Since 2009
THE PRAYFIT DEVOTION
Perspective: Salvation
"Blessed is the man who trusts in the Lord, and whose trust is the Lord." --Jeremiah 17:7
Read: Jeremiah 17
It seems like the latest and greatest kids movies these days are all in 3D. Well, if you are an older child that might be great news, but for the younger ones, it can be a tricky thing to understand the concept that you must wear the proper glasses in order to fully experience the intended effects of the 3D movie. Well, my youngest son is not a big fan of the movie glasses and insists on watching without them. We show up on time, perfect seats, bag of popcorn and ready to go. We are all set except without the glasses, the screen is pretty much a colorful blur.
As a mother, this just kills me because I want the best for him, I want him to experience every amazing effect of the movie and not miss a single detail. Yet, as the third child (and a lot like his mom), he is stubborn and he thinks he knows best. So while my other two children are sitting still, 3D glasses on and fully engaged in the movie, my youngest is distracted and restless.
I often wonder if this is how Jesus feels about us. He wants the absolute best for our lives and he offers us the only tool we need: salvation. Some of us are just too stubborn to accept the offer because we think we know best. Until we give up ourselves and fully commit our hearts and lives to Jesus, we will continue seeing and living a flat, one-dimensional life that will never satisfy. We might have our perfect seats and our popcorn ready but until we get the proper perspective -- seeing life through the lens of salvation, living our lives with Jesus, through Jesus -- we aren't really seeing anything at all.
--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.
FITSTAT: PILATES
Do you do pilates? If so, you are doing your midsection a considerable favor. Pilates, which many dismiss as “for women only” can pay big dividends, particularly when it comes to your abs. Research in the journal Medicine & Science in Sports & Exercise found that 36 weeks of pilates training improved the volume of muscle fiber in the rectus abdominis by 21%. And a stronger, thicker abdominal wall means better back support, greater core stability and a midsection worth showing off.
SHOP: Looking to gear up with some PrayFit apparel or wristbands? Click here.
A Precarious Position
"For you, Lord, have delivered me from death, my eyes from tears, my feet from stumbling." --Psalm 116:8
Read: Psalm 116
Today, on a short walk around our complex with my girls, my oldest daughter ran ahead a bit. When I finally caught up to her, she was halfway up a small embankment, princess dress, flats and all. This small hill is a familiar one to us -- we use it as a shortcut on our walks to the neighborhood play area -- but we usually hike it together because it's a bit too steep for 2- and 3-year-olds to manage on their own.
"Mya, stop right there," I said calmly as she struggled with the ascent. "Your shoes are very slippery, baby, let me help."
She turned to me and momentarily lost her footing. Once determined to proceed to the small summit on her own, Mya now looked to me in desperation, reaching out to me for help. While the climb to the top would certainly have been no picnic, coming back down had its own set of dangers -- if she were to do it alone. Taking her small hand in mine, we carefully negotiated the slope and continued on our walk together.
When we walk with God, we enjoy balance and security. When we trek ahead without Him, we often find ourselves in daunting, precarious positions. But no matter how steep the climb, no matter how dangerous the descent, when we get stuck He'll always be there to offer His hand to help us down so we can continue on our walk...together.
--Eric Velazquez
DID YOU KNOW: This summer, PrayFit founder Jimmy Peña was selected as the first advisory board member to Pastor Rick Warren's The Daniel Plan. This worldwide faith-and-fitness initiative by Warren's team at Saddleback Church, helped participants lose 260,000 pounds in 2011. For the full story and more on The Daniel Plan, click here.
WORKOUT OF THE WEEK: BODY TONING SYSTEM
You can always browse our fitness page for cool workout ideas to take into the week. But if you're looking for something more structured that can take your body on a journey, we've got just the thing for you. 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.
Devotion Costs
"Martha, Martha, you are worried and distracted by many things; there is need of only one thing. Mary has chosen the better part, which will not be taken away from her." --Luke 10:41-42
Read: Luke 10
When I was 19 years old, my college buddies and I would base the week's success on how well we did in the squat rack. "Leg Day" was the focal point of our week, around which everything else rotated. Well one day, someone among us -- someone bigger and stronger -- put leg day on Sunday.
I'll never forget the feeling I had in our campus cafeteria. I sat there drenched in my old sweatshirt with traces of chalk from the gym still on my hands, when a group of students fresh from church joined us at our table. Having spent practically every Sunday in church since the 8th grade, I knew something was "off" for me. My legs might have been growing, but my heart wasn't. I determined at that point that if I didn't get my training done in six days, it wouldn't get done in seven. I couldn't help it. Someone bigger and stronger had set my schedule. And for the rest of my college days and for 20 years since, I haven't trained on Sunday.
Friends, I'm not suggesting you never train on Sundays, but I am saying to make sure that you rest. Renew your mind, your heart and your body. Let all three heal, repair and grow. It might mean a sacrifice. It might mean surrendering the dearest things in life. But He's honored by what we're willing to lay down.
--Jimmy Peña
REST AT PRAYFIT We are so thankful for you and for your heart for what we do at Prayfit. We ask you that you pray for us as we take the next week for rest, prayer and rejuvenation. Our next entry will be on Monday, September 17th. We pray that you are as healthy in body as you are strong in spirit. Grateful for you all. Team Prayfit
Our Baggage Handler
"Therefore do not worry about tomorrow, for tomorrow will worry about itself. Each day has enough trouble of its own." --Matthew 6:34
Read: Matthew 6
We sure do like our baggage. Ever notice the reluctancy of airline passengers to part with their carry-ons? My chocolate lab Josey is more likely to give up a fresh T-bone. When it comes to personal property, we growl "mine", no matter how short the flight. Separate us from what's "rightfully" ours and somehow the sky is falling (even at 30,000 feet, which is where this entry was written).
When you think about it, the purpose of the flight is not the flight, but a safe landing. The pilot doesn't need anything we lug on board to get us where we need to go. (You know where I'm going with this.)
If you're like me, you'd be better off to check some of life's luggage. Worry weighs us down and fear fogs our vision; good thing God doesn't need a co-pilot. In fact, I think I'll take my plastic pilot wings back to my seat. We still have a ways to go.
--Jimmy Peña
Question: Isn't it amazing that the only One who is capable of handling our baggage is the one who navigates our destiny? What carry-ons do you need to leave behind this week? Try checking in your carry-ons of finances, relationships, and of course, health.
6 WAYS TO CONTROL CHOLESTEROL By Emily Ann Miller, MPH, RD
What is cholesterol? Cholesterol is a fat‐like substance needed for good health. However, too much cholesterol in the blood can increase your risk of heart disease. Your body makes all of the cholesterol that it needs, but we also get cholesterol through food.
What makes my cholesterol high or low? Some influences on our cholesterol are out of our control: heredity, age, and gender. But other things, such as weight, physical activity, and diet, affect cholesterol.
Here's how you can eat to keep your cholesterol at healthy levels.
1 Eat less trans fats and saturated fats Trans fats are found in many fried foods, margarines and shortening (e.g., Crisco), commercial baked goods (muffins, cakes, cookies), and packaged processed foods. Saturated fats are high in animal foods: whole milk, regular cheeses, cream, butter, lard, fatty or processed meats (ribs, ground beef, fatback, bacon, sausage, bologna, hot dogs), and poultry skin. They are also high in palm oil, palm kernel oil, and coconut oil.
2 Eat more unsaturated fats These are found in vegetable oils (especially olive and canola oils), soft margarines, fish, peanut butter, nuts and seeds, and avocados.
3 Eat more omega-3 fats The best sources are fatty fish like salmon, trout, sardines, herring, mackerel, and tuna. Other good sources are canola oil, ground flaxseed, walnuts and walnut oil, wheat germ, and pine nuts. Aim for two 4‐oz. servings of fatty fish per week. A fish oil pill is another option ‐ check with your doctor or a registered dietitian to see which one is right for you. Look for one with at least 500 mg of EPA/DHA omega‐3s per pill.
4 Eat more soluble fiber Good sources are oats and oat bran, beans, barley, sweet potatoes, broccoli, brussels sprouts, apples, pears, oranges, and dried plums.
5 Eat more plant sterols Aim for about 2 grams per day. Many foods are now fortified with plant sterols such as orange juice, milk, yogurt, and breakfast bars.
6 Limit alcohol Keep to one drink per day for women and two drinks per day for men.
Emily Ann Miller, MPH, RD is a registered dietitian and works at a Washington, D.C.-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 D.C. area. You can view more of Emily’s nutrition tips and updates by following her on Twitter, @EmilyAMillerRD.
Gumption
"Therefore I do not run like a man running aimlessly; I do not fight like a man beating the air."—1 Corinthians 9:26
Read: 1 Corinithans 9
I'm definitely old-fashioned, but who reading this remembers tryouts? I thought of it yesterday when I asked, "Who won?" to a young boy and his mom as they came back from his soccer game. They replied, "Oh, we don't keep score. In this league, we don't keep score and everybody plays." Hmm. I tried to hide my confusion, but had she replied in Yiddish it would have made as much sense.
You know, if Paul were in sports, I think he would have enjoyed keeping score. The way he talked of disciplining his body like an athlete, or how passionately he wrote of running the race. Something tells me, Paul would have understood the "thrill of victory and the agony of defeat." Of course, Paul would be the first person to teach us of grace and forgiveness, but a record of wrongs is not the issue at stake. The issue is more about the kind of fight we have in us for the faith, as well as for the body. Like Paul, it's time to follow our instincts.
Truth be told, if our health was required for Heaven, well, we'd be in bad shape. And if God kept score on our day's losses, we'd lose outright every time. But it's because of those things that we might as well toughen up. Who knows how effective we could be for the kingdom if we exercised a little more Godly gumption. Not in order to win favor, but because we have favor.
Oh, and I have to report, as my neighbor disappeared into her home, the little boy stuck his head out the front door, put his hand up to the side of his mouth as if to tell me a secret from across the street: "We won 11 to nothin'!" he yelled with a whisper. Atta boy, I thought. Gumption. He's a carrier. And so are you.
--Jimmy Peña
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.
It's a Run/Walk
"And walk in love, as Christ loved us and gave himself up for us." --Ephesians 5:2
Read: Ephesians 5
An author, speaker and member of the 1972 Olympic team, Jeff Galloway is a world-class runner. He broke the U.S. 10-mile record in 1973, and among his victories are the Honolulu, Atlanta and Boston Marathons. What's his best tip? Walk. That's right. In fact, Jeff says, "Thousands of time-goal-oriented veterans have improved by 10, 20, and over 30 minutes in marathons by taking walk breaks early and often to reach their goal in the race. You can easily spot these folks. They're the ones who are picking up speed during the last few miles when everyone else is slowing down."
Seventeen years ago, I stood in the middle of a rain-soaked football field in Austin, Texas and watched Jeff's theory being tested. For weeks she'd verbalize her goal: "One time around the track without stopping." What did she do when she didn't make it? She walked. And when she caught her breath, she'd run again. Turns out that long before my wife Loretta ever read a book by Jeff Galloway or listened to any of his seminars, she practiced what he preached. And I'll never forget the day she made it. We shouted for joy. (She eventually turned that one lap into 26.2 miles without stopping, several times a year.)
One time around the day. You may have just entered your cubicle, dropped the kids off at school or you're about to exercise. Whatever the case, the bible says we're to run the race and walk in love. So no matter what the world has stacked against you -- be encouraged -- it's a run/walk.
--Jimmy Peña
P.S. You know, it was pretty neat for me to see Loretta meet her hero of the track. Do you see him giving her instruction? The moment made me think that when it comes to the faith, you and I have an opportunity to follow some heroes and maybe lead as one. So today, as you run your race, make it a point to stand in the middle of someone else's lap and shout for joy.
WORKOUT OF THE WEEK: Shoulders & Legs
Many of our workouts are geared for the living room, but for those of you that are gym-goers, this one's for you. An odd combo you may not be used to involves training legs with shoulders. But we think you'll enjoy it as much as we do. You're going to hit legs first then attack shoulders. The top-to-bottom approach is so satisfying we think it just might become one of your go-to routines for two areas of your body that are important for different reasons.
With your shoulders, greater muscle tone goes a long way toward defining your torso's silhouette, giving the appearance of a smaller waist. But regular training of your shoulders is also a great way to bolster your resistance against injuries that can spring up suddenly with these complex, yet delicate joints. And training your legs intensely not only has tremendous athletic benefits -- those who are stronger on the squat tend to perform better on sprint and agility drills -- but these large muscles help your body to burn more total calories, both during and after your workouts.
Try this routine and post your responses in the comments below or at our forums.
Legs Squat (Smith or free-weight) - 4 x 6,8,10,12 Leg Press - 4 x 8,10,12,15 Romanian Deadlift - 4 x 10,12,15,20 Jump Squats - 4 x 20
Shoulders Overhead Press - 4 x 6,8,10,12 Upright Row - 4 x 8,10,12,15 Dumbbell Lateral Raise - 4 x 10,12,15,20
--Prior to training, perform a dynamic warm-up to raise your internal body temperature and to prepare your joints for the work ahead. Try 5-10 minutes of running in place, jumping jacks and jump rope, for example. Then, do a few light sets of the first exercise for each bodypart before your "working" sets.
NOTE: You'll notice that, on most exercises, the target number oreps increase with each successive set. This is called a reverse pyramid. This allows you to lift the heaviest weight early in the set, when your strength levels are highest. Then, as you fatigue, you can lower the weight to allow for more reps, which recruit additional muscle fibers and provide additional blood flow. This also adds volume to the workout, meaning more calories burned during your time in the gym. For each rep range listed, select a weight that brings about failure at that number. Failure is the point at which you can no longer complete clean repetitions on your own.
EXERCISE DESCRIPTIONS: To see some of these moves in action, visit exrx.net, one of the web's largest resources for exercise demos.
Clive Said That
"Calling his disciples to him, Jesus said, "I tell you the truth, this poor widow has given more to the treasury than all the others." --Mark 12:43
Read: Mark 12
Like many of us, Clive Staples didn't really start living until he gave his heart to Jesus. Nine days after he and a writing buddy went for a long walk, Clive -- a known agnostic -- accepted God's grace and used the rest of his life as an offering to the Lord. Two thousand years earlier, Jesus watched a poor widow offer her life's savings -- two copper coins (worth about half a penny) -- into the church plate.
Two people that changed our world with one, single offering. But it was their offering of all.
Who's world would change if you asked God to help you give your all to your health? Maybe Your spouse? Your Kids? Maybe a friend who needs you to be all God intended you to be. Well, whoever comes to mind, just remember, it's not about perfection, but diligence. After all, "We don't have souls, we are souls. We have bodies." Clive Staples said that. But you know him better as C.S Lewis.
--Jimmy Peña
PRAYFIT: WEEK IN REVIEW
FAITH
>> Soreness in a Sermon: Hard intervals yield eternal results when we know who we represent
>> Work Backwards: Retrace your steps for a view of the cross to regain focus
>> Rattle Some Chains: Feeling captive? Maybe you're right where you should be
FITNESS
>> 28 Days: Want to get leaner, fitter, stronger and healthier in four weeks? This is your ticket
>> Accountability: 4 ways to start journaling for better, faster results
>> Protein: How this macronutrient rock star can help you build strength, lose fat
>> Fruits & Veggies: 2 ways to get more of 'em
LOOKING FOR CONVICTION?: Spend 3 minutes and 34 seconds finding it by clicking here.
Rattle Some Chains
"Then I heard the Lord asking, 'Whom should I send as a messenger to this people? Who will go for us?' I said, 'Here I am. Send me.'" --Isaiah 6:8
We often pray for God to send us where He wants us to go. You've probably said, "Here I am Lord...send me." Well, when Paul was put in prison, he kissed the walls. He figured he had a captive audience, and if this is where God wanted him, he was gonna rattle some chains.
So take a look around you. Survey your surroundings. Do you have a captive audience? Oh, you may not be in prison, but perhaps God has cleverly placed you right where He wants you. Any family members come to mind? What about your next door neighbor, or that handful of people you see each day at the gym. Would Paul consider them captive? Well, whoever it may be, perhaps it's time to kiss the walls and rattle some chains. Besides, you and I keep praying, "Here I am Lord, send me", but maybe He already has.
--Jimmy Peña
PRAYFIT NUTRITION TIP: Fruits & Veggies by Emily Ann Miller, MPH, RD
Let’s be honest...most Americans do not eat enough fruits and vegetables. The federal government’s new Dietary Guidelines say that we should fill half of our plate with fruits and vegetables. Not only does this add a lot of nutrients and not a lot of calories, but it makes our meals colorful and more appealing. Here are some easy, thoughtful ways to bump up your fruit and veggie intake without simply picking up a cucumber and crunching away.
>> Add vegetables to omelets or scrambled eggs, pasta sauce, macaroni and cheese (try broccoli and tomatoes), soups, and sandwiches
>> Add fruit to smoothies, pancake and muffin mix, cereal and milk, yogurt, oatmeal, and salads
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.
Work Backwards
"But seek first his kingdom and his righteousness and all these things will be given to you." --Matthew 6:33
Read: Matthew 6
Losing stuff is easy. It's finding it again that takes a little work. But what do we do? We work backwards. Be it car keys, a book, maybe a wallet -- we mentally retrace our steps until...ahh, the lost is found.
You know, I think that's the way God intended us to live. He said to Seek first His Kingdom, because He wants us to secure our future so we can sing "Blessed Assurance" for a reason. When you look at it that way, you and I are just working backwards. After all, why would He ensure our final step, only for us to be unsure of our next one?
So if you're facing tough times, do just that: work backwards. Misplaced your courage? Lost your will for a healthy life? Well, you'll find what you've lost and what you're looking for, so long as you retrace His steps: The view of the cross changes everything.
--Jimmy Peña
THE SECRET LIFE OF PROTEIN
Almost universally, higher-protein diets are associated with greater muscle mass. While it's true that hard-training individuals should consume more protein to maximize muscle recovery and growth, protein also helps you to stay lean. A recent study published by the American Society of Nutrition showed that dietary protein stimulated thermogenesis (fat-burning) and promoted satiety more than high carbohydrate meals. While casein and soy protein were found to be more filling, fat-burning was higher after consuming whey.
Researchers at Skidmore College also found that when subjects followed a high-protein diet for eight weeks they lost significantly more body fat, particularly abdominal fat, than those following a low-carb/high-fat diet.
Minimum recommended daily allowances for children range between 16-28 grams per day. Healthy male adults should aim for 45-63 grams per day, while females should strive for 46-50 grams. Pregnant? You may need 60 grams per day for your growing baby. Protein requirements vary, of course. If you workout regularly or at higher intensities, you may need more protein -- up to 1-1.5 grams per pound of bodyweight per day -- to help rebuild muscle and keep your lean body mass in healthy ranges.
Misfits Seldom Do
"But God chose the foolish things of the world to shame the wise; God chose the weak things of the world to shame the strong." --1 Corinthians 1:27
Read: 1 Corinthians 1
If he were your neighbor, you'd move. If choosing teams, he'd be the one last picked. Without a doubt, on the island of misfits he'd be king. But he didn't care. More bold than beautiful, John knew the act to follow was really the act to follow. So he used whatever God gave him to get his message across to a world in need.
Friends, our bodies are merely tools. In the end, they simply get us from life's A to B. But our short trip was so important that Jesus made His. So this week, let's add how we eat and exercise to the list of strange ways God makes Himself known to those around us. Will you be popular? Maybe not. Regarded or rewarded? It's doubtful. But then again, the only attention that's really important is the attention you're paying to the body God designed for you. So go ahead. Be the last one standing. In a world that disregards the body as a means of praise, you'll be in good company when you don't fit in. Misfits seldom do.
--Jimmy Peña
THE POWER OF THE JOURNAL
Keeping a consistent workout journal is one of the best ways to keep yourself accountable. Here are some of the key things to note in your daily journal:
1 Exercises, sets and reps: Consider this the workout blueprint. Jotting all this down is a good way to ensure that your workouts have structure and that you have a clear plan of what work there is to get done each day.
2 Weight used: Whether it's your own bodyweight or a heavy barbell, keeping track of the resistance you're using serves as a mental note to consistently add more. Whether your trying to add muscle or just get stronger, gradual increases in weight are crucial.
3 Rest periods: How long did you take between sets? The shorter the rest periods, the more intense the workout. If you are lifting heavier, then longer rest periods may be helpful. In either case, keep a careful eye on the clock between sets.
4 Intensity techniques: Did you use drop sets today? Did you have your spotter help you through a few forced reps? Knowing which intensity techniques you're using to make your workouts more challenging will help you continue making gains. Knowing when and how often you're pushing it will also help you keep from overtraining.
>> What else do you keep track of in your journal? Let us know in the comments below, or on the PrayFit forums today.
Soreness in a Sermon
"I press on toward the goal for the prize of the upward call of God in Christ Jesus." --Philippians 3:14
Read: Philippians 3
Yesterday's sermon reminded me of Saturday's workout. The guest speaker said to us, "I know who I am, and I know what I must do." He was referring to his thoughts the moment he came to know Christ 15 years ago. He then listed a handful of biblical examples who met that same conclusion once they met Jesus.
Saturday, I took my training outdoors. Over the last few months, I've had to modify my workouts and I decided to hit the local high school football field for some shuttle runs, snake intervals, and bear crawls. I won't bore you with the details, but suffice it to say that my 40-year-old body is reminding me today why I'm not in high school anymore. I even had to use my cap as a yard marker. I'd place it just ahead of the next goal line to help me keep track of where it was I was running on each interval.
Soreness, in a sermon. Seems it's a good reminder of Paul's urgency in Philippians. Our daily objectives of better health, stronger families and daily excellence are all yard markers to help us keep track of where it is we're running. And here we are at an interval -- an up and back sprint through yet another day. Off to work, school, the gym. Line, by line, by line; to and fro we go. But if we remember who we are in Christ, then we know what we must do for Him. Everything we strive for should point toward the goal that lies just ahead. Kinda neat, but each time I reached for my cap, I read what describes our prize of heaven--"Glory."
--Jimmy Peña
HAPPY ANNIVERSARY TO THE PRAYFIT 33 One year ago today (August 27), we filmed our first DVD, the PrayFit 33-Day Total Body Challenge with Lionsgate Entertainment in order to provide you with a fabulous, in-home resource to getting healthier for all the right reasons.
With 33 days of bodyweight-driven workouts and inspiring messages from founder Jimmy Peña, this DVD has been the bedrock of change for many who have chosen to believe one fundamental truth: that it is important to care for the body that carries the soul.
>> To view the trailer or to order, click here.
Have a PrayFit 33 success story? Send it to us today at [email protected]!
He Put It In Writing
"Love one another." --John 13:34
Read: John 13
If you couldn't find me yesterday, chances are good that I was busy at the Hallmark store. You know, it's tough to find a card with the right words. Most of them don't even come close to saying what I would actually say. Like many a husband, I waited 'til the last minute to find the one thing that matters most to my wife: the card. (See, today is her birthday).
Sure, I could come home with chocolate, flowers and diamonds, but if I were to forget the card, I may as well have forgotten her name. If I've learned anything after 17 years it's that jewelry may reach her hand, but words find her heart. And her reaction says it all.
Friends, God gave us the world, but He didn't stop there. No, He didn't want the world to be the closest we get to Heaven, so He said exactly what He meant and put it in writing. And what matters most to Him -- our reaction -- well, that says it all.
--Jimmy Peña
P.S. By the way, I never did find the right card yesterday. But as it turns out, they make some that are blank inside... GET IN ON THE DISCUSSION Read, comment or start your own string in our online community
WORKOUT JOURNALS >> Eric Gonzalez: 35-year-old dad getting back on track
>> Momof2darlings: How one mother insists on getting healthier...NOW
FAITH >> Peter Ryan: Desperate and in need of some spiritual guidance
>> Prayer Requests: List your needs, or just pray for others
FITNESS >> Morning Exercise: How do you get motivated for early training?
BECOME A MEMBER: Not yet a member of our forums? Click here to get started.
Off You Go
"God doesn't call the qualified, He qualifies the called." I have always loved that saying. Story of my life. But what does it mean? Well, for me it means that God often calls us to do something that we may not feel equipped to do. Sometimes I think, "Who me? But Lord, that isn't what I am best at." Or so I think. I'm reminded of a few biblical examples of those who understood what it meant to be outside their comfort zones. (Moses, Peter, Mary Magdalene...) But when we're obedient, I believe those are the times we grow and are really used by Him.
Reminds me of my recent trip to Allaso Ranch, my amazing church's kids camp where I was a counselor. So many adventures and fun things to do, one of which was the zip line. As I stood in line with my 9-year-old daughter to fly high above the camp and across the lake, she was all smiles. I was smiling too but beneath my smile and sunglasses, I was scared. How is it that my 9-year-old daughter has no fear but me, a grown woman, is apprehensive?
So the guy tells us, "Just sit on the edge, let your legs dangle, lean over and off you go." I literally asked him, "Can you just push me?" (It seemed easier if the choice wasn't mine, but his) "No, you have to do it," he replied. "Ugh," I growled under my breath. I looked over at my daughter beaming at me from the other zip line, she was seated, feet dangling, just waiting for me. I flashed her a big grin, took a deep breath and off we went.
You know what? Experience of a lifetime. In my comfort zone? No. Worth the risk? Yes.
Outside of my comfort zone, I struggle. I sway back and forth between what is comfortable and what is good. It's a tug of war between my mind and my heart. Thankfully, God knows my heart, and He knows yours. He created us to be anything but mediocre, and He cares about the details of our lives. So today, I am going to move forward outside of my comfort zone, in obedience and in faith that the God of the universe has great things in store for me. He has them for you too. It’s His promise. So go ahead, sit on the edge, let your legs dangle and...off you go.
--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.
TOP DIETS RATED U.S. News evaluates several of the top nutrition plans. Here are the top three
1. Dash Diet This diet plan is heavy on produce and light on saturated fats and salt.
2. TLC Diet Fiber and calcium, two very important parts of any diet, are stressed here.
3. Mediterranean Diet Wine, fish, salads, olive oil. This trendy diet is touted for its balance.
For the full story, click here.
But which one is really best? When selecting a nutritional plan, stories like this can make things even more difficult. Though the U.S. News story rates 20 different diets, each has benefits and drawbacks -- no single plan is the universal choice for body composition or healthful living. And when you consider that each has complicated formulas, painful exclusions and/or odd requirements, their sustainability becomes problematic. For many, simplicity is key to long-term progress which is why PrayFit recommends a diet that lends equal weight to protein, carbs and fat.
Scientists at the Norwegian University of Science and Technology found that the body responded best to a diet that was split equally among the three macronutrients — carbs, protein and fat. Their research pointed out that this type of diet limited inflammation as well as certain type of cancers by acting favorably on key genes.
Ironically, this is the dietary approach advocated by Jim Stoppani, PhD, co-author of “PrayFit: Your Guide to a Healthy Body and a Stronger Faith in 28 Days.” Says Stoppani: “This not only makes the diet easy to remember, but it ensures that you are taking in a well-balanced diet that provides adequate amounts of quality protein for repair and regeneration of tissues, healthy sources of carbohydrates for energy, and healthy fats for proper brain function, cardiovascular health and joint function. When these three macronutrients are eaten in equal quantities (and in proper amounts), fat loss is optimized, while important muscle tissue is spared. In addition, research shows that when protein and carbs are eaten in equal amounts, brain function is optimized, allowing you to be more efficient at work and on all cognitive tasks – such as your daily devotionals!”
It is worth noting that those with other considerations such as intense training or preexisting health conditions will likely need to alter their macronutrient intake accordingly but as the research shows, this type of dietary balance has plenty to offer for the general population.
>> For a glimpse at how balanced nutrition plays out, pick up our book by clicking here. You can find plenty of workouts to go with your redesigned diet right here at PrayFit.com everyday, or you can try our starter training program by clicking here.
Those Who Have Heard
"How, then, can they call on the one they have not believed in? And how can they believe in the one of whom they have not heard? And how can they hear without someone preaching to them?" --Romans 10:14
Read: Romans 10
Those of you who periodically stop in at the prayer requests section of the PrayFit forum may know that I struggle mightily with the plight of my younger brother. At 30, his body is beginning to fail him. He is plagued by intestinal distress, some vision loss, dangerously high blood pressure and numerous other physical ailments, nearly all of which are the result of his own stubborn insistence on living the way he wants.
As both a big brother and someone who has made a career out of fitness, you can imagine how difficult it is for me to watch my brother destroy his body, one Big Gulp, one pack of cigarettes at a time. Over the years, I've discussed the gospel of health with him and have tried to be the kind of fitness witness he can mold himself after. Alas, he has heard the truth and still refuses to believe. Tragically, a slow and willful death is all that awaits. And for what? The comfort and ease of doing what feels good?
Today, there are so many people who have heard and do not believe. There are those who know the consequences of physical inactivity, smoking and poor nutrition yet continue to dishonor their bodies. There are also those who would thumb their noses at news of the resurrection of Christ, forgiveness of sins and the heaven that awaits, all in the name of living a life without moral consequence or conviction. Both roads lead to death. Friends, the One that gives life wants you to choose Him, just as much as He wants for you to thrive physically.
Some people never get the chance to hear the good news. So consider yourself blessed! You have heard. Now what will you do?
--Eric Velazquez
WILLFUL DESTRUCTION A few eye-opening facts about the most troubling health problem in America
--The annual healthcare costs of obesity in this country are $147 billion a year. This could rise to as much as $344 billion by 2018, according to one major study.
--Obesity has become one of the most expensive health problems in America today, surpassing smoking, according to a study in Health Affairs.
--Two-thirds of Americans are overweight although 85% of Americans characterize their lifestyle as somewhat/very healthy.
--Obese employee sick days total approximately 39 million workdays and 63 million doctor visits yearly.
--12 million Americans are considered severely obese, defined as more than 100 pounds overweight.
--Nearly a third of the children in this country are overweight and some experts believe up to one third of children will suffer from diabetes at some point in their lifetime.
--For the first time in the history of our nation, some medical experts warn that this younger generation may be on track to have a shorter life span than their parents as a direct result of the obesity epidemic.
Source: CNBC's "One Nation, Overweight"
Here I Am To Worship
"I will praise you, O Lord, with all my heart." --Psalm 138:1
Read: Psalm 138
Here I am to worship. If it's been a while since you've been to the gym, whisper it to the Lord as you open that door. If you're starting to walk after work with your spouse, pray it together as you take that step. Maybe you're about to take a swim, go for a jog or start your at-home DVD. Whatever the case, say it: Here I am to worship.
And as you do, remember -- it's not about the mirror, or lower bodyfat, or the muscle. Those things may happen, they may not. If they do, consider them gifts of obedience and blessings of diligence. But we believe it warms God's heart when we take care of ours. So go ahead. Lift, run, walk, swim, stretch. Have church. After all, you are a temple.
--Jimmy Peña
MENU MAKEOVER: Bread Pudding By Dana Angelo White, MS, RD, ATC
With the kiddos being back in school, those after school snacks are back in business. And soaked in sugar, eggs and half-and-half, bread pudding is decadent to say the least. Good news: it’s possible to cozy up with a tasty version of this comfort food for less calories.
Nutrition Facts Classic bread pudding recipes can have over 600 calories and 30 grams of fat per serving. If you’re using doughnuts and buttery croissants instead of bread, you’d be lucky to keep things under 1000 calories.
The basic recipe is simple, combine bread with custard and bake. To lighten things up, you can use smarter ingredients at each stage of the recipe and keep portions to about ½ cup per person.
Bread Dense or sweetened breads will undoubtedly have more calories and monster portions just aren’t necessary. Consider using whole-grain bread for tummy-filling fiber and figure on 4 to 5 cups of cubed bread for 8 servings.
Custard Replacing half-and-half with low fat milk saves 200 calories and 25 grams of fat per cup. Don’t worry about the thinner consistency of the milk -- eggs help thicken the mixture and allow it to bake without separating. For every 2 cups of liquid, add 2 eggs and ½ to ¾ cup of sugar.
Extras Boost flavor (sensibly) with any of these embellishments: • Add 2 cups of fresh fruit or ½ cup of dried fruit • Sprinkle the top with cinnamon and sugar before baking • Mix in ¼ cup dark chocolate chips • Add 2 tablespoons of rum or orange liqueur to the custard
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.
In The Temple
"The blind and the lame came to him in the temple, and he healed them." --Matthew 21:14
Read: Matthew 21
When Jesus entered the temple, what He found didn't resemble its purpose. It didn't take Him long to overturn some tables and drive out those who mistreated His holy place. Interestingly, the very next verse says, "The blind and the lame came to him in the temple, and he healed them."
Friends, the enemy wants us to abuse the temple, this body. He wants us to either neglect it so we can't live an abundant life, or he wants us to lose perspective with vain eyes. If you can't see beyond the physical, or if you haven't given your health enough attention, ask Jesus to overturn some tables. He can rebuild what we've destroyed. After all, it's His temple. And that's where He heals the blind and the lame.
--Jimmy Peña
WORKOUT OF THE WEEK: 24-MINUTE COMPLEX
After a five-minute warm-up, you'll dive right in to the lower body complex. Move from exercise to exercise without rest. Once you have completed the leg complex, you'll move directly into the upper body complex. Keep the same cadence, moving quickly between exercises -- minimizing rest will help you keep to the 24-minute mark we've assigned here. If you adhere to the "rest minimal" policy, the 24-minute mark should get you through the lower body and upper body complexes four times each.
The pace provides a powerful fat-burning punch and the multi-joint nature of the exercises creates a powerful metabolic effect, which extends your calorie burn long past your final rep. This workout can also produce measurable gains in strength and endurance fairly quickly. To start, try this workout 2-3 times per week, always on non-consecutive days to maximize recovery between sessions.
LOWER BODY Static Wall Squat (hold a 90-degree squat against the wall for 1 minute) Jump Squat (1 minute) Static Wall Squat (1 minute)
--Hold your wall squat in a position that puts your thighs parallel to the floor. If you can't hold this position, you can increase the angle at your knees so that you are standing slightly taller. But try to start as low as you comfortably can, moving up the wall only as you fail at the lower position.
UPPER BODY Push-Up (complete as many push-ups as possible for 1 minute) Plank (hold the plank for 1 minute) Push-Up (complete as many push-ups as possible for 1 minute)
--If you need to modify and do your push-ups from the knees, please do so. Ideally, you should resort to the knees version only once you have failed the standard version -- even if it's only a few. This will ensure that you progress toward being able to complete more standard push-ups in the long run.
A Stone and a Sling
"So David triumphed over the Philistine with a sling and a stone; without a sword in his hand he struck down the Philistine." --1 Samuel 17:50
Read: 1 Samuel
For whatever reason, I've thought a lot lately about the young David. In fact, I've sent a few Tweets this week as I've considered the day he floored the giant. Not sure why, but in my mind I find myself with a sling in one hand, while rolling a stone between my thumb and index finger in the other. I want to pick a fight.
A week removed from a funeral and arguably one of my life's most difficult times, you'll forgive that I'm kinda reflective; taking a lot of deep breaths. Please excuse the imagery but words of wisdom echo down the corridors of my brain while tamed courage paces back and forth within my self-imposed and carefully designed cages. Friends...it seems my health, my faith, my income, stewardship, prayer life, and my thought life all deserve and require a glance down at my stone and sling. What am I waiting on? What are you?
I think it's time to say, "Goodbye, comfort zones" and "So long, easy." In fact, in the time that it's taken me to write today's entry, I've realized that I don't have to pick a fight. The fight is waiting for me. It's raging. I gotta get in it. Do you?
What battles did you avoid this week? Was your pride bruised? Did vanity get the better of you? Did self-control actually lose it? Well, with mercy new each day and Jesus in our hearts, who do we have to fear? I have my stone and sling. Got yours? If the world needs proof that grace changes people, here we come.
--Jimmy Peña
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!
Full Hands In, Full Hands Out
"He told them, 'The harvest is plentiful, but the workers are few. Ask the Lord of the harvest, therefore, to send out workers into his harvest field.'" --Luke 10:2
Read: Luke 10:2
For anyone who has ever worked in the restaurant industry, you might be familiar with the phrase, "Full hands in, full hands out." This simply means that when you go into the kitchen, you take something from the restaurant floor, maybe empty plates or things that need to be put away. And when you come out of the kitchen, you bring something with you, like food to a table or cups to restock; whatever it is, you come out with full hands. This helps everyone work as a team and keep the ship running smoothly and effectively so that everyone has everything that they need.
I often relate this to my daily spiritual life as well as my physical stewardship. I am surrounded by so many that add to my life and allow me to have “full hands in" -- family support, church, or a close friend, for example. When we receive, we must also turn around and share that with others. Maybe it’s love, a healthy recipe or tip, or even a life lesson. But I am praying that I am able to be a river and not a reservoir. I want to allow His blessings to flow to me and through me. Full hands in, full hands out.
--Allison Earnst
Question: How can you and I become a river that flows into someone's life today? What blessings have you received that you can now offer to others? Make that part of your day's agenda. And, if possible, be a blessing to someone without them even knowing where it came from.
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.
HEALTH TIP: TAKE IT OUTSIDE Do you workout in a gym? In your home? Well, if you are finding it tough to reach your fitness goals or if you're looking to rejuvenate your program, you may want to take it outside. Research offers some positive research on just how important a little Vitamin Sunshine can be for your training this summer.
Carry Your Purpose
"'Go into that village over there,'" he told them. 'As you enter it, you will see a young donkey tied there that no one has ever ridden. Untie it and bring it here.'" --Luke 19:30
Read: Luke 19
Earlier this year, I happened to mention the donkey that Jesus rode on Palm Sunday. I know for certain I'm not the first person to talk about that donkey, but I may be the latest to find this story so amazing.
There he was. Tied up. Who knows how long he'd been waiting? The most insignificant of animals with an inconsequential life. No thoroughbred blood running through his veins. His next meal was his only solace between chores. A helpless laborer, a meaningless creature. When...all of a sudden...
If you're like me, you've questioned your significance. Is this really what I was meant to do? Well, the next time you ponder your purpose, think of that donkey. Jesus asked for him specifically. Sure, the Lord could have chosen any method of transportation, but He chose him. Uniquely qualified, his purpose was to carry Jesus to His.
Forgive my imagination, but I like to think that a donkey nobody had ever ridden knew exactly who he carried. I bet he did his best to make Jesus proud. Of course we don't know what the Lord said to him as He got off and walked away, maybe nothing. But this writer likes to think that as the crowd took Jesus the rest of the way, that little donkey stood taller than ever. After all, Jesus, the Maker, needed a ride.
--Jimmy Peña
Question: Have you ever pondered your purpose? Ever wondered what Jesus could use you for? No matter what your life's calling or trade, there is someone you know or someone you don't who is empty and lost. You're hand-picked. Like the donkey in our story, you may be the carrier of their only hope. So, deliver.
PRAYFIT NUTRITION: MILK There’s a good alternative for those sensitive to cow’s milk
If you’re sensitive to cow’s milk, you might try the goat variety. Did you know that goat’s milk has more essential amino acids and more omega-3 fatty acids, calcium, phosphorus and magnesium than cow’s milk? With all that said, its protein is easier to digest than cow’s milk and has less lactose. Wondering about the taste? It’s a bit on the sweeter side.
Two Tributes
"Then he said to them all: 'Whoever wants to be my disciple must deny themselves and take up their cross daily and follow me.'" --Luke 9:23
Read: Luke 9
Undeniably effective for building strength and changing the way your body looks, feels and performs, the squat also happens to be remarkably humbling. As I was looking at today's scheduled workout, I started to look for excuses to avoid my date with the barbell, but then it hit me: I should be thankful I can squat at all.
You see, while I was here racking my head for reasons to avoid this workout, a close friend of mine was struggling with a physical ailment, longing for the day when he could once again test his mettle in the squat or any kind of physical fitness for that matter. He would do anything to get under that bar, to feel the weight pressing him into the floor, to tremble through that uncertain descent skilled squatters so willingly endure -- and to rise again.
This friend of mine who would give anything to trade places with me on my toughest training day of the week reminds me of another Who traded places with me for all my days to come -- of One who willingly carried the crushing weight of the cross and a certain descent into the tomb, only to rise again.
So today, tossing aside my fears and hesitations, I paid physical tribute to two friends. For one, I squatted. And for the other, I knelt.
--Eric Velazquez
Questions: Do you take your ability to exercise for granted? Do you think training can be a God-pleasing act? Do you have people in your life that are physically unable to workout? Does that change your perspective on utilizing your physical gifts or striving for better health?
EXERCISE IN FOCUS: BODYWEIGHT SQUAT You don't have to settle yourself under an Olympic barbell to reap the benefits of this exercise
Bodyweight Squat | Focus: Legs, glutes, hamstrings, lower back | (VIDEO)
Stand with your feet about shoulder-width apart, a light bend in your knees and your toes turned out slightly. Keeping your head neutral, abs tight and torso erect, bend at the knees and hips to slowly lower your body as if you were going to sit down in a chair. Pause when your legs reach a 90-degree angle, then forcefully drive through your heels, extending at your hips and knees until you arrive at the standing position.
50 - Percent greater calorie burn when performing the squat, as compared to the leg press.
4 - Percent greater strength when performing squats in a Smith machine apparatus, as opposed to a free standing squat.
1000 - Total, in pounds, of Robert Wilkerson's (UK) record-setting raw squat in 2011.