TAKE AIM

July 16, 2010Read: Philippians 3 "Not that I have already obtained all this, or have already been made perfect, but I press on to take hold of that for which Christ Jesus took hold of me." --Philippians 3:12

The biathlon is a spitting image of our week. It's a Winter Games sport where an athlete skis around a track carrying a rifle, stopping at one or two points to shoot at an inch-wide target over 50 meters away. He tries to steady his breathing and after his one shot, he gets up and hustles to the next target.

Here's the thing, the rule book states that each missed target must be "atoned for" -- I'm not making this up -- in a number of ways through penalties and time. The one who hits all the targets in the least amount of time, claims the win.

If that doesn't feel like our world, I don't know what does. We huff and puff around the day's track, often getting only one shot at its targets (deadlines, school tests, that promotion, etc.). And while we have to deal with the world's penalties when we miss the bull's eye, atoning for our own sins is not part of the rules.

That target is way out of range, Jesus is our one shot, and victory is ours for the claiming.

--J.P.

PRAYFIT TIP: GOAL SETTING Knowing where you want to go is the fastest way to get there

Tops on the list of reasons why people fall short of reaching their fitness goals is being too broad. Saying that you are going to lose 25 pounds, for example, isn't as actionable as saying you want to lose five pounds, five weeks in a row. The further you break things down, the easier your goals are realized. Small successes along the way build confidence and consistency, both key attributes of fit individuals.

So let's get specific. What are your fitness and nutrition goals for next week? Forget about next month and ignore thoughts of next year. What are you wanting to accomplish each day next week. Examine that. Dissect that. What will you make of next week? Will you, with God's help, crush it? Or will you regret you didn't give it all you had? Tell us what your goals are for the week, and what you'll do to accomplish them, at the PrayFit forums and let's all encourage each other to reach them.

>> SHOP: Our online store is the perfect place to shop for friends and family that are ready to start 2010 on the path to greater faith and fitness. Click here to start browsing our selection of official PrayFit hats, tees, polos and wrist bands for guys and girls.

Originally posted 12/3/2009.

NAME DROPPER

July 15, 2010Read: Mark 9

"I tell you the truth, anyone who gives you a cup of water in my name because you belong to Christ, will certainly not lose his reward." --Mark 9:41

All week long, I've had this thought running through my mind: He who knows us best, loves us most. I'd like to break it down, if I may.

"He who knows us." Have you ever considered that God actually knows you? If someone famous knew you, how would that make you feel? You'd likely want to do a little name-dropping now and then, huh? Come to think of it,  this year I met some pretty big stars, but I bet not one of them can actually look up and count them. "He," on the other hand, can.

Am I as likely to drop His name?

"He who knows us best." We all have close friends, spouses, parents, and siblings. Some of us even have twins! But nobody, and I mean nobody, under the sun knows you better than the Son Himself. From thoughts we haven't even thought to the ones we wish to forget, He knows us best.

"He who knows us best, loves us most." Here's the kicker. He actually loves us. He doesn't like us or tolerate us. He doesn't excuse us or simply endure us.  He loves us. More than you love your kids, your husband or grandmother. Imagine?

"He who knows you best, loves you most."  You know,  it's really not a matter of how far we'll go in this life, but more about where we'd be without Him.

I feel like name-dropping. How 'bout you?

--J.P.

PRAYFIT 101: HIGH-INTENSITY INTERVAL TRAINING

Earlier this week, we introduced some serious interval cardio programs for you to try, and for good reason. Intervals are a great way to help people burn calories and get their bodies in serious motion. But how exactly do these high-octane bouts of cardio, more commonly known as HIIT or high intensity interval training, work in your favor?

>> What is HIIT? HIIT cardio involves intervals of high-intensity exercise -- at a rate near 90% of your max heart rate (read: about as fast as you can go) -- followed by intervals of slower-paced active recovery. A typical session will involve a two-minute warm-up of speed walking or slow jogging, followed by 12 minutes worth of work where  you alternate 30-second sprints with one-minute slow jogs. Then you cool down -- another walk -- for two minutes. Total time: 16 minutes. Total fat burned: much more than you're used to!

>> How is it superior to steady-state cardio? HIIT cardio is the best way to lose fat, despite the fact that it requires less total time. You can run at a slow or moderate pace for longer and still not trigger the same kind of fat loss as you would through a HIIT workout. The reason is simple -- the harder you work at anything in fitness, the faster your body will respond. So if you're doing, say, 10 all-out sprints at 30 seconds each, mixed in with slow jogs of a minute each, you've actally sprinted hard for five minutes total -- something you wouldn't be able to do without breaking it up. Long story short -- it's harder work, broken up into more manageable segments.

>> Is there research to support these claims? Uhh...boatloads. A 1996 study from Baylor College of Medicine (Houston) reported that subjects who performed a HIIT workout on a stationary cycle burned significantly more calories during the 24 hours following the workout than those who cycled at a moderate, steady-state intensity due to a rise in resting metabolism. Why? Since HIIT is tougher on the body, it requires more energy to repair itself afterward so you get the benefit of burning fat while you're catching up on your DVR inventory.

A study presented by Florida State University (Tallahassee) researchers at the 2007 Annual Meeting of the American College of Sports Medicine (ACSM) reported that subjects who performed HIIT cardio burned almost 10% more calories during the 24 hours following exercise than a steady-state group, despite the fact that the total calories burned during each workout were the same.

>> Do we have your attention now? Try the PrayFit Workout of the Week, "The Third Day."  Post your experience with it into your own workout log on the PrayFit forums or into the comments section below.

>> POLL: Where do you workout?

>> POLL: When do you workout?

Originally posted 12/3/2009.

IN A FOOD FIGHT

July 14, 2010Read: 1 Corinthians 9 "And everyone who is striving, has self-control in all things." --1 Corinthians 9:25

At PrayFit, we place a great deal of emphasis on healthy eating habits in order that you might live more abundant lives. Now of course, we believe that this life is vapor-quick and that no matter how many good foods we eat or bad foods we avoid, our days are numbered. Let's face it, food can't save us.

And many say, "Since life is so quick, why not eat up?" We say "Since life is so brief, why not stay the course?" Think about it: Where does God live? He lives inside of us. Our bodies are his dwelling place, right? How much respect are we showing if we have a willful disregard for what certain foods, not to mention what amounts of foods, can do to our bodies? Again, this won't translate into long-lasting change unless you see healthy eating as an act of obedience.

Now, we're not saying we can't enjoy food -- even the cheat kind -- but too many of our friends and siblings, parents and kids are struggling in a battle against food-related illness. And we'll lose the fight unless we...

--push away from the table sooner --shop smarter --teach our kids portion control --put up a fight

Besides, God didn't design us to be at the mercy of food. Of everything He created, we're his top priority. Let's learn to eat in such a way that pleases Him.

--J.P.

PRAYFIT RECIPE OF THE WEEK: QUINOA & BLACK BEAN SALAD WITH GRILLED SHRIMP Eating well doesn't have to mean chicken and rice. Try this high-protein dish to switch things up

Ingredients: ¾ cup cooked quinoa ¼ cup canned black beans, rinsed and drained ½ cup diced cucumber ¼ cup diced red bell pepper 1 Tbsp chopped fresh cilantro 1 Tbsp extra virgin olive oil Lime juice to taste 4 oz grilled shrimp Salt and pepper to taste

In a medium bowl, combine quinoa, black beans, cucumber, peppers and cilantro; Drizzle with oil and lime juice, season with salt and pepper, and mix well. Serve topped with grilled shrimp.

Calories: 471 | Protein: 34 grams | Carbohydrates: 45 grams | Fat: 18 grams

>> Got your own healthy recipe to share? Jot it down and get us cooking at the PrayFit Nutrition forum.

Originally posted 12/1/2009.

MAKING ROOM

July 13, 2010Read: Exodus 20

"You shall have no other gods besides me." --Exodus 20: 3

Ok, the truth is, like many older athletes I have  some pretty severe wear and tear in my back, and you don't even want to know about my neck. Let's just say that it's not ideal. But I'm fighting it every step of the way. Amen?! Someday, they'll have to carry me out of the gym.

Well, this last week, I bought an inversion table to help unload my back at the end of each day. That's in combination with a traction unit that my physician prescribed for my neck about a year ago. (Loretta is just one stethoscope away from needing a license to practice medicine!)

So anyway, when they delivered this contraption, I didn't realize how much space it would take up. My first thought, of course, was the garage. But when I got there, I quickly learned that I had too much stuff in the way for it to fit. So I had a choice. Get rid of clutter or continue to suffer.

Are you like that when it comes to finding room for quiet moments with God as well as healthy eating and training habits? Too much stuff to work on, to study, to clean? Too much on your mind and in the way? We all have a choice. Get rid of clutter or continue to suffer.

It's not until we remove what we think we need, that we can make room for what really matters.

>> What obstacles have you allowed in your life that have kept you from a deeper relationship with Him? Share in the 'comments' section below.

--J.P.

PRAYFIT TIP: FIT-TING IN TIME Finding too much clutter on your way to a healthier body? Time to get stuff out of the way.

Morning person? Then it might be the best time of day for you to spend time exercising. Not only that, if you're trying to lose weight, research confirms that training in the morning (either on an empty stomach or with 20-25 grams of whey protein) is an excellent way to burn off fat.

Lunch-time warrior? If you spend your lunch hour working out, then you're doing your body good. You're more likely to avoid the afternoon sleepies if you exercise after lunch.

Late-night laborer? If the end of the day is when you feel your strongest, then use the time wisely. In fact, according to friend and Prayfit contributor Jim Stoppani, PhD, certain hormones such as natural growth hormone are actually higher in the evening time. And training at night might even help you sleep better, allowing you to utilize balance of the day's unused energy.

>> When do you train? Why? Share your workout schedules with others at the PrayFit forums.

Originally posted 12/1/2009.

HANDING OVER OUR HEALTH

July 12, 2009Read: Colossians 3

"Whatever you do, work at it with all your heart, as working for the Lord." --Colossians 3:23-24

A few years back, I read a great story from Max Lucado about 'giving God our boat'. He talked about how Peter and the others caught nothing until they surrendered the boat to Jesus. They turned over their jobs to the Lord and great things happened.

But we need to see all aspects of life as a boat to surrender, our health being one of them. For that to happen, we need to agree that being  healthy is a matter of obedience and an opportunity to praise God. To accomplish this, we need to renew, recalibrate, respond.

Renew: See health and fitness differently each day. See it as a way to show thankfulness and praise. Recalibrate: Measure the day's events, working to make room for your responsibility of greater fitness. Respond: Commit. Get up and move, utilizing your God-given abilities and gifts to better serve him.

This week we will be looking at exercise differently than ever before. Do you see your health as merely a state of being? Is your view out of balance -- more self-centered than God-centered? Or maybe you're not training right now at all, and you easily excuse lack of activity against your busy schedule and responsibilities. Or perhaps you're simply ready to say, "Jesus, takeover my health. Renew my mind and help me respond each day with a commitment worthy of the gift of life you've given me."

Wherever you are in your fitness walk, this week's message is for you.

Remember, God formed us, gave us our bodies--how we take of them is our response.

--J.P.

PRAYFIT WORKOUT OF THE WEEK: "THIRD DAY"

With Thanksgiving a few days behind us, many want a fresh start --  a fitness resurrection, if you will. No better way to kick off the new week -- or any other "liberal" nutrition weekend -- than with an all-out high intense cardio session. This workout, which you can do outdoors or on a treadmill, will help you cut deep into all of the sugar and fat you stored away over the last few days, setting you back on course with a good sweat. Any takers? Give our Third Day workout a try and log your thoughts in your own PrayFit workout journal, or simply let us know what you think by clicking on comments below.

TREADMILL RUN Walk for 5 minutes Speed treadmill up to sprinting pace Sprint for 10 seconds, step off but keep the treadmill going. Rest 20 seconds. Sprint for 20 seconds, rest for 40 seconds Sprint for 30 seconds, rest for 60 seconds Rest for at least 1 minute and repeat the entire sequence 3-5 times (depending on how much pumpkin pie you had).

OUTDOOR RUN Walk for 10 seconds Sprint for 10 seconds Walk for 20 seconds Sprint for 10 seconds Walk for 30 seconds Sprint for 10 seconds Walk for 40 seconds Sprint for 10 seconds Walk for 50 seconds Sprint for 10 seconds Walk for 1 minute Sprint for 10 seconds Walk or rest for 2 minutes and repeat the entire sequence 3-5 times.

Originally posted 11/30/2009.

O ME OF LITTLE FAITH

July 9, 2010Read: Matthew 8 "Why are you fearful, O ye of little faith?" --Matthew 8:26

5:05 P.M Ok, forgive me for quoting a cartoon, but in Kung Fu Panda, the old and wise Oogway says to Po, "Yesterday is history, tomorrow is a mystery, and today is a gift. That is why it is called the present." I could have quoted the original author of the phrase, but hey, it's my site and I like turtles.

But while Ugway was right, it's tough for me. I've been trying to discipline myself  to think, "In the day, for the day," but before I finish this sentence I will have been distracted by fret and bugged by worry. I'm the target audience of today's theme verse.

7:45 P.M So Loretta and I just got back from our nightly walk, and the answer I was so anxious about earlier was waiting for me. As we praised the Lord, I thought of tonight's verse and shook my head. (You know, I wonder if I would have this kind of peace had the answer not come or not been what I'd hoped...) O me of little faith.

--J.P.

FIT FEEDBACK

What kind of activity do you like to do? We want to know. Email us the sports that draw your attention. Some of you might have a love for tennis, while others might be distance runners. We're looking to expand the website into other areas including sport-specific categories and knowing your favorites would be a big help. So email us or go to the boards and let us  know what moves you.

Drop your fit interests, with the subject line FIT FEEDBACK, to [email protected].

In Jesus' name we train...

THE TOUGH GEAR

July 8, 2010Read: John 16 "I have told you these things, so that in me you may have peace. In this world you will have trouble. But take heart! I have overcome the world." --John 16:33

Who am I, Lance Armstrong? Well, as much as I've been on the bike, you'd think I was in the Tour de France (Well, minus the necessary aerobic capacity and superior conditioning, of course). But everyday, I jump on the bike and I start pedaling (Wait, did I mention my bike is stationary and in the garage?). Again, not important.

And even though I'm on a practice bike, I can feel that when I switch to the tougher gear, I go further. Change to an easier gear, I go nowhere. Isn't that the way it is?

I recently read an article by Max Lucado where he cited a passage about the disciples following Jesus onto the boat. First Jesus, then the others. Sure, we all know what happened during the storm, but the getting on board part was also significant. Jesus first, the disciples followed, then came the rough waters.

Isn't that the way it is? Life in the Tour de Faith means rough years in tough gears. But Heaven, by any other road, is not possible. And since we'd rather be on a tough road with Jesus than on an easy one without Him, I say we keep pedaling.

--J.P.

ENERGY YOU CAN EAT

Everyone needs carbohydrates, the body’s preferred energy source. If you get regular cardiovascular exercise or train for an endurance sport, you need more daily carbs to fuel your workouts and replenish your energy stores. Remember: all carbs are not created equal. Grains, fruit, vegetables (nutrient-rich choices) as well as candy and sweets (empty calories) are all sources of carbohydrate. Some foods, like dairy and legumes, combine carbohydrate and protein, which helps restore muscles. The best carbs to choose are ones that contribute plenty of other nutrients such as protein, vitamins, fiber, and antioxidants.

Source: PrayFit contributor, Registered Dietician and Certified Athletic Trainer Dana Angelo White.

A PART OF THE FAMILY

July 7, 2010Read: Romans 8

"For I am convinced that neither death nor life, neither angels nor demons, neither the present nor the future, nor any powers, neither height nor depth, nor anything else in all creation, will be able to separate us from the love of God that is in Christ Jesus our Lord." --Romans 8:38-39

I recently saw a clip of a woman whose daughter disowned her a few years ago. The estranged daughter wants nothing to do with her mom. Therefore, the mom has no idea about her daughter's life, her marriage and kids, nothing. Complete alienation. Despite giving her daughter a life, love, a safe home and an education, the daughter wants to live separate lives.

You know, our families go through a lot of turmoil in this life, and sometimes we go to great lengths to separate ourselves from each other; husbands from wives, children from parents and vice versa.

But aren't we glad the lengths God went to on our behalf? Despite ourselves and our rebellion, God never disowns us.  We're His children. We wear His name, and He claims us.

--J.P.

PASS (ON) THE SALT...AND THE SUGAR High blood pressure now linked to sugar consumption as well

High blood pressure, or hypertension, has long been linked to high sodium consumption. But there may be a new player in the cast of contributors to this dangerous condition: sugar.

Persistent high blood pressure puts you at elevated risk for stroke, heart attack and heart failure. A study published in the Journal of the American Society of Nephrology suggested that people who consume a diet high in fructose, a type of sugar and a key ingredient in high-fructose corn syrup, are more likely to have high blood pressure. Above-average fructose intake increased the likelihood of having blood pressure above 140/90 and 160/100 by 30 percent and 77 percent, respectively. Normal blood pressure is 120/80 or below, while anything above 140/90 is considered high.

So while excessive salt (sodium) intake can elevate your risk for high blood pressure, it's important not to overlook the role that sugar plays in this equation. What's your blood pressure? Get it taken by a health professional or find a self-test station at your local drugstore.

30 - Percent your risk of hypertension is elevated if you drink 2.5 more more cans of non-diet soda per day.

Source: CNN

BE STILL AND RUN

July 6, 2010Read: Psalm 46 & Hebrews 12 "Be still and know that I am God." --Psalm 46:10 "Let us run with perseverance the race that is set before us." --Hebrews 12:1-2

If you've ever watched a track meet on TV, you've noticed that as the runners enter the starting blocks, there's a moment of absolute silence. After the athletes find their place, they kneel, bow their heads, then...pow!...off they go.

Well, if you're new to PrayFit, we're a lot like that. In a sense, we represent two bookends of the day -- stillness and movement in one. We believe God was as serious when He said "be still" as He was when He said "run the race." And at Prayfit, we take both literally and figuratively.

So welcome to the start of a new day. Find a good place to kneel, bow your head then run.

Lord, we love you. Give us clean hearts. Renew in us a longing to spend time with you, reading and studying your word and talking to you. We just need you. Amen.

--J.P.

WORKOUT OF THE WEEK: LOWER BODY OF WORK If you are looking for a sure-fire way to transform your body, start with your legs. Leg day is usually the toughest workout of the week and thus, the first day skipped in your weekly routine. But workouts for the large muscles of your legs -- your quads, hamstrings and glutes -- require a great deal of fuel and thus yield amazing, total-body results. In other words, think twice about skipping legs.

This week's workout can be done in your living room, garage, backyard, local gym -- pretty much anywhere. All you need is a few feet of space above and around you. Get ready for a bit of classic PrayFit bodyweight work. This oughtta wake you up.

Warm -up: Run in place for 3-5 minutes 20 jump squats (as fast and high as possible) 20 bodyweight squats (squeezing your lower body as much as possible) 20 seconds of wall squats (back and hips up against the wall, legs bent at 90-degrees and hold for at least 20 seconds)

--All this is one set. Go from one exercise into the next exercise without resting. --After the wall squat, take a brief rest -- no more than 1 minute -- and then repeat the entire sequence five times. --Cool down: Run in place for 3-5 minutes, do some light stretching and you're done.

NO OTHER WORD FOR GRACE

July 2, 2010Read: Romans 6 "For the wages of sin is death, but the gift of God is eternal life in Christ Jesus our lord." --Romans 6:23

Before high-tech ventilation systems, coal miners used to send a caged canary down into the mine to help detect dangerous and lethal fumes. As long as the canary kept singing, the coast was clear. Silence meant danger and the nearest way out.

We don't have canaries leading us each day, but we do have the Holy Spirit. We hear His warning and sense his guidance. It's when we disregard Him that we end up in the dark, in deep trouble or in dire need of an exit.

But as it turns out, He never let go in the first place. Our fall will never exceed His grasp. Like mom used to sing, "There's no other word for grace, but amazing."

Lord, we love you. Thank you for your daily, amazing grace. And thank you for your Spirit that leads us and guides us. Where would we be without you? Amen.

--J.P.

A HEALTHY 4TH

Well, it's time to break out the barbecue and enjoy friends and family. But just like our freedom wasn't free, what we eat and how much of it has a price. But there are many ways to have fun, eat great, and still watch your weight. Folks, this week we didn't hold back our message and mission of creating healthy habits for you and your loved ones. As you celebrate America, make smart choices. Load up on the meats before diving into the fats and carbs. Not to say you can't taste everything, just load up on the good stuff before you hit the "good" stuff.

Here are a few smart choices to consider: Barbecue chicken over ribs Flank steak over ribeye Turkey burgers over hamburgers Turkey hot dogs over beef franks Sweet potato fries over french fries

HAPPY 4th OF JULY AND WE'LL BE BACK HERE ON TUESDAY JULY 6TH!

THE SKY IS FALLING

July 1, 2010Read: Matthew 6 "Therefore do not worry about tomorrow, for tomorrow will worry about itself. Each day has enough trouble of its own." -- Matthew 6:34

Can you relate to Chicken Little? I know I can. I'll worry about anything sometimes. I can count on both hands how many times the sky fell this week. And if you're like me, you don't just worry, you actually predict the worst-case scenario to anyone who will listen. (My wife and Eric are nodding their heads right about now.)

But after warning his friends of the imminent disaster, Chicken Little did what we often don't. Each time he described why he knew the sky was falling, he said, "I must go and tell the king." And of course, despite what he saw with his own eyes and heard with his own ears, everything turned out fine; but I liked where he was going.

A silly story with a good message for big chickens like me...

Lord, help us to run to you with our problems. Those big, small and imaginary, you want us to bring our cares to you. We love you Lord. Even though you know our fears, you want us to bring them to you anyway. Amen.

--J.P.

FOUR TIMES PER WEEK The case of "more is better" in fitness

A study published in the Journal of Strength and Conditioning Research measured the effects of exercise frequency on fat loss. "The purpose of this study is to examine the changes in body fat mass of previously sedentary, deconditioned subjects who began following the U.S. Surgeon General's recommendation in frequency of exercise," according to the subject authors.

Subjects were prescribed exercise of four times a week, 30 minutes of continuous exercise, for eight weeks. Eighty subjects completed the eight-week study. The subjects were divided into four groups: control (no exercise); exercise less than two times per week; exercise 3-4 times per week; exercise four or more times per week.

While all groups lost bodyfat, the only significant changes occurred in the group that exercised four or more times per week.

So if you are looking to get back in shape -- or get in shape for the first time -- try starting with 30 minutes of exercise at least four times per week. As far as exercise type and intensity, beginners can start with walking and progress to tougher exercise when your body is ready. The frequency (read: consistency) is more important for fat loss, as well as for building healthier habits.

THOSE WHO HAVE HEARD...

June 30, 2010Read: Romans 10

"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

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 27, 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?

--E.V.

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"

DRAWING CONCLUSIONS

June 28, 2010Read: 2 Corinthians 3

"And we, who with unveiled faces all reflect the Lord's glory, are being transformed into his likeness with ever-increasing glory, which comes from the Lord, who is the Spirit." -- 2 Corinthians 3:18

We recently took my brother and his family to Universal Studios in Los Angeles (Calif). He's got two young boys so naturally they wanted to hit the roller coasters, leaving yours truly holding the bags. But turns out, there's plenty to do with your feet firmly on the ground.

So while my family was busy doing loopdiloops, I had a caricature made of myself. "Why not?", I reasoned. The man said, "Step right up", so I plopped right down. Those passing by would take a look at the drawing, then up at me, then back to the drawing. I suppose they wanted to see if the picture being painted resembled the real thing. Well, after I paid Picasso, I walked back toward my family holding a cartoon of a stranger. But how could I be bitter? He only drew what he saw.

As Christians, we're supposed to resemble Jesus. Yet, I know in my own life, more times than not I don't look anything like Him. I'm a bad caricature of the real thing. And the conclusions people draw of me, aren't anything close to what I am (or who I have) on the inside. A show of hands for those who can relate...

Lord, help us reflect you today; in how we think, work and live. Help us paint for others an accurate picture of you. Amen.

--J.P.

MULTITASKING If you're short on time today, here's a way to build muscle and get trim at the same time

Take a resistance band and loop it under your nearest stationary bike. The handles of the resistance band hook onto the grips of the bike at your sides. Start pedaling and after a minute, grasp the handles of the band and begin a set of biceps curls for a minute. While still pedaling, rest the biceps and go right into lateral raises for another minute. You get the idea. Continuous cardio with various upper body band exercises to boot.

Try this 20 minute workout:

Stationary bike with: Overhead press (shoulders) Curl (biceps) Overhead extension (triceps) Lateral raise (shoulders)

Do each exercise for about a minute then repeat the sequence until your 20 minutes of cardio is up!

And remember, bands are great because they provide variable resistance (it gets more difficult as you continue the range of motion). So at the top of the biceps curl, the exercise is more difficult. So don't be fooled by the perceived ease of band training, but get ready for a doozy!

WELCOME TO PRAYFIT

Welcome to PrayFit

RIGHT WHERE HE WANTS US

June 24, 2010Read: Philippians 1 "Now I want you to know, brothers, that what has happened to me has really served to advance the gospel." --Philippians 1:12

You've probably seen the cartoon depicting a frog in the rain being swallowed by a pelican. Upon closer inspection, you notice the frog choking the bird on the way down. The caption reads: "Never Give Up." From the frog's perspective, he had the pelican right where he wanted him.

"As a result, it has become clear throughout the whole palace guard and to everyone else that I am in chains for Christ. Because of my chains, most of the brothers in the Lord have been encouraged to speak the word of God more courageously and fearlessly." (Philippians 1:13-14)

Rain or shine, Paul kept a tight grip on the higher purpose of spreading the good news. Though deep in the belly of prison, Paul figured, "Good, a captive audience." I picture him cracking his knuckles and clearing his throat: "Fellas...glad you're here."

Turning circumstances into platforms, Paul saw the storms of life as downpours of holy water. Let's find courage in his example today. When God puts us right where He wants us, let's make the most of the moment at hand.

--J.P.

STRESS LESS Improve your health in a heartbeat by worrying less This week we've talked about some practical ways to begin the spring season in a healthier way, and today we tackle one of health's biggest foes: stress.

"Finally, brothers, whatever is true, whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable—if anything is excellent or praiseworthy—think about such things. Whatever you have learned or received or heard from me, or seen in me—put it into practice. And the God of peace will be with you." --Philippians 4:8-9

Stress is powerful, causing too many ailments to fit on this page, but when we worry and fret, one way the body responds is by raising levels of a specific hormone called cortisol. Cortisol is known as the stress hormone, since it's elevated in time of our "fight or flight" response to stress. A normal or mild increase in cortisl is good for immune function and a healthy memory. But rampant levels of the stuff due to mismanaged stress could do us harm such as:

>> Impaired cognitive performance >> Suppressed thyroid function >> Blood sugar imbalances such as hyperglycemia >> Increased blood sugar >> Decreased bone density >> Decrease in muscle tissue >> Increased abdominal fat

So not only do we need to continue to make conscious efforts with our food and activity, but controlling our levels of stress and at home can make a big difference in our overall goals of abundant health. Pray constantly, exercise often and eat well.

Originally posted 3/25/10.

TOTAL RECALL

June 23, 2010Read: Matthew 27

"Now Jesus stood before the governor. And the governor asked Him saying, 'Are you the King of the Jews?' Jesus said to him, 'It is as you say.'" --Matthew 27:11

Sender would like to recall the previous message...

You've probably seen that note in your inbox from time to time. And while it always strikes me as funny to receive it (seeing as I've already read the message), I can definitely relate to the person who sent it. How many times have I said something that I want to quickly retract? Even if I felt I had the right to sound off, I often want to hit the recall button and take it all back. Unfortunately, the damage I caused with my big mouth is already done.

"Now Jesus stood before the governor. And the governor asked Him saying, 'Are you the King of the Jews?' Jesus said to him, 'It is as you say.' And while He was being accused of the chief priests and elders, He answered nothing. Then Pilate said to Him, 'Do you not hear how many things they testify against you?' But He answered him not one word, so that the governor marveled greatly." --Matthew 27:11-14

If anyone had the right to speak up, Jesus did. In His own defense He could have breathed a small hurricane, or whispered a call for the angels to flank His side, but He didn't. Innocent of all charges, our hopeless calls for help left Him speechless, and our fate was sealed with His lips.

So today, let's challenge ourselves to hold our tongues, even when nobody would blame us. And when the urge to show teeth in anger overwhelms, let's remember that lions don't have to roar.

Jesus -- the lamb Himself -- taught us that.

--J.P.

ACCOUNT-ABILITY Building a support structure is an easier way to reach your goals We've been talking about practical steps toward better health and fitness. We've looked at creating  a no-buy zone for the kitchen, and daily decisions when you're out and about to help burn extra calories. Today, we want you to tell someone about your commitment and ask them to hold you to your goals.

Perhaps you want someone to hold you accountable to: Lose five pounds this month Only have one desert this week Exercise at least 30 minutes each day for five days straight All of the above

What is the one goal you want to accomplish more than anything else? Wanna lose 50 pounds in a year? Run a marathon? Drop five dress sizes? We want you to share it, because we want you to achieve it. If you don't tell us, tell someone. Put yourself out there and commit to it.

>> CREATE YOUR OWN WORKOUT JOURNAL: Accountability starts here. Start building your own support system by keeping a PrayFit workout journal. To get started, click here.

Originally posted 3/24/10.

TRAINING THE INNER MAN

June 22, 2010Read: 1 Timothy 4 "For physical training is of some value, but godliness has value for all things, holding promise for both the present life and the life to come." --1 Timothy 4:7-8

On yesterday's PrayFit Daily, we reminded ourselves about the perspective of fitness -- how this body and this life are not "The Mecca," but please read how our friend and PrayFit contributor Pastor Jimmy Page explains the intersection of faith and fitness. We trust you'll find it as inspiring as we did.

"I love the fact that Paul draws a comparison between physical and spiritual training. But most of us do one of two things with this passage – we either completely discount the benefits of physical training or we miss the fact that we should actually engage in spiritual training.

Neither of these responses is correct. Clearly, spiritual training in godliness is far superior to physical training. Eventually, our body is going to wear out and break down; thankfully, we will receive a new, incorruptible body in heaven! But that doesn’t mean that we shouldn’t take care of everything that God has entrusted to us – including our bodies.

In fact, we are called to love God with all of our mind and strength. Our physical condition will have a direct impact on the clarity of our thinking, our moods, our emotions, our energy and our strength. Proper nutrition and exercise also help us prevent disease.

And for those of us that understand how important it is to be physically healthy, we often miss the fact that we need to train spiritually! That means we need a plan. And we need to sacrifice time, effort, and energy in order to get stronger in our relationship with God. It’s time that we do whatever it takes to renew our mind, hear from God, be refreshed, and combat the influence of our flesh and the world.

For some of us, if we trained physically like we do spiritually, we'd be morbidly obese. For others, if we trained spiritually like we do physically, we'd be missionaries."

ABOUT PASTOR JIMMY PAGE Jimmy serves as the Vice President of Field Ministry and National Director of Wellness for the Fellowship of Christian Athletes (FCA). For nearly 20 years, he has been a leader in the medical fitness industry, operating wellness facilities affiliated with Sinai Hospital and Johns Hopkins. He currently hosts a daily radio segment and podcast called Fit Life Today, offering a blend of spiritual and physical health principles that promote abundant life. Page's book, "Wisdom Walks: 40 Life-Changing Principles to Live and Give," a field manual for mentoring the next generation, is available now.

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FORGET ABOUT EASY The path of least resistance is the wrong one when getting fit

Late night infomercials make us laugh for a number of reasons. Fitness-related products are particularly interesting because a great deal of them promise fitter bodies by making exercise easier. Well, getting stronger and healthier should be enjoyable, but it doesn't have to be easy. In fact, your body always responds better when challenged to do more -- not less. Here are a few ways you can build small challenges into your daily routine to make your body respond. Keep your credit card in your pocket, where it belongs.

1 TAKE MORE STEPS: Locomotion is one of the easiest ways to get your body working harder everyday. Park farther away when you arrive at work or school and especially the gym. When you head out to lunch, mix in a walk around the food court before settling on your fare. Make it part of your routine to walk with your spouse, partner, kids or pets every night after dinner.

2 TAKE THE STAIRS: As we've discussed previously, the legs contain a large percentage of your total musculature. So mix in additional work for them -- and burn more calories -- by taking the stairs whenever possible.

3 ALWAYS DO BREAKFAST: Yes, we're all in a hurry in the morning. But as you work to spend more time in the Word upon waking each day, you should also build in time for breakfast. Having a breakfast high in protein and healthy carbohydrates helps to wake up your metabolism, recover from yesterday's workout, sustain energy levels and promote satiety.

These are just a few of the ways you can challenge your body and get fitter each day.

Originally posted 3/23/10.

THE "MECCA"

June 21, 2010Read: Genesis 11

"Then they said, 'Come, let us build ourselves a city, with a tower that reaches to the heavens, so that we may make a name for ourselves and not be scattered over the face of the whole earth.'" --Genesis 11:4

Recently, I spent a day directing a photo shoot at Gold's gym in Venice, Calif., arguably the world's hub for bodybuilding and fitness. A couple of years removed from the magazine business, the spectacle was eye-opening. Above the over-sized mirrors are the words "THE MECCA," the massive letters easily 10-feet tall apiece. And if you look around the room, the word is as appropriate as it is misleading, because many  in the mirror really do believe they've arrived.

Now is a perfect time of year to make new commitments to greater health, but like we've said from the beginning, it's not about the body. At PrayFit, we believe our mission toward greater fitness is all about obedience and never about perfection. Our mantra is that it doesn't matter how big we get in life, but that embracing our smallness each day is what matters most. Remember we serve a great, big God, which makes us no match and a perfect match all at the same time. For that reason, it's only after He's arrived, that we'll ever be able to claim the same.

--J.P.

SUMMER SLIMDOWN Start shedding bodyfat with this simple, if grueling, lifestyle change Looking to really get ready for the beach? Well, while planning your workouts is important, it may be more critical to clean up your diet. So, it's time to pick out all the old, processed bags of food and replace them with wholesome food choices.

Today, the first Monday of spring time, the task is simple: gut your kitchen, ridding it of foods that do little to help you achieve balance, let alone allow for a fitter, healthier physique. But before you replace them, make a list of what shouldn't be and post it somewhere you'll see it often. That way, if it's on that list, it'll never find its way on a new grocery list again.

We're asking the brave ones to share their "do not buy" lists on the forums. Welcome to spring! Let's spread the health.

>>NUTRITIONAL SPRING CLEANING: What types of foods do you have in your pantry that need to go? Let us know on the forums!

Originally posted 3/22/10.

EXTREME MAKEOVER: HEART EDITION

June 18, 2010Read: 2 Corinthians 5

"Therefore, if anyone is in Christ, he is a new creation; the old is gone, the new has come." --2 Corinthians 5:17

Last year, I had the privilege of spending a week on the set of ABC's Extreme Makeover: Home Edition. When it aired a couple weeks ago, I remembered the feeling I had when that family first answered the knock at the door, then came back a week later to a brand new house. Talk about gut-wrenching! Someone they never expected came into their world and freely gave them something they couldn't afford on their own. He saw where they lived and said you don't have to live here anymore.

As I stood and watched the process, I couldn't help but think of Jesus. Just like we did for that family, He knocks gently, anxiously awaiting our answer. But rather than calling for a wrecking ball, He does the unthinkable: He moves in. Instead of a hammer, He carries a suitcase. He gives us something we could never afford on our own--Himself--saying we don't have to live here anymore, alone.

--J.P.

DID YOU KNOW? Sodium, because of its connection to blood pressure, has been given a bad rap and people have started to think twice about salting their food. According to renowned exercise physiologist, Dr. Jim Stoppani, the Institute of Medicine states that people should be cautious in consuming more than 2,300 mg of sodium per day. This warning is especially true for those individuals who are salt sensitive or have a history of heart disease. However, a review published in the American Journal of Medicine found that people who consumed less than the IOM's recommended 2,300 mg of sodium per day actually had a 37% increased risk of dying of cardiovascular disease than those who ingested more. Hmm, please pass the salt.

Originally posted 3/1/2010.

SPIRITUAL SIX-PACK

June 17, 2010Read: Luke 11

"Blessed are those who hear the word of God and obey it." -- Luke 11:28

I started reading fitness magazines in my sophomore year of college, when my coach told me I needed to add 10 pounds of muscle if I ever expected to hit the ball out of the infield. So, for the next few months, I read every issue of Muscle & Fitness cover to cover and made myself familiar with the squat, bench press, deadlift and power clean. I came back with those 10 pounds that next year and saw my batting average jump 90 points. Go figure.

Since then, I've been a sponge for all things fitness. These days, I experiment with things that I learn from the experts I interview, before you ever get to read it at your local newsstand. It's served me well, I think. Since college, I've added another good 20 pounds and have stretched the tape measure on my arms, chest and legs. But no matter how many times I interview people about how to get that lean, clean six-pack, I can't seem to make the requisite changes to my diet. And the bottom line is that without doing x, y and z with my nutrition, I'll always have that last vestige of fat around my lower abs.

I know, but I don't do. I know what I want, I know how to get it but I just can't put the pieces together. It's frustrating.

Similarly, there are those that carry a broad knowledge of the bible but they can't seem to connect with their faith. They want a deeper, more meaningful relationship with Jesus, but to them, He's still just the guy who's quoted in red letter text. They are vexed as to their inability to see His will for their life, wondering why they can't find that solid footing of faith that they so desire.

By coming to this site, it's obvious that you know what you want. The Good News is that the Lord authored the perfect program to get you there. You're reading it this morning and that's an important and necessary first step. But it's not just about retention -- it's about obedience. Knowing the Word is not a replacement for living it. And you might find that once you fully commit to the program, you'll be ready to unveil that final, polished spiritual six-pack.

--E.V.

PRAYFIT NUTRITION: THE RIGHT WHEY When you take your whey protein can make all the difference

Contrary to what Consumer Reports would have you believe, supplementing with protein is not only safe but it's extremely beneficial looking to build muscle and burn fat. Today, we will examine the importance of whey protein. This fast-digesting, muscle-building staple is vital to your efforts in the gym, but you have to observe dose and timing to get all its benefits.

Preworkout, the standard whey protein recommendation is roughly 20 grams, in most cases one scoop of powder mixed in water. This minimal dose helps to preserve muscle during your workout and help you get a jump start on the recovery process afterward. This dose should be taken a few minutes before your first set, but no earlier than 30 minutes preworkout.

Immediately after your workout, but no longer than 60 minutes after, you should take 40 grams of whey. More experienced trainers can take up to 60 grams, but 40 is plenty to maximize protein synthesis at a time when your muscles are craving the amino acids within the whey. And, the more efficient your body is at building muscle, the more efficient it becomes at burning calories, hence whey's underplayed reputation as a fat-burner. If you miss this muscle-building window, the whey is less effective at rebuilding broken down fibers and is more likely to just fall into the league of ordinary calories.

Originally posted 2/12/10.