WHOLE WHEAT

June 16, 2010Read: Matthew 13

“ … they will weed out of his kingdom everything that causes sin and those who do evil.” –Matthew 13:41

Jesus’ parables were always good, but some of them are kind of scary. Take, for instance, the parable of the wheat field: A righteous man sows wheat in a field, but while everyone is sleeping, his enemy comes and sows weeds in it, too. When the plants grow up and become evident for what they are, the field hands ask whether they should go pull out all the weeds, but the righteous man says no—that might hurt the young wheat plants. Let them grow together to the harvest, and then go pull the weeds and burn them, and gather the wheat into the barn.

I always read those verses for the big picture they represent: Two kinds of people. Heaven and Hell. Reward and damnation. Scary stuff.

But as I was reading this chapter just now, I felt like the Lord showed it to me from a different angle. It’s not just the big picture--people who are weeds and people who are wheat, and the eternal fates each can expect. The Kingdom of God—the people of God—have both weeds and wheat growing in our hearts as individuals. We are wheat, but God is intent on removing the works of the enemy—“everything that causes sin” -- from our hearts so we can be gathered into His barn blemishless, whole, shining and pure. He doesn’t despise us for our woundedness and immaturity—He loves us. He knows we have to go through a process of growing up, and He wants to make us whole and perfect and well, because He is gentle and He is good.

And somehow, there’s nothing scary about that at all.

–Karla Dial

PrayFit guest writer Karla Dial is a freelance journalist based in Colorado Springs, Colo., and has been an avid fitness enthusiast for 10 years. You can check out her PrayFit workout journal by clicking here.

PRAYFIT Q&A: WHY WEIGHT?

Q: Great stuff all week on the various "tools of the trade" -- barbells, dumbbells and cables. But I don't weight train. Can't I just rely on my daily run or the occasional pick-up game to get me super fit?

A: I suppose we got ahead of ourselves. This entire week we've been talking about all the gems of the gym, but we could be taking some things for granted. Many of you might not yet feel the need nor have any interest in weight training. You run, swim, walk or do other forms of exercise. And for that, we're grateful. However, we wouldn't be doing our job if we didn't highlight the all-important "why" to weight train as well as some of the things you could be missing out on.

We believe this to be true: training with resistance is the most effective way to exact drastic and lasting changes in body composition. Put another way, if you're really really looking to build a stronger, leaner, healthier body, then it's time to end the wait for weights. But that is the bottom line -- here are the broad strokes on the benefits of weight training.

Increased muscle tone Increased strength Stronger bones Higher resting metabolism Better posture Decreased blood pressure

The list could go on and on, but just like everything else at PrayFit, training is not just about how the body looks, but how it functions and allows us to better serve God. When you consider all of the benefits of weight training, we hope all this talk about cables, dumbbells and barbells could be something you "pick up" in the near future. When that happens, let us know.

>> SHARE A RECIPE: We're looking for a few good recipes! If you fancy yourself a healthy eater, drop us the "how to" on a few of your favorite dishes in the PrayFit nutrition forum.

Originally posted 3/13/10.

ALL THE BROKEN PIECES

June 15, 2010Read: 1 Corinthians 14 "For God is not the author of confusion, but of peace." --1 Corinthians 14:33

I've never been very good at riddles. My brain just doesn't work like that. Crosswords? Forget 'em. For the life of me, I can't keep from looking up the answers in the back of the book. But puzzles? Well, that's a different story. Loretta and I enjoy a good puzzle.

Shopping for one is easy...you just find a cool picture, and that's it. You bring it home, spread the puzzle out on the table, prop up the box cover with the photo on it and get to work. It's not long before what used to be in pieces begins to take the shape of the goal.

But how easy would it be if you took away the box with the picture on it? Tough, right? Or what if you turned off the lights, what then? No wait, I know...what if you never saw what the picture was supposed to be in the first place and you turned the lights off? How easy would it be to put that life, I mean, that puzzle together?

For those without Christ, that's how they live. They piece together hours, days and weeks, assembling a life without Christ, come what may.

As Christians, our lives are not easily assembled either. Though we have Christ as our picture of perfection, the bible as our compass, and more than enough light for a million-piece-life, we still stumble and struggle to put it together. Yet deep inside, we have peace. You know, there are many around us -- at work, at the gym, at school -- who try and assemble their life all on their own who don't have that peace. They're going on feel alone. In fact, maybe someone you know comes to mind as you read this sentence?

Maybe the only piece of their puzzle that's missing is you? Let's commit to sharing Christ with someone today.

--J.P.

LOW-CARB DIETING: THE TRUTH Reducing your carb intake can have a drastic impact on your body composition There are plenty of good things to be said about carbs. They are vitally important to performance and overall health. However, some of you have tried the low-carb route. And if you're like me, you've enjoyed it. I'm here to tell you that I am a believer in low-carb diets and their benefits for your physique -- when done correctly.

Carbs are a curious thing. Here's what I mean: your body does not require carbohydrates to function. This is because your body can make glucose out of amino acids when necessary. In other words, in the absence of readily available carbs, your body will find a way to make glucose for our brains to function. So while for athletic performance, carbs are important, if you're trying to trim down and lose weight, there's nothing in the world with going low-carb within reason.

If you're beginning a low-carb diet, the first step you might take is modifying your nightly meal, making it a high-protein, moderately high-fat meal. Fish, like salmon, is a good choice for evening meals because it has high protein and high healthy fat. But the low-carb mantra does not mean no carbs -- simply modifying your daily intake of carbs at each meal can drastically change your body, especially if you're currently on a high-carb diet. If you do choose to begin a low-carb diet, don't neglect fibrous carbs and green leafy vegetables throughout your day.

>> THE LOW-CARB DEBATE: Do us a favor and hit the boards and let's discuss low carb diets!

Originally posted 1/21/10.

ASKING FOR DIRECTIONS

June 14, 2010Read: Proverbs 3

"Trust in the Lord with all your heart and lean not on your own understanding; in all your ways acknowledge Him and He will make your paths straight." -- Proverbs 3:5-6

This may come as no big surprise, but...I hate asking for directions. Whenever my wife and I are looking for a place we can't find, I would rather recklessly continue the search than to stop and ask someone who knows the way. I will do that thing where I turn down the radio, expecting that the silence may somehow reveal the address I'm looking for. If I'm the one in the passenger seat -- as is often the case when my wife are road-tripping together -- I will even become rude or indignant, passing the blame onto her, even as I hold the map in my hand. In this sense, I suppose, I am very much a man. And somehow, I rationalize, stopping for directions will make me less of one.

This prideful devotion to my inner alpha male has, more often than not, resulted in me losing more time and getting more lost. Worse, it's often made it more difficult for me to find my way back to the freeway -- my only point of reference on a map that I should have been paying more attention to in the first place!

The problem with free will is our natural tendency to depend on ourselves. We like to try to figure things out on our own -- this is not a male-only inclination. Getting where we want to go will then somehow carry with it some kind of honor or prestige. It's a control issue.

But as I've found over the years, the times when I've tried to plot my own course -- the times when I've tried to find my way without listening to the Lord's directions, without seeing the path He's plotted out for me -- are the times when I've ended up the farthest from where I was supposed to be, when finding my way back to my only reference point seemed too overwhelming to even try. Perhaps you've done the same. Maybe you've continued going the wrong way for so long, you wonder if you'll ever find your way back. But here's the beauty of it: no matter how wayward you are on your journey, if you just stop and ask Him for directions, you can be back on the right path in no time.

--E.V.

TABATA: A CLOSER LOOK Learn more about the benefits of this challenging training routine

Tabata is a great, time-efficient way to build muscle and burn fat. This interval-themed protocol involves selecting a weight you can handle for 15-20 reps and performing reps for eight mini "segments" of 20 seconds, followed by 10 seconds of rest.

Like it's cardio cousin, high-intensity interval training (HIIT), tabata's main benefit comes through excess post-exercise oxygen consumption, or EPOC. This means that tabata has you burning more calories long after the workout ends, even at rest. This helps you to burn more fat throughout your workout week. During the workout, the volume of work you do increases blood flow, thereby feeding your muscles with more oxygen, nutrients and fat-blasting and muscle-building hormones.

Click here for a Tabata-themed, PrayFit Workout of the Week, then read below for tips to get the most out of it.

1 Weight selection: You'll want to choose a weight that allows you to complete as many as 20 reps in your first set, ideally closer to 15. That may sound light but the short rest periods will naturally slow your pace each segment.

2 Rest: Your rest periods are set at 10 seconds and for this training protocol to be effective, you need to stay true to that. This will become difficult as the work segments drag on. You will likely be huffing and puffing, as tabata impacts your aerobic and anaerobic systems, but getting back to work on time will help you to absorb tabata's full array of benefits.

3 Progression: If you are completing more than 10 reps on your eighth segment of any exercise, bravo -- but it's time to increase the weight or make the move more difficult. Even those who are incredibly proficient at push-ups may find it difficult to surpass 6-7 good reps by the eighth segment.

>> TOUGHEST WORKOUT EVER: Do you remember your toughest workout ever? A workout that you didn't think you would make it through? Share yours on the PrayFit forums.

Originally posted 2/9/2010.

ON YOUR MARK

June 11, 2010Read: 1 John 1 "If we confess our sins, he is faithful and just to forgive us our sins and to cleanse us from all unrighteousness." --1 John 1:9

Well, we're at the end of marathon week. If you missed any of the entries, we hope you go back a few days and catch up. But on this final leg, I'd like to go back to what Loretta said at 4:00 a.m. the morning of the race. Sitting on the edge of the bed, with barely enough light to tie her shoes, she paused. Her unpinned race number lay beside her, along with the invitation to the race, and with a nervous smile she said, "Am I really doing this?" "You're ready," I told her. "I'll see you at the finish."

And when I finally found her, 26.2 miles and just over four hours later, amidst the crowd and celebration, you know what she did? After a long, happy, tearful hug, she showed me her medal. Did she win? Well, in my book, yes. But actually, everyone had one. The prize went to anyone who accepted the invitation to the race.

Friends, God invites us to accept Jesus into our hearts and lives. When we do, we join a race He's already won on our behalf. Our job is to trace His steps and help others do the same. See you at the finish?

--J.P.

RESTED DEVELOPMENT

One thing we haven't discussed in our PrayFit marathon week?  The importance of good rest following the race. In fact, experts say to take as long as a week or two to fully recover. Light activity like walking or easy swimming are excellent ideas to help the joints and muscles recover from the vigorous strain of a long run like the marathon, not to mention the weeks of preparation necessary to complete it.

Our plea to adhere to good rest is not limited to marathoners. If that were the case, few of us would be resting! So in general, our bodies need good rest and recovery time, so feel free to take time off every few months, performing mild activity for a few days at a time. Also, take time to get an adequate amount of rest each week. If you're sore, fatigued or otherwise limited, it could be your body's way of telling you to back off slightly. Serious lifters, for example, will train a single bodypart hard then rest it for a full week.

Rest will help your joints and muscles, while also providing your mind some time to recover.

PASSING THE FAITH ALONG

June 10, 2010Read: John 14 "You know the way to the place where I am going." --John 14:4

Hope nobody's tired of this week's marathon theme, because I'm definitely not running out of topics (Ouch!). But I did see something at the race last week that made me tilt my head and squint my eyes just a bit; something that seemed out of place--a relay team.

I never thought of a marathon as a team sport, but as it turns out, you can run relay-style. Every few minutes or so, I'd see someone run by carrying a baton they'd received from their forerunner, and I realized they're not in the race alone; for them to be running, there needed to be a hand off.

As believers, it's neat to think that as we run, we're collectively carrying a light that Jesus himself lit miles and miles ago. My forerunner was a sweet man named Henry Powell. Because of him, I'm in the race. And although I haven't always kept pace, because of my 'preacher man', I know where I'll be when I run out of road.

--J.P.

SO YOU WANNA RUN A MARATHON? (continued)

So if you have managed to stick to the site all week, you will have noticed a developing theme. First, we discussed how beginners should approach their training. Then, we spoke to intermediates. Today, we conclude with a training plan directed at our more experienced readers -- advanced runners who are looking to make a serious impression on the course.

ADVANCED: Advanced runners are veterans -- those who have been at it for at least three or four years that routinely log 35 to 40 miles a week, with a splash of interval training mixed in for good measure. Advanced runners have likely run the full gamut of races from the 5K up to the marathon. But even elite runners want to score that most prized runner's achievement -- the PR, the absolute fastest 26.2 miles you're capable of. They may also have ideas of crossing the tape first in a given division.

>> The Plan. "You'll have to be willing to hit 50 miles a week," anaerobic management coach John Sinclair (www.anaerobic.net) says. "For an advanced marathon effort, inadequate miles just won't cut it." At this level, your goal is to learn how to maintain a strong, solid pace for several hours. So, along with the standard long runs, you're going to spend two days a week developing stamina at half marathon, 10K, and 5K race paces. On Thursdays, you'll be served a marathon goal pace/tempo/cruise combo platter -- an extended effort that develops focus, strength, and the capacity to hold a strong pace as fatigue sets in. "Long runs and mileage get you to the finish line," says Sinclair. "Intensity in your training will get you to the finish line faster."

Source: Runner's World

A RUNNER'S WALK

June 9, 2010Read: Galatians 6 "Let us not become weary in doing good, for at the proper time we will reap a harvest if we do not give up." --Galatians 6:9

So there I was, packing up the truck to head back home. The marathon had long since ended, and Loretta was getting herself ready to leave. As I looked across the parking lot, I saw a few runners walking back from the venue. They literally looked like they'd been through a battle. I then went to check-out of the hotel and was surrounded by marathoners; medals hanging from each neck and numbers across their chests.

But you know what was interesting? I knew they had just run the race, not because of the medals and numbers, but by the familiar limp. Loretta had it too. She could hardly move. When we went into town to eat a few hours later, I saw people who either had no trouble walking or who had barely the strength to stand.

Battle tested. If you ran the race, it showed in your walk.

--J.P.

SO YOU WANNA RUN A MARATHON? (continued)

So yesterday, continuing our theme of running, we offered some practical beginner tips on how to get ready for your first marathon. But not everyone who runs a marathon is necessarily new to running. Many recreational runners routinely tackle longer distances but have still yet to run a full 26.2.  Today, we'll offer some tips for these intermediates for whom the finish line may already be in sight -- even if they don't know it yet.

INTERMEDIATE: If you regularly run 20 to 30 miles a week, and have done so for a year or more, you're an intermediate. Intermediates also likely do a weekly long run of 8-10 miles and have some experience with tempo runs or intervals. They've run 10K races and maybe even finished a half marathon. The rare, elite category of intermediates may have already run a full marathon but are now ready to set more challenging goals for their race times.

>> The Plan: "Long runs are the basis of marathon training, but at this level it's important to add some intensity to the program," says anaerobic management coach John Sinclair (www.anaerobic.net). So, you'll gradually increase the length of the weekly long run to adapt your mind and body to the rigors of running nonstop for several hours. But running 18 to 20 miles at a time isn't all you need, so you'll supplement these runs with some higher-effort running twice weekly, including sustained tempo runs at your half-marathon race pace. These promote aerobic strength and efficiency and will help you find that groove you'd like to be in when you run a longer race, according to Sinclair. You'll also be doing a smattering of speed work. For more specific tips, visit www.runnersworld.com.

CHEER ME UP

June 8, 2010Read: Hebrews 12

"Therefore, since we are surrounded by such a great cloud of witnesses, let us throw off everything that hinders and the sin that so easily entangles, and let us run with perseverance the race marked out for us." -- Hebrews 12:1

I know beyond a doubt that I'm not the first person to see heaven in a marathon, nor will I be the last. But standing among the countless other witnesses along the cement track just begged a comparison.

Maybe it was the blind runner holding on to his guide to get him through the miles. Or perhaps it was each coach strategically placed throughout the trail to encourage and motivate. (Each warrants a devotional all their own). But for me, it was written on a little girl's shirt as she anxiously awaited her daddy to come running. It simply said, "Cheer me up." Not "Cheer me on" or "Cheer me through" but "up". And with every passing group of runners, her shirt would come into view. Not knowing the context, I dismissed it.

But it wasn't until the race was over, while I was waiting in the designated Family Reunion area, that her shirt made sense. We too are being encouraged each day. By those we know and those we don't, and even by those we can't even see. And someday, when our race is over and the good Lord calls us home, we'll reunite with loved ones and strangers who have been anxiously awaiting our arrival --cheering us up -- all along the way.

--J.P.

SO YOU WANNA RUN A MARATHON? If you answered the above question "yes," PrayFit editorial director Eric Velazquez probably asked "Why?" with a look of confused pain on his face. But if all this talk of running has ignited a spark in your gut about taking on a marathon, we've done half our job. The other half would be for us to help you prepare. For that we look to our friends at Runner's World for some helpful training tips. If you're new to running, today's helpful tidbit is just for you.

BEGINNER: Who, exactly is a "beginner?" Well, if you've run 15 to 20 miles a week for at least six months, completed a 5K or 10K -- perhaps even something longer, you are a beginner. A marathon beginner can run five or six miles without collapsing afterward and want to gradually become a stronger runner with a marathon on the horizon.

>> The Plan. You're going to train just three to four days a week and gradually increase your weekly mileage from around 10-15 to 35-plus miles a week. The biggest key of all will be to gradually increase your mileage, especially that of your weekend long run. "The beginner needs to focus almost entirely on the long run," says anaerobic management coach Jon Sinclair (www.anaerobic.net), "but it's also good to throw in a little hill work and some aerobic intervals on alternate weeks to bolster your stamina and to liven up your training."

Lastly, we're going to have you running two low-key races -- such as a half marathon or 10K --  to get the feel of competition before the big day.

26.2: THE FINISH

June 7, 2010Read: Corinthians 9 "Do you not know that in a race all the runners run, but only one gets the prize? Run in such a way as to get the prize." --1 Corinthians 9:24

Twenty-six miles. Well, 26.2 to be exact. Driving back from San Diego, Loretta checked the online results for her first marathon. The four hours and 14 minutes it took her to run a little over 26 miles represented the culmination of countless days and weeks of preparation and sacrifice. And for a non-runner like her husband, it represented four hours and 14 minutes of pride and excitement.

Finding my perfect place on the course, I hunkered down. With camera in hand, I anxiously awaited the love of my life to turn the corner and head for home. And as I waited, I took some notes, some of which I'll share with you this week. It just so happens that a marathon is to a fitness writer what a farmer's market is to a chef; plenty of ingredients from which to choose.

Oh, and yes, Loretta turned the corner indeed. Just like I knew she would. With a flushed face, she put one foot in front of the other and ran right to me. Well, she finished the race (of course), but I took her home. All things being equal, somehow I think God understands the marathon.

--J.P.

THE FIRST MARATHON The name Marathon comes from the legend of Pheidippides, a Greek messenger. The legend states that he was sent from the battlefield of Marathon to Athens to announce that the Persians had been defeated in the Battle of Marathon (in which he had just fought), which took place in August or September, 490 BC. It is said that he ran the entire distance without stopping and burst into the assembly, exclaiming “We have won!” before collapsing and dying.

(Source: Wikipedia)

PRAYFIT WORKOUT OF THE WEEK: 26.2

You workout of the day is to run, bike, walk or swim for at least 26.2 minutes. Go as fast as you can and log your distance, either visually or by using a site like Map My Run (www.mapmyrun.com). Each day this week, run the same amount of time but increase the distance. More work in the same amount of time will get you great results, whether you're looking to improve cardiovascular fitness, endurance or just shed a few pounds.

THE FINE PRINT

June 4, 2010Read: Acts 2 "Peter replied, 'Repent and be baptized, every one of you, in the name of Jesus Christ for the forgiveness of your sins. And you will receive the gift of the Holy Spirit.'" --Acts 2:38

Car commercials make me chuckle sometimes. After the deep, melodic voice convinces and comforts you to purchase what's too-good-to-be-true, a speed talker recites the declaration of fine print: More money than you can afford due at signing, not available in all states, void where prohibited (which is probably everywhere or at least where you live), all outrageous terms subject to credit approval (which is highly unlikely).

We live in a strings-attached society. No wonder we're a tough crowd. Show us a good deal and we're looking for a trap door. Maybe that's why grace is a tough sell. The world just knows there's a catch. But if Heaven had fine print in a single breath, it might read like this: Payment for your sin is more costly than you can afford but Jesus paid your debt in full. Grace available to all the world and never prohibited. Grace is free it's a gift. Jesus loves you no matter your credit. Accept him today, don't wait.

Yep. Too good to be true. I'm sold.

--J.P.

GREEN POWER Harness the power (and flavor) of kale and cilantro

It's time to get your greens -- or more of 'em, as it were. By finding new ways to get kale and cilantro into your nutrition plan, either by adding them to salads and casseroles, you can get much needed immune help and vital nutrients.

>> Kale Kale eases lung congestion and is beneficial to the stomach, liver and immune system. It contains lutein and zeaxanthin, which protect the eyes from macular degeneration. It also contains indole-3-carbinol, which may protect against colon cancer. Kale is an excellent source of calcium, iron, vitamins A and C, and chlorophyll.

>> Cilantro Cilantro may be useful to treat urinary tract infections. Both the leaves and seeds aid digestion, relieve intestinal gas, pain and distention. It also treats nausea, soothes inflammation, rheumatic pain, headaches, coughs and mental stress. Cilantro is a member of the carrot family and is an excellent accompaniment to many Latin-inspired dishes.

THE CLOSER

June 3, 2010Read: Matthew 24 "No one knows about that day or hour, not even the angels in heaven, nor the Son, but only the Father." -- Matthew 24:36

Can I give you another reason why I love the game of baseball? The role of the closer -- someone who specializes in sealing the deal. See, in baseball you play until the game is over. Not the case in other sports. Take basketball for instance. There's a minute left, you're up five points and rather than drive to the basket, you run out the clock. In football, you take a knee. Soccer, hockey -- you name it. Most major sports have a way to play it safe. And don't get us started about ties!

I think we all have the tendency to play it safe on occasion. As Christians, we can get into a mindset of "I'm saved, I can coast, I think I'll run out the clock today." But days can turn into weeks and weeks, years. Which reminds me, in baseball, there is no clock. You don't know how long a life -- I mean -- a game can last. Thus, the need for a closer. Someone who does his best work at the end.

Recently I read that Billy Graham hopes to preach one more time before the Lord takes him home. Even though he struggles to stand, Billy still wants the ball. Talk about a closer.

Now, granted, we're no Billy Graham you or I. Nobody's waiting to hear our last words. Or are they? The fact that we're reading this sentence means we're still in the game and the ball is in our hands. So stay warm. We just never know when we'll be needed to take the hill.

--J.P.

KEEP MOVING The way of the walk is as powerful a health instrument as ever

One of the most basic things you can do to look out for your health is to simply put one foot in front of the other -- even at a leisurely pace. In other words, go for a walk! Take your spouse's hand, put the kids in the stroller, grab the dog and a leash -- just walk. New research continues to emerge, almost daily, that demonstrates the value of a casual stroll.

Researchers at the University of Pittsburgh, for instance, found that postmenopausal women who had walked regularly for more than a decade avoided heart disease, falls, hospitalization and surgeries far more successfully than their inactive peers.

In fact, starting your day with a walk not only offers a slew of health benefits, but it can also help you improve your body composition.

>> Try this modified walking workout. Walk slow for 3o seconds, then walk as fast as you can for 30 seconds, then slowly for another 30. Then walk with super-long strides for 30 seconds, then walk with a high-knee action for 30 seconds. Continue this sequence for 20-30 minutes. Increase the time of each phase by 30 seconds each day for five days.

TO HIGH HEAVEN

June 2, 2010Read: Matthew 18 "Then Peter came to Jesus and asked, 'Lord, how many times shall I forgive my brother when he sins against me? Up to seven times?' Jesus answered, 'I tell you, not seven times, but seventy times seven.'" --Matthew 18:21-22

Our sense of smell is pretty remarkable. Did you know that we can recall something we smell with 65% accuracy after one full year? Even more impressive when you consider that after merely three months, we can only recall 50% of what we see. From the sweet to the foul, one whiff and we might as well be time travelers. Let's face it, the nose knows.

Our hearts have similar olfactory characteristics. Maybe not for grandma's kitchen cupboard, but each heart has a nose for remembering the good, bad and the rotten. And at times, the ugly scent can linger longer than the others.  After all, it stinks to get hurt. Especially if it's by those we love. And even though we try to forgive, something can trigger a memory and the aroma of the old moment fills the air.

Aren't we glad that when we go to Jesus, our past doesn't leave a stench? Oh Lord, thank you for completely forgiving and completely forgetting. Please help us do the same.

--J.P.

DID YOU KNOW? The United States Department of Agriculture estimates that cropland production would need to increase by 74 million acres if Americans start eating the recommended amounts of fruits, vegetables and whole grains.

>> If you're looking for more staggering statistics on America's obesity problems, check out the hour-long documentary "One Nation, Overweight," airing all this month on CNBC. For air times, video, statistics and other info, follow the link below:

ONE NATION, OVERWEIGHT

QUESTION: What do you think is the main cause of our child obesity epidemic? Leave your response in comments below.

PORCH WITH A VIEW

June 1, 2010Read: Matthew 10 "Are not two sparrows sold for a penny? Yet not one of them will But not a single sparrow will fall to the ground apart from the will of your Father?" --Matthew 10:29

Spent Memorial Day at home. It's not that we didn't have anywhere to go, but we just had too many reasons to stay. A day that began with a good ball game and a brand new book, finds me on the same front porch where I started and finished both. And speaking of the porch -- shhhh, I'm typing in a whisper -- because for hours I've been watching a little family of birds take up residence in a tree just steps from our door. What can I say? It's been a perfect day. Where's Norman Rockwell when you need him?

Moments like these remind us how great God's love is. He doesn't miss a chance to delight in you and me. He's crazy about us, and He's near.

Which brings me back to those birds. They're living in a birdhouse we bought years ago, long before they were born. A small, white, wooden birdhouse with a green roof and a "Bless This Nest" emblem across the tiny opening. Little do they realize, but their new home was placed so close to ours on purpose; simply to bring us joy as we watch them live. You know, if Heaven has a porch, I bet God goes there a lot, just to enjoy the view up close. He might be there right now, watching what He loves best. So God...please bless this nest.

--J.P.

PRAYFIT WORKOUT OF THE WEEK: Chest at Home

Chest training is valuable for men and women alike. This large muscle group is key to your entire upper body strength and performance capabilities. The good news is that you don't need a pricey gym membership to get a great workout. By using a pair of dumbbells and a training tactic called supersets -- performing two exercises back-to-back with no rest -- you can add strength and endurance, while simultaneously increasing your calorie burn and endurance.

Exercise                                              Sets     Reps Flat-Bench Dumbbell Press                4          8, 10, 10, 12 superset with Push-Up                                                     4        To failure

Incline Dumbbell Press                        3          8, 10, 12 superset with Decline Push-Up*                                   3          To failure

Incline Dumbbell Flye                          3          10, 10, 10 Superset with Incline Push-Up*                                    3          To failure

Decline push-ups: Performed with your feet elevated, on a bench or a chair.

Incline push-ups: Performed with your feet on the floor, your hands elevated on a chair or a bench.

On the flat-bench and incline dumbbell presses, you'll notice that the rep ranges go up as the workout wears on. As each rep range listed indicates the number you should approach failure on, the higher numbers in the later sets pave the way for lighter weights. This allows you to start the workout with the heavier weights, when you're at your strongest, and finish with lighter weights that will flush your muscles with blood and add that gentle touch of endurance training (read: volcanic burn) to your workout that lets you know you're being productive. Happy training!

WILLING TO LEAVE

May 28, 2010Read: Revelation 5 "Then one of the elders said to me, 'Do not weep! See, the Lion of the tribe of Judah, the Root of David, has triumphed. He is able to open the scroll and its seven seals.'" --Revelation 5:5

Just imagine if our President, during World War I or II, couldn't find anyone to leave home and fight -- not a soul who would step onto foreign soil and battle for our way of life. When you think about it, how many shores had to be attacked? How many fox holes needing digging? How many hills needing climbing to secure our freedom? There's no denying the fact that we're able to read this sentence because someone decided to go.

My mom used to sing a song called "Had It Not Been".

"Just suppose God searched through Heaven, couldn't find one willing to be, the supreme sacrifice that was needed, that could buy eternal life for you and me. Had it not been for a place called Mt. Calvary, had it not been for the old rugged cross, and had it not been for a man called Jesus, then forever my soul would be lost."

This memorial weekend, let's remember with honor those brave American men and women who paid the ultimate price with a fight; and Jesus, for not putting one up at all.

--J.P.

FIT FRIDAY

It's the end of the week. You're probably far more fixated on the weekend's lineup of barbecues and ballgames than you are on today's tasks at work, school, home or even the gym. That's okay. It's a weekend to celebrate and remember.

But if you are in a groove with your fitness and nutrition, just remember to take a mindset of moderation with you to your social gatherings. And if you're really looking to offset any potential backsliding, mix in a few early morning workouts to jolt your metabolism ahead of the grilling goodness.

>> WRITE US: Please keep sending us your faith and fitness questions. We love the feedback, concerns, praises and critiques. We're here to serve you. Have a wonderful weekend and we'll be back online Tuesday, June 1.

Click here to e-mail us.

Blessings, Team PrayFit

REWARD IF FOUND

May 27, 2010Read: Mark 10

"For even the Son of Man did not come to be served, but to serve, and to give his life as a ransom for many." --Mark 10:45

A few weeks ago we noticed freshly posted "LOST DOG" signs throughout the neighborhood. Every other tree bore the image of a cute, cuddly fur ball with big, sad, brown eyes. You couldn't help but stop and read it, nor could you miss the bold words: "REWARD IF FOUND."

Now, don't get me wrong, I'm a dog lover for sure. But there were a lot of zeros after that dollar sign. (Josey better stay real close to home if that's the going rate on the streets.) All I know is that two things must be true about that lost pup: 1) she's loved and 2) her owner will pay the price to get her home.

You know where I'm going with this, so forgive the comparison, but we too have gone astray. Even on our best days, we'd be forever lost. But God loves us so much that He allowed our ransom to be nailed to a tree; reward if found.

--J.P.

PRAYFIT Q&A: ANGLES

Q: Isn't one exercise, done at one angle, really enough for my biceps and triceps? Is it okay if I stick to just one exercise?

A: Great question. The answer is not as straightforward as you might like. We really want everyone to try multiple kinds of moves. Why? Because using different exercises and utilizing various angles ensures that you fully target as many muscle fibers as possible. So whether you're a guy who wants bigger arms or you're a woman who wants to tone and firm, the principles of angles and variety apply.

>> Click here to try this week's PrayFit multi-angle arms workout.

FAITH JOURNAL

May 25, 2010Read: Romans 15

"For everything that was written in the past was written to teach us, so that through endurance and the encouragement of the Scriptures we might have hope." --Romans 15:4

If you're a believer, you can probably recall plenty of "progress" moments in your walk. The time you shared your faith with a trusted friend on a road trip. The first time you went to church and "felt" the Lord's presence. That time you helped your roommate connect with Jesus on a personal level. These benchmark moments are significant in your growth as a Christian, but how many of us have an actual written account of these growth opportunities?

Instead of pausing for a response, we'll offer an answer: not many of us. Don't worry, you won't get marked down for your lack of diligence in keeping a faith journal, but think about how many other things we chart in this life. We dutifully keep our checkbooks balanced, we note sets and reps in our workout journals and carefully monitor our expenses for tax time. But your record of steps on the road to eternity are not likely to be found in your important docs box.

Despite the existence of a scribed, notary-stamped account of each of our faith-fortifying moments, they are still well documented. Our lives are the most positive witness we can lend others and each of these instances help to pen the narrative of who we are. So don't worry. Our faith journals, though unwritten, are still read daily by -- and reflective of -- Jesus.

--E.V.

PRAYFIT NUTRITION: First Steps Here are 3 ways you can start losing weight today

One of the most frequent questions that gets lobbed our way at PrayFit is "Where do I start?" Like so many others, you may have forgotten how you were once able to stay slim. The task may now seem so overwhelming that starting a new get-fit quest is too daunting to start. This, friends, is where you need not fear. Recapturing -- or earning for the first time -- your best shape ever is simply a matter of a few simple adjustments and it all starts in the kitchen. Make these three simple changes to your nutrition plan and you'll be ready to tackle more advanced approaches down the road, likely with a few less pounds weighing you down.

1 EAT LESS, MORE OFTEN You read it right. We want you to eat more often. Eating smaller meals more frequently -- 5-7 times per day -- is an easy way to keep your metabolism revved all day long. Every small meal offers some satiety and keeps your body working to digest food, which means fewer cravings and more calories burned. An easy way to think of it is to have three balanced meals per day (breakfast, lunch and dinner) but have a healthy snack in between meals.

2 NEVER MISS BREAKFAST We can't overstate the importance of having breakfast. A complete breakfast should include a mix of protein (eggs or a whey protein shake), complex carbohydrates (oatmeal, whole grain cereal, fruit) and some healthy fat (peanut butter, avocado, nuts). While you should still be careful not to overdo it, this large meal a) helps your body from eating away at muscle b) jump starts your metabolism and c) stabilizes blood sugar to ward off cravings. A healthy breakfast at home will keep you out of the donut box in the office work room.

3 RETHINK CARBS Carbs are not the enemy. Carbs are your body's preferred fuel source -- they keep you mentally sharp and help you power through your long list of daily tasks. But about 80% of the carbs you take in should be of the healthy variety -- this means whole grains, oatmeal, whole wheat tortillas, fruits and veggies. These carbs digest more slowly and therefore don't affect your blood sugar in the same way as some of their more sugary, processed counterparts. Get rid of sugary sodas, sugar in your coffee, white bread and tortillas. Switch to sugar-free alternatives and you'll be amazed at how your body responds.

PEACE IN KNOWING

May 25, 2010Read: Romans 8

"No, in all these things we've been made more than conquerors through Him who loved us." --Romans 8:37

Loretta and I don't watch a lot of TV, but we have our share of shows, one of our favorites being The Celebrity Apprentice. And this past Sunday, we watched the season finale with millions of other devoted viewers. But unlike most weeks, Loretta sat uncharacteristically calm throughout the show. I, on the other hand, shifted in my seat and talked to the television. After almost two hours of nail-biting suspense, I began to be more intrigued with Loretta's demeanor than I was with Donald's decision. Then it hit me. She checked the internet. She already knew who won.

So with about 10 minutes left in the show, I curiously asked, "Babe...um, so who won?" She got the biggest grin. She explained she just couldn't stand the suspense, but because she knew the outcome, she was able to relax and enjoy the show.

As believers, the reality is, we're Heaven bound. I say we do less shifting in our seats and be more like Loretta; enjoying the show of life as those who know who wins in the end.

--J.P.

PRAYFIT WORKOUT OF THE WEEK: ARMS

If it's better arms you're after, a classic combo of biceps and triceps will help -- and this applies to the gals as much as to the guys.

BICEPS For the front of your arms, three variations of the curl will get you started on the right path—the third, seated dumbbell curls, can be done in alternating style or curling both dumbbells simultaneously. The fourth exercise is for forearms, and is done with your lower arm flush against a flat-bench, wrist over the edge, holding one dumbbell in hand and flexing your wrist up and down in a full range of motion.

Exercise                                              Sets     Reps Machine Preacher Curl                      2          12, 15 Straight-Bar Cable Curl                      2          12, 15 Seated Dumbbell Curl                         2          12, 15 Dumbbell Wrist Curl                           2          12, 15

TRICEPS This session is made up of three simple exercises that are sure to engage your triceps. For the first exercise, machine extensions, there are a few different variations you’ll find in a gym, from a seated reverse-preacher style to a seated dip-style machine: All are viable options.

Exercise                                              Sets     Reps Machine Triceps Extension                 2          12, 15 Straight-Bar Cable Pressdown            2          12, 15 Close-Grip Push-Up                                2          To failure

Most of the equipment needed can be found in your local gym, but versions of most exercises can be done in a fairly bare-bones home gym too.

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HEALTHY DEMANDS

May 24, 2010Read: Genesis 22

"Isaac spoke up and said to his father 'Abraham, Father?' 'Yes, my son?' Abraham replied. 'The fire and wood are here,' Isaac said, 'but where is the lamb for the burnt offering?'" --Genesis 22:7

I've probably said it before, but when I was a kid my dad said to me, "Son, never give God anything that costs you nothing." And if I've ever felt like my father's son, it's now, as we're about to send PrayFit to churches across America.

And part of our message will be for believers who are set in their ways to embrace a paradigm shift in the importance of physical health; to see a healthy heart and lower bodyfat as a means of praise. Plainly said, something so fearfully and wonderfully made deserves more attention and upkeep.

That simple truth reminds me of an old song about Abraham by singer Larnelle Harris called "When Praise Demands a Sacrifice."

"When praise demands a sacrifice, I'll worship even then, surrendering the dearest things in life. And if devotion costs me all, He'll find me faithful to the call, when praise demands a sacrifice."

So if we embrace the belief that our health is a means of praise, and if praise demands a sacrifice, what will it cost you?

--J.P.

IN WHAT AREAS IS GOD CALLING YOU TO MAKE A SACRIFICE?

Keeping in mind that your health is ultimately and inseparably intertwined with your duty as a believer,  which of the following areas do you feel that you may have room for improvement personally?

1. Making smarter choices at lunch 2. Eating less food at each meal 3. Getting up earlier to prepare breakfast rather than eating fast-food 4. Walking around the block with your spouse each night 5. Training with push-ups, sit-ups and bodyweight squats before heading to work 6. Playing outside with your kids 7. All of the above 8. Other

Let us know how we can help you achieve your goals, not only in the realm of fitness, but also those things concerning your health that you know would please the Lord. And if you're looking for yet another good starting point, check back here tomorrow for the PrayFit Workout of the Week.

>> DUTY GUIDE: A renewal in faith and fitness is something that we can all use. And, this winter, you'll have your ultimate blueprint for said renewal. Click here to pre-order your copy of "PrayFit: Your Guide to a Healthy Body and Stronger Faith in 28 Days" at Amazon.

>> SURVEY: Click here to take a brief survey related to PrayFit.

DIVING IN

May 21, 2010Read: Psalm 42 "As the deer pants for streams of water, so my soul pants for you, O God." -- Psalm 42:1

I went for my swimming session today, the first in a while due to the recent cold, wet weather. Thankfully, the sun broke through the clouds, so I broke through the door. I couldn't wait to hit the water. Um, it's just, little did I realize what days of rain and sub-normal temperatures do to an already cold pool. And if you can't simply dive in, the inch-by-inch technique kinda takes your breath away.

Witnessing to others about Jesus can sometimes feel like this morning's pool. We get excited to share Christ, but when God opens the door, we often end up stuck on the edge fearing a certain chill. Sometimes we test the temperature and other times we turn back for home, especially if simply diving in isn't ideal.

But when we listen to God as He gives us courage, by faith we find ourselves wading into living water. The more often we trust Him, the warmer the water seems to feel.

--J.P.

EGG-CELLENT I asked my buddy, best-selling author and PrayFit contributor Dr. Jim Stoppani a bunch of questions about the incredible, edible egg, and I was surpised to hear that:

>> Grade AA is better than A, but there is little difference between the two. >> A large egg has the same taste as smaller eggs, yet has more protein and calories. >> The color of an eggshell is determined by the breed of hen. White hens lay white eggs, red hens lay brown eggs. >> Organic eggs are produced by hens fed a diet free of pesticides, herbicides and fertilizers. Free-range eggs are produced by hens raised outdoors or that have daily access to the outdoors. >> Egg Beaters are made of pasteurized egg whites, added vitamins and minerals, and beta-carotine to give them a yellow hue.

ROAD TO EMMAUS

May 20, 2010Read: Luke 24 "He asked them, 'What are you discussing together as you walk along?'" --Luke 24:17

I can just imagine those two disciples walking toward Emmaus together.  It was late in the day, their heads hung low as they kicked up dust with each reminiscent step. After minutes of silence, one would remember something Jesus said, bringing a grin to both their faces. After all, these two heard and saw things not written in the bible. After another quiet mile or so, the other would bring up "that time when," and the two would smile, shake their heads, laugh and cry. Who would blame them? They missed their friend. Not the miracle maker or the water-walker, but just Jesus. The Jesus who would tell a good joke at bedtime, sending all the guys to bed giggling. And the same Jesus that listened to their stories with the anticipation of one who didn't already know the ending. Jesus was easy to miss.

Even when He was walking right next to you.

--J.P.

ORDER UP Should certain exercises come first in your workout?

We're often asked what bodyparts should be trained first in a workout. If you're about to work shoulders and arms, which should come  first? Or if you're working legs, is it okay to hit back before them? Well, there is no exact right or wrong in any of these scenarios.

However, if you're working with heavy weight, going to failure on your last set or two, you are best to hit your bigger muscle groups first. That way, you attack your biggest obstacles when you are the most fresh and still work you smaller bodyparts with enough energy to cause them good change.

Personally, here was my all-time favorite split (and this works for both men and women). I like to work arms together, both biceps and triceps on day 1. Then on day 2, I hit legs, since legs deserve and demand such an enormous amount of energy. Then I take a day off, coming no where near the gym. Then I work shoulders and chest, and the last day of the week I'll train back, seeing as it's similar to legs and requiring an great deal of energy.

The key is to always put each bodypart in the strongest position possible, so that from day to day and week to week, each muscle group can continue to progress while being tested to the fullest.

If you have split or workout questions, send them to us! We'd love to hear from you.

BOOK UP!: Remember to pre-order your copy of PrayFit in print by clicking here.

SWING AND A MISS

May 19, 2010Read: Psalm 35 "I will give you thanks in the great assembly; among throngs of people I will praise you." --Psalm 35:18

I like to see athletes point to the sky after hitting a home run. As they cross home plate, they point and look skyward with public thanks.

Now, does God really care if they hit home runs? I don't know. (Although He knows I pray for them.) But isn't it humbling to think that God is as worthy of our praise after we strike out as He is when we knock it out of the park? When in our slumps does God slump? Exactly. Even when we're in a drought, He still reigns. Yet for some reason we seldom punch the sky in praise when we swing and miss.

--J.P.

PRAYFIT NUTRITION: LATE NIGHT SNACK How good choices after dark can keep you on track

Do you find yourself hungry late at night? Do you tip-toe into the kitchen without knowing which foods won't damage your waistline or health ? Well, here are some good late night choices.

If you have some natural peanut butter handy, a spoonful will provide healthy fat to help you feel full but you'll also get some much needed protein. If peanut butter is not your favorite, try having some hard-boiled eggs handy. Eggs will also help you feel satisfied without ruining your day via extra calories. And finally, you might even try a serving of casein protein powder mixed in water. Casein is a slow-digesting protein that will stay in your stomach longer than most other protein sources. And that's important if you're trying to save more muscle tone during the overnight fast.

Finally, if you seem to be excessively hungry every night, you need to look at your dinner and make sure you're having ample healthy fats and protein, perhaps dropping your carbs slightly each night.