Since 2009
THE PRAYFIT DEVOTION
WHEN HE KNOCKED
"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 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. 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. Then my shoulders drooped when He saw all of the corners where I stood in compromise. "I'm sure He'll want to leave now", I resigned.
But the next thing I knew, we were in the backyard. I seldom went out there. 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. What was once a den full of doubts had become a living room of faith. It even had a new room; a Master bedroom. He said if I'd let Him, that's where He'd stay.
I'm so glad I let Him in that day. He's the resident king in the castle of my heart. I don't always act like I know that, but He shows me the garden everyday. And I nod.
--Jimmy Peña
>> IN CASE YOU MISSED IT: Today marked the official, global release date of PrayFit's 33-Day Total Body Challenge DVD byLionsgate. View the trailer by clicking here, or order yours immediately by visiting Amazon. Share the news with your pastors, small groups, friends and relatives!
RECIPE OF THE WEEK: SAUTEED KALE Go green with this health-filled, spicy spin on kale
Serves: 4
Ingredients: 1 tablespoon extra virgin olive oil 2 bunches kale, trimmed and chopped 2 cloves garlic, minced 1 tablespoon balsamic vinegar Sea salt and freshly ground black pepper to taste
Directions:
Heat oil in a large skillet over medium-high heat. Add kale, season with salt and pepper and sauté for 2-3 minutes. Add garlic; reduce heat to medium and cook, turning frequently for an additional 5 minutes. Add vinegar and continue to cook until kale is just tender, about 5 minutes more.
Nutrition information per serving: Calories: 103 Total Fat: 3 grams Saturated Fat: 0 grams Carbohydrate: 15 grams Protein: 5 grams Cholesterol: 0 milligrams Sodium: 125 milligrams Fiber: 3 grams
Dana Angelo White, MS, RD, ATC is a registered dietitian and is currently a nutrition expert for the Food Network, and has worked as a media spokesperson for Cooking Light Magazine. She has appeared on Good Day Street Talk, Food Network.com, Access Hollywood and GMA Health. Visit her at Dana White Nutrition.
>> For a printer-friendly version of this recipe, click here.
NOW WHAT?
"He has made everything beautiful in its time."— Ecclesiastes 3:11
Now what? Have you ever asked yourself that? If so, you're not alone. It may not comfort you to know that this ham-and-egg writer has asked himself that question many times, but a few others you might recognize probably have too. Who comes to mind? Abraham when he reached the altar with Isaac, Moses when he reached the sea, or Joshua when they finally reached Jericho. The same question they whispered to themselves after being obedient was the same question the enemy shouted when Jesus was on the cross: Now what?
In response, God left Heaven's hall for Bethlehem's stall. He then climbed out of his crib and onto the cross. He became the answer to our biggest question and our direst need. Are you facing a 'now what' moment? Maybe your health is taking a wrong turn or the job you wanted is already filled. Whatever you're dealing with, the next time you look up at the stars, think of Abraham. When you run into a sea of obstacles and walls too tall to climb, remember Moses and Joshua. Just like you, their question just before the miracle was 'now what?'
--Jimmy Peña
MEMORY BOOST: GET THE BLUES
Eat one cup of blueberries, three times a week for better memory. "Blueberries," according to Johnny Bowden, PhD, CNS, author of "The Most Effective Ways to Live Longer," "are the ultimate memory food. They are loaded with compounds that fight both oxidation and inflammation in our brains."
READING LIPS
“Let your light so shine before men, that they may see your good works and glorify your Father in heaven.”— Matthew 5:16
To a lot of people, the cliche "Actions speak louder than words" means something. But if you can't hear, it means everything. I thought of that the other night while sitting outside of Trader Joe's grocery store with my lab Josey. She and I have become somewhat of regulars outside of the exit door. Well, at this particular Trader Joe's, there's a very nice man (we'll call him Matt) whose worked there for years. He mans the cash register, stocks shelves, and is often outside helping organize shopping carts. I've never seen Matt without a smile on his face. Seeing Josey, he walked over to us, knelt down and began to give her love as he often does. I grinned in appreciation, then noticed a mother and her small boy holding hands walking up behind him. Cue the lesson.
"Excuse me...why is the light off?" I looked up at them before glancing back to Matt. Speaking a little louder she said, "Excuse me, sir..." Now, at this point, Matt was getting Josey good behind the ears (and she's milking it of course) until the woman tapped Matt on the shoulder. He turned as he stood up, and she repeated herself, "I'm sorry to bother you, but my son is curious why the light is off on the side of the building." The two simultaneously pointed up to the marquee, which by that time of night should already be on. Matt looked up, nodded in recognition and then enunciated as deliberately as he could, "Light. Off."...then the three of them walked inside together.
Please forgive all the detail, but that night I was at a loss for words. See, like Matt (deaf since birth) the world can't hear us. And like the little boy and his mom, you and I have to show them the light. Our actions mean everything. We can say what we want, but unlike Matt, people don't read lips. (Thank you Lord for putting us on that bench).
Well, a block away from the store, I turned back. The light was on. Only because someone who could see decided to show someone who couldn't hear.
--Jimmy Peña
Question: How will we shine light in a dark world this week? How can our attempt to care for our health be one small way we do that? Please share your comments below.
Workout of the Week: Push-Ups and Planks
If you're short on time, but long on enthusiasm, today's workout will meet both needs. No equipment required -- all you need is some open space and 5-10 minutes. Even if you had other plans for the day's workout, indulge us and give it a try anyway.
Plyo Push-Up: Akin to a normal push-up, this version requires you to have your hands leave the ground on each rep. The plyo push-up stimulates and innervates the fast-twitch fibers (the ones most responsible for tight, toned muscles). Upon failure -- the point at which you can no longer continue with good form -- go right into the...
Standard Push-Up: Do as many as you can. The push-up works the chest, front shoulders and triceps, not to mention your core musculature. Upon failure move right into a...
Straight-arm Plank: Basically, you're in the start of a push-up position with your arms straight, palms pressing into the floor, back straight and abs tight. Hold that position for as long as possible. When your arms begin to shake and fail, lower yourself to your elbows and begin the...
Standard Plank: Hold that position above the floor until failure. Like the straight-arm version, the plank works the innermost core muscles (transverse abdominis), the muscles that support your spine and ultimately your entire body.
After a brief rest, repeat that sequence. Chart your reps (or total time) for each exercise and strive to do better the next time you try this workout.
RATE OF FAILURE
"I do not set aside the grace of God, for if righteousness could be gained through the law, Christ died for nothing!"— Galatians 2:21
Much is made of the failure rate in baseball. A successful hitter, it is said, fails to get a hit seven out of every 10 trips to the plate. Despite this otherwise abysmal statistic, those who perform up to such a strict standard are held in high regard. The familiar sound of bat meeting ball is met by a chorus of applause, the hitter greeted by high fives and offered hands of affirmation by teammates upon his return to the dugout. The spoils of a job well done.
In our walks with God, the only measure of success -- the perfection of Christ -- makes failure a certainty. More often than not, despite our best efforts, we will swing and miss at opportunities to glorify God in how we live, work and play. Still, despite no quantifiable measure of achievement and no earthly rewards to be won, we test ourselves, training for a contest in which the outcome has already been determined. Because we know that someday, no matter our rate of failure, we too will be greeted -- not by the roar of the crowd but by choirs of angels. The spoils of a life redeemed by grace.
--Eric Velazquez
LIFE AND TIMES OF AN AGING ATHLETE What does science have to say about your ability to train into your 40s?
Aching backs, ailing knees and rapidly-declining energy levels. Once you hit your 40s, these may be a few of your least favorite things, perhaps even to the point of discouragement. Why train if I can't do it the way I did 20 years ago? Well, science has plenty to say about that. According to Jim Stoppani, PhD, co-author of "PrayFit: Your Guide to a Healthy Body and a Stronger Faith in 28 Days," some of your best years may be ahead of you yet.
Researchers at the University of Central Florida (Orlando) placed untrained men and women between the ages of 18 and 40 on a 12-week periodized, twice-per-week, strength-training program for their non-dominant arm (the opposite arm served as a control). All three groups gained about 20% more muscle on their arms. The only benefit of being younger was the ability to gain slightly more one-rep max strength on the preacher curl. The older the subjects were, the more strength and muscle size they had when they started the 12-week program. Typically, the more strength you have, the less strength you can gain.
"There really is no difference in the ability to gain muscle size as you age, at least up to 40 years old," Stoppani says. "You may find it tougher to increase one-rep strength but you are likely stronger at the beginning of a program than younger trainers are. It really is never too late to start lifting weights."
>> Why not get a head start on banking some of that strength now? Try this at-home bodyweight program for starters, or visit JimStoppani.com for detailed, member-exclusive workout plans.
AVENUE OF AFFLICTION
"In the day of prosperity be happy, but in the day of adversity consider God has made the one as well as the other."— Ecclesiastes 7:13-14
On the treadmill to my right, walked a man maybe 80 years old; on the one to my left, a teenager with a disability. The three of us huffed and puffed, each with a window overlooking a busy intersection -- sort of a fitness fishbowl, if you will. Each stoplight ushered in a new array of commuters and though every once in a while we'd capture the attention of a driver or two, one vehicle in particular caught mine.
But first, isn't it interesting that you really don't know what motivates someone? Some things you just can't see. You can only see the result. Oh sure, while the dashboard on my treadmill might give me distance, it doesn't know what it took to get me that far. Pastor Chuck Swindoll wrote, "Although this journey along the avenue of affliction is unpleasant and unappealing, it is inevitable. Working through the hurt is essential if we hope to become effective for God."
To be effective for God. Isn't that the goal both physically and spiritually? And since we know that nothing hits us without Him allowing it, it's a compliment that He believes we can work through the hurt. Or better yet, we're never in pain alone. So as I stepped in between the two bookends of life on my left and right, it was a comfort to know the steps God took to see me through mine. (Lord only knows what was inside their hearts-the history, the pain, the drive,- but whatever it was, they walked).
And oh yes, I almost forgot. The car that got my attention? An Official Vehicle of the Department of Aging. Somehow, the three of us "vehicles" could easily relate. Wow. Can't you just hear the applause of Heaven? Listen closely, take courage and keep going. Because thankfully, the road we're on as believers? It's an incline.
--Jimmy Peña
CARBS: CHOOSE WISELY
While PrayFit isn't completely against low-carb dieting, we stress the importance of choosing the proper types of carbohydrates to fuel your training and other daily activities. Carbs are, after all, the body's preferred fuel source, so extended or extreme deprivation can backfire for dieters as well as the companies that stake their futures on no-carb schemes. Case in point...
"The low-carb diet craze reached its peak in 2004, with far fewer people following diets like Atkins and South Beach in subsequent years," according to John Robbins, author of Healthy at 100: The Scientifically Proven Secrets of the World's Healthiest and Longest-Lived Peoples. "On August 1, 2005, Atkins Nutritionals, Inc., filed for bancruptcy court protection."
Remember, the key is to control refined sugar, not to overly restrict healthy complex carbohydrates. Refined sugars, such as those found in sugary drinks, white bread and candy, digest quickly and spike insulin levels, which can cause the body to store fat. Complex carbs, such as those found in whole grain foods, fruits and vegetables, digest more slowly and provide slower, steady streams of fuel to cells.
Source: Healthy at 100 by John Robbins
KEEPING HOUSE
"Therefore keep watch because you do not know when the owner of the house will come back."— Mark 13:35
My wife Wendy and I live in a house of toddlers which means that at any given moment, our little home can look like hurricane-force winds blew through, tossing about everything that isn't nailed down. Toys are scattered, clothes are strewn over the furniture and...is that string cheese ground into our rug? We try, sometimes to no avail, to keep up with our cyclical mess.
However, once I get word that my mother-in-law is coming to visit, a new side of me emerges -- an unrelenting, super-cleaning alter ego that is intent on spot-shining the house into model-home glory. You see, not only did she and my father-in-law help us buy this place, but Ethelmarie keeps a pretty tidy house. And while she may not be bothered by the mountainous pile of juice cups in my sink, I still don't want her to see them. So my inner Mr. Clean -- the one that speedily washes fingerprints from windows and mops floors -- really only comes out when I know she's stopping by. And while her visits are usually announced, we love that she will occasionally just pop in. As a result, Wendy and I are now doing our best to keep the house Ethel-ready at all times, managing the maelstrom in small, daily increments (as much as Mya and Ella will allow, that is.)
We all have houses to keep -- both brick-and-mortar and flesh-and-blood -- that can benefit from daily attention. And you never really know when company's coming.
Lord, we are so grateful for the bodies that house our souls and do not take lightly that we were made in your image. Please help us find the daily motivation to be faithful stewards of the physical gifts we've been given. Amen.
--Eric Velazquez
>> Commit: Log on. Today, join other PrayFit readers at our online community by going to www.prayfit.com/forum. Here, you can create a free-form workout journal that you can update on a daily basis. Journals are routinely featured on PrayFit’s home page and shared with our various social networks. As the research would indicate, those keeping journals at PrayFit.com report having an easier time of sticking to a workout routine because they know that others are reading up on their progress. The authors of a recent study cited recommended the following types of websites for the best results:
--Sites that encourage accountability by asking users to consistently record weight, exercise, and calories consumed
--Sites that include tailored or personalized information
--Sites with interactive features that allow users to communicate with each other and with nutrition and exercise experts
--Sites with accurate health information
527 million >> Dollars made by Nutrisystem.com in 2010
23.8 >> Percentage of dieters that used a weight loss website in 2010
Source: Market Data Enterprises
WORKING BACKWARDS
November 29, 2011Read: Matthew 6
"But seek first his kingdom and his righteousness and all these things will be given to you." --Matthew 6:33
Losing stuff is easy. It's finding it again that takes a little work. But what do we do? We work backwards. Be it car keys, a book, maybe a wallet -- we retrace our steps until...ahh, the lost is found.
You know, I think that's the way God intended us to live. He said to Seek first His Kingdom because He wants us to secure our future, and sing "Blessed Assurance" for a reason. When you look at it that way, you and I are just working backwards. After all, why would He ensure our final step, only for us to be unsure of our next one?
So if you're facing tough times, do just that: work backwards. Misplaced your courage? Lost your will for a healthy life? You'll find both what you've lost and what you're looking for, if you re-trace His steps and stop at the cross.
--Jimmy Peña
THE SECRET LIFE OF PROTEIN
Almost universally, higher-protein diets are associated with greater muscle mass. While it's true that hard-training individuals should consume more protein to maximize muscle recovery and growth, protein also helps you to stay lean. A recent study published by the American Society of Nutrition showed that dietary protein stimulated thermogenesis (fat-burning) and promoted satiety more than high carbohydrate meals. While casein and soy protein were found to be more filling, fat-burning was higher after consuming whey.
Researchers at Skidmore College also found that when subjects followed a high-protein diet for eight weeks they lost significantly more body fat, particularly abdominal fat, than those following a low-carb/high-fat diet.
Minimum recommended daily allowances for children range between 16-28 grams per day. Healthy male adults should aim for 45-63 grams per day, while females should strive for 46-50 grams. Pregnant? You may need 60 grams per day for your growing baby. Protein requirements vary, of course. If you workout regularly or at higher intensities, you may need more protein -- up to 1-1.5 grams per pound of bodyweight per day -- to help rebuild muscle and keep your lean body mass in healthy ranges.
STANDING UP STRAIGHT
November 28, 2011 Read: Psalm 84
"No good thing does he withhold from those who walk uprightly." --Psalm 84:11
Isn't it interesting that at the mere mention of the words 'good posture', we automatically pull our shoulders back? (Admit it, you just sat up a little taller in your chair as you read that sentence.) Well, if it helps, I sat up as I wrote it. Many of you don't know, but a little over a year ago, I had spine surgery; a couple of fusions and an artificial disk were all my neck needed. Okay, basically I have a brand new neck. And of the many rehab mandatories, a lifetime of maintaining good posture is at the top of the list. That's why I'm constantly asking my wife to remind me of it.
Good posture. Physically and spiritually. Isn't that the goal each day? Am I eating right? Am I reading my Bible? Am I walking uprightly in my pursuit of abundant living? When it comes to my very small, brief life, there's a lot I think I need, but I want nothing more than a backbone for Christ, while protecting the frame He designed around it.
I just want to stand up straight.
Have a good week everyone. In Jesus' name, we train.
--Jimmy Peña
WORKOUT OF THE WEEK: BACK ISSUES
Speaking of good posture, a strong back can help. Next time you're at your gym, try this workout. It'll help target all the major muscles of your back.
Lat Pulldown: 3 sets x 10-15 The lat pulldown is great as a warm-up as well as the start of your working sets. Do a few light warm-up sets with very light weight before reaching failure at the designated rep range. The lat pulldown targets the upper part of the lats, the wide, wing-shaped muscles that extend from your armpit down to your lower back.
Wide-Grip Seated Row: 3 sets of 8-12 Close-Grip Seated Row: 3 sets x 8-12 The wide-grip seated row will zero-in on your upper lats, while also hitting your middle back (rhomboids, middle traps). When you switch to the narrow grip, you shift the focus to the lower lats.
Pull-Up: 4 sets x To Failure Close-Grip Pull-Up: 4 sets x To Failure Finish your quick yet effective back workout with pull-ups and chin-ups, to failure, four sets each. Do as many wide-grip pull-ups as possible then finish with the underhand chin. Your biceps, which come into play more with this grip, will help you tax every remaining fiber in your back.
--Rest 60-90 seconds between sets and exercises. --Perform this workout once per week, preferably as one of the first in your schedule of workouts. --Do 5-10 minutes of general warm-up work, such as jogging or jumping jacks, in order to increase blood flow and elevate your core temperature. Follow each workout with a few minutes of back stretches to maintain flexibility in these crucial postural muscles.
COMING SOON!: December 6 marks the official release of PrayFit's first DVD, now available for pre-order on Amazon and other retail websites.
"SAVED. ALONE."
November 23, 2011Read: 1 Thessalonians 5
"In all things give thanks; for this is God's will for you in Christ Jesus." --1 Thessalonians 5:18 Over 100 years ago, a very successful lawyer and real estate mogul, Horatio Spafford, lost a lot in the great Chicago fire of 1870, but years later he lost much, much more. The fire left thousands homeless, and Horatio and his family spent years helping those less fortunate. Exhausted, Horatio and his wife, along with their four daughters planned a cruise to Europe. But just prior to pushing off, Horatio was called upon to stay for business. Still, he sent his family on their much-needed vacation.
Their ship however, the Ville du Havre, didn’t make it to England. Horatio learned of the tragedy through the now famous and urgent telegram from his wife. It read simply, "Saved. Alone."
I'm probably not the first person to do a poor job of summarizing the story of Horatio Spafford, but I was reminded of it yesterday while on a walk with my dog, Josey. As I turned a corner, talking to the Lord about my needs and concerns of our new website, I came across a homeless woman; mid-thirties, sunburned, sitting next to what looked like years of life in a shopping cart. I smiled, and she called Josey "perty." As I continued to walk, I thought to myself, "I'm worried about web traffic. She lives in traffic."
This week is a good reminder to hug those close to us, and to help those less fortunate. And 130 years later, Horatio can help us do just that. You may not recognize his name, but you know his famous hymn. As he boarded a ship to find his wife, he wrote these words; good words for us to remember and repeat as we give thanks, if for no other reason than being saved alone.
"It is well with my soul. When peace like a river attendeth my way, When sorrows like sea billows roll; Whatever my lot thou hast taught me to say, It is well, it is well with my soul!”
So from our families to yours, have a blessed Thanksgiving weekend.
--Team PrayFit
>> The PrayFit Daily will continue on Monday, November 28. Until then, you can continue to interact with the PrayFit Nation via Facebook, Twitter and YouTube, or visit our forums.
CHARACTER. FLAWS.
November 22, 2011Read: Psalm 32
"You are my hiding place." --Psalm 32:7
A friend of mine recently asked her fans and followers if they could relate to any particular character in the Bible. I never get tired of that question. If you're like me, you don't know where to start. Pick one. The disobedience of Adam? That's me, hiding in the bushes. Insecurity of Moses? Yep, I'm a carrier. What about Sarah's idea of the impossible, versus God's idea of the inevitable? Regretfully, Sarah and I would share a good, brief laugh.
Indeed, find a character in the bible and you'll find your character flaw. But of all the things I'm thankful for this week, it's not about who I can relate to, but Who chose to relate to me. To think, I can identify with so many of the bible's lowest moments, yet Christ identifies Himself with me.
What are you thankful for today?
-Jimmy Peña
CRAVINGS: BRAIN GAMES Science shows that impulse control may have to do with your blood sugar
Think back on the last time you were hungry for something really bad. When that craving for high-sugar, high-fat and/or high-calorie food hit you like a freight train, how long had it been since your last good meal? Brain imaging scans show that when glucose (blood sugar) levels drop, an area of the brain known to regulate emotions and impulses loses the ability to dampen desire for high-calorie food, according to the study published online in The Journal of Clinical Investigation.
Your brain runs on glucose, so in a state of deprivation -- which can occur if you go too long between meals -- it may send signals that trigger these cravings. In order to avoid said cravings, your best bet is to have 4-7 small, healthy, whole-food meals and snacks throughout the day. This constant influx of fuel prevents your brain from going into panic mode and keeps you on the right track for healthful, abundant living.
>> For the full story on Science Daily, click here.
A FIGHTING SPIRIT
November 21, 2011Read: Matthew 26
"The spirit is willing, but the body is weak." --Matthew 26:41
In my second favorite movie of all-time (Rocky II), Rocky walks to his trainer's apartment in the middle of the night to ask for his locker back; he wants to fight again. Dismissive, Mickey delivers one of the most painful and sad lines I've ever heard: "You got the heart, but you ain't got the tools no more." In other words, the spirit is willing, but the body is weak. As an athlete, that phrase carries serious meaning. I know what it's like to be physically limited from doing what my heart is dying to do. But as a Christian, that line is more than a body blow.
As believers, our souls have work to do. In our passage, when Jesus said to His disciples to stay awake, He literally meant "physically." How many reading this page would agree that you'd would be so much more productive at work, alive with your spouse, able to keep up with the kids or even active in church, if you enjoyed better health? If so, maybe you need your locker back.
You may not want to admit it, but it's time to wake up; there's a fighter in you. If the spirit is willing, your body has no right to hold it back. And if you're reading this page, Mickey was wrong. If you've got the heart, you still got the tools. Your soul just needs a fighting chance.
--Jimmy Peña
WATCH | "You've got the heart but..."
THANKS: PrayFit wants to extend a very special thank you to the wonderful people at Planet Infinity and Breadoflife.org for inviting us to speak and share our mission of faith and fitness this past Saturday. You blessed us beyond belief.
WORKOUT OF THE WEEK: THE GREAT INDOORS
Want a good dose of intense, indoor cardio to start the week? Here you go. Variety is not only advisable but required to keep your body changing. This workout forces you to adjust your speed, incline, duration and rest all in the same workout, keeping your lungs and limbs guessing. This interval-style scheme promotes speed, power and endurance, all while increasing your total work capacity. If you're looking for a brutal but effective way to shake up your current cardio routine (and burn a few extra calories), then this workout is for you.
SPEED INCLINE TIME REST
5mph 5% 2min 1min
6mph 6% 1min 1min
7mph 7% 1min 1min
8mph 8% 45sec 1min
9mph 9% 30sec 1min
10mph 10% 20sec 1min
9mph 9% 30sec 1min
8mph 8% 45sec 1min
7mph 7% 1min 1min
6mph 6% 1min 1min
5mph 5% 2min 1min
HE UNDERSTANDS
November 18, 2011 Read: Hebrews 12
"Therefore, since we are surrounded by such a great cloud of witnesses, let us throw off everything that hinders and the sin that so easily entangles, and let us run with perseverance the race marked out for us." -- Hebrews 12:1
I think God understands the marathon. Many people will tell you that a marathon is all about the journey, the memories. Well, yes and no. While the memories have their moments, what awaits us at the end is really what it's all about. I mean, I loved the music at mile 12, but I didn't hang around for an entire song. It played, not so much that I would enjoy, but more so that I would endure.
When I began the race, I had a running partner as well as a dedicated pacer (the pacer's name was Paul, by the way.) But as you learned this week, a little over midway through the race, my body started to fail me. And when the partner and pacer ran ahead, I had to slow down. But had that not happened, I would have missed the blind man with his guide, and the woman in the wheelchair with no legs. And yes, I would have missed the two men who led me my last few miles of the race. Two men wearing identical shirts; bright yellow jerseys with black letters. Unmistakable to me. Not so much for the color combo, but for the words on their backs. On one shirt, "Father", and on the other, "Son". Oddly enough, the only comfort I could muster at the time was written on the back of two strangers.
The journey is one thing. But while our bodies fail us, friends leave us, and pacers lose us, the only real comfort is who we follow to the finish. I think God understands the marathon.
P.S. At dinner that night, I watched a lady limping her way through a restaurant. As she passed our table, I said, "Congratulations". Surprised, she thanked me. Hmm. You can always tell the runners. You can see it in their walk.
--Jimmy Pena
WEEK IN REVIEW
Faith
>> FOREVER ROAD: Each step is worth it when we remember who awaits us in the end
>> WHATEVER YOU DO: No matter how painful the pace, keep going
>> TRACKING NUMBERS: Following the steps of the one who's already won the race
>> TIRED OF RUNNING: His favorite place to run is to our rescue
Fitness
>> RUNNER'S RESOURCES: Our favorite digital haunts for running advice
>> SPEED TRICK: A surprising benefit of running sprint intervals
TIRED OF RUNNING
November 17, 2011Read: Psalm 103
"As far as the east is from the west, so far has he removed our transgressions from us." --Psalm 103:12
As I began my day yesterday, getting organized for another entry of Marathon Week, I decided to work on the admin side of PrayFit. I won't bore you with the details (because I really don't understand them) but let's just say I pressed the wrong button...or two. What I thought would deactivate an old e-mail account, actually deactivated PrayFit.com. Despite being asked a few times, "Are you sure?", I pressed 'enter.' What took years to build was wiped away with a few wrong choices (now there's an entry). So, in that moment, I did what any saint would do...I flipped out. You'd be more likely to find the holy grail in my dishwasher than to see me exercising self-control. But fortunately, in a little less than two hours, my wife and our web expert reestablished three years of content and our connection. We were told that we were one mistake away from losing everything, for good.
If you're like me, despite your best intentions each day, you sometimes feel like you're one mistake away from losing your connection with God. Not sure what you do, but me, I high-tail it. I run to others for reassurance. I run to the gym to sweat it out. But my favorite place to run is into the same old wall of worry. My sin is just too much for God to take. A show of hands for anyone who can relate? Shamefully, it's only when I run out of options that I find myself right back where I started.
Truth is, though at times we may feel disconnected, we can never lose our relationship, and His favorite place to run is to our rescue. So, here I am again Lord, out of breath. I'm tired of running. Aren't you?
--Jimmy Peña
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 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/.
TRACKING NUMBERS
November 16, 2011 Read: Isaiah 43
"Fear not, for I have redeemed you." --Isaiah 43:1
Bib No. 18-164 wasn't tracking. Even though race officials, sponsors and loved ones knew bib No. 18-164 started the race, nobody knew where he was on the course. See, bib numbers have bar codes that tell everyone your pace, stage and whereabouts. Without a functioning bib, you might as well be invisible.
Can you relate? In the course of your day, have you ever felt as if nobody knows just exactly where you are? Oh sure, you're at your cubicle or at home with your kids. But is anyone really watching what you're going through, let alone loving you through it? Your hurt is real. Your pain is deep. And walking away would be much easier than running this rat race. But we're more than tracked, and our steps are better than traced. Hope isn't lost and neither are you. God finds us and loves us from start-to-finish.
And as far as bib No. 18-164, he officially finished in just over five hours. And while his time didn't warrant interviews or draw a crowd, he did receive his medal. But he wasn't alone in this achievement -- the prize went to anyone who accepted the invitation to finish the race. Friends, God invites us to accept Jesus into our hearts and lives. When we do, we join a race He's already won on our behalf. Our job is to trace His steps and help others do the same. See you at the finish.
--Jimmy Peña
NUTRITION TIP: Apples for Size
"I commonly advise people to eat an apple preworkout," says Jim Stoppani, PhD, co-author of "PrayFit: Your Guide to a Healthy Body and a Stronger Faith in 28 Days." "Apples contain polyphenols that have been shown to increase muscle strength, endurance and fat loss."
A recent study affirms those benefits, showing that one of the polyphenols in apples, ursolic acid, also increases muscle growth and fat loss. For the scientific speak on the topic, click here.
>> PRAYFIT IN YOUR HOME: PrayFit founder Jimmy Pena, MS, CSCS, comes to your living room this December with the release of the "PrayFit: 33-Day Total Body Challenge" DVD. Learn more and reserve your copy today by clicking here.
WHATEVER YOU DO
November 15, 2011 Read: Philippians 3
"I press on toward the goal to win the prize for which God has called me heavenward in Christ Jesus." --Philippians 3:14
Marathons by sheer necessity have a way of taking over a city. Streets transform into running lanes; sidewalks into grandstands. And with no cars on the road, signals and signs can be completely ignored. Or so I thought. See, in the days before the race, a friend and avid runner named Juancho Fuentes shook his head as he said to me, "Whatever you do, don't stop." I nodded in obvious agreement, as if I had just been told to keep my elbows off the table.
Well, with Queensboro Bridge about four miles behind me, I did it. Cover your ears Juancho, but I stopped to adjust the wrap around my injury. As I did, both legs simultaneously locked up. Fortunately, I was in the middle of a water station area, where the road was slick, enabling me to shuffle for nearly 100 feet until I could bend my knees.
I winced as I turned the next corner into a business district. And wouldn't you know it, having just survived concrete quicksand, lining the street as far as I could see were the signs: "NO STOPPING ANYTIME." It was too painful for me to enjoy the irony. Visit that avenue today and those signs serve their primary purpose for parked cars and delivery trucks. But for a mile or so, they stood as a constant reminder of the harsh reality that I had to keep moving. If I stopped, I was done.
QUESTION: School getting rough? Keep studying. Unbearable boss? Be thankful for work. Struggling with your weight or failing at the dinner table? The extra mile will be worth your while. Whatever you do, don't stop.
--Jimmy Peña
RUN LONGER BY RUNNING FASTER
Think the only way to become a better distance runner is to run for distance? Think again. While the importance of event-specific training can not be marginalized, there is a growing body of research to suggest that interval training may have value as well.
Scientists at the University of Western Ontario (London) found that subjects who performed 4-6, 30-second sprints three times per week burned twice as much fat as those who jogged for 30-60 minutes at a steady pace. Both groups gained an average of 1% lean mass. But what’s even more interesting is that the endurance markers — time trials in 2000-meter run and VO2 max performance — were similar with both groups.
So while intervals are highly touted for their ability to burn fat, they are also a solid option for decreasing your times on your long runs. Intervals boost your heart's stroke volume, or total blood pumped per beat. That means longer times to fatigue, which is critical for distance runners. So don't feel guilty if you can't make it out for your five-miler today -- 15 minutes worth of high-intensity intervals will provide you with plenty of benefits to take on your next run.
FOREVER ROAD
November 14, 2011 Read: James 1
"Blessed is the man who perseveres under trial, because when he has stood the test, he will receive the crown of life that God has promised to those who love him." --James 1:12
Queensboro Bridge. Halfway through the New York City Marathon is both where this entry was written, and where my race actually began. Nearly two months of ultrasound and countless hours of therapy weren't enough to convalesce my troubled hamstring. And with 12 miles -- or roughly 24,000 steps left to go -- the grand, lofty notion of taking just one more was in question. So I wrote this entry.
In as much time as it took a thousand runners to pass me by, I wrapped my leg in a makeshift tourniquet using stored gauze, and as many white flags as I could find in my heart. If there's one thing this most novice of runners quickly realized on that bridge, was that the next step was as necessary as the eventual stride that would be needed to cross the finish line. So this week, we'll run the Boroughs together. If you recall, in the days before the race I asked God to open the eyes of my heart, and I promised you I'd write down what He showed me. Well, He kept His promise, and I wasn't about to break mine.
Friends, life is simply a bridge. Work, school, money, health...all mere mile markers that remind us that we're in a race. And while we don't compete against one another, I think sometimes the most daunting of life's fights occurs when we're surrounded by fellow runners. Fellow runners who are - by nature - each hamstrung by something, and fighting to turn another corner down Forever Road. Let's remember that each step is worth it if we know Who awaits us in the end. --Jimmy Peña
WORKOUT: RUNNER'S RESOURCES
Some may think that running is simply a matter of putting one foot in front of the other. To others, no performance tip is insignificant. In either case, running is an activity that can be improved upon, provided that you have the proper coaching. Build a stronger stride, better endurance, a leaner physique and a runner's heart by bookmarking some of these trusted resources on the web. Enjoy your runs this week and remember to post your distances to your workout journal on the PrayFit forums.
MarathonRookie.com: Tips for novices looking to enter half- or full-distance marathons
Jeff Galloway.com: Practical training tips from one of the industry's top coaches
Mapmyrun.com: Track your distance runs with this easy-to-use mapping tool
Josh Cox: Christian ultramarathon runner, TV personality, author and believer
IN HONOR OF...
November 11, 2011 In honor of all our veterans who have served this great land, PrayFit extends our utmost respect. No words of encouragement, no workout of the day. Just a simple, sincere day of silence, setting our pens down to applaud their sacrifice. Today, if you know a vet, reach out to say thanks. If you see one, take the time to offer a hand of gratitude. Join us in silent prayers of protection for those who so dutifully protect us. Thank you, veterans.
--Team PrayFit
>> MILITARY FORUM: If you are a member of our armed forces, we hope that you’ll share your thoughts on faith and fitness with the PrayFit family in our Homeland Defenders forum. If you know a faithful serviceman or woman, we hope that you’ll refer them there so that we can all benefit from their experiences.
NO MORE
November 10, 2011 Read: Ephesians 2
"For by grace you've been saved, through faith, and that not of yourselves, it is a gift of God." --Ephesians 2:8
"No more school, no more books, no more teachers, dirty looks."
For years, my wife Loretta and I have playfully sung that short tune at the end of each of her college semesters. See, after high school, rather than walk for a diploma, she walked down the aisle. And throughout the years, she's chipped away at her degree at night school, auditioning for the title of graduate. Well, I'm proud to report that today she takes her final final exam. But what's interesting is that, even though she's done with class, the next ceremony isn't until May. So she'll have to wait for her reward, even though she's met her requirement.
Kind of easy to think of Heaven at this point, right? Except, Heaven isn't dependent upon us passing every earthly test. Our days are full of multiple choices, but our performance doesn't chip away at some heavenly quota of credits, and frankly, nobody auditions for grace.
The truth is, someday we'll graduate this life. And like I'll be singing "no more school" to Loretta one last time as she walks through the door tonight, I like to think that we'll hear much the same when we finally meet our requirement, face-to-face.
No more hurt, no more pain. No more struggles, no more strain. All is right, the fight is done. Welcome to Heaven. Your heart, I've won.
--Jimmy Peña
COFFEE & CHOLESTEROL Science explores the connection between your morning java and your heart health
We are a caffeinated nation. Sure, stressful commutes, hectic family lives and TPS reports keep us heading back to the coffee pot multiple times throughout the day but there is also a palate-pleasing allure to a well-brewed cup of java. But while the caffeine gets most of the attention, there are other compounds in coffee to be aware of -- some to be cautious of.
Some worry about coffee's effect on cholesterol because of the presence of certain compounds in the beans. Daily consumption of 10 milligrams of cafestol—the amount in about four 5-ounce cups of French-press coffee—has been shown to raise cholesterol by 8 to 10 percent in four weeks, mostly due to increased LDL (“bad”) cholesterol. Some people are affected more than others, and the effects may be greater in those who have higher cholesterol to begin with.
Luckily, most American-style, drip coffee is practically devoid of these types of compounds and coffee's many health benefits, such as its powerful antioxidant content, may outweigh the risks. Read the full report from the University of California (Berkeley) by clicking here.
PRECARIOUS POSITIONS
November 9, 2011Read: Psalm 116
"For you, Lord, have delivered me from death, my eyes from tears, my feet from stumbling." --Psalm 116:8
Today, on a short walk around our complex with my girls, my oldest daughter ran ahead a bit. When I finally caught up to her, she was halfway up a small embankment, princess dress, flats and all. This small hill is a familiar one to us -- we use it as a shortcut on our walks to the neighborhood play area -- but we usually hike it together because it's a bit too steep for 2- and 3-year-olds to manage on their own.
"Mya, stop right there," I said calmly as she struggled with the ascent. "Your shoes are very slippery, baby, let me help."
She turned to me and momentarily lost her footing. Once determined to proceed to the small summit on her own, Mya now looked to me in desperation, reaching out to me for help. While the climb to the top would certainly have been no picnic, coming back down had its own set of dangers -- if she were to do it alone. Taking her small hand in mine, we carefully negotiated the slope and continued on our walk together.
When we walk with God, we enjoy balance and security. When we trek ahead without Him, we often find ourselves in daunting, precarious positions. But no matter how steep the climb, no matter how dangerous the descent, when we get stuck He'll always be there to offer His hand to help us down so we can continue on our walk...together.
--Eric Velazquez
REST NOT, WANT NOT How to use rest to your advantage when training with weights
If you train with weights, you likely do so with an eye toward being stronger and leaner. And while a great many exercisers will set their programs with precision — dutifully planning exercises sets and reps for each workout — very few are as diligent when it comes to rest periods. Instead, some people will choose to rest until it “feels right” to get into the next set.
But if you’re trying to burn more fat, you may want to start watching the clock.
“Studies find that those who rested 30 seconds between sets during weight training workouts burned 50% more calories than those who rested three minutes,” says Jim Stoppani, PhD, co-author of “PrayFit: Your Guide to a Healthy Body and a Stronger Faith in 28 Days.”
For more information like this from the Doc, visit www.jimstoppani.com or join his Facebook fan page.
SALVATION CARPENTRY
November 8, 2011 Read: Galatians 6
"May I never boast except in the cross of our Lord Jesus Christ, through which the world has been crucified to me, and I to the world." --Galatians 6:14
Wendy, you complete me. Sorry to start with such a tired, borrowed phrase but it's true. She does. My weaknesses in this marriage are balanced out by perfectly by her strengths. She speaks Spanish pretty well, which has helped on our travels and with living in Southern California. She's tall, so that means I have someone to reach my supplements on the top shelf. But she's also a do-it-yourself maniac which is great since I am challenged by even the most remedial of home improvement projects.
I don't think I've ever put something together without having an inordinate amount of parts leftover. While she savors opportunities to tool, tinker and fiddle -- or as she says, "to do it right" -- I prefer to just duct tape it and be done with it. Of course, the tape may hold -- for a time -- but eventually, it fails. Crafting things to last should be my goal, as it is hers, which reminds me of a great sign I saw once:
"People use duct tape to fix everything. God used nails."
God knew that our eternity was too fine a construct to employ inadequate materials. The cross -- which stands as the definitive, finishing touch on our salvation -- was built to last. It was built as a sign that heaven wasn't a "do-it-yourself" project. And the hands and feet of the Great Carpenter held the nails to prove it.
--Eric Velazquez
TOP DIETS RATED U.S. News evaluates several of the top nutrition plans. Here are the top three
1. Dash Diet This diet plan is heavy on produce and light on saturated fats and salt.
2. TLC Diet Fiber and calcium, two very important parts of any diet, are stressed here.
3. Mediterranean Diet Wine, fish, salads, olive oil. This trendy diet is touted for its balance.
For the full story, click here.
>>>
But which one is really best? When selecting a nutritional plan, stories like this can make things even more difficult. Though the U.S. News story rates 20 different diets, each has benefits and drawbacks -- no single plan is the universal choice for body composition or healthful living. And when you consider that each has complicated formulas, painful exclusions and/or odd requirements, their sustainability becomes problematic. For many, simplicity is key to long-term progress which is why PrayFit recommends a diet that lends equal weight to protein, carbs and fat.
Scientists at the Norwegian University of Science and Technology found that the body responded best to a diet that was split equally among the three macronutrients — carbs, protein and fat. Their research pointed out that this type of diet limited inflammation as well as certain type of cancers by acting favorably on key genes.
Ironically, this is the dietary approach advocated by Jim Stoppani, PhD, co-author of “PrayFit: Your Guide to a Healthy Body and a Stronger Faith in 28 Days.” Says Stoppani: “This not only makes the diet easy to remember, but it ensures that you are taking in a well-balanced diet that provides adequate amounts of quality protein for repair and regeneration of tissues, healthy sources of carbohydrates for energy, and healthy fats for proper brain function, cardiovascular health and joint function. When these three macronutrients are eaten in equal quantities (and in proper amounts), fat loss is optimized, while important muscle tissue is spared. In addition, research shows that when protein and carbs are eaten in equal amounts, brain function is optimized, allowing you to be more efficient at work and on all cognitive tasks – such as your daily devotionals!”
It is worth noting that those with other considerations such as intense training or preexisting health conditions will likely need to alter their macronutrient intake accordingly but as the research shows, this type of dietary balance has plenty to offer for the general population.