Since 2009
THE PRAYFIT DEVOTION
RUN IN SUCH A WAY
September 13, 2010Read: 1 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
Last year I had the opportunity to travel the world, writing a book and helping a client get ready for an upcoming role. At one particular location, I had an ocean view, with a breathtaking sunrise on the water. I’d spend my early mornings on the sand, reading, writing and praying. Then I’d hit an ocean-side workout.
One day that week, I was sprinting close to the water, where the sand is perfect for running. I gave myself a finish line about a quarter of a mile away, and I ran as fast as a 37-year-old with failing knees and back issues can run. When I got to my stopping point, I wanted to retrace my exact steps the opposite direction, in hopes to maintain that same stride and speed.
But as I looked down the path along the shoreline, I realized the water had washed away all my steps, leaving me no way to see my footfalls. It hit me: Isn’t that what God allows each day to be for us? A brand new, clean-slate-of-a-path in which to run? And doesn’t knowing that give us energy to live each day to the fullest? The only way to beat yesterday’s effort is not by using yesterday’s steps as the standard, but by trusting the Lord to fuel every step toward today’s end.
So with that thought, welcome to another Monday at the beach. Close your eyes and listen to the ocean. Thank God for your salvation and praise Him for new beginnings. Now open your eyes, see the day ahead of you…and run.
–J.P.
WORKOUT OF THE WEEK: More defined shoulders This routine will fatigue your delts from every angle, upping the intensity with supersets. For best results, be sure to move as quickly as you can between the two exercises that make up each superset, and never rest more than 30 seconds between standard sets or supersets.
Exercise Sets Reps Seated Overhead Press 3 10, 12, 15 superset with Dumbbell Lateral Raise 3 12, 12, 12
Standing Dumbbell Press 3 10, 12, 15 superset with Reverse Pec-Deck Flye 3 12, 12, 12
One-Arm Cable Lateral Raise 3 12, 12, 12
TOUGH TIMES NEVER LAST
September 10, 2010Read: Joshua 1
“Have I not commanded you? Be strong and courageous and not discouraged, for the Lord your God is with you wherever you go.” –Joshua 1:9
Let’s face it, the world is tough and sometimes you feel like a longshot. Stocks fall, prices rise, cars breakdown, girlfriends break up, jobs get lost, health quickly fails and our enemies often win (all before lunch). Yep, longshots up against it.
I believe it was Zig Ziglar who coined the phrase, “Tough times never last, but tough people do.” And for a lot of people, that might sound true, since only the strong survive, right? Well, maybe, but at PrayFit, our theme song goes a little more like this (take it away, Steven Curtis Chapman):
“His strength is perfect, when our strength is gone. He’ll carry us, when we can’t carry on. Raised in his power, the weak become strong. His strength is perfect, when our strength is gone."
At some point or another, we’ve all felt like throwing in the towel. If you're like me, you can add your own slew of items to the list above, all things public and private. But be encouraged today and stay in the fight. Get up off the canvas, wipe the dirt from your chest and tell the world to bring it, because as it turns out, you’re still standing. Tough times never last, but God’s people will...forever.
--J.P.
FIT WEEK IN REVIEW In case you missed any of our entries, here's what you missed!
PrayFit Workout of the Week: Stronger back in five moves
A tasty, unique recipe from nutritionist Dana Angelo White: Pineapple Serrano Salmon Burgers
Java News: Research is revealing how coffee is helping your DNA
>> PRAYFIT ON SALE! With the Christmas season approaching, we've got just the stocking stuffer. Give the gift of faith and fitness with PrayFit: Your Guide to A Healthy Body and A Stronger Faith in 28 Days -- the first print project from the creators of PrayFit. Click here to start shopping!
WAVING OVER WALLS
September 9, 2010Read: Psalm 145 "The Lord is near to all who call upon Him, to all who call on Him in truth." -- Psalm 145:18
As a young boy, watching my dad leave for work was more than a habit or tradition -- it was a son's ritual. We'd say bye to him at the door, then I'd run to my room and watch for him from my window. I remember we had a big rock wall, over which I could barely see the top of his truck. As he drove down the street he'd wave goodbye out his window and I'd be waving from mine. And all was right with my world.
But boy, oh boy, if I happened to miss his truck, you'd think the sky had fallen. I still remember the anxiety. "Did I miss him? Did I look down or turn away? As much as I wanted to watch him wave, I needed him to know I was there waving back. And if I thought he didn't see me, I was a mess. Mom would get me on the phone with Dad, and he'd calm me down. He'd assure me that he sees me waving, even if I can't see him.
I don't know when I grew out of that, but we'll never outgrow the need to see the Lord.
God, we're at the window. We've run here to watch you go to work in our world. We're on our tiptoes, and our little eyes are looking for you over the walls of fear and doubt that we ourselves have built. Even if we look down or turn away, you're there. You see us waving, even if we can't always see you.
--J.P.
NEW BENEFITS BREWING WITH COFFEE Coffee is more than a morning jolt -- it is fortifying your DNA
Coffee, America's favorite pick-me-up, has drawn great headlines in recent months and years with research linking it to reduced risk of diabetes, and improved liver health. But a new studies are showing that it may help on a much deeper level, boosting your health all the way down to your DNA.
Researchers from the University of Vienna, Nestlé, and the University of Belgrade report that paper-filtered coffee – the most widely consumed form in Central Europe and the US – may protect against oxidative DNA-damage. Subjects were assigned to drink either 800 ml coffee or water daily for five days. At the end of the study, a reduction in DNA damage was shown in the java drinkers.
Though researchers admit that the findings are "casual," they say that the results are promising.
To read the full story at Nutraingredients.com, click here.
>> PREORDER PRAYFIT: Click here to order "PrayFit: Your Guide to a Healthy Body and A Stronger Faith in 28 Days," due out in December!
BIG HEART
September 8, 2010Read: 1 Samuel 16
“Man looks at the outward appearance, but the Lord looks at the heart.” –1 Samuel 16: 7
Secretariat was fast.
As one of the top three thoroughbreds of all time, Secretariat was in a class by himself. In fact, no other horse has ever run 1 1/2 miles faster than Secretariat. Of the greatest sports performances of all time, Secretariat’s run at the Belmont Stakes is ranked second only to Wilt Chamberlain’s 100-point game by ESPN. And on his way to a still-standing Kentucky Derby record, Secretariat ran each quarter mile faster the one before it; unheard of before or since.
Like I said, Secretariat was quick.
And while Secretariat was the only horse to dawn the covers of Newsweek, Time and Sports Illustrated, his exuberance when he ran was justified only by what doctors found when he finally couldn’t; he was all heart. After suffering an incurable hoof condition, the autopsy of Secretariat revealed his heart weighed an astounding 22 pounds, the largest ever recorded for a racehorse.
I wanted to share the story of Secretariat simply to continue our week of inward glances. Are we running the race harder than yesterday? Are we committing ourselves to spiritual and physical health with heart? If so or if not, either way, it's a new day and…we’re off!!
--J.P.
RECIPE OF THE WEEK: Pineapple-Serrano Salmon Burgers
Serves: 4
Ingredients: 1 pound, raw wild Alaskan salmon, skin removed 1 tablespoon ketchup 3 tablespoons mayonnaise 1 tablespoon freshly squeezed lemon juice 2 teaspoons Sriracha chili sauce ½ cup panko bread crumbs ¼ cup finely diced pineapple 1 serrano chili, finely chopped ¼ cup finely chopped red onion 1 clove minced garlic Kosher salt and freshly ground black pepper 1 teaspoon canola oil 4 whole wheat hamburger rolls Lemon wedges
Directions: Finely chop salmon with a sharp knife or cut into large chunks and pulse in a food processor fitted with a steel blade — transfer to a large bowl. In a separate bowl combine ketchup, mayonnaise, lemon juice and chili sauce, mix well to combine- set aside. To salmon, add panko, pineapple, serrano pepper, onion, garlic and mayonnaise mixture. Season with salt and pepper and mix until combined. Form into 4 burgers. Heat oil in a nonstick skillet over medium heat. Cook burgers for 7-8 minutes per side until cooked through. Serve on whole wheat rolls with freshly squeezed lemon juice.
Calories: 368 | Protein: 28 grams | Carbohydrate: 26 grams | Fat: 17 grams | Sodium: 447 milligrams | Fiber: 3 grams
Dana Angelo White, MS, RD, ATC is a registered dietitian and is currently a nutrition expert for the Food Network, and has worked as a media spokesperson for Cooking Light Magazine. She has appeared on Good Day Street Talk, Food Network.com, Access Hollywood and GMA Health. Visit her at Dana White Nutrition.
"YA GOTTA HAVE GANAS"
September 7, 2010Read: 1 Samuel
"Man looks at the outward appearance, but the Lord looks at the heart." --1 Samuel 16:7
Last week I had the honor of spending some time with the leaders of the Boys and Girls Clubs of El Paso -- an amazing group of people that I promise you'll hear more about in the months ahead. And while touring one of the facilities, a teenager's t-shirt caught my attention. It read, "Hay Que Tener Ganas." As I read it out loud, I was given a shrug and a head tilt, "Ya gotta have heart." (And mine stopped). To say the moment motivated me would be like saying Picasso painted or Mozart made music; an understatement to say the least. And as it turns out, it's their motto.
So because of those kids, this week is all about that very thing. How we take care of the bodies God gave us is a heart issue, is it not? At PrayFit, we believe how the body responds in weight loss is merely a byproduct of obedience. It's the daily diligence to eat right and exercise that takes true desire and guts. The kind of guts Omar, David and Clutch showed me last week. "They're the true dreamers" -- something I think their director, Mrs. Maldonado, would be the first to point out. JP
PRAYFIT WORKOUT OF THE WEEK: BACK This workout is made up of the tried-and-true basics of back training, from the strength-and-power staples like the bent-over row and deadlift to the challenging simplicity of the traditional pull-up as an intense finisher. If you prefer, you can switch the order of the row and deadlift from workout to workout, which means that both exercises get the benefit of going first when you’re freshest and have the most energy to lift heavy poundage. Same idea goes for the wide-grip pulldown and seated cable row. Post your experiences to the comments section below, or in the forums.
Exercise Sets Reps Bent-Over Barbell Row 5 6, 6, 8, 8, 10 Deadlift 4 6, 8, 8, 10 Wide-Grip Pulldown 3 10, 10, 10 Seated Cable Row 3 10, 10, 10 Pull-Up 2 To failure
LET FRIDAY BEGIN
September 3, 2010Read Psalm 121 “My help comes from the Lord, the maker of heaven and earth.” --Psalm 121:2
It’s Friday. The ninth inning. The fourth quarter. The last period.
When coaches encourage their players to “leave it all out on the field,” it’s not to sure-up a victory or avoid defeat, but more so to prevent regret either way.
Of all people, Jesus understood Friday. If anybody ever had cause to hesitate before Friday’s first step, He did. But He finished the game. He suited up and took on the best the world had to offer by offering himself for the world.
Let's finish the week stronger than we began it. In Jesus' name, we train.
--J.P.
PRAYFIT: WEEK IN REVIEW Revisit the healthy living entries from the last week
PrayFit Workout of the Week: Chest
New research on the importance of surrounding ourselves with fit-minded people.
RECIPE: Cheese lover's delight
3 ways to improve your running stride
>> A GROWING FAMILY: As we move toward the release of our first print project, we are hoping to expand the PrayFit community. As we close the week, we hope that you will share this site with at least one friend or family member, whether it's via link, Facebook, Twitter, blog, word of mouth or messenger pigeon! Have a fantastic weekend. We hope to see you here Monday!
STAND UP, HOOK UP AND JUMP
September 2, 2010Read: Matthew 16
“For whoever wants to save his life will lose it, but whoever loses his life for my sake will find it.” –Matthew 16:25
I recently watched a documentary about the 506th Parachute Infantry Regiment, 101st Airborne Division, also known as Easy Company — arguably one of the most elite group of soldiers of World War II. Those who didn’t lose their lives shared their stories of bravery, battles and brotherhood, the likes of which had this weak shell of a writer in a flood of tears.
But prior to D-Day and long before the beaches of Omaha, the group of men who would come to be known as the angels from the sky had to first prove their readiness. After months of testing and training, only those left standing were given their wings. Interestingly, while their worries were few, the one common fear they all had was whether their chutes would open correctly — as they were responsible for packing their own parachute the day before each jump.
Please forgive the comparison, but if you and I were responsible for providing a safe landing from our fall, we’d live in fear too. But since God’s love reaches lower than our worst mistakes and higher than our greatest accomplishments, we have a green light to stand up, hook up and jump.
Which reminds me, once those boys boarded the plane, despite it all, they couldn’t wait to hit the ground and fight. That took uncommon valor. But when Jesus took our place on the cross, that took a miracle of love and grace.
–J.P.
3 STEPS TO A BETTER STRIDE Protect your feet, run easier and conserve energy with these tips
I’ll leave more testimonials to the avid runners, but in grad school, we spent semesters studying the mechanics of a running stride. Pretty detailed stuff. Maybe that’s why I headed to the weight room. But if you feel you’re running inefficiently and a bit out of control, your entire body could need adjusting. Your best plan should be to have an experienced runner or fitness professional examine your gait. Have them watch you and give you credible advice. A few things he or she will be looking for are:
Foot Plant One of the most important phases of running mechanics is the position of your foot when it lands on the ground. When your foot strikes the ground it will land toes first, ball of the foot first, flat footed or heel first. Many runners make the mistake of reaching out in front of their body and landing heel first. Your most efficient foot plant is one in which your foot lands directly under your hips or your center of gravity. You may land on the ball of your foot or flat footed. The ideal landing position is slightly toward the outside edge of your foot, just behind your little toe.
Arms The main purpose of an arm swing is to provide balance and coordination with the legs. The arms should hang loose and relaxed, close to the body. Avoid excessive movement. You want to avoid any tenseness in the shoulders. Also, allowing your arms to cross in front of your body even slightly can cause excessive and unnecessary twisting of your spine, forcing you to work harder — futher incentive to keep them close to your sides.
Source: www.runningplanet.com
THE LORD NEVER PANICS
September 1, 2010Read: Isaiah 55
"As the heavens are higher than the earth, so are my ways higher than your ways and my thoughts than your thoughts.” --Isaiah 55:9
Things on the ground look pretty small from 35,000 feet. I know, because that’s where this entry was written. Halfway through a five-hour trip cross country, the flight attendant announced, “If there is a physician on board, please come to the back of the aircraft.” She repeated it three times.
Immediately two young men, including a man sitting in my row, jumped from their seats and rushed to help. The rest of us simply sat and watched as a huddle formed in the back of the plane. After maybe a minute, a grey-haired man from the front of the plane walked passed us, almost casually, to join the effort. It wasn't long before the man from my row returned to his seat and explained that a young lady had suffered a panic attack.
Curious, I asked him if he was a physician. “No," he said. “There was only one doctor among us back there. Two of us were firemen, but only one doctor -- an older man. When he showed up, we all stepped back to let him work.”
(Get me a laptop, stat.)
In life, we tend to panic, and the world responds will all sorts of solutions. But like today, I know I can’t run to the rescue. Only God can. Isn't it assuring to know that He is never rattled or stressed? He's always in control and is never late. And the problems that find us, even at 35,000 feet, are well under His.
Now I think I’ll sit back and relax. We still have a ways to go.
--J.P.
PRAYFIT RECIPE OF THE WEEK: Quesadilla Lasagna The perfect dish for health-conscious cheese lovers
Serves: 4
Ingredients:
1 tsp olive oil 1 pound ground turkey breast 1⁄2 red onion, finely chopped 1 clove garlic, minced 1 tsp cumin 1 tsp chili powder 1 small zucchini, sliced 1 yellow bell pepper, chopped 1 jalapeno pepper, minced (optional) 3 whole wheat flour tortillas 1 cup shredded low fat cheddar cheese 1 avocado, diced 3⁄4 cup salsa Salt and pepper to taste Canola oil spray
Directions: Preheat oven to 375°F. Heat olive oil in a large skillet. Add turkey and sauté for 4 to 5 minutes until browned. Add onion and garlic and cook for an additional 2 minutes. Season with salt, pepper, cumin and chili powder; stir to combine. Add zucchini, bell pepper and jalapeno and cook, stirring continuously until turkey meat is no longer pink and vegetables are slightly tender. Turn off the heat and set the skillet aside.
Spray a 9-inch pie plate or square casserole dish with non-stick spray. Place one flour tortilla on the bottom of the pan and top with half the turkey mixture and 1/4 cup cheese. Create second layer with another tortilla, and add the remaining turkey mixture and another 1/4 cup of cheese. Create top layer with remaining tortilla, 1/4 cup of salsa and the remaining cheese. Bake until cheese is melted, about 15 to 20 minutes. In a small bowl, combine diced avocado with remaining salsa. Slice the lasagna and serve topped with salsa-avocado mixture.
Calories: 437 | Fat: 15 grams | Saturated Fat: 2 grams | Protein: 47 grams | Carbohydrate: 42 grams | Sodium: 892 milligrams
Dana Angelo White, MS, RD, ATC is a registered dietitian and is currently the nutrition expert for the Food Network.com, and has worked as a media spokesperson for Cooking Light Magazine. She has appeared on Good Day Street Talk, Food Network.com, Access Hollywood and GMA Health. Visit her at www.danawhitenutrition.com
EXTREME MAKEOVER: HEART EDITION
August 31, 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, 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.
COMMUNITY KEEPS WEIGHT OFF If you're looking for a way to get or stay slim, you're in the right place
A new study is confirming what we've said all along -- that by sharing time with other fit-minded people, you can actually have more success in your quest to reach or stay at your goal weight.
The more people used an interactive weight management website such as PrayFit, the more weight loss they maintained, according to the study. The research showed that consistent website users who logged on and recorded their weight at least once a month for two-and-a-half years maintained the most weight loss.
You can build in extra accountability by keeping a public workout journal, such as those located at our forums.
For the full story from Science Daily, click here.
>> REGISTER: If you haven't already, it's time to register at our forums and start your own workout journal! Sign up here!
THORN BUSHES AND DOG LEASHES
August 30, 2010Read: 1 Chronicles 16
“Look to the Lord and His strength; seek His face always.” –1 Chronicles 16:11
Amidst my usual helping of chaotic and unpredictable mornings, there is one constant in the day’s beginning: Josey. Josey is our chocolate labrador...our very strong and excited chocolate lab. The apple of my eye. Blink blink.
Each morning Josey acts as if she hasn’t seen me in weeks. “Dad! It’s me, dad! I love you! I missed you!” (If only I started my days like that). And after our reunion, she heads to the door. Wait, let me rephrase, she attacks the door. “Okay Josey, okay!” I put her chain on, and we begin our morning adventure; she knows exactly where she wants to explore. First, she looks for the rabbits, then the squirrels, then the birds. So much to do! But it’s interesting that once we go outside, it’s as if I’m not even there. The one who opens all her doors, the one she couldn’t get enough of, was now an invisible bystander. Can anyone relate to her behavior?
Well, getting caught in some bushes today was not part of her plan. Tangled inside a bush on a steep hill, her joy turned to panic. And for the first time since emerging outside, she looked up at her master (the one who never lets go of the leash). Now, from my vantage point, all she had to do was listen to me, back up a few steps, and she’d be as free as the very bird that got her there in the first place.
Packaged in the unexpected, sometimes God speaks to us with thorn bushes and dog leashes.
--J.P.
PRAYFIT WORKOUT OF THE WEEK: Chest Both men and women want strong upper bodies, and there's not a better place to start than with a strong chest, front delts and triceps.
We've been asked to provide a solid chest workout, and this week's workout won't disappoint. This routine covers all areas of your chest, and also involves the front of your shoulders and triceps to a certain degree. You hit the upper chest with incline presses, the middle with flat-bench presses, the lower with decline flyes, and the inner pectorals with the pec deck. You'll finish the routine with bodyweight push-ups all done to failure.
After warm-ups on the first movement, you’ll go right into your heaviest sets to start each exercise, as this is when you’ll be strongest and will be able to handle the most weight. That's important, especially because for the greatest impact, you have to select a weight that causes you to fail at the designated rep range. Post your comments and questions on our forums! Have a great week.
Exercise Sets/Reps Incline Dumbbell Press 5/10 Bench Press 4/10-12 Pec-Deck Flye 3/12-15 Decline Dumbbell Flye 3/12-15 Push-Ups 4/To Failure
--Rest 1-2 minutes between each set.
STICK YOUR NECK OUT
“Whatever you do, work at it with all your heart, as working for the Lord, not for men, since you know that you will receive an inheritance from the Lord as a reward. It is the Lord Christ you are serving.” –Colossians 3:23-24
My wife and I love turtles, especially those sea turtles. My dad used to say to me, “Jimmy, turtles are great because to get anywhere they gotta stick their necks out.” Well, in case you don’t share our enthusiasm, let me share some turtle trivia.
First, they’re born on the beach, even though they were never meant for the sand. And once they hatch, they don’t stick around to watch the grass grow. No sir! No sightseeing for these guys. In order to avoid the predators like birds and crabs, they run to the water as fast as they can. They might be young, but they know enough to know they’re not safe or at home.
And neither are we. We’re born on foreign soil and all we need to do is make our way to safety. The good news? Jesus has already defeated our predator, and He drew a line in the sand for us to follow. All we have to do is stick our necks out and run.
--J.P.
A PRAYFIT WEEK IN REVIEW In case you missed any of this week's entries, here's what you missed from the fitness side.
PrayFit Workout of the Week: The Gideon A brutal bodyweight driven workout that will spark fat loss and build lean tissue.
Water: The Ultimate Fat Burner We gained insight into what research is saying about the thermogenic effects of agua.
Oatmeal Peanut Butter Energy Bars Dana Angelo White shared a delicious recipe for energy bars. One of our favorites.
Training in Balance And finally, we learned how giving all your muscle groups adequate attention can help prevent injuries to your knees, elbows, shoulders, hips and low back.
>> Please join us again on Monday and everyday for more ways to start living more healthfully.
EXPIRES: 1/1/OF NEVER
August 26, 2010Read: Isaiah 40
"The grass withers and the flowers fade, but the word of our God will stand forever." --Isaiah 40:8
There's been a big to-do lately about the validity of expiration dates on grocery store items. Without anyone regulating the shelf-life of food, the business of labels is risky business.
But no matter how soon we buy something or how well we preserve it's freshness, time will eventually take its toll. Left to the elements, sooner or later, we discover what's foul -- and there's no mistaking when something's gone bad.
Truth be told, there's really nothing this life can offer that won't decay. Eventually, everything degrades, and thinking green won't be nearly enough to save the earth. Thankfully, God is imperishable and we are not the world. He stamps a "BEST LIVED BY:" on time itself. Not one thing about Him will ever get old or go bad. Not one promise, not mercy, and not anyone He calls his own.
--J.P.
FIT & BALANCED More times than not, our injuries are the result of improper training -- not necessarily in terms of improper form, but rather by not providing all of our bodyparts equal time under tension. Typically, we are more likely train the bodyparts we most frequently see in the mirror like our quads, chest, abs, shoulders and biceps. However, neglecting to train the back properly can cause undue torque on the shoulders. And not hitting the hamstrings can cause knee issues and low-back problems. So today's advice is to take a look at your routine to make sure you're training in balance.
If you have questions for the community of fitness minds here at PrayFit, head over to our boards and post a question, or leave one in the comments section below.
>> DO YOU HAVE A WORKOUT JOURNAL? If you're looking for a way to keep yourself more accountable, join the other PrayFit members who have started keeping track of their workouts at our forums. Sign up here. Already a member? Just start a new topic in the Workout Journals forum.
HOPE DOES NOT DISAPPOINT
August 25, 2010Read: Romans 5
"Hope does not disappoint." --Romans 5:5
I've always loved today's theme verse. Read it again. I've purposefully held out the surrounding verses, because I want to focus on this phrase for a second. See, when the world mentions the word 'hope,' its tone is usually one of question or doubt. I hope I get an "A". I hope she likes me. I hope nobody notices. I hope....
Well, the bible says that strength comes to those who hope in the Lord. No question there. No sign of doubts. It's a done deal. Why? God...will...come...through...for...us. How do we know? He died for us. That's why Paul said in Romans 15, "May the God of hope fill you with joy and peace." Look up and read the verse again out loud.
Are you in need of a sure thing? When dreams allude us and people fall short, and all we want is a glimmer:
"We know that suffering produces perseverance; and perseverance, character; and character, hope. And hope does not disappoint us, because God has poured out his love into our hearts by the Holy Spirit, whom he has given us." --Romans 5:3-5
It's the ultimate catch-22. If we invite the God of hope into our hearts, He delivers it on impact.
And you know what they say about hope.
--J.P.
PRAYFIT RECIPE OF THE WEEK: Oatmeal Peanut Butter Energy Bars
You don't need to pour your life savings into mass-produced energy bars. This tasty recipe from PrayFit contributor Dana Angelo White (www.danawhitenutrition.com) gives you plenty of fuel for your day -- and without the fancy wrapper.
Ingredients: Cooking Spray 1/2 cup honey 1/2 cup natural creamy peanut butter 2 tablespoons maple syrup 1 tablespoon canola oil 1/4 cup light brown sugar 1/4 teaspoon ground cinnamon 1 teaspoon vanilla extract 2 cups rolled oats 2 cups crisp brown rice cereal 1/4 cup toasted wheat germ 1/2 cup chopped roasted peanuts 1/2 cup chopped dried apricots 1/2 cup chopped dried figs 1/2 teaspoon kosher salt
Directions: Spray a 9 by 13-inch baking dish with cooking spray and set aside. In a small saucepan over medium heat, combine honey, peanut butter, maple syrup, canola oil, brown sugar, cinnamon. Stir and cook until mixture just begins to bubble, about 3 to 5 minutes. Remove from heat and stir in vanilla extract. In a large bowl, combine oats, rice cereal, wheat germ, peanuts, apricots, figs and salt. Pour peanut butter mixture over oatmeal mixture and stir gently with a spatula until well combined. Transfer to baking dish, cover with parchment paper and press firmly into dish. Allow to cool completely (mix will cool faster in the refrigerator). Cut into squares or bars and serve.
Calories: 240 | Total fat: 10g | Saturated fat: 1.5g | Carbohydrate: 30g | Protein: 6g | Sodium: 70mg
Dana Angelo White, MS, RD, ATC is the nutrition expert for Food Network.com and the Healthy Eats blog. She is a registered dietitian, certified athletic trainer and owner of Dana White Nutrition, Inc., which specializes in culinary and sports nutrition.
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PRAYFIT: YOUR GUIDE TO A HEALTHY BODY AND A STRONGER FAITH IN 28 DAYS
WHAT DID YOU EXPECT?
August 24, 2010Read: 1 Chronicles 4
“Oh Lord, that you would bless me indeed and increase my land. Keep your hand upon me and protect me from the evil one, so that I may not cause pain.” –-1 Chronicles 4:9-10
Most news networks finish their broadcast on a lighthearted note, and if you missed this one, allow me. A high school basketball coach was bet by the students that he couldn’t make a shot from half court. If he made it, they’d give him courtside tickets to this year’s NCAA Final Four Tournament; a crown jewel to many a basketball fan. But in order to make it to the promised land of hoops, he’d have to make the shot…blindfolded.
Okay, I’ll be quick…he made it alright. I mean, they gave him the ball, he dribbled it a couple times and woosh…nothin’ but net. The students went crazy, partly because it was an unbelievable shot, but also because they never had those tickets in the first place (oops!). Improbable odds with an impossible prize.
You know, I wonder what Noah thought, when he felt that first drop of rain. Or the look on Peter’s face when his boat was sinking from all the fish he caught. I’m sure any doubts were either washed away or grilled.
Friends, it’s time to pray big and give God the ball. He can make our one-in-a-million shots with our eyes closed.
--J.P.
WATER: THE ULTIMATE FAT-BURNER Turns out that the clear stuff may be an effective way to lose weight -- and keep it off
The fitness industry is bursting at the seams with dollars made from fad diets, here-and-gone workout programs and pricey supplements. People are looking for the magic bullet for weight loss and while the aforementioned methods can have some benefit, it turns out that water may be your strongest ally in your war on fat.
A recent study published in the journal Obesity showed that subjects on a low-calorie diet who drank 16 ounces of water prior to meals lost an average of 15.5 pounds over three months and kept it off -- or lost additional weight -- after a year of the same regimen.
While the mechanisms aren't fully understood, it is thought that water helps to fill you up ahead of your meal, reducing the amount of food you're likely to consume at each sitting. Also, consuming more H2O means that you are less likely to guzzle calorie-laden beverages.
So if you're looking to lose weight, try drinking 16 ounces of water prior to meals, while also sticking to a modest-calorie diet and regular exercise.
Source: CNN Health
>> READ, PRAY, LOVE: Stop by the prayer requests forum and see what others need prayer for today, or drop in and leave your own prayer request to get the PrayFit community praying with/for you.
DEFINE YOURSELF
August 23, 2010Read: 1 Corinthians 3
"...the spirit of God lives in you." --1 Corinthians 3:16
Image is everything, right? Just ask those who worked at the Ritz-Carlton during the depression. After the crash of 1929, when neighboring store fronts were closed and out-of-business signs were in full view, it was business as usual at the Ritz (or so it seemed). Management asked the few remaining staff to turn on all the guest room and ballroom lights, so it would appear from the streets that the hotel was unaffected by the economic tragedy when, in truth, the heart of the hotel was empty.
Can you relate? I know I can. If you're like me, you sometimes turn on your smile and muster up that charm in order to hide what's really going on inside...or what's not. We don't want anyone to know when we're low on energy, short on answers and slow to joy. No matter what, we're open for business.
But God knows our hearts and loves us despite them. He understands when we feel empty, and filling that vacancy is His specialty. Once He checks in, He never checks out.
>> Do you feel His presence daily? Share your thoughts, experiences and comments below.
--J.P.
PRAYFIT WORKOUT OF THE WEEK: THE GIDEON Make room for this week's holiday feast with this fitness gauntlet
Today and each Monday we'll post a sample workout routine for you to try. On any given week, it could be a run, a resistance workout or a boxing-inspired bout. Whatever it is, we hope you try it and enjoy. Give it your best, log your workout in the forums and encourage others to do the same. You'll need your stopwatch or a nearby clock and a notebook to journal your numbers.
Your workout today is one we like to call, The Gideon. Anyone can try it because it's all relative to your own fitness level.
>> For complete exercise descriptions, click here.
>> New to PrayFit? Click here to learn how to get started.
Exercise Warm Up: Jog in place or use a treadmill for 5 minutes.
Jump squats for 30 seconds | Record total jumps Bodyweight squats for 30 seconds | Record total squats Wall squats for as long as possible | Record total time
>> After reaching failure -- the point at which you can no longer hold this position -- on wall squats, stand and rest for 1-2 minutes. >> Complete the entire workout five times total.
>> NETWORK: Sign in to the PrayFit forum to log your workouts, post questions for the trainer and to see how you're stacking up against friends and family with the Gideon.
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SUPER SAVIOR
August 20, 2010Read: Isaiah 53 “But he was wounded for our transgressions and bruised for our iniquities and by his stripes we are healed.” –Isaiah 53:5
If you happened to see the Kentucky Derby earlier this year, you were witness to a fantastic story, both on and off the track. One man’s name was selected in a raffle among 67,000 others, then he was given $100,000 to place a bet on any horse in the field. Winner take all.
When Glen Fullerton entered Churchill Downs that morning, all he had was a gift and a choice. And after all the pre-race advice, he used both.
The split-second that Super Saver crossed the finish line in front of nineteen other horses to win the fastest two minutes in sports, Glen Fullerton became a wealthy man.
It seems we walk into this life a lot like Glen did the Derby; with a gift, a choice and a super Savior to do the rest.
--J.P.
OBESITY: A SECURITY ISSUE?
If you think that fitting into our clothes better is America's only incentive to get fit, think again. The problem, illustrated by the following statistics, has continued to make it apparent that our declining dedication to health is putting us at much greater risk than we may think.
>> The Centers for Disease Control and Prevention classify more than 34 percent of American adults age 20 and older as "obese" -- or having a body mass index higher than 30.
>> Up to 9 million Americans ages 17 to 24 -- or nearly 27 percent of the prime military recruiting age demographic -- are "too fat to serve in the military," according to an April study from Mission: Readiness, a non-profit group composed of senior retired military officials.
>> According to the study by Mission: Readiness, more than 140,000 individuals failed their military entrance physicals between 1995 and 2008 because of weight problems -- a 70 percent increase over that same period.
Read the full story by ABC News: TOO FAT TO FIGHT?
IT'S A JUNGLE DOWN HERE
August 19, 2010Read: Psalm 32
“I will instruct you and teach you in the way you should go; I will counsel you and watch over you.” –Psalm 32:8
Not sure if you’ve seen Bear Grylls in The Discovery Channel’s Man vs. Wild series, but he’s a former military guy with some serious survival skills. Each show begins with a helicopter dropping him in the middle of some uncharted land where his mission is simple but brutal: Get through the dangerous, unfamiliar territory until he’s lifted to safety. And while each episode finds him in a different death trap, his advice always has some consistent themes: stay nourished, use the sun as your guide, look for shelter before the weather hits, and seek the higher ground.
I particularly enjoyed one segment when he revealed what keeps him going when the going gets rough; he hides a laminated photo of his loved ones in the sole of his shoe. Hmm…love in his soul.
When our days are like the jungle, I say we take Bear’s advice. Let’s stay nourished with God’s word and use the Son as our guide. Seek His higher ways in the storm, and one day, He’ll be back to lift us all to safety.
--J.P.
PRAYFIT RECIPE OF THE WEEK:Nectarine and Avocado Salsa Add some new flavors to a traditional Latin favorite
Nectarine & Avocado Salsa
Makes about 4 cups
Ingredients: 3 nectarines, chopped ½ red bell pepper 2 scallions, finely chopped 1 jalapeno pepper, finely chopped 1 avocado, diced ¼ cup chopped radish Juice of 1 lime 2 tablespoons chopped fresh cilantro ¼ teaspoon kosher salt ½ teaspoon hot sauce (or to taste)
>> Place ingredients in a medium bowl and toss to combine. This fresh salsa is fabulous with tortilla chips, fajitas, or fish tacos.
Nutrition Info Per Serving Serving Size: 1/4 cup
Calories: 32 Total Fat: 1.5 grams Saturated Fat: 0 grams Carbohydrates: 4 grams Protein: 0.5 grams Cholesterol: 0 grams Sodium: 24 milligrams Fiber: 1.5 grams
PrayFit contributor Dana Angelo White, MS, RD, ATC is a nutrition expert for Food Network.com and the Healthy Eats blog. She is a registered dietitian, certified athletic trainer and owner of Dana White Nutrition, Inc., which specializes in culinary and sports nutrition.
CHASE WHAT MATTERS
August 18th, 2010Read: Matthew 6
“Seek first his kingdom and his righteousness. And all these things shall be given to you.” –Matthew 6:33
Ironic that a credit card company would give such great advice: encouraging us to seek out only what we need. But credit is all about trust, isn’t it? Because of our history, we’re allowed only so much, and we’re trusted to pay it back.
When God looks at our lives, He doesn’t see us, He sees Jesus. His blood-line of credit extends to you and it extends to me. Appropriate for today's topic, my mom will tell you it reminds her of the song, “He Paid a Debt.”
He paid a debt, He did not owe. I owed a debt, I could not pay. I needed someone to wash my sins away.
And because of that, we do get to chase a life that matters…and the credit is His.
PRAYFIT FOOD: SOUP OF THE DAY! Try a great, quick recipe from the Food Network's nutrition expert and PRAYFIT contributor Dana Angelo White. Amen and bon appetit!
http://www.foodnetwork.com/conscious-cooking-healthy-and-fast/package/index.html
Dana Angelo White, MS, RD, ATC is the nutrition expert for Food Network.com and the Healthy Eats blog. She is a registered dietitian, certified athletic trainer and owner of Dana White Nutrition, Inc., which specializes in culinary and sports nutrition.
THE BIGGER PICTURE IS YOU
August 17th, 2010Read: Psalm 139
“I praise you because I am fearfully and wonderfully made.” –Psalm 139:14
Have you ever noticed that when you’re shown a photo, the first thing you do is look for your own face? Mission #1 is to find yourself in the frame, and only after you’ve done so, can you fully enjoy the bigger picture. Not sure why, maybe it’s just our nature.
Aren’t we glad that's God's nature? Take a snapshot of the world, and all He sees is you. To Him, as it turns out, we are the bigger picture. (So...smile!)
DID YOU KNOW? Because of the obesity epidemic, a child born today may not outlive his or her parents. What can we do as a country to reverse this trend? What are we obligated to do as believers? On that note, here's a question: Should Christians be the healthiest people on earth?
Send your thoughts to [email protected] or post your comments here.
BECAUSE HE TRAVELED
August 16th, 2010Read: Matthew 26
“Going a little farther, he fell with his face to the ground and prayed, ‘My father if it’s possible, let this cup be taken from me. Yet not as I will, but as you will.’” –Matthew 26:39
Getting ready for a business trip is no easy task. From the packing and planning, to some unpacking and repacking, it becomes quite the endeavor. Work before work. And while I’m grateful for the opportunities that business travel allows, I always have one thing on my mind — one solitary vision, and the reason I’m up for the fight — getting home. Even before I leave, I find that I’m homesick and still in my living room.
I wonder if Jesus ever got homesick. I mean, if anyone had the right to miss where they were from, He did. But something made Him leave. That something? Our helplessness.
Divine irony: Because He traveled, we’ll get home.
WORKOUT OF THE WEEK: TRICEPS Let's hit the back of the arms this week, shall we? Known as the triceps because of the three muscles (long, medial, and lateral heads), the tri's make up the majority of the upper arm.
While you can't completely isolate any one of the three muscles, you can engage one over the others based on the angle of your arm. For example, anytime you raise your arm overhead and extend the elbow, you hit the long head with better accuracy. Regardless of your fitness level, from beginner to seasoned athlete, these moves can improve your upper arms with laser-like accuracy.
Pressdown 3 sets of 12-15 repetitions Seated Overhead Extension (with a dumbbell, cable or even a soup can) 4 sets of 8-12 repetitions Lying Triceps Extension 3 sets of 8-10 repetitions Close-grip Push-ups 4 sets to failure