFit forums by clicking here.
--E.V.
COMPOUND MOVES If you are looking to build strength, devote your energy to multi-joint moves
The three most popular, widely-used lifts in the gym are the bench press, deadlift and squat. Referred to as "The Big Three," these moves fall into a category of exercises called compound, or multi-joint, lifts. These exercises require movement at more than one joint, which means that more total muscles have to get involved to complete each rep. And the more muscle you work, the more muscle and strength you stand to gain. As a bonus, the more muscle you recruit on a given exercise, the more calories you burn. Finally, any measure of muscle gain will improve your metabolism since muscle is calorie-eating tissue.
Anyone looking to gain strength would be best served by doing compound moves, almost exclusively at first. Isolation, or single-joint, moves like curls, pressdowns, leg extensions or leg curls have their place in physique building, but they are secondary exercises that should only be implemented once you have built an adequate base of strength from which to work.
But The Big Three don't stand alone in the strength-gain column. Here are a few more exercises that make you stronger in a hurry:
Barbell row Pull-up Dip Bodyweight squat Lunge Push-up
>> For exercise descriptions and videos, click here.
>> For more workouts and exercise tips, click here.
ALSO: Pictured below are the official fight night trunks of former (and future) boxing champ Robert "The Ghost" Guerrero, who is taking on Michael Katsidis on April 9 on HBO Pay-Per-View. For more info on the fight, visit HBO Boxing!
(Photo courtesy Team Guerrero)
PRAYFIT ON THE ROAD
March 24, 2011Read: Psalm 122
"I was so glad when they said unto me, 'Let us go to the house of the Lord.'" --Psalm 122:1
Today, Team Prayfit visits big Dallas, Texas to tape the Joni show on Daystar, and then we'll be off to Toronto for more book tour events. We're so excited, blessed and thankful to have been invited to come share the message of health as a means of praise.
If you're new to PrayFit, we first ask that you would remember us prayer. Nothing else is needed more. Secondly, we hope you'll stop here often, and if it's easier for us to come to you via e-mail, please sign up for our PrayFit Daily. And third, we hope you'll encourage others to follow us on Facebook, YouTube and Twitter. We love our life's work -- helping you and your family get closer to the Lord and each other, while living abundant, healthy lives. Exactly how we were designed to live.
In Jesus' name, we train.
Team PrayFit
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THE CLOSER
March 23, 2011Read: Matthew 24
"No one knows about that day or hour, not even the angels in heaven, nor the Son, but only the Father." -- Matthew 24:36
With baseball season approaching, we thought we'd warm everyone up for our favorite time of year by talking about the closer. For those who don't know, the closer is someone who specializes in sealing the deal. See, in baseball you play until the game is over. Not the case in other sports. Take basketball for instance. There's a minute left, you're up five points and rather than drive to the basket, you run out the clock. In football, you take a knee. Soccer, hockey -- you name it. Most major sports have a way to play it safe.
I think we all have the tendency to play it safe on occasion. As Christians, we can get into a mindset of "I'm saved, I can coast, I think I'll run out the clock today." But days can turn into weeks and weeks, years. Which reminds me, in baseball, there is no clock. You don't know how long a life -- I mean -- a game can last. Thus, the need for a closer. Someone who does his best work at the end.
Recently I read that Billy Graham hopes to preach one more time before the Lord takes him home. Even though he struggles to stand, Billy still wants the ball. Talk about a closer.
Now, granted, we're no Billy Grahams, you or I. Nobody's waiting to hear our last words. Or are they? The fact that we're reading this sentence means we're still in the game and the ball is in our hands. So stay warm. We just never know when we'll be needed to take the hill.
--J.P.
5 WAYS TO GET MORE SALMON
Tired of chicken breasts? Add some heart-healthy salmon into your weeknight meal plan. Here are five easy ways to prepare this healthy and sustainable, omega-3-packed fish.
Smoked Prepared smoked salmon is a great alternative when you don’t have time to cook. Wrap around asparagus stalks for a fancy but effortless appetizer or along with a salad for a light meal.
Poached Cooking salmon in a bath of wine, water and spices infuses it with flavor while keeping it tender and flaky. It keeps the calories low, too!
Grilled Thread chunks of skinless salmon onto skewers and grill for dinner in minutes. Sprinkle with a spice rub to add big flavor without marinating.
Wrapped Wrap salmon fillets in foil packets with lemon and fresh herbs for quick cooking and easy clean up.
Seared Finely chop fresh salmon in the food processor for a tasty burger. Flavor it up with sweet pineapple and spicy chili pepper then give a quick sear in a nonstick skillet.
Tell us your favorite recipe and it just might make our next book, PrayFit Family, due out this fall. Leave your recipe in the comments section below.
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.
OPEN HOUSE
March 22, 2011Read: Isaiah 1
"Though your sins are like scarlet, they shall be white as snow." --Isaiah 1:18
Walking Josey around the neighborhood this last weekend, I came across an open house sign. The arrow pointed us up the street, so up we went. Interestingly, the closer we got to the house, the nicer things seemed. The manicured lawn looked like the greens of The Masters at Augusta. Smiling neighbors waved at the milkman. Kids played hopscotch. Josey playfully chased cartoon animals across the street while Mr. Bluebird rested upon my shoulder. After all, it was an open house. And everything seems perfect at an open house.
Okay, maybe the cartoon animals were a little much, but as I stood watching the people going in and out, I could relate to the owner who had clearly taken great pains in preparing the house to make a good first impression. Before we let anyone in our lives, we hide the dirt. We sweep regrets under the rug, polish the pain and spit-shine the shame. We don't want anyone to see the proof under the roof.
Isn't it comforting to know that we don't need to clean ourselves up before we let Jesus in? We can stop scrubbing failures from the floor and just open the door. Besides, the asking price for your heart's home is way too high for anyone but Him, and He paid it in full.
--J.P.
FUEL AND FAT
Like most Americans, you probably paid somewhere near $4.00 a gallon at the pump this week. But before you go and blame Middle East unrest, market instability or rapid inflation, you might want to consider the following statistic.
According to Entrepreneur Magazine, nearly one billion gallons of additional fuel per year can be attributed to the average weight gain between 1960 and 2002 of people living in the United States. This represents nearly three times the total amount of fuel consumed by all passenger vehicles each day based on current driving habits, or approximately 0.7% of the total amount of fuel consumed by passenger vehicles annually. Moreover, it is estimated that over 39 million gallons of fuel are consumed annually for every one pound increase in average passenger weight.
In other words, the heavier we get, the harder our cars, trucks, trains and planes have to work to transport us from A to B.
Source: Entrepreneur Magazine
PRAY BIG
March 21, 2011 "Pray big and give God the ball. He can make our impossible shots with our eyes closed."
--Jimmy Pena
Workout of the Week: Push/Pull
Workouts come in many shapes, sizes and styles. But if you're a traditional weight training kind of gym-goer, you may want to try this 20-minute upper body workout. By training opposing muscle groups in succession, you'll be able to condense your workout while maintaining higher levels of strength from your first rep to last.
What works best for you in this case is the fact that a muscle will be stronger if its antagonist, or opposing muscle group, is contracted immediately before it. Not many techniques in the gym allow for a particular muscle to be able to make a gain in strength by indirect means like the push-pull routine. So if you do a bench press followed by a bent-over row, you’ll be stronger on the bent-over row and vice versa. The reason behind the increase in strength of the second muscle group is because there is an innate limitation of an agonist by its antagonist.
When training opposing muscle groups in this fashion it’s important to not take the first exercise to failure. Doing so will not allow you to benefit from the technique with as much success. Rather, the first exercise in the superset should be done with lighter weight with 3-4 reps. Then you rest about a minute before beginning the next exercise, increasing the weight for a heavy set (4-6 reps for example).
Exercise Incline Bench Press and High Row Barbell Overhead Press and Lat Pulldown Decline Bench Press with Low Row Triceps Pressdown and Cable Curl
Note: Do four sets of each superset, performing 3-4 reps of the first exercise and 6-8 reps of the second exercise.
Please email us questions at [email protected] or make your comments here! For more workouts, visit our FITNESS page.
THE ACT TO FOLLOW
March 18, 2011Read: Luke 3
"...one is coming who is more powerful than I, and I'm not worthy to untie his sandal straps." --Luke 3:16
Sitting in a music studio yesterday, I had a the unique privilege of hearing a young, talented band who opens the show for another very popular group of musicians. Their task is simple: set the stage and prepare the audience for the main attraction. You know, something tells me John the Baptist would understand their job. It's a role he played until the day he died.
Sitting there listening to them, I got to thinking about John; what he said, how he acted. But I think of all his many traits, his best quality was knowing it wasn't his show; that the act to follow was really the act to follow.
Yes indeed, John showed us that our only job is to invite a crowd, pull back the curtain and get out of the way.
--J.P.
POST-WORKOUT QUIZ
Here's yesterday's question: Of these choices, what's the best post-workout combo?
a. Egg whites and Cream of Wheat b. Whey protein and white rice c. Egg whites and oatmeal d. Whey protein and brown rice
ANSWER: B (Whey protein and white rice)
After a training session, you want a fast-digesting protein to start repairing muscle tissue and a fast-digesting carbohydrate to replenish glycogen stores. When it comes to protein, whey would be the fastest on our list. It is easily digested and has a very high level of bioavailability, meaning that your muscles will get the building blocks (amino acids) that they need for complete repair. And when it comes to carbohydrate, the white rice is fast at refilling those depleted energy tanks (note: the cream of wheat is also a very fast-digesting carb). So knowing that, the best answer is B.
For all of those who chose oatmeal, you should know that it is one of our favorite foods. It's great tasting and extremely nutritious but it is very slow to digest, which means that it's a great choice pre-workout, for breakfast or even between big meals.
>> AND THE WINNER IS...: Thanks for your answers everyone! The first person to get it right was Justin Ziegler. E-mail your mailing info directly to [email protected] to claim your prize!