Since 2009
THE PRAYFIT DEVOTION
In Loving Memory
I held his wrist. As an 8th grader, I walked the isle at Cielo Vista Baptist Church and committed my life to Christ. A week later, I waded into the water of the baptistry in front of my family and friends and listened as my Preacher asked me, "Jimmy, do you know Jesus as your personal Lord and Savior?" And then I held his wrist with one hand and pinched my nose with the other. I've never felt cleaner then the day I came out of that water.
Last week, various heroes of the faith remembered and honored the life of Reverend Henry Powell. From funny memories, to countless and blessed congregations from around the world, I sat and unsuccessfully fought back tears. And nothing I heard was as amazing as the eulogy written by his wife of 49 years, Sandie (my Sister Powell) which was read aloud by their son Tim. I'll never forget it. And while I know Brother Powell is with the Lord today, I couldn't help but think about his still, sweet body. If those feet weren't tip-toeing through the house to deliver Christmas gifts to grandkids, they were in the dangerous underground of China quietly delivering bibles and leading other pastors. If those hands weren't rooting for the Lobos, they were rooting for snotty-nosed kids just like me to live right. And if that heart wasn't beating in honor of his wife, it was breaking for the lost to know Christ as Lord.
You know, in ceremonies like these, we've all heard someone say that "It's not him" or "It's just a body." Well, I can't help but humbly and respectfully disagree. Especially when you consider that God made it, and all of the people who won't be reached without it. In fact, what did Jesus show Thomas in the upper room? And what didn't they find when the stone was rolled away? That's right. Not just a body. So you see, it's no wonder God said to honor that which carries and protects the soul. And that's why, when it was my turn to stand near and say goodbye to my sweet preacher who introduced me to Christ, I held his wrist...one more time.
--Jimmy Peña
P.S. Brother Powell would often urge us to "Do what you can. Do ALL that you can. And do it now." May that be an instrument you and I use today and each day to serve the Lord and others. I know I am. I know I will.
Should friend's desire, memorial contributions may be made to:
Outreach to Asia Nationals P.O. Box 2440 Winchester, VA 22604 or visit
Taking Names
"And whatever you do, whether in word or deed, do it all in the name of the Lord Jesus, giving thanks to God the Father through him." --Colossians 3:17
Read: Colossians 3
Kirani James made history this week by winning the first-ever Olympic medal -- fittingly, a gold -- for the small, island-nation of Grenada. And despite the magnitude of the moment, James will perhaps be best remembered for another minute but meaningful gesture earlier in the Games.
In the semifinals of the grueling 400-meter race, James cruised to an easy victory, setting himself up as the probable gold medalist in a very competitive field. Instead of soaking up the moment, he immediately sought out the last-place finisher and double amputee, South Africa's Oscar Pistorius -- the first-ever double leg amputee to compete in the Olympics. After putting himself some 44 seconds away from an extraordinary and unprecedented accomplishment, his first instinct was to celebrate someone else's. In a touching show of sportsmanship and respect, James immediately sought out Pistorius, embraced him, then asked him to trade name bibs.
James, at just 19, knows that the accolades are fast-fleeting and that this race was less about opponents vanquished than it was about glorifying the man who ran beside him. We too run our race, hustling through our daily to-dos of work, family, exercise and more -- only we carry the name of the Lord with us right out of the blocks, each stride a measured yet telling indicator of who we really are and who we're running for. And even when we are outpaced, like Pistorius, we should be so blessed that those in neighboring lanes would take such interest in the name we are wearing.
--Eric Velazquez
SUNDAY SERVICE WITH PRAYFIT
The subject of physical stewardship is not a message you're likely to hear in this Sunday's sermon. But perhaps it should be. With an increasing number of our fellow congregants and family members struggling with obesity-related health issues, it's worth noting that the Lord desires abundant health for us and that even though He looks at the heart, failing to take care of the bodies He created in His image amounts to a heart issue. PrayFit founder Jimmy Peña has spoken at churches across the country imparting the message of our health as a means of praise. Could your service be next? Check out the video below, share it with your church leaders then contact us to find out how you can bring this message to your congregation!
Daddy, Daddy
"He fell with his face to the ground and prayed, 'My Father, if it is possible, may this cup be taken from me.'" --Matthew 26:39
Read: Matthew 26
Ella's scream has a way of piercing ears but this morning, it broke my heart. In the arms of her swim instructor, who was imparting what my wife and I know are vital and potentially life-saving skills, a hysterical Ella reached out to me. "Daddy, daddy!" she cried, over and over. All I wanted to do was to take her hand, to let her know it would be okay, to reassure her that I would never let any harm come to her. Instead, I walked out.
I swallowed the lump of parental guilt in my throat when I remembered how important this lesson would be. She would have to suffer so that she could be taught. Turning away, in this case, was how I could best protect her.
God could have saved His son. He could have taken the cup (v. 39) as Jesus begged Him to do. With his only Son "overwhelmed with sorrow to the point of death," God could have easily interceded on his behalf. Instead, against every paternal instinct and with His heart breaking, He did nothing.
When her 15 minutes were up, she sat smiling in Wendy's lap, feasting on a lollipop, the reward for her brief aquatic ordeal. At the pool, I turned away so that Ella could learn. In the garden, God turned away so that we could live.
--Eric Velazquez
PRAYFIT RECIPE OF THE WEEK: Roasted Tomato Sauce
Makes 10 servings (1/2 cup each)
Ingredients:
6-8 large tomatoes cut into large chunks 1/2 large red onion, roughly chopped 1 red chili pepper, chopped 3 cloves garlic, whole 2 tablespoons extra virgin olive oil, divided 1 teaspoon kosher salt 1 teaspoon dried oregano Freshly ground black pepper 1 can (15 ounces) canned tomato sauce, no salt added 1 tablespoon tomato paste 1/2 cup red wine 1/2 cup fresh basil leaves, chopped 1/4 cup fresh parsley, chopped
Preheat oven to 425 degrees F. Place tomatoes, onion, chili and garlic on a large sheet pan; add 1 tablespoon olive oil, salt, oregano and pepper and toss to coat. Roast vegetables for 25-30 minutes or until tomatoes just begin to char; set aside to cool slightly. In a large pot, heat remaining 1 tablespoon of olive oil and then add the roasted tomato mixture, tomato sauce, tomato paste and wine. Stir to combine and bring to a simmer. Cook, uncovered, for 20 minutes, stirring occasionally. Add basil and parsley; season with additional salt and pepper to taste. Puree sauce using an immersion blender* until smooth.
*If you do not have an immersion blender, puree in a countertop blender in small batches. Make sure to hold the top of the blender closed with a dish towel while the machine is on.
Nutrition Information Per Serving: Calories: 80 calories Total Fat: 3 grams Saturated Fat: 0 grams Total Carbohydrate: 11 grams Protein: 2 grams Sodium: 139 milligrams Cholesterol: 0 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.
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Ripened Fruit
"But the fruit of the Spirit is love, joy, peace, longsuffering, kindness, goodness, faithfulness, gentleness, self-control." --Galatians 5:22
Read: Galatians 5
There aren’t many things that make me as happy and content as perfectly ripened fresh fruit. I love to walk into the market and smell the fresh peaches as I pass, see the bananas yellow to perfection. Perfectly ripened fruit doesn’t just "happen." It is a process that takes time, patience, and growth. There are many factors that come into play when I ultimately choose the perfect Gala apple to put in my basket and take home.
I often wonder if God sees us as His ripened fruit. Sometimes we end up the best of the bunch and other times we are a more banged-up version of ourselves. But, the awesome part is that even when we have bumps and bruises, He still picks us. To Him, we're keepers. We don’t have to be perfectly ripened. We're in His basket and He proudly takes us home.
--Allison Earnst
PrayFit's contributing writer, Allison Earnst, is a fitness expert, motivator, competitor and mother of three. She's been featured in numerous magazines including FitParent, Natural Muscle and Oxygen magazine. She has shared her fitness story on Good Morning America, Extra TV and Lifetime's "The Balancing Act." You can visit her blog by clicking here.
DID YOU KNOW?
High blood sugar can sour your mood. In a recent study, researchers found that people who drink two and a half cans of soda daily are three times more likely to be depressed and anxious than those drinking less pop. What's more, the depressed have a heightened risk for Type II diabetes. The reverse also holds true: Diabetics are twice as likely as others to suffer depression.
Stumble, Rise
"Though I have fallen, I will rise. Though I sit in darkness, the Lord will be my light." --Micah 7:8
Read: Micah 7
In one of the heats of the women's 400-meter hurdles last night, two athletes met disaster but each recovered differently. Just a few seconds into the race, Vania Stambolova of Bulgaria hit the first hurdle, tumbling hopelessly to the track surface as her competition shrunk quickly into the distance. Maureen Jelegat-Maiyo of Kenya stumbled disastrously over a hurdle a few moments later. Both fell. But only one finished.
Dejected and physically beaten, Stambolova picked herself up and ambled reluctantly off of the track, conceding defeat. Jelegat-Maiyo, on the other hand, sprung up and continued on. She finished in last place, almost four seconds behind her next nearest competitor -- a lifetime in the world of elite hurdles. Despite her heroic recovery, there was little fanfare for the Kenyan hurdler to look forward to at the finish. No flash bulbs, no doting reporters -- just the knowledge that she'd picked herself up, run hard and given her best effort, both for herself and her countrymen.
How often do you charge out of the blocks on faith, only to stumble at the start? We misjudge our own power, we underestimate our weaknesses, and we short ourselves on hurdles of health. But those stumbles are never enough to knock us out of the race. In fact, our victory is assured because of the One who has already succeeded on the same obstacle-ridden course. As long as you commit to collecting yourself from a fall, there is no hurdle ahead you can't bound with His help.
--Eric Velazquez
EXERCISE IN FOCUS: REVERSE CRUNCH Yesterday's Workout of the Week started off with the reverse crunch because the lower abs are typically the most undertrained area of the midsection. Leading off with it -- you should always train weaknesses first -- allows you to target this hard-to-change area of your body faster. Here's a bit more about it, and some info on how to get it right.
Reverse Crunch | Focus: Lower abs
Lie faceup on the ground with your hands extended at your sides, your feet up and knees bent at a 90-degree angle. Your thighs should be perpendicular to the floor. Slowly bring your knees toward your chest, lifting your hips and glutes off the ground, and try to maintain the bend in your knees throughout the movement. Return under control.
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
Read: Galatians 2
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
WORKOUT OF THE WEEK: 10-MINUTE ABS Get your midsection stronger and leaner in 10 minutes...flat
No, a flat midsection is not a prerequisite for membership in the PrayFit Nation. But there's no denying the importance of having a strong, well-conditioned core. It can bolster your lower back against injury, improve balance and strength and performance on every other exercise. But you don't need to take forever training them. The circuit-style workout below will help you hit every area of your abdomen, including the deep-lying transverse abdominis, which can have a drastic impact on how flat your belly appears. Find out more by clicking here:
The Race with Grace
"Whatever you do, work heartily, as for the Lord and not for men, knowing that from the Lord you will receive the inheritance as your reward. You are serving the Lord Christ." --Colossians 3:23-24
Read: Colossians 3
Her face says it all. Exhaustion meets joy and mission meets accomplishment. Now, I don't mean to over-dramatize the moment but I think Paul was on to something when he talked about the Christian life as a race -- a race that believers are called to run with endurance, never aimlessly. Over the last few years, we've written entries after marathons, many of which are among my favorites. But this picture, taken mere seconds before she saw me, pretty much sums it up. And with the week's race being almost over, I thought it appropriate for today.
For some of you, the week was steep. The phone never rang, the e-mail didn't arrive, or your health didn't cooperate. For others, everything was downhill, and you could do no wrong. Either way, I think our dear friend Sandie Powell said it best in the comment section yesterday when she said, "The amazing thing is that He is as proud of our attempt (to run) as he is in our finish." And she's right. Did Loretta win the marathon? Well, maybe only in my eyes, but my eyes are the only ones that mattered. She wasn't the fastest, but she gave it all she had, and there was no doubt where she was headed.
I want to live like that, don't you? I want everything I do and say, how I treat my health and how I love others to show the world that I'm on a road that leads to the only One that matters. From start to finish, I'm in this race with grace. And after the uphills, the downhills and even the pitfalls, when mission meets accomplishment -- not ours, His -- I want my face to say it all.
--Jimmy Peña
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Worth the Hurt
"For to me, to live is Christ and to die is gain." --Philippians 1:21
Read: Philippians 1
Standing amidst the growing crowd at the finish line, you could feel the anticipation as runners began coming in. The elite were sprinting through in record time, while the majority of warriors were still battling the elements along the course. A lot of the people I stood near weren't real sure when to expect their loved ones, but because of my Master's degree, I was confident I could predict Loretta's pace and arrival time. (Well, that and because of my nifty marathon GPS that Loretta installed on my iPhone.)
It was awesome. I knew where she started, her pace, her location and when to expect her. Not only did I have the best seat in the house, but I was locked in on her, and she knew it and ran with confidence.
Isn't it comforting to know that the good Lord knows our beginning, our today and our tomorrow? Like so many of us, are you struggling in business, with your health or at school? Let's remind each other that each step is one closer. Each step is gain. He's got the best seat in the house and He's locked in on us. And did you see the bottom of my marathon GPS? Our race is worth the hurt; especially when we consider who we're running to and for.
--Jimmy Peña
WRITE THIS WAY
Learning the finer points of effective journaling can make the difference in reaching your fitness goals
Accountability -- a singular concept that can define you as a person. It can also determine just how healthy and fit you can become, which is why keeping a detailed fitness journal is a must. And while there are no hard-and-fast rules for journaling, there are a few things that you can and should keep track of in order to maximize your progress.
1 EXERCISES/ACTIVITIES: If you have taken the time to dedicate yourself to an exercise program, it should have some structure. Keep a careful and consistent list of which exercises or activities you are performing on a workout-to-workout basis so that you can have a gauge on what is and is not working for you. If you're in the gym, scribble down the exercises you perform. If you're hitting the trail, note the route you took. Swimming? What stroke did you work on today?
2 VOLUME/INTENSITY: Think distance, sets, reps, time and weight. Dutifully charting each of these variables will not only give you a baseline by which to set future goals but it can also prevent overtraining.
3 FEEL: It's important for you to journal how you feel, both at the start and conclusion of physical activity. How good (or bad) you feel can point you to other key factors, such as what you've eaten, how you've slept or other emotional stresses that can play into your progress (or lack thereof).
Again, workout journaling can be very subjective. For a look at how some other PrayFit members are building accountability, visit our forums by clicking here.
NEW JOURNALS Here's a look at some of our newest members keeping journals >> Hoopcoach
Distance Yourself
"He who walks with the wise grows wise, but he who walks with fools suffers harm." --Proverbs 13:20
Read: Proverbs 13
Leading up to her third marathon, my wife had a simple plan: find her pacer and stay close to him or her no matter what. See, most marathon organizations provide the runners with all sorts of tools and techniques to help them through the grueling course -- from seminars on stride, tactics for tackling hills, and perhaps most notably, they offer the runners a pacer.
A pacer is a man or woman capable of finishing the race at an exact time. And when I say exact, I mean exactly that. Kevin (pictured here) ran through the finish line at 3 hours and 35 minutes -- just what he was asked he'd do. Now, Kevin didn't know who was counting on his pace. All he knew was that someone would be relying on his experience, strength and endurance to help them along their way toward their goal.
In our daily pursuit of spiritual and physical stewardship, we all need pacesetters. People who God places in our lives to help us stay the course. Not only that but God may, in fact, bless us with the privilege of being that for someone else, and it's an honor we can't take lightly. Like Kevin, we may or may not know who is, but someone is depending on us to know the way and show the way. So let's take inventory. Who are we running with? And more importantly, who's setting the pace? Is he or she helping us make Godly choices when it comes to our life and health? Are we helping them with theirs?
--Jimmy Peña
P.S. Kevin was a little surprised when I asked him for a photo. Perhaps it's typical for the pacers to be invisible after a race. But I had to ask him to stop, especially when I read the back of his shirt. "Distance Yourself" it said. Wow. Perfect for our verse of the day. Thanks for inspiring us Kevin. We want to keep up.
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
Runners On Your Mark
"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
Read: Hebrews 12
Even though we were in a different city with an unfamiliar course, I found my favorite and familiar spot, the finish line. See, long before the runners ever cross the tape and well before the crowds, you can always find me there early to survey the land, to test the angles and find the best views. So just before sunrise, I did my thing, because I didn't want to miss my babe complete a test that began 16 weeks earlier.
Sure, while the official clock started that early morning, anyone who's ever run a marathon knows the big race is run in the small, unseen moments of preparation. Like the other runners on the mark, Loretta started that clock when she accepted the invitation. Everything she did after that was a direct reflection of that commitment. Like I've said before, it's easy to see God in a marathon.
So with my stake claimed and seeing as she wasn't due for a few hours, I got comfortable. And over the next few days, I'll share some of the notes I scribbled as I hunkered down with my heart's eyes open. I hope you'll join us as the runners come in.
--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 (with 3-4 minutes of rest between sprints) 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.
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Deciding to Run
"So we all agreed to choose men...who have risked their lives for the name of our Lord Jesus Christ." --Acts 15:25-26
Read: Acts 15
A 1996 study found that the risk of having a fatal heart attack during, or in the 24 hours following a marathon, was 1 in 50,000 -- a statistic researchers dismissed as insignificant. A full 13% of runners completing the 2002 Boston Marathon were found to be hyponatremic, a blood sodium deficiency that can result in vomiting, seizures or death. Long-distance runners regularly battle soft-tissue injuries such as plantar fasciitis, patellar tendonitis and shin splints. So why, exactly, do people commit to such a stressful, perilous feat?
Well, everyone has their reasons. PrayFit endorser Josh Cox, who holds the American record in the 50K, enjoys the catharsis that running offers. For others, it's simply motivation to train -- a quantifiable, physical goal with a discernible finish. Some just savor the challenge of testing their ability and measuring their will, one footfall at a time.
Despite the rationale, and considering the inherent dangers of distance running, it would seem foolhearted or, at the very least, ill-advised to commit to running 26.2 miles. But regardless of what takes marathoners to the starting line or what carries them through to the finish, the act of running the race is not, in and of itself, of great consequence. What is more remarkable is that these intrepid few, despite the risk, have decided to run at all.
--Eric Velazquez
Questions: Can you remember the moment you chose to follow Jesus? Was it an unpopular decision with family or friends? Have you ever felt like your faith is exercised at some risk? Share your thoughts in the comments section below. Congratulations to the First Lady of PrayFit, Loretta Pena, for finishing this weekend's San Francisco Marathon with a time of 4:20:25, putting her among the top third of her age group!
DID YOU KNOW? In 2011, over 518,000 individuals started and completed marathons in the U.S. With a population of just over 311 million, that means 0.1 percent of the population has logged 26.2 miles on a competitive course.
Alone in a Crowded Courtyard
"If they persecuted me, they will persecute you also." --John 15:20
Read: John 15
Yesterday's post stirred my heart. Here's how I see the same scene. When Jesus was taken into custody and led to the home of the high priest, Peter followed, wanting to stay as close to Jesus as he could. He did so at his own peril -- if the guards had realized that he was one of the twelve, Peter could have been on the fourth cross at Calvary. But that was Peter...a bold, brazen and unapologetic follower of Christ. Then they entered the courtyard.
Peter sat there, the glow of the firelight on his face, his mind racing with ideas on how he could be used to help his captive Savior. Just then, the flames betrayed more than his concern -- they revealed his identity. Recognized by someone from across the fire, Peter began to shrink from his steely determination and quickly denied who he was and who He was there for. A second mention of his association with Christ brought knots to his stomach. Again he denied. And the third put an arrow through his heart -- because at this denial, he caught the eyes of a crestfallen Christ. Though He knew Peter would disassociate himself, the denial didn't hurt any less.
Whether it's in the court of public opinion or our family's Sunday dinners, we can sometimes feel like loners in a crowded courtyard. Persecuted for who we follow, we can find ourselves absorbing the whispers and suspicious scowls of those across the fire but we can rest on two unquestionable truths: 1) He said it would be this way. 2) Peter became the rock upon which the Lord built His church.
Being alone in the crowd isn't comfortable...just an honor.
--Eric Velazquez
>> VIEWER TESTIMONIAL: If you're not yet convinced that PrayFit can help you change the way your body looks, feels and performs, consider this testimonial from Rich in Memphis, Tennessee.
"I did it! Day 33 is over....I finished strong!
PRAYFIT DVD: $15 Weights and Equipment needed: $0
19-point drop in systolic blood pressure, 10-point drop in diastolic blood pressure (at 41 years old, now into 'Normal Range'), dropped one pant size, found my abs, water has become my beverage of choice, avoiding processed foods more, consuming more fruits and vegetables, fish and lean meats, feeling less stress, better focus, more discipline starting my days with PRAYFIT Daily Devotions...closer to GOD: PRICELESS!
AMEN."
>> If you want to see what the PrayFit 33-Day Total Body Challenge can do for you, visit www.prayfit.com/dvd.
WHAT IS PRAYFIT? Watch the video below, and if you think your church and community can use a faith-and-fitness makeover, contact us at [email protected].
Meeting His Eyes
"The Lord turned and looked straight at Peter." --Luke 22:61
Read: Luke 22
Have you ever stopped to think about all the great and odd ways that God gets the attention of His people? Lazarus woke up and Jonah saw the inside of a whale. Just run through the bible and we find countless examples of jaw-dropping, head-swiveling surrender to God's presence and authority.
And though you and I don't cheat tombs or choke whales, we can all identify with Peter at the fire pit. Heard any roosters lately? How many opportunities to witness for Jesus have we allowed to go up in smoke? Perhaps around the fire pit of jobs, school or the gym? Like Peter, we all know how it feels to disappoint Christ, and though we'd like to turn back time, Christ turns back our attention. (Notice today's verse.) Just like Peter, it's when our eyes meet those of Jesus that we're broken -- in heart and in spirit -- and His work through us truly begins.
--Jimmy Peña
RECIPE OF THE WEEK: Roasted Butternut Squash Risotto
Serves: 6
Ingredients:
1 butternut squash (peeled, seeds removed and chopped into small cubes) 1 tablespoon olive oil
Kosher salt and black pepper to taste 1 teaspoon fresh thyme 6 cups chicken stock 1 tablespoon olive oil 3 tablespoons unsalted butter ¾ cup chopped red onion 1 ½ cups Arborio rice ½ cup white wine 1 teaspoon saffron 1 teaspoon kosher salt ½ teaspoon freshly ground black pepper ¼ cup chopped fresh basil 4 cups baby spinach ¾ cup grated Parmesan cheese
Directions: Preheat oven to 400-degrees F. Place squash on a large sheet pan and season with olive oil, salt, pepper and fresh thyme. Roast for 20 to 30 minutes, until tender and edges begin to brown. Set aside.
In a large Dutch oven, heat olive oil and butter over medium heat. Add onion and sauté for 4-5 minutes. Add the rice and stir well to coat with oil and butter. Add wine and cook for 2 minutes. Add a ladle of stock, salt, pepper and saffron; stir and simmer until stock is absorbed. Continue to add stock (a ladle at a time) stirring every few minutes. Continue until all the stock has been absorbed and the rice is tender (about 30 minutes). Stir in the basil and spinach, followed by the cheese and butternut squash. Serve immediately.
Nutrition Info Per Serving: Calories: 360 Total Fat: 15.5 grams Saturated Fat: 7 grams Carbohydrate: 44 grams Protein: 13 gram Cholesterol: 24 milligrams Sodium: 815 milligrams Fiber: 4 grams
This week's recipe is courtesy of Dana Angelo White, contributing dietitian to PrayFit and adviser to The Food Network. Find more of Dana's delicious recipes at www.danawhitenutrition.com
Nice To Meet You: Part 1
Driving home today, I decided to take a familiar route. This is a picture of the old Muscle & Fitness Magazine Headquarters. With it's palatial interior and athletes carved out of the walls along the rooftop facade, this building holds special memories for us. First of all, it's the reason my wife and I moved to Los Angeles when I took over the magazine's Fitness Director position in 2005; or so we thought it was the reason.
Days into my tenure, I happened to notice there was just something about one of my co-workers, far beyond his unbelievable writing skills and sense of humor. I knew he was smart -- smarter than me for sure. But something more. I remember the conversation. "You're a Christian," I said. And indeed he was. The weeks, months, and years serving readers together was an experience I'll cherish for a lifetime.
One late evening as we were both writing and editing fitness and nutrition content for our readers, I approached him and said, "Hey man, you got a second? I have an idea," And as he left my office, I think the last thing I said to him was, "I think I want to call it 'PrayFit.'" And the blessing of a best-selling book and DVD, a thriving website and an amazing future are byproducts of what we now know is the reason we moved to L.A. -- to meet Eric. And I'm glad you have, too.
--Jimmy Peña
P.S. As we continue to serve, I know I speak for Eric when I say how thankful we are for the book's co-authors, Dr. Jim Stoppani and Jimmy Page, as well as our contributing nutritionist Dana White and our online contributing writers (and selfless crusaders) Allison Earnst, Catrina Vargas-Cormell, and Emily Ann Miller MPH, RD. And mostly, we want to thank you, the faithful reader. Nice to meet you.
>> ABOUT US: Click here to learn more about the genesis of PrayFit. >> TEAM PRAYFIT: Get to know the faces (and stories) behind the daily entries here.
THE "OTHER" PROTEIN Why you should have casein in your cabinet in addition to whey
So much is made over the post-workout whey protein shake and its impact on muscle recovery. But there are other times of the day when protein consumption can payoff in a big way. New research published in the journal Medicine & Science in Sports & Exercise found that a casein shake consumed 30 minutes before bed immediately elevated (then sustained) circulating amino acid levels, increased whole-body protein synthesis and improved net protein balance. In other words, this “second tier” protein kept up muscle repair all night long. Since it clumps in the stomach, casein is absorbed by the digestive system at a much slower rate than whey, providing a steady trickle of muscle building blocks while you sleep.
About half hour before you snooze, try drinking 20-40 grams of casein mixed in water. Since it is thicker than whey, figure on adding a bit more water to achieve your desired consistency.
Unlock the Door
"They all joined together constantly in prayer, along with the women and Mary the mother of Jesus, and with his brothers." --Acts 1:14
Read: Acts 1
Peter denied. Thomas doubted. Fear filled the upper room. Both the cross and the tomb were void of any sign of their allegiance, so they hid. But then they heard His voice, felt His scars and were filled with the Spirit. Before long someone said, "Unlock the door."
You and I? We deny. We doubt. And boy do we ever let fear fill our days. But the same reasons that sent the disciples underground -- an empty cross and tomb -- are why we have faith in the first place. So as we begin a new day, take a few seconds and pause. Stand in the room with Peter. Imagine for a second you're with Thomas and the others. Look around at everyday men and women with an extraordinary mission. See the look in their eyes? Like them, beyond your door is a world that needs the gospel according to you. Could be at work, at the gym or even at school, but as you leave your room, imagine the disciples doing the same. Same Jesus, same mission.
Now, somebody unlock the door.
--Jimmy Peña
[exercise in focus]
Yesterday's Workout of the Week included a move that many are unfamiliar with: the straight-arm plank. This challenging core move -- which also lights a a bit of a fire in your shoulders and triceps -- is worth a closer look today.
Straight-arm plank | Target: Core
The straight-arm plank is basically holding the top portion of a push-up. Hold the position as long as possible, keeping your abs, lower back and glutes tight. Within the context of this workout — following push-ups and squats — this move is incredibly difficult. Planks are thought of as an "abs" move but they emphasize the muscles beneath your six-pack -- the transverse abdominis. And by training these deep muscles harder, more regularly, you can better tone and flatten your entire midsection while also adding greater core stability.
Try this: Challenge your core by beginning in a straight-arm plank. Once you reach failure, go into a standard plank, again holding the position to failure. Once you fail on the standard plank, simply drop your knees to the floor and go as long as you can. This three-position plank series will fry your midsection from the inside out -- literally.
He's the 'Why'
"No one can serve two masters." --Matthew 6:24
Read: Matthew 6
Speaking in churches across the country, the crux of our message is the fact that living an abundant life is not about food choices or exercise routines. It's not about making a daily or weekly plan to conquer your fitness or weight-loss goals. In fact, it's not about what our reflection reveals whatsoever. The PrayFit theme is and will always be, "Life is not about the body, but our health is a means of praise." It's easy to say. Rolls off the tongue. But our motto is more than a line in a speech.
It's more than a Tweet or a Facebook status update. The reason I can say that is because if you take away food, exercise and the mirror, it would still be true. Results neither determine nor deter the meaning of the mission; a mission only life's final war with pain can exhaust.
If I asked whether or not your health would be important to you if nobody saw what you looked like, would you work as hard as you do to keep it in shape? (You may be asking, "Why else would we try?") Whatever your answer, just remember the fact that byproducts of the effort don't determine the worth of the effort. What determines the worth of our objective to live healthier lives for our spouses, kids, or work isn't whether or not we succeed at it. What determines our worth is who we have inside our hearts.
Friends, Jesus gives our lives meaning. He's the point of the story, and the point of our health we don't want to miss. And for that reason, and that reason alone, we place our trust, time, our money, our precious loved ones, and yes, these bodies. If you're thinking about rearranging your priority list, let today's verse be the only reason why.
--Jimmy Peña
WORKOUT OF THE WEEK: STRENGTH & SWEAT How much time do you need to get an effective, total-body workout? Some will say an hour. Others may say 30 minutes is good enough. We contend that the proper blend of exercises performed at the right pace can get you a fantastic workout in ten minutes flat.
He's How. He's Why.
Read: Matthew 4
"Come, follow me." -- Matthew 4:18-20
Whew, Friday. Looking back down the week's mountain, some of us wonder how and why we made it. I know I do. That Monday meeting, Tuesday's test, Wednesday's wreck...well, you get the point. But it's ok to look back. Moses looked back at the sea he crossed. Daniel looked back at his bed in a lion's den. And Jesus? He looked back too. Of all the memories He had on Friday, our future was one of them. (Feel free to re-read that sentence).
So let's look back in awe and wonder. And while we do, let's remember that Jesus finished His week to give us purpose in ours. Whew, Friday. He's How, He's Why.
Jimmy Peña
PRAYER REQUESTS: If you need us to be praying for you, please let us know. Perhaps you're in a health battle or maybe someone you love needs help. You can list your specific request here or simply say, "Unspoken", and we promise to pray for you throughout the day.
He Couldn't Move
"And the God of all grace, who called you to his eternal glory in Christ, after you have suffered a little while, will himself restore you and make you strong, firm and steadfast." --1 Peter 5:10
Read: 1 Peter 5
We talk a lot at PrayFit about the countless biblical examples of people who had physical reactions to Jesus, either to be near Him or because they had just been with Him. Shepherds sprinting to see the baby Messiah, John leaping in his mother's womb, or friends lifting their paralyzed friend through the roof so Jesus could heal. We've said it before, but He just moves us!
But there was one person who didn't move a muscle.
The criminal had just been given Heaven. Every sin of his wasted years had been forgiven, his name had just been written in the lamb's book of life, and soon the angels would be teaching him to sing. And yet, despite this gift of grace and mercy, He didn't run to embrace Him. He didn't leap for joy, lift his hands in praise or kneel in worship. Why? Well, he couldn't move. See, the nails were too deep, the pain was too great. If he could've climbed down that cross, he probably would've demonstrated physically what his heart had experienced spiritually.
What about you? You may be 18 or 80, and Lord knows this brief life is not about the body, but if you've been given Heaven, do what the criminal couldn't and tell your body to react. Walk the block, lift some weights, swim a few laps. And by all means, kneel. Don't wait. Celebrate in this life the free gift of the next one.
--Jimmy Peña
RECIPE OF THE WEEK: Rise n’ Shine Breakfast Wrap First thing in the morning, you need protein to fight off muscle wasting, carbs to replenish energy stores and some healthy fat to aid digestion. This recipe provides all that and more in a tasty, waistline-friendly dish that'll get your day off to a perfect start.
(Serves: 4)
Ingredients: 4 eggs plus 4 egg whites 3 tablespoons water Kosher salt and freshly ground black pepper ½ cup chopped tomato ½ cup chopped poblano pepper 1 cup shredded cheddar cheese 4 (6-inch) whole wheat flour tortillas Nonstick cooking spray
Directions: Heat a nonstick skillet over medium heat. Combine eggs, egg whites, and water in a large bowl and whisk well. Spray skillet with nonstick spray and pour in eggs. Season with salt and pepper and gently scramble until eggs begin to set. Add tomato, pepper and cheese and cook until eggs are cooked and cheese is melted. Evenly divide egg mixture into each of the tortillas; roll up and serve immediately.
Nutrition Info Per Serving: Calories: 349 Total Fat: 17 grams Saturated Fat: 6.5 grams Carbohydrates: 25 grams Protein: 21 grams Cholesterol: 242 milligrams Sodium: 521 milligrams Fiber: 2.5 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.
But Even If He Doesn't
But even if he doesn't, we want you to know, Your Majesty, that we will not serve your gods or worship the image of gold you have set up. Daniel 3:18
Read: Daniel 3
Dr. Charles Stanley can often be heard saying, "Be obedient and leave the consequences to God." Kinda sums it up doesn't it? Go ahead and apply it to any circumstance you're facing. Trouble in a relationship? Making a decision about money? Need to trust God with a health issue? Be obedient and leave the consequences to God. Stands up, doesn't it?
Speaking of standing up, Shadrach, Meshach and Abednego lived it. At the edge of a fiery furnace, they had a decision. Bow to an idol or be thrown in a furnace. They chose faith, believing that God would deliver them from the very fire that tested it. But then they said, "But even if He doesn't." That part of the verse has taken up residence inside my heart this week.
They didn't jump knowing they'd be delivered. They jumped knowing the Deliverer. I'm shaking my head as I type this sentence. I want an "Even if He doesn't" kind of faith. Save me, help me, heal me. But even if He doesn't...
--Jimmy Peña
HYDRATE BETTER, LOSE WEIGHT How water can help you to a slimmer waistline
One of the easiest things you can do to instantly boost your health is to simply drink water. Lots of it. Anecdotally, people who consume more water tend to have more energy throughout the day. But the science on the wet stuff makes your need for it all the more apparent. Check out this quick article on how water can help you burn more fat.
You Have Some Body
"God saw all that he had made, and it was very good." --Genesis 1:31
Read: Genesis 1
When we think of creation, it's easy to think of the depths of the ocean floor. Mention God creating the world and our minds gravitate toward the peaks of Everest. Trees, birds, deserts, the sun. Some of God's best work, wouldn't you agree? But folks, He didn't rest until He made us. He didn't stamp "It was very good" until He gave us freckles, elbows and our little toes. His glorious face wouldn't show a Father's pride until He saw a smile on ours.
Make no mistake, you're not one. When you think of creation, look in the mirror. When you consider the breadth of His work, take a deep breath yourself. Because when He said it was good, He was looking at you. What did He see? His image. Rediscover His handiwork. You have some body.
--Jimmy Peña
Question: How often do you stop to ponder the amazing craftsmanship of the Maker? How many times during the day do you stop to marvel at the function of your limbs, the cadence of your heartbeat or the countless other functions that God breathed into you? How often do you take these things for granted? Why or why not? Give your honest responses in the comments section below.
BOOST HEART HEALTH This wonder food can help lower bad cholesterol by 16% Keeping your heart vibrant and healthy goes way beyond exercise and eating less. But luckily, there are foods that you can eat that can boost your efforts. This source of healthy fat has been shown to reduce your levels of LDL, or bad cholesterol, significantly.