Since 2009
THE PRAYFIT DEVOTION
ROYAL ARMS
July 11, 2011 Read Luke 23 And when they had come to a place called Calvary, there they crucified him...- Luke 23:33
When Prince William and Kate arrived in Canada recently, the city welcomed them with open arms. But nobody hugged them as tightly as a little girl named Diamond. If you missed this story, allow me. Young Diamond Marshall, suffering a rare form of cancer, had one hope in life...to meet a real-life princess. So her parents contacted the Children's Wish Foundation with their impossible request. In early June, they were told that little Diamond would have the special honor of giving the newlyweds a bouquet as a way to say welcome to Calgary. And as the couple exited their plane, Diamond couldn't wait. In her bright pink dress and ignoring protocol, she broke through the crowd and ran right into royal arms.
What that little girl did in Calgary reminded me of Calvary. After all, we've been given an impossible invitation, and just like Diamond, we can't wait. Like hers, our only hope is to run right into His outstretched, royal arms.
Lord, please be with little Diamond today. Give her comfort and miraculous healing. And most of all Lord, thank you that you heal our most desperate need; our need for a Savior we can run to.
-JP
Workout Tip of the Week: Journaling
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. 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. (If it's not fun, it's probably not going to work for you.) Remember, people will work at what they like to play at, so try and find activities that you enjoy.
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 and start your own!
STAYING ON TARGET
July 8, 2011Read: Hebrews 12
"Let us run with perseverance the race marked out for us, fixing our eyes on Jesus, the pioneer and perfecter of faith." --Hebrews 12:1-2
If you've ever been to a firing range, you've likely seen overzealous newbies eyeballing their targets at a distance with every shot. But gifted marksmen will tell you that before releasing a shot, they're not looking at their target -- they're looking at their sights. The sights allow shooters to line up for an accurate shot. After identifying the ring that they want to hit on the paper silhouette, their focus comes back to the sights. The target literally blurs in the distance as they steady their aim and check their breathing. Distractions fade in a long, slow exhale -- the shooters in the adjacent lanes are suddenly mute. Then, the deafening report of the weapon and a perfectly placed shot in the 10-ring -- center mass, they say.
None of us is worthy of Heaven -- not by a long shot. And even though it is our aim, we'd be well served to take our eyes off what lies down range and return them to our sight picture -- the calming image of the Savior that steadies our aim and keeps us on target, no matter what's going on around us.
--E.V.
PROTEIN FOR FAT LOSS
While most people choose to focus on carbohydrates in their weight loss programs, it's important not to lose sight of protein intake. Protein, which comes in at only 4 calories per gram, is helpful in shedding unwanted pounds. Research has shown that high-protein diets are great for enhancing satiety, elevating metabolism, building muscle and burning fat. The good news is that the type of protein you choose to build your diet around may not matter all that much. A new study conducted by scientists at Laval University in Canada seems to indicate that both plant- and animal-based proteins are equally effective at aiding in weight loss.
>> Get the full story from NutraIngredients by clicking here.
FAT FACT: The World Health Organization estimates that by 2015, there will be more than 1.5 billion overweight consumers, incurring health costs beyond $117 billion per year in the U.S. alone.
EVERYBODY IN
July 7, 2011Read: Matthew 18
"For where two or more gather in my name, there I am with them." --Matthew 18:20
Among the things I miss most about playing sports in high school and college, would be those times when coach would huddle us up to give us words of motivation. We'd all take a knee, and at the end of speech he'd say, "Everybody in." He'd put out his hand, and we'd stand to put ours atop his. At that very moment, there was nothing that could stop us. I learned way back then that powerful things happen when people come together with a common purpose and a serious plan.
Speaking of small groups, we don't know what all was said among the disciples in the upper room, on shorelines, or on hillsides, but something tells me they huddled. When it was time to get everyone's attention, I like to think they brought it in real close like teams do. After all, if our faith had a team, they were the first string. And to think, what they said to each other before that first huddle broke, eventually got to you and me. Common purpose, serious plan.
Are you in a huddle for a stronger faith and better health? Maybe you have a group from church or your neighborhood? A couple of friends who hold each other accountable? Maybe it's you and your spouse. Whoever you are and however you meet, we take a knee with you and yours. We applaud your common purpose and serious plan. And when you stand, our hand reaches to the middle with yours. When teams huddle, nothing is impossible. Everybody in?
--J.P.
DID YOU KNOW?
In this country, there are just as many people who exercise regularly as those that don't. In a study conducted by the Centers for Disease Control and Prevention (CDC) in 2009, 35% of adults 18 years and older were found to engage in regular physical activity. The same study showed that a full 33% engaged in zero leisure time activity at all.
So if you're part of the 35%, then bravo. But this shows that some 65% of Americans do not exercise regularly.
Care for another stat? According to the CDC, 34% of Americans 20 and over are obese.
The message is clear: it's time for us to get moving.
HOPE FOR HEALTH
July 6, 2011Read: 3 John 1
"I hope all is well with you, and that you are as healthy in body as you are strong in spirit." --3 John 1:2
If you missed it like I did, read the verse again. Yep, that's it. In one verse, God has woven permission for a healthy concern of the body. Never at the expense of what's most important, but when was the last time you and I hoped the same for someone? Oh, we often ask how the kids are, how the job is going, and the progress of one's golf game -- but what about their health? Not the casual, "So how you been" or "How you doin?," but rather a real longing to see your friends and family as healthy on the outside as they are on the inside.
Truth is, we may be as timid to ask as we are to be asked. But either way, it's okay. Because we have both permission and an obligation to hope for health.
--J.P.
PERMISSION, OBLIGATION
Sometimes we as believers hide behind the truth that "God looks upon the heart" when it comes to our physical self. But not caring for the body, or disregarding our health because it won't last, is in fact a "heart problem." Do you believe that somewhere between vanity and gluttony lies healthy, abundant living? And whenever possible, should believers be the example of that middle ground? Leave us your comments below.
>> HEALTHY READING: If you're looking to get fitter as you progress in your faith, the suggested reading is just a click away. "PrayFit: Your Guide to a Healthy Body and a Stronger Faith in 28 Days," one of the hottest selling healthy living books on the shelf today, has been endorsed by actor/producer Tyler Perry, actor LL Cool J, TV host Mario Lopez, 2010 American League MVP Josh Hamilton, five-time NFL Pro Bowler Curtis Martin, actress Rachel Cannon and two-time boxing champ Robert Guerrero. This total-person book contains two, 28-day programs, each complete with daily inspiration, progressive, at-home workout programs (no equipment required) and complete meal plans to tie it all together. Find out what all the buzz is about -- get yours today at your local bookstore or by going to Amazon!
FIT EXAMPLE
July 5, 2011Read: 1 Corinthians 11
"Follow my example as I follow the example of Christ." --1 Corinthians 11:1
Quote of the Week
"Good or bad, may we never let our fitness be a distraction from our witness."
--J.P.
What are your faith and fitness goals for the second half of the year? Let us know in our comments section below.
WORKOUT OF THE WEEK: MASTERING THE PUSH-UP
A few days ago, we got a question about the push-ups in Week 2 of our book, "PrayFit: Your Guide to a Healthy Body and a Stronger Faith in 28 Days." Whether you're new to the exercise or you're a seasoned athlete, the push-up is a tough but fantastic exercise that targets your chest, shoulders, triceps and to a lesser extent your core musculature. So mastering it, even through the initial road bumps, is a good idea.
(NOTE: If you have pre-existing limitations or joint issues that prevent you from performing the push-up or even the less difficult incline push-up, modify the activity however necessary. And remember, always consult your physician before attempting a new exercise routine.)
>> Try this. Begin your push-ups in standard position and perform as many as you can -- even if it's just a few. Then, when you can no longer do push-ups in this position, move to the modified version, where you let you knees rest on the floor. When you fatigue at the modified version, you can continue with incline push-ups, where your hands rest on an elevated surface such as a table, chair or low wall.
Rest only as long as it takes to get into position for the next move. After complete failure, rest 1-2 minutes and then repeat the sequence or move to your abs or even additional cardio. Be sure to record your effort, then beat that performance the next day and for the rest of the week.
IN...DEPENDENCE
July 1, 2011 Read: 1 Peter 3
"So he went and preached to the spirits in prison." --1 Peter 3:19
This weekend we celebrate freedom. As a nation, we proudly hail the day we loosened the chains of tyranny from Great Britain. At PrayFit we want to salute the men and women who never lived to enjoy the freedom they fought to protect. Their memory is a reminder both in celebration and memoriam, that freedom is never free.
As believers, we too celebrate freedom; from our past, today's worry and fear of tomorrow. Those prisons have no key, but the cross stamps pardon on our hearts and the doors open. We're meant to live free indeed.
Friends, when it comes to our health, many of us have a burning desire to be free; from guilt, from diets, and from sedentary lifestyles. But no "how-to" guide or fitness guru is more able to help you achieve abundant health than the one who breathed it into our lungs in the first place. Because of His broad stripes, He's the only one we'll need when our health loses its final perilous fight with pain. Surely, we can trust Him with it in the meantime.
--J.P.
HEART HEALTH BULLETIN
Your heart is a muscle. And just like the rest of the muscles in your body, it responds positively to exercise. So it should come as no surprise that doctors are starting to turn away from long-held "rest and relaxation" approaches to heart health and rehabilitation, instead urging patients to train harder than ever. A more efficient heart, they rationalize, is better at delivering blood and oxygen to working muscles for everything from a walk to your car after work to a no-holds barred weight workout. This can fortify you against cardiovascular disease, help you recover from a heart incident and maintain a healthier overall weight.
>> ABC News delivers the details here.
>> RELATED: An introduction to high-intensity interval cardio
TO THE PRAYFIT 3,000
June 30, 2011 Yesterday, Prayfit reached a milestone. What started as a daily blog being sent to a handful of friends, now reaches over 3,000 like-minded people every morning. And we can say with the utmost certainty, it's an honor we take seriously. Steeped in prayer, and surrounded by walls of perspective, our fitness devotions are meant solely to help all of us heighten our regard for health as a means of praise. Many of you participate in various kinds of fitness activities, share meal plans and philosophies, all while giving Jesus the glory. By doing so, you energize the Prayfit philosophy: healthy in body, strong in spirit.
It's our sincere hope that you continue to read and share our site with loved ones. But most importantly, continue to pray for PrayFit. When we write our entries, you're on our minds and in our prayers. Thank you in advance for doing the same for us.
You know, when C.S. Lewis said, "You don't have souls, you are souls. You have bodies," little did he know he was weaving the very fabric of our purpose. Today, let that be our mantra. In how we work, move, eat and play, let's take care of the body that carries the soul.
In Jesus' name , we train.
Team PrayFit
>> SHARE: Help us get others on board with this whole “faith and fitness” thing. Use the “Recommend,” “Tweet,” “E-Mail” and “Share” buttons at the top of each day’s entry to get your social network in the know about PrayFit. Also, you can “like” us, “follow” us or “watch” us by clicking the Facebook, Twitterand YouTube icons at the bottom of each page.
STAND YOUR GROUND
June 29, 2011Read: Ephesians 6
"Therefore, put on the full armor of God, so when the day of evil comes, you will be able to stand your ground." -- Ephesians 6:13
Looking at today's passage more closely, you'll notice something great. Of all the armor Paul talks about, not one item is mentioned to protect us from behind. From the breastplate of righteousness to the shield of faith, God teaches us that we're in for a frontal attack. We'll never be surprised or blindsided. In other words, He's got our backs.
When it comes to our crusade for greater health, most of our fights are frontal. The battle comes straight ahead. Whether it be with choices on the lunch menu, to setting the alarm early for a morning workout, the blows are before us and in plain sight. Today, decide that your health is worth protecting. If you see can see it coming, pick a fight. When attacked, go to war. After all, it's not the health battles we lose that should bother us...it's those we don't suit up for.
--J.P.
STUDY: DIABETES ON THE RISE Deemed a “silent killer,” diabetes gaining foothold in heavier, older populations
The number of adults with diabetes worldwide has more than doubled since 1980, with almost 350 million now affected, according to a new study published in The Lancet medical journal. Scientists from Imperial College London and Harvard University analyzed the blood sugar of 2.7 million people aged 25 and over across the world and used the results to estimate diabetes prevalence. The number of adults with diabetes more than doubled from 153 million in 1980 to 347 million in 2008, according to the study.
Diabetes is caused by poor blood sugar control and can lead to heart disease and stroke and can damage the kidneys, nerves and eyes. High blood sugar levels and diabetes kill three million people across the world each year.
The researchers said two of the strongest factors in the rising diabetes rate were increasing life span and body weight, especially among women.
>> For the full story on Yahoo! Health News, click here.
NO HILL FOR A CLIMBER
June 28, 2011Read John 6
"Then Jesus climbed a mountain..." --John 6:3
A friend of mine, Betty Gutierrez of Fitness on Fire Ministries in Grapevine, Texas, can often be heard telling her class that "Jesus would climb mountains to pray, so we know He was healthy." Her message makes me think...Jesus wasn't healthy for health's sake, but for Heaven's. In order to pray, he climbed. In order to worship, he walked. His body simply got His soul where it needed to go. His health on earth was in direct response to His purpose.
At PrayFit, we believe that our health is not so much about how we want to look, but more about what we need to do. The more fit we are, the better we live, move and serve. Our health should enable our purpose, not get in the way. To think, Jesus was often out of breath for us...when was the last time we were out of breath for Him? But then again...we don't have to climb mountains to pray.
--J.P.
DID YOU KNOW?
According to the CDC, more than 60 percent of U.S. adults do not engage in the recommended amount of activity. And approximately 25 percent of U.S. adults are not active at all.
What are you doing in your home, school, community or church to help improve these daunting statistics? Tell us what works for you. Your fitness testimony could change a life. And if we can help, please let us know. We're here.
RIGHTING LESSONS
June 27, 2011Read: Acts 2
"You have made known to me the paths of life; you will fill me with joy in your presence." --Acts 2:27-28
Yesterday, in our tiny cul-de-sac, I spent some time trying to teach my youngest daughter how to ride a tricycle. After helping her place her feet on the pedals, I gave the back of her seat a gentle but sustained nudge to show her how pedaling should feel. For Ella, watching her tiny, sandaled feet make their revolutions was more exciting than monitoring the road ahead. We had to stop several times because she'd start an inadvertent turn into the curb or gutter, only to have me pull her back at the last second. As we went on, she got more comfortable. She seemed to catch on quickly to the fact that we'd only go as fast as I was willing to push and that if danger loomed, I'd be there to help her right her course.
Our Father guides us through life in similar fashion. Only by walking (or riding) with Him do we sustain a safe pace and a steady course. And when we do veer off the path, He's always there to pull us back to safety to continue the journey...together.
--E.V.
WORKOUT OF THE WEEK: Static Strength
In breaking from the more dynamic, high-energy workouts that usually appear here on Mondays, this week's workout is a bit static...literally. We're going to take one exercise which doesn't allow you to move whatsoever. The stationary wall squat is an isometric (or static) exercise that works to strengthen your entire lower body (quads, glutes, hamstrings), all without movement.
The execution is simple: lean against the wall with your legs bent at 90-degree angles (or close to it) for as long as possible. Be sure to time yourself so the next time you try this move you can beat your time to failure. The thing about isometric exercises is that they're angle-specific, meaning you gain strength at only the angle you're working. So for that reason, when you reach fatigue at one angle, and after a brief rest period, you change the angle.
Try this: Place your feet 2-3 feet from a stable wall and lean your back against it. Make sure you back is fully supported from your hips to your head. Gently slide down the wall until your legs are bent at 90-degree angles. Keeping your feet flat on the floor, hold that position for as long as possible and note the time. Rest about 30 seconds and repeat. As you find you can't hold the low position for quite as long, straighten your legs to raise your body up the wall a few inches and repeat the hold. Continue to work your way up the wall until you're almost to a standing position. The key is to work as many different angles as possible so you gain strength throughout the sitting-standing range of motion
CHANGE IN HEART
June 24, 2011Read Matthew 17
"Nothing will be impossible for you..." --Matthew 17:20
I was asked recently if I thought 28 days was a long enough period to create a change in heart and transform a life. The person on the other end of the question was referring to the time-frame we have listed on our book. And my answer was two-fold. First, a month is both anecdotally and scientifically justified in helping people create habits, so we're confident to that end. After all, our first book is all about helping people get a jump-start on good, solid daily routines of devotions and exercise.
But then it hit me. I'm the wrong person to answer the question. Instead, I say we ask the woman at the well, the blind man in the temple or the criminal on the cross. Let's ask them about the day they met Him. After all, from the moment you meet the one who forgives your past, gives you sight, or secures your future, the only real timeframe in question is any moment spent without Him.
So while we could have written the book to be any length, it's remembering the lengths He went to show us His love that cause a change in heart. You know, it's ironic...we're bold to declare that faith can move a mountain, and yet we doubt it can help us move a muscle.
--J.P.
PRAYFIT: WEEK IN REVIEW Take a look back a week's worth of healthy living tips
>> WORKOUT: Blast your back with this gym-based workout
>> STUDY: Minimize chronic pain by keeping your weight in check
>> RECIPE: Liven up your pasta with Dana Angelo White's arugula pesto
>> VISUALIZATION: Learning a trade secret about back training to maximize gains
QUESTION OF THE WEEK: What is the hardest part of your healthy lifestyle to stick to? A solid, well-balanced diet or a regular workout routine? Why? Post your answer in the comments section below!
MIRACLE GROW
June 23, 2011Read: Luke 19
"'I tell you,' he replied, 'If they keep quiet, the stones will cry out." --Luke 19:40
I know I'm getting older and much more sentimental, because few things in life nowadays are as great as overhearing my wife talking to her plants. Can you relate? Her voice changes in pitch as she compliments and encourages. She apologizes to those not getting enough sun and to those getting too much. Supplying all that love simply brings her pleasure.
I like to think about how sentimental God must be. He cares for us, talks to us, feeds us and protects us. We're alive simply for His pleasure, and He loves to watch us grow. But the cool thing is, we're the part of His creation designed to thank and praise Him in return. And friends, the way we care for our health is one way to do just that. After all, if we find fulfillment when the things we love respond, just imagine God, seeing us do the same.
--J.P.
TIP OF THE DAY: Visualize to Maximize
Monday, our workout of the week targeted your back. But a few of the moves are easy to get wrong if you don't make one simple adjustment.
Pulling exercises are multijoint moves, meaning that movement occurs at more than one joint. In the case of rows, pulldowns and pull-ups, your elbows and shoulders are both working to execute each rep. But the tendency with many back movements is to let your biceps dominate -- flexion at the elbow takes center stage, giving your back a bit of a break and thereby minimizing the effectiveness of the exercise.
One way you can reduce -- not eliminate -- the assistance provided by your biceps is to use your imagination. On movements such as the lat pulldown, imagine you have strings attached to your elbows that pull them straight down toward the ground. This will help you initiate the pull with your elbows instead of your biceps, which will engage your lats harder. The concept is similar with seated rows, only your elbows should pull straight back to start each rep.
By making this simple mental adjustment, you'll be able to get your brain to "speak" more effectively to the muscles in your back during each workout.
Bonus Tip: To work your back muscles even more thoroughly, allow your shoulder blades to spread fully at the "top" of every movement. This will provide a longer stretch on each rep. Then, be sure to squeeze your shoulder blades together for a count at the bottom of each rep. This extends your range of motion on both ends, providing greater stimulus for strength and tone in these hard-to-reach muscles.
THE ACT TO FOLLOW
June 22, 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 recently, I had the unique privilege of listening to 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 primary job is to invite a crowd, pull back the curtain and get out of the way.
–J.P.
RECIPE OF THE WEEK: Arugula Pesto
Enliven your pasta repertoire with this healthier summer sauce from PrayFit and Food Network contributor Dana Angelo White
Yield: 1 cup
Ingredients: 3 cups fresh arugula 2 cloves garlic, chopped 1/4 cup toasted pine nuts Juice and zest of a lemon 1/2 cup extra virgin olive oil 1/2 teaspoon each kosher salt and freshly ground black pepper
Directions:
Combine arugula, garlic, pine nuts, lemon juice, zest, salt and pepper in a food processor fitted with a steel blade. Pulse until smooth. With the machine on, slowly pour in olive oil. Blend until smooth. Serve immediately or refrigerate for up to one week.
Nutrition Info (per tablespoon):
Calories: 76 Total Fat: 8 grams Saturated Fat: 1 gram Total Carbohydrate: 1 gram Protein: 0 gram Sodium: 36 milligrams Cholesterol: 0 milligrams Fiber: 0 grams
PROMOTED PRISONER
June 21, 2011Read Romans 8 "...nor anything else in all creation, will be able to separate us from the love of God that is in Christ Jesus our Lord." --Romans 8:39 "Captured U.S Solder Receives Second Promotion in Two Years"
That's the headline that caught my attention this past weekend. While we don't typically turn our heads to promotions and awards, when they're given to someone behind enemy lines, it's a different story.
Bowe Bergadhl was a private first class two years ago and has now been promoted to the rank of sergeant. His family was given the honor this weekend, to which his father closed his remarks to his son with, "Be patient and kind to those around you. You are not forgotten. You are not forgotten."
You know, at times we feel like we're on foreign soil. The thing is, we are. We're definitely not at home. But if we're captured by grace, we've been promoted behind enemy lines. You and I are prisoners of hope. So let's be patient and kind to those around us...we are not forgotten.
--J.P.
STUDY: OBESITY LINKED TO CHRONIC PAIN
Knees hurt? Back sore all the time? Before reaching for another dose of ibuprofen, you might wanna check the scale. A recent study reaffirmed what you might already know -- that carrying around excess weight puts you at much higher risk for chronic pain.
In the study, conducted at the Norwegian University of Science and Technology, obese men were almost 21 percent more likely to develop chronic lower back pain than men of normal weight, and 22 percent more likely to develop neck or shoulder pain. Obese women were also 21 percent more likely to develop lower back pain than women of normal weight, and 19 percent more likely to develop neck and shoulder pain.
Based on the results, researchers believe that even moderate physical exercise -- just one hour or more per week -- "can, to some extent, compensate for the adverse effect of being overweight and obese on future risk of chronic pain."
>> For the full story from Reuters, click here.
>> SHARE: Help us get others on board with this whole “faith and fitness” thing. Use the “Recommend,” “Tweet,” “E-Mail” and “Share” buttons at the top of each day’s entry to get your social network in the know about PrayFit. Also, you can “like” us, “follow” us or “watch” us by clicking the Facebook, Twitter and YouTube icons at the bottom of each page.
DROP IT
July 20, 2011Read: Exodus 4
"The Lord said, 'Throw it on the ground." --Exodus 4:3
Moses was reluctant to part with his staff but when he finally laid it down in obedience, it became the rod of God. Abraham was asked to lay down his own son upon the alter, and Peter was asked to lay down his nets after catching nothing all night.
You know, we talk a lot about picking up the weights or picking up the pace in our pursuit of a fitter lifestyle, but God is honored most by what we're willing to lay down. What are you holding that's keeping you from living a healthier, more abundant life? Whatever it might be, just know that Moses, Abraham and Peter know first hand that it's alright to let go.
--J.P.
WORKOUT OF THE WEEK: Back Attack
Now firmly in the grasp of summer, most of us are suddenly concerned with our arms and stomachs -- bodyparts that are on display in every tanktop or swimsuit. But no matter the season, one of the most neglected parts of our training programs is the back. Because it's not something you see in the mirror everyday, it's easy to minimize it's importance in your training split. But training the back hard and often not only makes for a stronger, more eye-catching physique but a healthier one at that. Strengthening the muscles of the back makes you stronger at nearly everything else, not to mention "mundane," everyday tasks like sitting, standing and walking. Often, people find that by training their backs, they have less back, hip or neck pain. Go figure.
This week's workout is for the gym-goer who wants a great back workout using primarily cables, which challenge the back with constant tension throughout each move. The back is a tough bodypart but, if done correctly, it can be one of the most gratifying training sessions all week. So here we go. After a good general warm-up such as jogging or riding a stationary bike:
Lat Pulldown: A good place to start, hitting the upper lats primarily, but also serving as a great overall warm up). Reverse-Grip Pulldown: This brings the biceps into play to a greater degree, which is why you can move more weight on this version. And by flipping your grip, you increase the range of motion, shifting more focus to the lower lat area. Wide-Grip Seated Row: This move targets not only the upper lats, but also the middle back, including the rhomboids and middle traps. Swimmers: A bodyweight-only move where you lie on your stomach and extend your legs and arms up and down in a swimming motion, stimulating the lower back with laser-like precision.
So do 3-4 sets of the first three cable exercises with 10-12 repetitions. On the swimmers move, do 3-4 sets of 15 repetitions (or 15 seconds of controlled reps per set). You can do all your sets for each exercise before moving on to the next exercise or, to add a cardio element, you can perform this in circuit fashion, going from one exercise to the next with little rest.
>> JOIN THE MOVEMENT: Thousands of people have changed their lives and bodies through the transformative power of a simple motto: "In Jesus' name, we train." Find out why so many have made PrayFit a part of their daily routines by clicking here. And, as always, we thank you for continuing to share PrayFit with others! Use the "Recommend," "Tweet" and "Share" features at the top of this page to broadcast this link to your social networks!
FRIDAY REBOOT
June 17, 2011 After a long week filled with deadlines, commutes and family obligations, we have arrived at the weekend. But Friday doesn't have to be solely dedicated to unwinding. Sometimes, it can be the perfect occasion to recenter and recalibrate. Today, rather than giving a single, focused entry, we are providing healthy sampling of this week's devotionals. Our hope is that the variety sets the perfect end-of-the-week meeting -- one where God speaks to you where you are at this very moment so that He can steer you into the weekend recharged, rather than run down.
Also: Spice up your condiment life with this healthy recipe from Dana Angelo White, MS, RD, ATC.
DAD'S DAY While we take the morning to focus on the Father, let's not forget about dads! It's not too late to pick up the perfect something for the faith-and-fitness minded dads in your life. Head over to the PrayFit store to find shirts, hats, wristbands or books for Father's Day gifts.
FRIDAY CONVERSATION How has your dad influenced your approach to healthy living? Did he play sports with you as a kid? Did you watch him hoist crude, cement weights in the basement growing up? Even if the influence was more of a cautionary tale, share your experiences in the comments section below. Happy Father's Day!
VERIFIED ACCOUNT
June 16, 2011Read Luke 24 "Why do you seek the living among the dead?" --Luke 24:5
We can proudly say that PrayFit has a steadily growing Twitter account. Not sure if you've been on there, but for the more popular people on Twitter, a blue checkmark is placed beside their name to signify a "Verified Account" -- a sort of seal of approval that tells the world that all the others are fakes and phonies; mere look-alikes. The seal says you can trust who's behind it.
Well, today as I was updating "what's happening now," I saw people sharing all sorts of wisdom. I read a compelling quote from Ghandi, Confucius said not to chase two rabbits, and if I was born this month, my horoscope says I'm in for a big surprise. Awesome. But with all the different opinions, mantras and beliefs, who can we trust? Well, at PrayFit, we simply look to the empty tomb. The seal of approval? A rolled away stone -- a verified account that tells the world you can trust who's not behind it.
--J.P.
CALORIES IN, CALORIES OUT
While I'm on the subject of online debates, I saw a long stream of comments talking about the notion that losing weight (or not gaining weight) can't be as simple as taking in less calories than you utilize. Well, folks, it's true. The simple science of our bodies says that if you use more calories than you take in, you won't gain weight and you may in fact lose weight. But here's the catch: the quality of calories is key when it comes to how you look, perform and function. To be, act and appear your best, you must choose quality protein, complex carbs and healthy fats. Sure, if you take in a total of 2000 calories in a day, and those 2000 calories are empty calories, if you utilize 2001, you won't gain a pound. But you won't be your best either.
Questions or comments? Share it in the comments section below or post in our forums.
HE MOVES YOU
June 15, 2011Read: Mark 2
"Some men came, bringing to him a paralyzed man, carried by four of them." -- Mark 2:3
John the Baptist jumped in his mother's womb when a pregnant Mary walked into the room. Shepherds dropped their tools and sprinted to see the newborn king. And years later, friends of a crippled man lifted him up and through the roof to be healed by Jesus. Then and now, there's just something about Him. He moves people. John jumped, shepherds sprinted, and friends lifted.
However He affects you...move.
--J.P.
RECIPE OF THE WEEK: Honey Mustard Dressing & Dipping Sauce
Makes: ¾ cup
Ingredients: ¼ cup Dijon mustard ¼ cup honey ¼ cup reduced fat (2%) Greek style yogurt 1/8 tsp kosher salt Freshly ground black pepper to taste
Directions: Combine ingredients in a bowl and whisk to combine. Transfer to a resealable jar and store in the refrigerator for up to one week.
Nutrition Info (per tablespoon): Calories: 30 Total Fat: 0 grams Saturated Fat: 0 grams Total Carbohydrate: 7 grams Protein: 0.5 grams Sodium: 133 milligrams Cholesterol: 0.5 milligrams Fiber: 0 gram
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/.
>> GOT A RECIPE? Finding healthy recipes that taste good can be a daunting or even discouraging task. Do you have a physique-friendly dish that you'd like to share with the community? Drop it in our recipes forum and we may use it as a featured recipe of the week in a future entry.
>> 28 DAYS: What can you do in 28 days? How much can you grow in your faith? How strong can you get? Thousands have found the answers to these questions through "PrayFit: Your Guide to a Healthy Body and a Stronger Faith in 28 Days," now available at our online store.
BE FIRST
July 14, 2011Read: John 18
"Peter again denied it, and at once the rooster crowed." -- John 18:27
I can relate to Peter. In one moment, he declares adamantly he would never deny he knew who Jesus was; the next, he does it not once...not twice...but thrice. But still, what motivates me about Peter was that while he wasn't perfect, he was the one who stepped up. He may not have always been right, but he was never in doubt. First to reach for his sword to defend the Lord (only to be taught a quick lesson in self-control), and first to get out of the boat (only to be the example of how we sink without faith). But if you notice a common thread in the stories of Peter, the more he was first to fall, the more he learned to stand.
In our pursuit of a stronger faith, as well as to better health, we often make bold declarations that we will pray more, train more, and eat better...only to do the exact opposite the next moment. But friends, take courage. Keep being first. Set the pace with your family and friends. Remember, Peter knows what it's like to declare and fail, and to step out and sink. Pursuing obedience is a staggering undertaking. Fortunately, like Peter the pacesetter, we have a Savior who reaches further than the fall.
--J.P.
DEFINING INTENSITY
For as often as we espouse the virtues of high-intensity training, some may find our fitness tips to be a bit intimidating. After all, working harder than you're accustomed to never sounds like a fun undertaking. And while there are some actual, defining guidelines for intensity -- i.e. working to 95% of your max effort on an interval run -- you can take heart knowing that it is also relative.
One example is interval walking. If you're not up to performing sprints, you can simply speed up the pace of your walks. Try walking at a faster clip for 30 seconds, then falling back into your normal pace for 1-4 minutes. As you progress, speed up the pace -- it may not be long before you're into a slow jog -- and/or shorten rest periods. Ideally, you want to work toward 30-second "sprints" followed by one-minute "walks." One study showed that subjects who performed 4-6, 30-second sprints three times per week burned more bodyfat than those who did traditional steady-state cardio. But the term "sprint" is a measure of effort, rather than speed.
You don't have to be a sprinter to get the fat-burning, heart-healthy benefits of high-intensity interval training (HIIT). By applying the basic tenets of HIIT to your cardio and implementing concept of progression, you can start right where you are -- today.
THE STANDARD
June 13, 2011Read: Hebrews 13
"Jesus Christ is the same yesterday, today and forever." --Hebrews 13:8
There's a great scene in the classic movie, Hoosiers, where the aging coach (Gene Hackman) leads his young team onto an empty court hours before the state championship. The intimidating arena was something the young team from Hickory had never dreamed of, let alone seen.
As the team's collective jaw dropped at the enormity of the venue, Coach quietly took out a tape measure to determine the distance from the basket down to the floor. With the team huddled around him, Coach revealed that the measurements matched those of their humble court back home, and the kids quickly realized the lesson: No matter how daunting or unexpected the surroundings, the standards of the game remain the same.
Aren't we glad that no matter how much the world changes around us, God's word, the standard, never does.
--J.P.
WORKOUT OF THE WEEK: Interval Time
Looking for a simple, effective, at-home cardio workout to help shed some unwanted weight? This week's 10-min blast is all about intense cardio. Take a 1-minute jog followed by a 1-minute sprint, then walk for one minute. Repeat that cycle as many times as possible, but no less than three cycles. Research shows that by doing interval cardio, you'll burn more fat, more calories and you'll actually save more muscle. In other words, the interval style cardio helps preserve muscle tone. As a rule, the higher the intensity of your workouts, the better/faster the results.
"High-intensity training can also significantly enhance your cardiovascular health and help prolong your lifespan," says Jim Stoppani, PhD, co-author of "PrayFit: Your Guide to a Healthy Body and a Stronger Faith in 28 Days."