Shepherds In Suits: Part II

"For he will command his angels concerning you to guard you in all your ways." --Psalm 91:11

Read: Psalm 91

So yes, Part II. I didn't plan to write about those Shepherds in Suits again, but what happened Sunday just begged it. Sitting in an intimate gathering to celebrate the life of a fitness publisher who recently passed away, I listened as men and women shared their memories. The room was full of familiar faces. Writers, photographers, publishers and editors that I've worked with for over 14 years; a bit of a reunion. But one familiar face I didn't expect to see, was a face nobody recognized or even noticed.

Wouldn't you know it, standing against the wall a few feet from the guest speaker was one of my shepherds from across the world over three years ago. Same suit of armor, same focus, same purpose. This particular shepherd had the previous honor of protecting one of our former Presidents on Marine One. So to say the speaker was in good hands on this day is an understatement. In that moment, I squeezed Loretta close to me. I couldn't help but think of the angels that God has sent to protect me and my family. We can't see them, but I know they're there.

Max Lucado once wrote, "God sends his best troops to oversee your life. Imagine the President assigning his Secret Service to protect you, telling his agents to motorcade your car through traffic and safeguard you through crowds. How will you sleep knowing heaven's finest are doing just that? You are not alone. Heaven's mighty angels watch over you." Someday as we celebrate Heaven and honor Jesus, we too will have a reunion. Loved ones who went before us, and strangers who are no longer strangers will all be there. And so will our angels. I hope I get to thank mine. You know, we are safe to pursue an abundant life. We're watched. How bold does that make you feel as you tackle your day knowing you're flanked by God's army? Let's show them.

--Jimmy Peña

1.5 - Hours of leisurely walking per week shown to improve cognitive function among women, compared to those who walked less than 40 minutes (Source: MedicineNet.com)

Shepherds In Suits: Part I

"And even the very hairs on your head are numbered." --Matthew 10:30

Read: Matthew 10

Back in 2009, I wrote about a small group of soldiers-turned-bodyguards. Once brave on the battlefield for our country, these men now stand in the gap between danger and their client, with no regard for self. On watch and on guard, for the sake of their call.

As it so happens, I was asked to advise their client with training and nutrition as he prepared for a movie, so I had a rare, bird's eye view of their excellence.  And what I witnessed was nothing short of perfection. Selfless, stealthy. Shepherds in suits. I say shepherds because shepherds are fierce protectors; they can handle themselves, no problem. And yet shepherds are as caring for their sheep as nurses with newborns. And because I stayed close to the client, I shared his shield. I was safe, not because of who I was, but because of who he was. One call from the client, and you got the calvary.

So I suppose it's no wonder the bible refers to Jesus as the Great Shepherd. He watches over us night and day, and would go through hell to keep us safe. As a matter of fact, He did.

One call to Him? Calvary.

--Jimmy Peña

Question: How does knowing Jesus watches us so closely help you strive for better health or achieve modesty in how your portray yourself? Does it make a difference?

EGGS & CHOLESTEROL Are eggs bad for you? Hardly. Researchers have found that subjects who ate three whole eggs per day gained twice as much muscle in 12 weeks as those who only had one egg per day and that those who ate eggs at breakfast stayed fuller longer. And despite long-held beliefs, eggs really pose no danger to your heart when part of a balanced diet.

>> To read about how eggs affect cholesterol, click here. EGG FACTS: One whole egg contains 72 calories, 6 grams of protein, 0 grams of carbohydrate and 5 grams of fat. But don’t worry — about 80% of that fat is monounsaturated and saturated fat, which actually aids in the muscle-building process.

"I'm Still Here. I Can Fight."

"I have fought the good fight." --2 Timothy 4:7

Read: 2 Timothy 4

Weeks before his HBO Pay-Per-View fight against top contender Timothy Bradley, Manny Pacquiao made a profession. Not a prediction, a profession. Proclaiming Jesus Christ as his Savior and rededicating himself to his family, Manny said he is a brand new man. So much so that he said he "hates the old Manny." In a profession where so many adhere to a strict philosophy of force, Manny had made a profession of faith. And in the days leading up to the bout, the naysayers grew louder. He's soft now. His faith has blunted his edge. Manny's warrior instinct has been replaced with bible verses and gospel hymns.

But it didn't take Manny 12 rounds of completely dominating his opponent to quiet the doubters. It was how he handled himself when the decision came down from the judges. See, although Manny beat him, he didn't win. Then after giving Christ glory, a winded, humble Manny said, "The best attitude is respect and professionalism. I did my best. I'm still here. I can fight."

Folks, the world may disagree with your profession of faith, but being obedient has never proven to be popular or easy – just effective. Beset by the unyielding flurries that life has to throw at us – be they health, faith, work or family – we are often left with a simple choice: to surrender to the call of the canvas, or to fight boldly in a manner befitting a warrior. Because you are still here. And you can fight.

--Jimmy Peña & Eric Velazquez

Question: What are you facing this week? Are you or someone you love hurting physically, or emotionally? Are you struggling for motivation to be healthy? Perhaps you've neglected your prayer life. How can you use today to get back on track? Leave your comments in the field below.

WORKOUT OF THE WEEK: BOXING

You may not have any interest in the Sweet Science, but the fact remains that boxers are some of the best conditioned athletes on the planet. They have to be. The whole-body demand of jabbing, slipping, bobbing and weaving for any length of time, over time, makes them stronger, leaner and tougher than those who practice other sports. PrayFit partner and endorser Robert "The Ghost" Guerrero boasts a physique that is equal parts form and function from all of his years spent in the gym. But if you don't have the dough, or desire, to dive headlong into a franchise boxing gym membership, you can use this 12-minute, at-home solution to start building a pugilistic physique.

Why 12 minutes? Well, here, each minute will represent one "round" -- and high-profile, championship fights are always 12 rounds.

Straight punches - 1 min.

Crunches - 1 min. (VIDEO)

Straight punches - 1 min.

Bicycle crunch - 1 min.

Straight punches - 1 min.

Plank - 1 min.

>> For additional exercises and videos, click here.

Using a stopwatch or timer (www.gymboss.com), go through this workout circuit-style, taking little to no rest between moves. After the final move, stand up and get right into the entire circuit once more, for a total of 12 rounds. Perform this workout three times per week for max results.

Straight punches: A series of jabs and crosses (lefts and rights) delivered at eye level at an imaginary target at arms length. Throw as many punches as you can with good form in the scheduled minute of work. For more detail on boxing punches, click here.

ADVANCED OPTION: Finish off your workout with three sets of push-ups (any style) to failure, resting no longer than a minute between sets. Tally your number and try to beat it next time out.

DID YOU KNOW?: High-intensity boxing workouts can burn 750-1000 calories in one hour. Find a gym near you at www.boxinggyms.com.

The Absence of Perfection

"But he said to me, 'My grace is sufficient for you, for my power is made perfect in weakness.' Therefore I will boast all the more gladly about my weaknesses, so that Christ’s power may rest on me." --2 Corinthians 12:9

Read: 2 Corinthians 12

In the history of professional baseball, there have been only 21 perfect games pitched -- instances in which no opposing batter reaches base over nine innings, or 27 outs. To put the rarity of such a feat into perspective, consider that there have been over 350,000 games played since 1876. More men have orbited the moon than have thrown a perfect game and no pitcher has done it twice. It is a feat that can cement a legacy, with five of these men having been enshrined in the Baseball Hall of Fame.

Fittingly, it is not the presence of perfection, but its absence, that defines the careers of most pitchers. Instead, it is the quest for consistency of conduct on the mound and an acceptance of the knowledge that the hits will come that makes pitchers more productive in the long run.

We can all appreciate the pitcher's point of view. Called to the mound and given the ball on a daily basis, we strive to minimize our mistakes and to avoid the hits at all costs. Ultimately, however, it is our absence of perfection that defines us, for His power is made perfect in our weakness. For our efforts -- and for faith amid flaw -- we are bound for a Hall that keeps no record.

--Eric Velazquez 

FAITH & FITNESS HOTLINE A peek into some of the busier discussions on the PrayFit forums

>> Does anyone have a cheat meal?

>> Reversing Type 2 diabetes

>> Runners: Questions and concerns

>> Does God call us to be fit?

>> Rebirth of health: "I'm done with the lies"

PRAYFIT SUNDAY: "We don't strive to be healthy to be loved by God," PrayFit founder Jimmy Pena has said to churches nationwide. "We strive to be healthy because we are." Is your church in need of the gospel of health? Contact us today to see about bringing this message to your church. Click here to get started.

God's Most Common Command

"Never stop praying." --1 Thessalonians 5:17

Read: 1 Thessalonians 5

Of all the things God calls us to do, what does he require more than any other? No doubt it's to give to the poor. No wait, I know -- it's to love one another, for sure. What could be more important than that? Well, believe it or not, the most common command found in scripture is to pray.

Without question, God wants to hear from us -- from the times we need Him, to when He deserves our praise. And since we've never lived one second when either reason wasn't true, I suppose we have our answer.

You know, it dawns on me. We spend so much time on either the phone, on Twitter or updating Facebook. And all the while, God, our best friend who loves us more than anyone, is hanging on our every thought. Like a proud, new dad when he hears his daughter's first words, God is at the edge of His seat, ready to hear our status update. Brings a lump to my throat when I picture Him asking, "What's happening now?"

--Jimmy Peña

Question: How much time do you spend on social media? Are you willing to commit 5-10 of those minutes a day talking to God? Truly, we are never more powerful than when we are on our knees in prayer.

RACING FUEL Why going completely empty may not be the best option to burn the most fat

Many people think that getting out for an early run on an empty stomach is a great way to burn bodyfat. Those people aren't wrong -- but they're not entirely right, either.

Since your brain runs on glucose (blood sugar), when you wake up in the morning, your body is in a carb-depleted state. So going for a run before eating means that your body is likely to tap into fat stores for fuel sooner. But it can also put you at risk of losing muscle.

"You don't want to go on a completely empty stomach," says Jim Stoppani, PhD, nutritional authority and co-author of "PrayFit: Your Guide to a Healthy Body and a Stronger Faith in 28 Days." "A better approach is to take 5-10 grams of branched chain amino acids (BCAA), which provide the body with fuel while sparing muscle tissue."

So for your next early run, don't go completely empty. Top off the tank with 5-10 grams of BCAA to supplement your stride and to help you retain your muscle mass.

Of Gifts and Gratitude

"If one part suffers, every part suffers with it; if one part is honored, every part rejoices with it." --John 15:6

Read: 1 Corinthians 12

Anyone who is blessed enough to be around children for any length of time knows that you often end up with the strangest collection of gifts. My girls are no different. Much to the dismay of our community groundskeeper, Mya and Ella are intent upon picking every flower that they see, always with a single plan in mind -- to brighten someone else's day with a makeshift, yet heartfelt bouquet.

This gesture, which holds great meaning to the girls, is quickly lost on us grown-ups. We accept the flowers with a showy smile and a nod, only to set them down in the moments to follow. We carry on with our business, leaving petals to wilt and whither from neglect. It is only when Mya and Ella return to inquire about the condition of their floral good tidings that we are suddenly forced to ponder the true value of their gift. Put plainly, the flowers matter to them because they probably carefully selected each one with me and Wendy in mind, and no explanation can soothe the heartbreak of our apparent ingratitude.

Our bodies are exquisite and unparalleled works of art. Formed from the dirt in His own garden, each for a unique purpose. And like flowers handed to you by a child, they were given to us with an expectation of continued care. How we express gratitude for our bodies doesn't just matter to us. It matters, perhaps more than we'll ever know, to the One who gifted them in the first place.

--Eric Velazquez

SPRINT TIP: INTERVALS Yesterday, American ultramarathoner Josh Cox dropped some truth on the PrayFit Nation: "Long slow distance makes long slow runners. If you want to run fast you need to run fast." Cox recommended that intervals should be part of your program each week if your goal is to build speed. But intervals also help you burn fat faster and workouts are shorter to boot. For the next few weeks, try this simple interval scheme to start getting leaner -- and faster.

Week 1: After a two-minute jog to warm-up, sprint at top speed for 10 seconds, then walk for 50 seconds. Repeat this until you have completed 10 sprints. Perform this workout on two, non-consecutive days.

Week 2: After a two-minute jog to warm-up, sprint at top speed for 11 seconds, then walk for 49 seconds. Repeat this until you have completed 11 sprints. Perform this workout on two, non-consecutive days.

Week 3: After a two-minute jog to warm-up, sprint at top speed for 12 seconds, then walk for 48 seconds. Repeat this until you have completed 12 sprints. Perform this workout on two, non-consecutive days.

Week 4: After a two-minute jog to warm-up, sprint at top speed for 13 seconds, then walk for 47 seconds. Repeat this until you have completed 13 sprints. Perform this workout on two, non-consecutive days.

Week 5: After a two-minute jog to warm-up, sprint at top speed for 14 seconds, then walk for 46 seconds. Repeat this until you have completed 14 sprints. Perform this workout on two, non-consecutive days.

You're essentially working in one-minute increments, adding one second to your sprint and eliminating a second from your recovery time each week. By challenging your body with greater intensity each week, you are paving the way for better improvement in body composition as well as sprint efficiency.

RUNNERS FORUM Walk, jog or sprint your way into the growing discussion on the forums Are you a runner? You have a 5K coming up? Maybe you're just interested in running and don't know where to begin? Whatever the case, it's time to surround yourself with a community of like-minded individuals. This thread on the PrayFit forums is dedicated to those who prefer to get fit by running. So dive into the discussion to encourage one another, to share experiences or to pick up some tips.

>> RUNNERS FORUM - CLICK HERE

Deeply Rooted

Then Christ will make his home in your hearts as you trust in him. Your roots will grow down into God's love and keep you strong. --Ephesians 3:17

Read: Ephesians 3

If there were ever any doubts that I was sentimental, yesterday's scene removed them. Looking over the wall at the construction site next door, my heart sank. Not at what they were about to build, but at what they had to remove to do so. For days, they've been laying the dirt for a massive new set of condos and shops, and they're almost done clearing the four football fields' worth of space. The last thing that needed to go was the foliage. For the 50-foot excavator, most of the weeds and bushes were no match. But at the top of the hill stood a very old, very strong tree. The trunk was easily 8-10 feet in diameter, and likely the first tree in the field many years ago, and thus, the last one out.

The massive excavator backed up for a running start and tore into it, ramming it over and over and over again, but it wouldn't budge. It just wasn't ready to go. Eventually, the breaking of the trunk sounded like thunder, because something so deeply rooted is not so easily moved.

Deeply rooted. If you're battling something physical today, and forces beyond or within your control work to tumble you, stand firm. Yeah, I'm sentimental, but just like my tree yesterday, you can say, "Not yet," because your health is something to protect. And spiritually, the more we love and trust Him, the deeper our faith grows. With Jesus in our hearts, we're His family tree and there's salvation in the soil; and from that you cannot be removed.

--Jimmy Peña

Q&A WITH ELITE ULTRAMARATHONER JOSH COX

Yesterday, PrayFit announced that it had received an official endorsement from runner extraordinaire Josh Cox. Today, you'll get to know Josh a bit better through this candid interview. In it, he discussed his father's battle with cancer, time at seminary and what it means to give back. He also chats about what it takes to achieve a better running stride and the best thing you can do to run faster race times.

>> Click here for the full interview.

“Jimmy and the PrayFit team embody the words Paul penned to Timothy, ‘For physical training is of some value, but godliness has value for all things, holding promise for both the present life and the life to come.’ (1 Tim. 4:8) Their daily devotional feeds my spirit and inspires my sweat!” –-Josh Cox, elite ultramarathoner, American record holder in the 50K

>> Click here to read the endorsements from other PrayFit supporters.

A Cry at the Door

"As I was with Moses, so I will be with you; I will never leave you nor forsake you." --Joshua 1:5

Read: Joshua 1

As a new dad, one of the toughest things to do was to leave my daughters. Each morning, when I would head out into the garage to depart for work, I'd have to endure the heart-wrenching sound of their screams from behind the kitchen door. They were so distraught that I was leaving that my wife's explanations of my eventual return seemed to do little good. But that was then. Older and more confident that I'll always come back, they hardly notice my departures now. Whether I'm heading to the store for milk, or dropping them off at grandma's for the weekend, I'm lucky to get a second look when I'm heading out.

I'd be lying if I said I didn't miss them missing me so much. I know they love their daddy but part of me wishes that they were always a little more aware of my absence, a bit more hungry for my presence -- anything to make for a more dramatic, lasting embrace when I return.

At times, it may feel as if we've been left alone -- like our desperation has us crying at door for a father that is ambivalent to our desperation. But our heavenly Father never leaves our sides. We are His work so while there's never occasion for such a conspicuous exit, just know that He still loves it when we hunger for His presence and that our eventual reunion with Him will be all the more sweet as a result.

--Eric Velazquez 

PRAYFIT GARNERS ENDORSEMENT FROM JOSH COX Elite ultramarathoner voices support for faith and fitness

"Jimmy and the PrayFit team embody the words Paul penned to Timothy, 'For physical training is of some value, but godliness has value for all things, holding promise for both the present life and the life to come.' (1 Tim. 4:8) Their daily devotional feeds my spirit and inspires my sweat!"

--Josh Cox, elite ultramarathoner, American record holder in the 50K

--Come back tomorrow for an in-depth Q&A with Josh Cox! Visit his website today at www.joshcox.com.

WORKOUT OF THE WEEK: RUNNER'S CORE

an effort to become more efficient runners, people will often train their legs harder. A few more miles per week, a few more lunges in the gym -- legs, legs, legs. But as any experienced runner will tell you, legs are only part of the equation. Core strength and stamina are incredibly important for maintaining proper mechanics, whether you're training for a 5K or running out a double in a softball game. Muscles in your abdomen, such as rectus abdominis, obliques and deep transverse abdominis, help to keep the torso stable when running, allowing the legs to do what they need to. But simple crunches won't suffice. Your core needs deep and dynamic work in order to strengthen your stride. If you're a runner, or just someone looking for a more athletic core, this routine will come in handy.

Plank - 30 sec. Side plank - 30 sec. (each side) Ab rollout - 10-12 reps Bicycle crunch - 30 sec. Mountain climber - 30 sec. Medicine ball twist - 30 sec.

--Perform all exercises as a circuit with little to no rest between moves. Do the entire circuit 2-3 times total, 2-3 times per week on non-running days. If you must perform your core work and runs on the same day, go running first -- doing your abdominal work first could compromise your running form, putting you at risk for injury.

There Goes My Hero

"Lift up your eyes on high and see: who created these?" --Isaiah 40:26

Read: Isaiah 40

With the recent Avengers craze, I have to ask: What would your super power be? I know, it's kid's stuff, but somehow that question still makes it to the grown-up table. So let's pretend. Would you travel through time? Gain super strength? Or maybe my favorite -- you'd fly. C'mon, how many of us have ever wanted to swoop down and save the day?

But we can't. We can't find the car keys let alone leap tall buildings. Saving the day will just have to wait. But we should remember that while we're not caped, we are crusaders -- crusaders flanked by angels, sent to protect the only thing that will eventually fight gravity and win: our souls.

So if you're feeling grounded and restless, that's okay. This isn't home. You and I were meant for a land far, far away. All we need to do is wait for our Hero to save the day. And guess what? We'll rise up with renewed strength and fly.

--Jimmy Peña

Question: Who is your hero of the faith? Share your testimony in the comments section below.

NUTRITION TIP: A Little White Lie? By Emily Ann Miller, MPH, RD

A number of people I have counseled in nutrition are confused about the differences between brown sugar and white sugar. Some believe that brown sugar is healthier, using the logic that brown (whole grain) bread, rice, and pasta is better than the white (refined) versions of those products.

Actually, brown sugar is virtually equal to white sugar in calories and nutrient content. The only difference is that molasses has been added to brown sugar, which gives it its color and distinct taste. They key to maintaining a healthy weight is to use both types of sugar in moderation.

Emily Ann Miller, MPH, RD is a registered dietitian and works at a Washington, DC-based independent, nonprofit science organization, where her work is currently focused on environmental and policy solutions to obesity prevention. She also speaks to groups about health and nutrition and provides nutrition education to patients at a free medical clinic that serves low-income, uninsured adults in the Washington, DC area. You can view more of Emily’s nutrition tips and updates by following her on Twitter, @EmilyAMillerRD.

PRAYFIT 33: Have you committed to take the PrayFit 33-Day Total Body Challenge? Order your DVD today to start this home-based, body-and-soul makeover, led by PrayFit founder Jimmy Peña. Then, keep up with the rest of the community, or just share your daily progress, at the PrayFit forums. "In just 33 minutes a day for 33 days, we can honor the one who gave us 33 years," Jimmy says.

Sizzle Reel of Life

"You are judging by appearances. If anyone is confident that they belong to Christ, they should consider again that we belong to Christ just as much as they do." --2 Corinthians 10:7

Read: 2 Corinthians 10

Yesterday I was blessed to spend the day in some incredible circles and meetings. In fact, this entry was written during one of them. Sitting with the amazing creative group at Bagg Street Productions, we brainstormed and discussed how we were going to package PrayFit to send to churches and groups across the country. We took material of past speaking engagements, headlines and some of our quotes, all in an effort to distill the PrayFit message down to a three-minute reel. Only three minutes? Better choose only my best.

I sat excited. They'll omit my mistakes, delete my stutters and polish my presentation. After all, they don't call it a sizzle reel for nothin'. But it was at that moment that I gave a noticeable pause to mentally write this entry (the team there no doubt noticed).

Isn't that what we do in life? We want the world to see only the good stuff. Put on the good face and step with the right foot. Nothing wrong with me (smile)! Accept me, follow me, love me. But God really knows us, doesn't He? And He accepts us, follows us and loves us despite ourselves. He sees the best of us, but He wants the rest of us. And when it comes to our minds, our jobs and our health, let's do just that. In the end, when our lives are distilled down, it's only Jesus we want others to see.

--Jimmy Peña

8 WAYS TO EAT BETTER...FOREVER

Sometimes, the best information available is best digested in small, wisdom-packed bits. The following eight healthy eating tips from PrayFit nutritionist Dana Angelo White can help you start making smarter choices for your body. Use this handy guide to eat better…forever!

>> Click here for the list!

>> HEALTHY CHURCHES: If you think that your church could benefit by refocusing its attention on God's call to physical stewardship, click here to find out how to get Jimmy Peña and the PrayFit team to come and visit!

>> PRESS/MEDIA: To find out what the national media buzz is on PrayFit, click here.

How Deep Is It?

"For to us God revealed them through the Spirit; for the spirit searches all things; even the depths of God." --1 Corinthians 2:10

Read: 1 Corinthians 2

During Memorial Day weekend, I overheard some kids as they were running toward the pool. They had it all. Towels, floaties, goggles. I think I even saw Scuba Steve hanging out of a bag somewhere. But it wasn't what they were taking to the pool that caught my attention, it was what they kept asking: "How deep is it?!" One kid asked, then another and another. Their dad, carrying all the tools for the fun, simply said, "Go find out!"

I remember asking that very question at each new pool we visited as kids. Going over to a friends house to swim, "How deep is it?" Maybe you did the same. But one thing is for certain, we asked it on purpose. Why? Well, it wasn't because we planned to stay in the shallow end. It was because we were going to A) dive in and B) try to touch the bottom of the pool.

When it comes to our lives and our health, let's be kids again. Splash around. God has given us this one life, so let's go find out. I like to think He enjoys watching us run to the day's water with one question ringing in His ears.

--Jimmy Peña

FUN FACT: AQUA CARDIO

While you're scrambling around this week figuring out what to do to start reclaiming your health, you may want to consider hitting the deep end and splashing around, literally. (Okay, maybe with a bit more purpose.)

Did you know that swimming can burn 430 calories in a single, 30-minute session? That's right, "chasing the black line" in your local lap pool could help you get in shape quick, and with less stress on your joints. Swimming with high effort using the standard freestyle stroke tops some of these other activities in total calories burned over 30 minutes:

High-impact group aerobics - 301 calories Walking on 10% incline, 3 mph - 319 calories Bicycling, 12-14 mph - 344 calories Running, 5 mph - 372 calories --Estimates based on a 180-pound individual.

Source: American College of Sports Medicine

>> TAKE THE CHALLENGE: PrayFit is helping people of all ages and experience levels recapture a level of health they haven't seen in years. Have you taken the PrayFit 33-Day Total Body Challenge? If not, you can click here for more information and get started today! Once you're ready, you can track your workouts and interact with other members of the PrayFit community here.

>> RUNNERS: Do you run to keep fit? Join in on this hot forum topic now to offer insight, get ideas and share experiences.

Standing Up Straight

"No good thing does he withhold from those who walk uprightly." --Psalm 84:11

Read: Psalm 84

Isn't it interesting that at the mere mention of the words "good posture," we automatically pull our shoulders back? (Admit it, you 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 two years ago I had cervical 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.

A Rescue Mission

"Without the shedding of blood, there is no remission of sin." --Hebrews 9:22

Read: Hebrews 9

Last year a group of American troops, including 22 Navy SEALs, were killed in Afghanistan. According to news reports, the troops on the ground requested additional forces, at which time a CH-47 Chinook helicopter was dispatched, carrying members of the U.S. special operations command. They died on a rescue mission.

The next day I watched an interview with the family of Aaron Vaughn, one of the SEALs killed in the crash. Of Aaron, his mom said: "Everything he did was secret, and it just feels really strange right now, that only in his death can we celebrate who he was in his life." Known as a devout follower of Christ, Aaron loved America, and there was nothing else he would rather do with his life.

At PrayFit, we honor Aaron Vaughn and all of those with him. We can't think of a more appropriate way to remember Aaron's ultimate sacrifice than to recall what Jesus did for us on Calvary. He loved us, and there was nothing else He would rather do with His life. He became the ultimate sacrifice, and died on a rescue mission.

--Jimmy Peña

IN MEMORIAM We are so grateful for those who serve in the military -- those who build their lives around defending those they will never meet, for a cause they believe in without compromise. If someone you know or love is serving in the armed forces, or if you have lost someone who wore the uniform, we salute them.

For Heaven's Sake

"You were bought at a price. Therefore honor God with your bodies." --1 Corinthians 6:20

Read: 1 Corinthians 6

C.S. Lewis once said, "Aim at Heaven, and you get earth thrown in. Aim at earth, and you get neither." Since we know God looks at the heart, what does that mean in terms of our physical health? Truth is, somewhere between vanity and gluttony lies abundant living. And ironically, the mirror exposes that dual reality; that our reflection doesn't matter for Heaven, but our precious care for it can point others there. Our balanced approach to physical fitness can be an indicator to others of not only our gratitude, but also of how serious we take God's commands.

So, whether you're too focused on what the mirror reveals, or you haven't given it enough thought, it's time to pursue abundant health.

For Heaven's sake, it's time.

--Jimmy Peña

PRAYFIT: A WEEK IN REVIEW FAITH

>> PRICELESS: Take joy in working on something that the Lord gave you...

>> TO THE PRAYFIT FAITHFUL: Building a fitter, more faithful nation, one share at a time

>> A SEA OF OBSTACLES: No matter how you got to the water's edge, it is crossable

>> DAD IN THE STANDS: a perfect average isn’t possible, but He’s with us for every at-bat so let's make each day we swing count?

FITNESS

>> WORKOUT: Looking for a new challenge? Try this weight-based DVD from the PrayFit team

>> SHARING: Tools to get your friends and family healthier and stronger

>> HEALTH NEWS: How much weight do you have to lose to improve your blood sugar control?

>> COMMITMENT: How small changes can add up to big results

SPEAKING ENGAGEMENTS: Health as a means of praise. Do you think your church could benefit from this message? Write us today to find out how to bring PrayFit founder Jimmy Pena to your next Sunday service!

Dad In The Stands

"I will never leave you nor forsake you." --Hebrews 13:5

Read: Hebrews 13

If you've been on PrayFit for any stretch of time, you probably by now know that I'm a baseball fan. In fact, I believe Babe Ruth spoke wisdom when he said, "Baseball is the greatest game that God ever saw fit to let man invent." Years later, Joe DiMaggio said, "I'd like to thank the good Lord for making me a Yankee." But I think my boy Derek Jeter (who last night reached 15th on the all-time hits list) said it best when he said, "My dad has been with me for every at-bat."

You know, for Jeter to reach milestones that few people have ever reached, not only means he's pretty talented, but it also means he knows how to handle defeat. To help put it in perspective, for every 10 at-bats over the course of his career, Jeter has failed seven times. And yet, day in and day out, he leans on his dad, steps in the box, and swings away.

You and I might not be in the big leagues, but we do have a Dad in the stands. And when it comes to our faith and health, even though we swing and miss daily, we're part of His line-up. Of course, a perfect average isn't possible, but He's with us for every at-bat, so why not make each day we swing count? After all, living abundantly is all He wants us to do before we head for home.

--Jimmy Peña

FIT Q & A Where do you find yourself striking out? Poor plate appearances and food choices? No time to have fun exercising? What is your toughest pitch to hit in becoming a healthier you?

ALSO What's your routine after work? Do you come home and sit on the couch or chair? Do you jump straight on the computer or in front of the television?

CHALLENGE: Will you commit to walking the bases (around the block) daily with your spouse or friend for one week before you turn on the television each night? We realize that such specifics may not apply to you, but it's the small hits that add up to big change. Find the ones that will make a difference in your life and choose.

FEEDBACK: We want to know what changes you're making that are promoting health in your home so that others can be encouraged. Please share your comments below. Be blessed.

>> Does God call us to be fit? Get in on the discussion here.

A Sea of Obstacles

"But the Israelites went through the sea on dry ground, with a wall of water on their right and on their left." --Exodus 14:29

Read: Exodus 14

If you've been following us on PrayFit, I know it seems we spend a lot of time the desert, but let's rewind the tape. Moses was reluctant, but he led the Israelites out of bondage, motivated and on their way. Then came the Red Sea. Uhh...Moses?

The reason we're stopping here at the banks is because we receive countless e-mails expressing gratitude for the motivation, but there are all sorts of barriers that prevent activity. The workout of the week was too challenging, time constraints, bad sleep...the list of valid reasons goes on. Can you relate? While you feel encouraged, you often face an immediate impasse. Well, with water up to his knees, and Pharaoh breathing down his back, Moses could relate to you and me. We've got health issues chasing us but seemingly impossible challenges blocking our escape.

Friends, we have to remember that it's not about a particular workout or routine, but rather it's whatever you can do, enjoy doing, and can strive to improve upon from one day to the next. For some, that means a brisk walk around the block, for others it's pumping iron at the local gym. Truth is, we all have our own personal seas to cross, so stay encouraged. God is able, so stay available. No matter how you got to the water or how you plan to get to the other side, it's not impossible...the sea is crossable.

--Jimmy Peña

DID YOU KNOW?

"Researchers find that even a relatively small loss of weight can have a significant benefit in blood sugar control, regardless of how you lose the weight."

--Andrew J. Ahmann, M.D., medical director of the Oregon Health and Science University Diabetics Center

Source: "Sugar Nation" by Jeff O'Connell

To The Prayfit Faithful

What started as a daily blog being sent to a handful of friends, now reaches nearly 8,000 like-minded people every morning (with nearly 10,000 likes on Facebook and over 5,500 followers on Twitter). 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, and our ability to maintain it, 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. Someday, I'll thank him for it. And 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.

ACTION! We're building the PrayFit Nation, one fitter soul at a time and here's how you can help

>> WATCH: To try PrayFit's first at-home DVD workout, click here. (Click here for the trailer) Or, if you fancy something more advanced, try our NEW PrayFit 33-Day Total Body Challenge.

>> JOIN: To hop in our now nearly 10,000-strong community on Facebook, click here. PrayFit is also part of the new faith-based social network, HeavenUp. Sign up and friend us here.

>> READ: To order PrayFit: Your Guide to a Healthy Body and a Stronger Faith in 28 Days, click here.

>> WEAR: To set yourself or a friend up with some cool PrayFit gear, click here.

>> TWEET: To follow us on Twitter, click here.

>> PRAY: To pray with other members of the PrayFit community, click here.

Please also be sure to use our social networking features — Recommend, Tweet, Share and E-Mail — at the top of each page if you see something you like or want to share with others.

Priceless

"You are not your own." --1 Corinthians 6:19

Read: 1 Corinthians 6

Sitting in my Dad's garage is his workmanship. Car buffs will be pleased to know that my Dad piddles on a 1934 Ford Coupe every weekend. As a matter of fact, he's been tinkering with it for as long as I can remember. There's not a corner of that car Dad doesn't know. He's taken it apart and put it back together his entire life. How is that? Well, that coupe was his very first car; given to him by Granddaddy when Dad was only 12 years old. Yep, he still has it. Well, about 42 years ago, Dad sold it for a few hundred dollars to help pay the doctor bills when my brother was born. But years later, Dad traveled half-way across the country, spending much more than what he sold it for, and bought it back.

Sitting in front of your computer is God's workmanship (Ephesians 2:10), completely unique (Galatians 5:26), knit together in the womb (Psalm 139), and made in God's own image (Genesis 1:26). Is there any wonder why the bible says that we should honor Him with our bodies? After all, his Son went from Heaven to earth and bought us at a price (1 Corinthians 6:20). So go ahead, tinker a little. Piddle a bit. Enjoy working on something with the Lord He designed and gave to you.

(You know, I don't think Dad will ever finish that old car. Not because he can't, but because I think he simply enjoys working on something Granddaddy first gave him, and they worked on together.)

--Jimmy Peña

EXCLUSIVE: THOMAS NELSON RELEASES PRAYFIT DVD NO. 2 PrayFit's 33-Day Body Toning System available now through world's largest Christian publisher

PrayFit 33-Day Body Toning System (Lionsgate) is a more advanced system that toggles between targeted exercises that build lean muscle and high-intensity cardio to blast through body fat. By repeating these intervals, you’ll see results faster than you would by doing cardio alone. This DVD will help you improve steadily each day, building your fitness and your faith. This DVD incorporates toning exercises with “PrayFit Minutes” – encouraging, weekly devotionals aimed at helping you become healthy in body and strong in Spirit.

“If you thought the first DVD was fun, effective and challenging, you won’t believe our newest edition,” says Jimmy Pena. “Thomas Nelson Publishers, one of the most respected names in Christian publishing, is exclusively releasing our second DVD through retailers everywhere. We hope you order it and are blessed by the message and workout. Get ready. You are going to love it!”

>> For other PrayFit products to help boost your faith and fitness, click here.

>> Interested in having PrayFit founder Jimmy Peña come to speak at your church? Write us today for more info!

Are You Reaching?

"She thought, 'If I can just touch his robe, I will be healed.'" --Matthew 9:21

Read: Matthew 21

She did what a suffering Job couldn't. Jacob, David -- them, too. Run through the bible and find as many people as possible who hurt physically, and one woman did exactly what each of them would have done in an instant. Having suffered for years with an issue that condemned her as an unwanted and unclean outcast, doctors couldn't heal her and family disowned her. She was out of choices, so she got up. She mustered strength of heart and elbowed her way through the crowd. She said to herself, "If I can just touch the hem of his garment." Now, the bible says many people were pressing against Jesus when He asked, "Who touched me?" (Mark 5:30)

Maybe you can relate. Are you hurting physically? Perhaps you've been dealing with pain unknown to most, but like the woman in our story, something has privately clouded your life. Or maybe you're apparently healthy and able, and yet you've willfully and knowingly neglected your body as a fearfully woven gift. Whoever you are and whatever your needs, make no mistake...Jesus knows your hurt and your heart. There's no pain or scar He won't understand, so bring it all. And remember, while many people actually touched Jesus on the road that day, only one truly reached.

--Jimmy Peña

STUDY: EXERCISE ACUTELY IMPAIRS COGNITIVE FUNCTION You may want to do those TPS reports before your next tough workout

How well do you recall things or process complicated problems immediately after exercise? If you just finished a workout, then maybe you need to read that sentence again. We'll wait...

If you really think about it, and are honest with yourself, you likely have more difficulty focusing on anything more complicated than mixing your protein shake. A new study shows that those who took cognitive function tests immediately after a workout had significantly slower response times than a group that rested.

>> Click here for the study abstract.

"Research shows that exercise can boost brain power over the long haul," says Jim Stoppani, PhD, co-author of "PrayFit: Your Guide to a Healthy Body and a Stronger Faith in 28 Days." "However, the immediate effects of exercise may have detrimental effects on your brain function, as this new study shows. So for the students who train, either train after your tests or give yourself a few hours between your workout and your tests to prevent the fatigue of the workout from impairing your performance on the test."

Keeping House

"Therefore keep watch because you do not know when the owner of the house will come back." —Mark 13:35

Read: Mark 13

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

HEALTH, ON THE SIDE Side dishes are supposed to be an accompaniment, but many favorites can jam in more calories than you want for an entire meal. Lighten up your plate with these healthy (but still delicious) substitutions.

Instead of: French fries Choose: Oven-baked fries The Payoff: At least 30 percent less fat

Instead of: Mac and Cheese Choose: Rice Pilaf or 5-Ingredient Cheesy Rice The Payoff: A healthy reduction in fat, cholesterol and calories.

(If it’s mac and cheese or bust, try our tips for lightening up your favorite recipe.)

Instead of: Mashed potatoes Choose: A baked sweet potato or sweet potato oven fries The Payoff: Half the calories and piles of vitamin A

Instead of: Butter-drenched vegetables Choose: Roasted seasonal veggies The Payoff: Big flavor for a fraction of the fat and calories

Instead of: Creamy salad dressing Choose: Vinaigrette The Payoff: Healthier fats and 40 calories less per tablespoon

Dana Angelo White, MS, RD, ATC, is a registered dietitian, certified athletic trainer and owner of Dana White Nutrition, Inc., which specializes in culinary and sports nutrition.