SHEEP AMONG WOLVES

May 18, 2010Read: Matthew 10

"I am sending you out like sheep among wolves. Therefore be as shrewd as snakes and as innocent as doves." --Matthew 10:16

Finish this sentence with the name of your profession: I'm a forgiven, passionate, fully-devoted follower of Jesus Christ, cleverly disguised as a ________________.

In my case, I fill the blank with "fitness expert," but you might write in lawyer, doctor, teacher, student, body shop manager or homemaker.

But no matter what, take courage. We're everywhere.

--J.P.

SUSTAINABILITY The key to long-term health lies in balance

Did you try yesterday's PrayFit Workout of the Week? If so, you know that it's a five-day challenge where your goal each day is to improve on what you did yesterday. Getting after it today, however, may seem a bit difficult if you're sore or fatigued from yesterday's session. But don't walk away from the routine just yet -- this lack of commitment may be habit forming.

Many people have long-term fitness or health goals, yet so many begin diets and fad routines that have short-term lifespans. As a rule of thumb, pick a plan that you can sustain for years, or indefinitely. If it seems unreasonable or impractical, it probably is. But the only way to learn what is sustainable and what is not, is to try proven meal plans and fitness routines -- such as those here at PrayFit -- and challenge yourself to see how you do. What looks difficult on paper, for example, may not be as tough once you start building positive healthy habits. Remember, body, mind and spirit are incredibly adaptable.

That's why I'm so proud of our latest work, EXTRA LEAN: The Fat Burning Plan Which Changes the Way You Eat For Life, which I co-authored with Mario Lopez. While people are losing a lot of weight initially, it's really about the principles they're learning that will make the most difference in the long run. It's about balance -- a comfort zone that lies firmly at the middle of dietary extremes. Success, as it turns out, is immensely dependent on sustainability. PrayFit, not coincidentally, lives at the crossroads of productivity and sustainability.

A CHAMPION'S DNA

May 17, 2010Read: Luke 17

"One of them, when he saw he was healed, came back praising God in a loud voice. He threw himself at Jesus' feet and thanked him." --Luke 17:15-16

Our DNA is remarkable. Our microscopic fingerprint. A double-helix with 25,000 regions of genes that tell the body how to build itself. And we're getting better at reading it. Want to know if your child has the genetics of an all-pro athlete? There's a gene for that. Or maybe even more importantly, there's a gene that determines motivation to become an all-pro athlete. One's genetic make-up can tell us so much about our future. The smarter we get, the better we'll be at predicting all sorts of things from the likelihood of certain illnesses to athletic ability.

Aren't we glad that Heaven isn't determined by our DNA? When ability falls short and capability fails miserably, Jesus touches our hearts and leaves a permanent imprint of a nail-scarred hand; the only statistically significant indicator of one's destiny.

--J.P.

PRAYFIT WORKOUT OF THE WEEK Short on time and resources? Let this 20-minute, at-home, full-body blitz get your day (and week) started on the right note

Run in place for 1 minute. (you can also do jumping jacks and/or jump rope) Bodyweight squats for 1 minute Jump squats for 1 minute Rest 1 minute

Bodyweight squats for 1 minute Jump squats for 1 minute Rest 1 minute

Power Push-ups for 1 minute Standard Push-ups for 1 minute Rest 1 minute

Repeat Entire Sequence For additional work, add 2 minutes of crunches between the squats and push-ups.

If you liked today's workout, jot down your performance and beat the number of reps you were able to achieve in 20 minutes each day for 5 days. Are you up for the challenge? Remember, the ones who make a difference with their bodies, minds, hearts and souls are the ones who show up.

LET FRIDAY BEGIN

May 14, 2010ReadL Psalm 121 "My help comes from the Lord, the maker of heaven and earth." --Psalm 121:2

It's Friday. The ninth inning. The fourth quarter. The last period.

When coaches encourage their players to "leave it all out on the field," it's not to sure-up a victory or avoid defeat, but more so to prevent regret either way.

Of all people, Jesus understood Friday. If anybody ever had cause to hesitate before Friday's first step, He did. But He finished the game. He suited up and took on the best the world had to offer by offering himself for the world.

Kinda takes the sting out of our Friday, doesn't it?

--J.P.

FORM RULES Next week, we'll begin providing a "Workout of the Week," and before we do, we always like to stress the importance of body alignment during a lift. No matter what, remember there's nothing more important than safety, and it all starts with spinal alignment.

Proper alignment consists of a slight curvature in the lower back, a slight outward protrusion in the thoracic spine, and a slight, natural curvature (reverse S curve) of the cervical spine. One way to maintain such alignment throughout a training session is to constantly make sure that your chest is up, back is flat and your head is neutral. For example, as you prepare to get into position for a bent-over row, you should be reminding yourself, “Chest up, back flat, head straight.” The more you make this a practice, the more it’ll become second nature. And such a reminder should be applied to practically every single exercise, because doing so ensures not only your safety, but also puts you in the strongest possible position for the lift. Unless you’re performing a stiff-legged deadlift, which allows for the slight rounding of the lower back, you should always keep to this axiom.

STAND BY FOR NEWS!

May 13, 2010Read: 1 Kings 10

"But I did not believe these things until I came and saw with my own eyes. Indeed, not even half was told me; in wisdom and wealth you have far exceeded the report I heard." --1 Kings 10:7

I'm likely dating myself but I grew up listening to Paul Harvey on the radio. Many of you might remember his opening line, "Hello Americans, this is Paul Harvey. Stand by for news!" with added emphasis on "news." Others might recognize his classic closing salutation, "Paul Harvey...good day!"

But my favorite part of his legendary broadcast was a frame called, "The Rest of the Story," where we'd wait in wonder as he took us down a historical path on any number of subjects before finally unveiling the surprise at the end.

Our lives might be a lot like a Paul Harvey story. After all sorts of twists and turns, pitfalls and mountain tops, breakdowns and breakthroughs, God will unveil Heaven. And though we've read about streets of gold and those gates made of pearl, we will someday see how words failed. And I like to think that maybe, just maybe, God will look at you and He'll look at me with tear-filled eyes and say, "And now you know, the rest of the story."

--J.P.

ANSWER TIME In keeping with today's theme of unveiling something, I thought I'd give the answer to the quiz from earlier in the week. Here's what we asked:

1.T or F:You can lift more weight during a Smith machine bench press than a standard bench press. 2.T or F:You can lift more weight during a Smith machine overhead press than a standard barbell overhead press.

Answers: 1) F 2) T

Why: Whenever you're talking about machines, especially the Smith machine, you have to consider the fixed path. And some people automatically assume that since the Smith machine removes the need to balance the weight and that all you have to do is press, then surely any exercise would be easier on the Smith than on a standard exercise. However, during some standard exercises, the bar takes a slight arc-like curve in order to be performed best. The bench press is a good example. For someone to perform best on the bench press, the bar goes down to the lower chest then up and over the face and not straight up to the ceiling. So the Smith prevents that strong, powerful arc making it more difficult than the standard version.

The same reasoning that makes the Smith bench more difficult than the free-weight counterpart is why the overhead press press on the Smith is easier than the standard overhead press. Both have a straight up and down motion so when you remove the need to rely on stabilizer muscles to balance the weight, then yes, the Smith move is in fact easier than the barbell version.

And that, folks...is the news.

THE BIGGER PICTURE IS YOU

May 12, 2010Read: Psalm 139 "I praise you because I am fearfully and wonderfully made." --Psalm 139:14

Have you ever noticed that when you're shown a photo, the first thing you do is look for your own face? Mission #1 is to find yourself in the frame, and only after you've done so, can you fully enjoy the bigger picture. Not sure why, maybe it's just our nature.

Aren't we glad God does the same? Take a snapshot of the world and all He sees is you. To Him, as it turns out, we are the bigger picture. (So smile!)

--J.P.

PRAYFIT NEWS: To all of you who haven't heard, PrayFit: Your Guide to a Healthy Body and Stronger Faith in 28 Days is now available for pre-order at Amazon.com! To order yours today, click here. For those of you who have pre-ordered already here at PrayFit.com, feel free to order direct through Amazon to ensure speedy delivery when the book drops in December!

THE MACHINIST Up your safety, keep your gains with machines

Many experienced gym goers tend to shun machine work, arguing that free weight moves are the best -- and maybe only -- way to build serious strength or muscle.  The truth is that free weights should form the base of your resistance training program but machines definitely have their place.

The iron lovers would remind you that machines take you through a predetermined range of motion, limiting the involvement of smaller, stabilizing muscles with a given exercise. For a beginner, however, this is a perfect training tool -- you can move the weight without worrying about balance or possible limiting factors with other muscles. For example, you may not be able to bench press a ton with a set of heavy dumbbells, but you may be very strong on a seated, machine version of the same exercise. The exercise will still target your pecs -- and, to a smaller degree, your deltoids (shoulders) and triceps -- and prepare you for an eventual transition to dumbbells and barbells.

Another big perk? You can train heavy with machines by yourself. No need to drag someone away from his set to make sure a bar doesn't crush you. Simply sit, place the pin and press away.

Beginners: The bulk of your work can be on machines but as you gain strength and comfort with each exercise, you should start implementing light, free-weight moves.

Intermediates: Most of your moves should be free weight exercises but toward the end of your workouts, as energy wanes and form deteriorates, it's a good idea to use machines to reduce the risk of injury while keeping your workout volume the same.

Advanced: Everything works. Nothing works forever. As an experienced lifter, you should constantly be changing your routines. Try a machines-only week or two at the gym to focus on moving weight without the worry of injury. Or use a machine move at the end of each bodypart routine for your advanced work like drop sets, higher-rep sets or forced reps.

THE GUIDING LINE

May 11, 2010Read: 1 Corinthians 2

"However, as it is written: 'No eye has seen, no ear has heard, no mind has conceived what God has prepared for those who love him.'" --1 Corinthians 2:9

No matter how much I've studied the field of exercise physiology and regardless of my life's experiences, the last few days have reassured me of one undeniable fact: I can't swim to save my life. I was reminded of that today after reading one of Prayfit VP Eric Velazquez's amazing articles on swimming and then hitting the pool myself for some rehab.

Not only can I not swim, but I never knew how important the solid black was at the bottom of the pool. To a land dweller, those lines mean nothing. But to a swimmer, amidst the waves, adjacent athletes and countless other distractions, it's a life line. Disregard it, and not only do you risk wasting time, but you miss the warning of the fast-approaching wall.

Lord, help us keep our eyes fixed on you. There's nothing worse than coming up for air to find we've drifted off course.

--J.P.

CALLING MR. SMITH

For those of you who hit the weights each day, this one's for you. Time to answer a few questions on one of the most helpful pieces of equipment in the gym: the Smith machine. This pulley-controlled system can help you gain muscle and strength but do you know why?

1. T or F:You can lift more weight during a Smith machine bench press than a standard bench press. 2. T or F:You can lift more weight during a Smith machine overhead press than a standard barbell overhead press.

EXTRA CREDIT! Think you got both answers right? The first one to list your answer below in the comments section, complete with "the why," and you could win your choice of a PrayFit hat or t-shirt! Remember -- the winner must get both answers right and be correct on the reasoning.

UNCOVERED

May 10, 2010 To all the PrayFit faithful, we give you your cover. We didn't want to wait another minute before showing you the beautiful cover that our publisher, Regal Books, has created with the manuscript. We are absolutely thrilled at what they've done. This first edition hits bookstores later this year, but we wanted to unveil the cover now to continue building momentum and familiarity with this blessing.

You can reserve a copy of our first run by clicking here.

Lord, we love you and we thank you for this blessing. May everything we do at PrayFit bring you praise. It's all about you, Lord. And we know that if you're not in it, it won't last. Thank you Jesus for salvation, for our health, and for this opportunity. Please bless it Lord, anoint it and send it. In Jesus' name, amen.

Without further adieu, we give you...your cover. Have a blessed week!

--J.P.

NEWSWORTHY

May 7, 2010Read: Matthew 28 "Therefore, go and make disciples of all nations." --Matthew 28:19

Isn't it interesting how quickly we want to share good news? The better the news, the sooner we want to spread it. Well, the good Lord answered many, many prayers when the doctor told me today that my neck was healing well. Today marked a critical, 12-week test point, and the doctor says I'm right on track. When I heard it, I hugged him. Seriously.

Isn't it interesting how we react when we hear good news? Especially when it's your good news. All day long, I found myself calling the family and friends who had been praying for the word. I even felt like telling the parking lot attendant and the guy behind the counter at the gas station. For some reason, they just had to know.

Friends, we've been made whole. When we accept Jesus, He cures our worst ailment. We have very good news to share, amen?

--J.P.

LOVELY BONES

So we've thrown a number of important items of bone health at you this week. Much of it may seem textbook but many of us just don't get enough of the basics which is why it's important for this kind of review. So here are the National Osteoporosis Foundation's top five steps of prevention of osteoporosis.

1 Get your daily recommended amounts of calcium and Vitamin D 2 Engage in regular weight-bearing exercise 3 Avoid smoking and excessive consumption of alcohol 4 Discuss bone health regularly with your doctor 5 Have a bone density test done

SELF-MADE

May 6, 2010Read: John 19 "Do you not know I have the power to have you crucified?" --John 19:10

You can't pick up a newspaper without seeing someone described as "self-made". Look to any industry, and there's someone who claims they got to the top on their own; the captain of a solo flight from rags to riches. Well, thinking we've made it to the top of anything alone is not only tough to swallow,  it's dangerous to digest. Like someone once said, "A self-made man runs the risk of worshiping their creator."

Pilate took that risk. He raised his resume in the face of Jesus and beat his own chest. "Don't you know?...I have the power? ...To have you crucified? But Jesus 1) was all-knowing 2) gave power to the hurricane and 3) willingly climbed on the cross.

So really, Pilate had no grounds to question, no room to boast and no evidence to presume. And neither do we.

--J.P.

(VITAMIN) D UP! A big part of bone defense involves this crucial vitamin

Vitamin D plays an important role in protecting your bones. Your body requires vitamin D to absorb calcium. Studies show that people with low levels of vitamin D have lower bone density or bone mass. They are also more likely to break bones when they are older.

The National Osteoporosis Foundation (NOF) recommends that adults under 50 get 400-800 International Units (IU) of vitamin D daily, and that adults 50 and over get 800-1,000 IU of vitamin D daily. There are two types of vitamin D supplements, vitamin D3 and vitamin D2 -- both are solid choices for bolstering bone health.

SUPER SAVIOR

May 4, 2010Read: Isaiah 53 "But he was wounded for our transgressions and bruised for our iniquities and by his stripes we are healed." --Isaiah 53:5

If you happened to see the Kentucky Derby last week, you were witness to a fantastic story, both on and off the track. One man's name was selected among 67,000 others, then given $100,000 to place a bet on any horse in the field. Winner take all.

When Glen Fullerton entered Churchill Downs that morning, all he had was a gift and a choice.  And after all the advice and the pre-race odds, he used both. The split-second that Super Saver crossed the finish line in front of nineteen other horses to win the fastest two minutes in sports, Glen Fullerton became a wealthy man.

It seems we walk into this life a lot like Glen did the Derby; with a gift, a choice and a super Savior to do the rest.

--J.P .

SAVING THE BONE SAVIOR What foods interfere with, or improve, the absorption of calcium? Continuing with our discussion on bone health, we want to briefly touch on those kinds of foods that might hinder absorption of the bone-boosting mineral calcium. Again, our source is the National Osteoporosis Foundation.

Foods with high amounts of oxalate and phytate reduce the absorption of calcium contained in those foods. Spinach, rhubarb and beet greens are examples of foods that are high in oxalate. While these foods can be an important part of a healthy diet, they are not good sources of calcium.

Legumes, such as pinto beans, navy beans and peas, are high in phytate. You can reduce the phytate level in beans or legumes by soaking them in water for several hours, discarding the water, and then cooking them in fresh water.

One hundred percent wheat bran is a food that provides fiber but is unfortunately also high in phytate. It is the only food that appears to reduce the absorption of calcium in other foods eaten at the same time (for example, eating wheat bran cereal with milk). If you are taking calcium supplements, you may want to take them two or more hours before or after eating any foods with 100% wheat bran.

A diet that is too high in animal protein, sodium, and caffeine can decrease calcium absorption. A person’s daily calcium needs increase when they get too much protein and sodium. You can offset the calcium loss from caffeinated drinks such as coffee and tea by adding milk or extra calcium to your diet. If you consume any foods or drinks that may interfere with calcium absorption, you may want to take your calcium supplements at a different time of day.

MIRACLE GROW

April 30, 2010Read: Luke 19 "'I tell you,' he replied, 'If they keep quiet, the stones will cry out.;" --Luke 19:40

Yesterday, I shared the following on Facebook:

"I know I'm getting older and much more sentimental, because few things in life nowadays are as great as overhearing my wife talking to her plants."

Can you relate? Her voice changes in pitch as she compliments and encourages. She apologizes to those not getting enough sun and to those getting too much. Supplying all that love simply brings her pleasure.

I like to think about how sentimental God must be. He cares for us, talks to us, feeds us and protects us. We're alive simply for His pleasure, and He loves to watch us grow. But the cool thing is, we're the part of His creation designed to thank and praise Him in return. If we get fulfilled when the things we love respond, just imagine God, seeing and hearing us do the same.

--J.P.

GOT BONES?

Next week we're going to be looking deep into bone health, with calcium as our primary focus. Calcium is a mineral that is essential for life, yet the majority of Americans do not get adequate calcium on a daily basis. And you can file the following under gross: Each day, our bodies lose calcium through skin, nails, hair, sweat, urine and feces. Uhh...ew. The human body cannot produce calcium on its own. That’s why it’s important to try to get enough calcium through the foods we eat.

DID YOU KNOW? When the diet does not have enough calcium for our body’s needs, calcium is taken from the bones? That's a less-than-stellar fact that more people should consider.  (Source: American Osteoporosis Foundation)

PRAYFIT: NEWS AND NOTES >> Thanks to your visits, support and prayers, PrayFit is now only months away from the release of its first book. Reserve it here! >> Baseball season is in full swing and PrayFit endorser Josh Hamilton is back in action for the Texas Rangers. Find out who else is supporting PrayFit by clicking here. >> Prayer. It's our push-to-talk connection to God. Here's what the rest of the PrayFit community is praying about this week. >> Journaling is an essential part of progress. Click here to start your own PrayFit workout journal or to leave comments with others.

GOSPEL'S LIGHT

April 29, 2010Read: Philemon 1

"I always thank my God when I remember you in my prayers." --Philemon 1:4

A bit of a detour today, but I wanted to update everyone on yesterday's events. I had the honor of meeting with the ladies and gentlemen of Gospel Light, the publisher of the first print edition of PrayFit, due in bookstores January 2011. Talk about surreal. I walked into a room and saw the over-sized cover of a book that you helped create. To say I had a lump in my throat would be an understatement.

So rather than our standard fitness devotional today, I'd like to take the opportunity to thank the PrayFit faithful for your prayers, thoughts, comments and feedback. You're the reason I was in that room yesterday and the reason I type this sentence. I would also like to publicly thank the folks at Gospel Light for the invitation, the hospitality and for believing in the concept of PrayFit.

But here's the truth: we've only just begun. We have a lot of work to do, and we need your help. While the room yesterday was full of sales agents, publicists and managers who are eager to spread the news, we need to do our grassroots diligence to get PrayFit into as many churches and homes as possible. So please, tell someone to give us a visit. Invite them to the intersection of faith and fitness. Show the site to your pastors and have them invite us to pay a visit. But most importantly, remember us in your prayers. We're here, with lumps in our throat, ready to help you and those you love get spiritually and physically fit.

In Jesus' name we train, Team PrayFit

EARLY BIRD: Make sure you get in on the exciting first run of PrayFit in print. Click here to reserve your copy today!

JUST SAY THE WORD

April 28, 2010Read: Matthew 8 "The centurion replied, 'Lord, I'm not worthy to receive you into my home, but only say the word and my servant will be healed.'"  --Matthew 8:8

Last night I received a call from a good friend I haven't spoken with in a while. He was calling to see how the healing was going. I told him we're waiting on the May 5 check-up to make sure all is well. He replied, "We're just going to say the word, pray and believe." I immediately thought of something I read from Max Lucado:

I love the story of the private who ran after and caught the runaway horse of Alexander the Great. When he brought the animal back to the general, Alexander thanked him by saying, “Thank you, captain.” With one word the private was promoted. When the general said it, the private believed it. He went to the quartermaster, selected a new uniform, and put it on. He went to the officers’ quarters and selected a bunk. He went to the officers’ mess and had a meal. Because the general said it, he believed it.

Like the centurion, the private, or as my dear friend so perfectly reminded me...let's just take Him at His word. When God says it, let's believe it. Amen?

--J.P.

RAPPING ABOUT REPS Learn more about how to select weight and rep ranges for max results

So, we've been getting a number of good questions regarding rep ranges and rep max (RM), so whether you're just joining the conversation or you've been here all week, here’s a quick review of the general rep range as it pertains to a particular goal and its associated RM percentage.

Reps              Reps   %RM Size                 8-12     70-80 Strength       3-6       85-100 Power            3-8       0-80

Max Math: A Review Research shows that if you don’t know your 1RM, you can still estimate it with accuracy as long as you can determine at least your 5RM. So we’ve provided an equation of determining your 1RM through your 5RM. Since many of you might train alone, and the ability to test your 1RM might prove difficult or even dangerous, this could be your best way to go. To test yourself, choose a weight with which you can do five reps to failure. Then plug that 5RM weight (in pounds) into the following equations.

Upper body (5RM x 1.1307) + 0.6998 = 1RM

Lower body (5RM x 1.0970) + 14.2546 = 1RM

You can also use this handy reference chart anytime you attempt programs you might read here at PrayFit or in other fitness and training manuals. So for example, your 1RM corresponds to 100 percent of your rep max. Your five rep max is approximately 87 percent of your rep max.

Reps/%RM 1/100 2/95 3/93 4/90 5/87 6/85 7/83 8/80 9/77 10/75

A SEASON OF VICTORY

April 27, 2010Read: Revelation 7 "These are they who have come out of great tribulation, they have washed their robes in the blood of the lamb." --Revelation 7:14

Today a tradition continued as last year's World Series champions got the honor of visiting the White House and were congratulated by the president. Score the most runs and make fewer mistakes than any other team, and you get to meet the leader of the free world. If you win, you're in.

But the bible says Heaven will be a much different story. His story, actually. And while I have no idea what to expect, I do know we won't be there because of how well we performed or that we made fewer errors than the next guy. No, unlike a White House visit, a Heavenly home has a much higher price than anything our own sweat and tears could ever afford.

--J.P.

ASK THE TRAINER What is the point of knowing your one-rep max (1RM)?

Q: What is the point to knowing your 1RM as you talked about in yesterday's post?

--Catrina

A: Thanks for the question, Catrina. Well, basically, certain muscle fibers respond to a certain rep range. In other words, the fibers most responsible for tone and speed respond to a certain weight or percentage of rep max (RM), while the fibers most responsible for endurance respond to another percentage of one’s RM. It’s important for people to know what weight causes failure from 1-20 reps so that they can gauge what weight to choose for a particular exercise as they pursue a specific goal.

Someone who is wanting to gain strength wouldn’t necessarily reach for weight that would allow them to do 20 reps when they should be concentrating on sticking with weight that causes them to fail around six reps, since the strength fiber responds to weight that causes failure from 1-6.

Put simply, knowing what weight to use is as important for reaching your goals as, say, exercise selection, exercise order, rest periods or any other training variable. So calculate your rep max on key exercises and watch your body change!

NEIGHBORHOOD WATCH

April 26, 2010Read: Mark 12

"Love thy neighbor as yourself." --Mark 12:31

Sitting on our little porch, I'm watching Loretta add potting mix, dirt and water to plants and shrubs. The smell of barbecue from a nearby condo fills the air. Somebody's cookin' out. The neighborhood seems alive tonight. Sun-filled cheeks on neighborhood kids is evidence of a fast-approaching summer. It seems God has dropped me in an episode of Leave it to Beaver. Somehow you'd expect Wally to come strollin' by. But I know better. This is no Pine Street.

I know better because I know myself better. When was the last time we visited a new neighbor? Or went to see the widow down the street? Or invited the single dad to church? Not sure if you can relate, but we have more in common with Mrs. Kravitz than we do June Cleaver. In reality, however, our homes, apartments and condos are as much an opportunity to witness as gyms, offices and schools. Let's make it a point this week to do something in Jesus' name for those we live around.

--J.P.

KNOWING YOUR REP MAX

Many of the programs you read here at PrayFit are based upon your ability to estimate your one-rep max, or 1RM, the amount of weight you can lift on an exercise one time.

But research shows that if you don’t know your 1RM, you can still estimate it with accuracy as long as you can determine at least your 5RM. So we’ve provided an equation of determining your 1RM through your 5RM. Since many of you might train alone, and the ability to test your 1RM might prove difficult, this could be your best way to go. To test yourself, choose a weight with which you can do five reps to failure. Then plug that 5RM weight (in pounds) into the following equations.

Upper body exercise: (5RM x 1.1307) 0.6998 = 1RM

Lower body (5RM x 1.0970) 14.2546 = 1RM

IN THE SAME BOAT

April 23, 2010Read: Luke 8

"The disciples went and woke him saying, 'Master, Master, we're going to drown.' He got up and rebuked the wind and the raging waters; the storm subsided and all was calm." --Luke 8:24

I wonder if the disciples were the ones who coined the phrase, "We're in the same boat." I'm curious because theirs wasn't the only ship on the raging sea that night. All the other vessels battled the same wind and the same waves, but the difference was the boat's manifest. So maybe it was an epiphany. Amidst the crushing waves, "Hey, wait a minute, we're in the same boat as God!" Or maybe it was disbelief at the storms audacity. "Surely the storm should spare us since we're in the same boat with the Lord."

Either way, without Him the disciples stood no chance with no other choice. So they woke the only one who could put the sea to sleep. Which makes me think, maybe it was Jesus who first said it. When the sun peaked through the clouds and began warming faces on a glassy sea, maybe Jesus said, "Don't be afraid. I wouldn't let anything happen to you. We're in the same boat."

--J.P.

ARTIFICIAL INTELLIGENCE

Is drinking diet drinks a smart idea? First of all, I'm of the mindset that diet drinks are so full of all things artificial that they'll do as much harm as good ol' sugar, if not more. Secondly, diet drinks tend to give a false sense of hope. Recent studies have shown that people who drink diet sodas have a higher occurrence of being overweight compared to those who don't drink them. One of the reasons they state is that when people drink diet soda, they feel it gives them license to eat poorly in other areas and times during the day. Drink them if you must but next time you're thirsty, you might want to reach for some H2O instead!

LOVE WORKS

April 21, 2010Read: John 13 "By this all men will know that you are my disciples, that you have love for one another." --John 13:35

Not sure what the commercial was selling, but I'm sold on their greater message. A baby drops a blanket, a man picks it up, and that act is witnessed by another who selflessly helps someone else; so on and so forth like a good deed domino effect. Some call that "karma," or maybe how the "energy of the universe gives back", but God just calls it love.

The person sitting next to you in class, the last customer of the day, the slow driver, the stubborn boss. Someone around us just might be questioning the inconceivable and unbelievable love of God. Will they find their answers in the gospel according to us?

--J.P.

FIFTEEN MINUTES TO FIT Mix in this progressive power workout to get trim (and fast)

Want a jump start to your day? If you've got 15 minutes, we've got a way to spend 'em.

Pick a point about 50 yards away and after a brief warm-up, sprint (or walk or jog as fast as you can) to that point and walk back to the start. As soon as you're back to the start, repeat the sprint. Using a stopwatch or clock, continue this sprint/walk regimen for 15 minutes. Make sure you remember how many times you're able to make the up-and-back trip, because you'll need to beat that number for the next five days. If you do it 10 times today, you'll need to do at least eleven tomorrow, and so on.

This interval-style workout will help you build speed and stamina, while burning fat. Done on an empty stomach, it can do even more for your fat-burning furnace.

THE STANDARD

April 20, 2010Read: Hebrews 13 "Jesus Christ is the same yesterday, today and forever." --Hebrews 13:8

There's a great scene in the classic movie, Hoosiers, where the aging coach (Gene Hackman) leads his young team onto an empty court hours before the state championship. The intimidating arena was something the young team from Hickory had never dreamed of, let alone seen.

As the team's collective jaw dropped at the enormity of the venue, Coach quietly took out a tape measure to determine the distance from the basket down to the floor. With the team huddled around him, Coach revealed that the measurements matched those of their humble court back home, and the kids quickly realized the lesson: No matter how daunting or unexpected the surroundings, the standards of the game remain the same.

Aren't we glad that no matter how much the world changes around us, God's word--the standard--never does.

--J.P.

TOP OF THE MORNING

Yesterday, we espoused the virtues -- which are many -- of oatmeal. However, that high-fiber, cholesterol fighting breakfast staple is not alone in the category of powerful morning fuel. Here is another complete breakfast option.

2-3 eggs A perfect protein source, eggs are a great way to start your day. Not only do they provide muscle-building amino acids, but they can also stave off cravings that may come through between breakfast and lunch. You can reduce the number of yolks you have if cholesterol is a concern.

2 slices of Ezekiel bread 1 Tbsp natural peanut butter Ezekiel bread is great because like quinoa, Ezekiel bread has all of the essential amino acids (essential meaning your body needs them from food). That means that it is not only a slow-digesting complex carb, but it is also a complete protein.  Opt for the regular version of Ezekiel bread as opposed to the non-sodium version and refrigerate it to extend its freshness. Ezekiel is a great choice, even for those on low-carb diets. The peanut butter provides healthy fat and good protein and will help you feel fuller longer and help curb your appetite.

Chase it all down with some water to hydrate and a splash of orange juice to quickly stock your muscles with fuel and you're good to go.

>> WHAT'S ON YOUR BREAKFAST MENU? Share your healthy breakfast combos and tips in our recipes section!

BIG HEART

"Man looks at the outward appearance, but the Lord looks at the heart." --1 Samuel 16: 7

Secretariat was fast.

As one of the top three thoroughbreds of all time, Secretariat was in a class by himself. In fact, no other horse has ever run 1 1/2 miles faster than Secretariat. ESPN's Top 100 Athletes of the 20th Century ranks Secretariat at 35th, and is one of only three non-humans on the list. The other two were also horses, Man O' War (84th) and Citation (97th). Of the greatest sports performances of all time, Secretariat's run at the Belmont Stakes is ranked second only to Wilt Chamberlain's 100-point game. And on his way to a still-standing Kentucky Derby record, Secretariat ran each quarter mile faster the one before it, unheard of before or since.

Like I said, Secretariat was quick.

And while Secretariat was the only horse to dawn the covers of Newsweek, Time and Sports Illustrated, no accolade or award comes close to what separates him from all others; he was all heart. His exuberance when he ran was justified by what doctors found when he couldn't. After suffering an incurable hoof condition, the autopsy of Secretariat revealed his heart weighed an astounding 22 pounds, the largest ever recorded for a racehorse.

I wanted to share the story of Secretariat as I sit and wait for another run at the Triple Crown. Are we running the race harder than yesterday? Are we committing ourselves to spiritual and physical health with all our hearts? If so, or if not, tell it to beat. And...we're off!

--Jimmy Peña

FINDING SHADE

April 5th, 2010Read: Luke 5 "And he withdrew himself into the wilderness and prayed." --Luke 5:16

The understatement of the year would be to say that we at PrayFit have been blessed. Your faithfulness, encouragement and prayers have overwhelmed us. We've just completed a major PrayFit endeavor and we want to publicly give the Lord all the glory. We thank Him for who He is, for what He's done, for what He's doing right now, and for what He will do in the weeks and months ahead.

With that promise, we are going to follow His lead into our own wilderness for time of prayer, rejuvenation and rest. The next PrayFit entry will be Monday, April 19. We hope you have an awesome week -- maybe catch a few season-opening baseball games, while staying true to your workouts and quiet times. (Okay, ballgames optional, I guess.)

Blessings to everyone.

Team PrayFit