THE DAY BEFORE

November  9, 2010Read: Matthew 1

"The virgin will be with child and will give birth to a son, and they will call him Immanuel, which means 'God with us.'"  --Matthew 1:23

No matter how old you might be, chances are you've experienced a few important "day befores." Turn back the clock and you might remember the day before you: graduated... got married... got promoted...

While all those days bring back a number of different memories for us, each moment has one common denominator: a new title.  The next day you were: a graduate... a wife... a boss... The day before, you were none of those.

Turn back the clock and we once knew God as Yahweh, Abba, The Great I AM, and the Alpha & Omega. But then one day God became: flesh... a baby... Immanuel...

Creation…meet creator. And once you meet Him, you'll never be the same again either. You can bet your soul you'll be different than you were...the day before.

--J.P.

FAST FOOD: KIDS IN THE CROSSHAIRS

It may sound like hyperbole, or a scare tactic concocted by those of us in the health industry who have taken a defensive posture against obesity. But it is worth noting that the fast food industry has ramped up its effort to attract more young people to its establishments.

"In 2009 preschoolers saw 56% more ads for Subway, 21% more ads for McDonald's and 9% more ads for Burger King, compared with 2007," the story says. "Children age 6 to 11 saw even more: 59% more ads for Subway, 26% more for McDonald's and 10% more for Burger King."

In addition, more of the available options for kids are -- surprise! -- unhealthy. French fries are served in kids' meals an astounding 86% of the time, for example.

"We should be clear that the fast food industry is not solely to blame for the rise in child obesity," says PrayFit editorial director and father of two Eric Velazquez. "Parents have to make a conscious effort to prepare more healthful meals at home and to help their kids make better choices when you are in the drive-thru. Of course, occasional indulgences are fine but making good choices as often as possible can go a long way toward instilling good habits reversing the trend of weight-related health issues in America."

>> Read the full story from the L.A. Times here: Fast food restaurants market too heavily to kids, says study

THE MECCA

November 8, 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

Earlier this year, I spent a day directing a photo shoot at Gold's gym in Venice, Calif., arguably the world's hub for bodybuilding and fitness. No longer in the 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.

At PrayFit, our mission toward greater health and fitness is all about obedience, not perfection. Our mantra is that it doesn't matter how big we get in life, but that embracing our smallness 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.

WORKOUT OF THE WEEK: IT'S LUNGE TIME

So you've got 15 minutes either before work, at lunch or right after work and you wanna train your lower body with no equipment. No sweat. Well, kinda. Hit these exercises with very little rest between them, and get right back to your day. Do each move to absolute failure -- the point at which you can no longer complete reps with good (or decent) form -- then move to the next one. If you have time, go through all of them again. And while all three moves are bodyweight driven, weight can be added to each to increase intensity. Not sure how? E-mail us at [email protected] or ask other readers on the PrayFit forums.

Sissy Squat Rise onto your toes, grasping a support for balance. Bend your knees and let them extend out in front of you, leaning back as you descend keeping your body straight from knees to shoulders. At the bottom, simultaneously push through your toes and drive your hips forward and up.

Wall Squat Lean against the wall with your back flush against it, your legs bent at 90-degrees and your eyes focused forward. Hold that position as long as possible.

Alternating Lunge Step forward with one foot. Bend both knees to lower yourself, making sure your front knee doesn’t pass your toes. Stop just short of your rear knee touching the floor and reverse directions, driving through the heel of your forward foot to return to the start.

>> IN THE NEWS: Congratulations to PrayFit endorser Robert Guerrero for his 10-round unanimous decision over Vincente Escobedo on Saturday.

>> STUFF A STOCKING: "PrayFit: Your Guide to A Healthy Body and A Stronger Faith in 28 Days," is the perfect gift for anyone looking for a renewal of faith and fitness. The book includes 56 days of daily devotionals, complete exercise programs for beginners and intermediates, as well as full meal plans to speed results. Order a gift today or pick one up for yourself by heading to Barnes & Noble or Amazon today!

SET FREE

November 5, 2010Read: Romans 7 “I don’t realize what I’m doing. I don’t do what I want to do. Instead, I do what I hate.” –Romans 7:15

Last year I was doing some work abroad, and at one particular location, the house we were staying in was nestled in the deep, dark reaches of what could have been the Congo for all I know. Spiders the size of small dogs, bugs never before photographed by man…this place was creepy.

Well, one night in the laundry room underneath the house, I was transferring clothes from the washer, when a moth the size of a pterodactyl flew out of the dryer. (I suddenly had new clothes to wash.)

Once I regained my dignity, I stood and watched this pre-historic bat beat his head against the window trying to escape his laundromat-turned-hotel-turned-prison. I noticed it had a portion of its wing missing, but that didn’t stop it from flying around my head as it tried desperately to get out. After many attempts, I was able to catch it and free it.

Nice story, right? Well, the next morning I made my way back to the laundry room. I opened the door and wouldn’t you know it – that giant eagle-moth with that broken wing was back at that same window, trying to get out. Trapped again. Same predicament. Same trouble. As I shook my head in disbelief, it dawned on me…I’m a lot like that moth.

Aren’t we like that sometimes? We find ourselves back in the wrong place, wrong predicament, wrong jungle — beating our heads against the wall just wishing for a fresh new start? Well, no better time than today for renewal, both physically and spiritually. In Jesus, we've been set free.

--J.P.

PRAYFIT: WEEK IN REVIEW Revisiting a week's worth of healthy living tips

>> WORKOUT OF THE WEEK: Master your own bodyweight.

>> RECIPE OF THE WEEK: A cheesy way to get your grains.

>> IN THE KITCHEN: How to make a healthier soup.

>> RESEARCH: How does exercise affect your risk for depression?

>> HOLIDAY SHOPPING: Have you ordered PrayFit in print yet? To pick up a copy for yourself or a friend, visit Barnes & Noble or Amazon today!

>> Have you "liked" us on Facebook? Are you "following" us on Twitter? Do so by clicking the respective icons at the bottom of the page here!

SELF MADE?

November 4, 2010Read: John 19 "Do you not know I have the power to have you crucified?" --John 19:10

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

Pilate took that risk. He raised his resume in the face of Jesus and beat his own chest. "Don't you know?...I have the power? ...To have you crucified? And yet Jesus answered without saying a word. After all, He 1) was all-knowing 2) gave power to the sun and 3) willingly climbed on the cross.

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

--J.P.

FIGHT THE FOG Reduce your risk of depression with exercise

Everyone knows that a good sweat is good medicine but new research is showing that it may actually combat actual depression. Scientists at King's College (London) found that those who exercise regularly are far less likely to be depressed. They did cite a condition for this finding, however: exercising as a leisure activity, rather than as part of your work day.

Read the full story here: Exercise vs. Depression

RIGHT WHERE HE WANTS US

November 3, 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.

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.” Can't you just 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.

NUTRITION TIP: Smarter Soup

Soup is a terrific way to get more veggies, so load up your chowder with aromatics like celery, carrots, onions and leeks. To help thicken the soup, sprinkle the veggies with flour and cook for 1 to 2 minutes before adding liquid. Starchy add-ins like potatoes, corn and beans will add texture, while their natural starches will also help thicken the soup.

If your favorite recipe calls for butter, swap half of it for canola or olive oil – you’ll still get the buttery flavor and a boost of the more heart-healthy kinds of fats. Shrink down the portion of bacon or make the switch to turkey bacon and you’ll shave off more calories from saturated fats.

Broth-based chowders have considerably less calories than ones made with cream. But if your moto is like mine “go creamy or go home” using half-and-half  instead of heavy cream will save 500 calories and 60 grams of fat per cup. Since lighter dairy products (like milk and half and half) don’t stand up to high heat as well as cream, it’s best to add them towards the end of cooking to prevent them from separating and making the soup grainy.

Dana Angelo White, MS, RD, ATC, is a registered dietitian, certified athletic trainer and owner of Dana White Nutrition, Inc., which specializes in culinary and sports nutrition

WHAT GIVES YOU STRENGTH?

November 2, 2010Read: Isaiah 40

"He gives strength to the weary and increases the power of the weak." --Isaiah 40:29

I recently received some incredible shirts from my friend Alex who owns FUERZA, a San Diego-based clothing company. I think I've worn something with FUERZA on it every day this week. But to me, even better than the logo and the quality of clothing is their motto: "What gives you strength?" I've thought of that question for days.

Years ago, a younger and much stronger version of this balding writer would lay down on the bench or step into the squat rack like a warrior looking for a fight. With chalk flying, the belt so tight I couldn't breath, and spotters yelling all sorts of "encouragement", I'd whisper to myself these very words: "I'm saved. I'm loved. I can conquer this weight. Up and down, let's go. Let it build."

Some guys got mad when they trained, others tried to remember bad times to get motivated. But I just seemed strongest whenever I was able to blend faith with fear. That combination lit a fire inside my heart so hot that no amount of weight was too heavy for me (at least not too heavy to try).

Years later, I might not see the chalk fly anymore, but I do feel the weight of the world at times. The only thing missing is a warrior's attitude. So if I'm not whispering, "I'm saved. I'm loved, I can conquer this day", what am I thinking? When was the last time you asked yourself the same?

--J.P.

PRAYFIT RECIPE OF THE WEEK: Cheesy rice In need of some healthy fat and carbs? This week's recipe is just for you

Cheesy Rice Serves 6

Ingredients: 1 cup brown rice, dry 2 cups water 2 tablespoons canola oil 2 packets Latin spice mix seasoning (Goya Sazon recommended) 1 tablespoon freshly squeezed lemon juice 1 teaspoon red chili sauce (such as Sriracha Chili Sauce) ¼ teaspoon kosher salt 1 ½ cups frozen green peas ½ cup low fat shredded cheddar cheese 2 tablespoons chopped green onion 2 tablespoons chopped cilantro

Directions: In a 3-quart saucepan or dutch oven, combine rice and water. Bring to a boil, cover and reduce heat and simmer until rice is tender (about 30-35 minutes). In a small bowl combine canola oil, spice mix, lemon juice, chili sauce and salt; stir to combine and set aside. When the rice is cooked, add peas, canola oil mixture and cheese. Stir well to combine. Add green onion and cilantro, toss gently and serve.

Nutrition Info (per 2/3 cup serving): Calories: 189 Fat: 6 grams Saturated Fat: 1 gram Protein: 6 grams Carbohydrate: 27 grams Sodium: 95 milligrams Cholesterol: 2 milligrams Fiber: 2 grams

Dana Angelo White, MS, RD, ATC is a registered dietitian, certified athletic trainer, and nutrition and fitness consultant for international food companies, restaurants and marketing firm. Dana is also the nutrition advisor to The Food Network.

MIRACLE GROW

November 1, 2010Read: Luke 19 "'I tell you,' he replied, 'If they keep quiet, the stones will cry out." --Luke 19:40

I know I'm getting older and much more sentimental, because few things in life nowadays are as great as overhearing my wife talking to her plants. Can you relate? Her voice changes in pitch as she compliments and encourages. She apologizes to those not getting enough sun and to those getting too much. Supplying all that love simply brings her pleasure.

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

--J.P.

WORKOUT OF THE WEEK: ADVANTAGE...BODYWEIGHT This week's workout puts you in a position of mechanical advantage with each change in position. In other words, each exercise position gets easier because your body is in a stronger position with each change in angle. The key is to work each angle to absolute failure before switching variations.

Decline Push-up Standard Push-up Incline Push-up Double Crunch Standard Crunch Reverse Crunch >>Do all exercises to failure. >>Once you've gone through all of the exercises, rest only as long as necessary and run through the list one more time.

FRESH START

October 29, 2010Read: Exodus 35

"From what you have, take an offering for the Lord. Everyone who is willing is to bring to the Lord an offering." --Exodus 35:5

Last night, the PrayFit team offered a sneak preview of the book's 28-day, bodyweight-only program to a small group of enthusiastic believers from Christ Lutheran Church in Costa Mesa (Calif.). This cross-section of newly-minted PrayFitters, who represent the start for what we hope will be a nationwide rejuvenation of faith and fitness, was diverse to say the least. Those battling injury, those nursing arthritic joints, those who are simply looking to shed a few pounds -- they all showed up to offer what they could, not to us, but to the Lord.

Despite their wide array of backgrounds, they were all linked by a simple theme: a desire to honor the body that houses the soul.

People are often reluctant to renew their commitment to their health. It's uncomfortable, it's tiring and it's scary. But like Jimmy's dad told him: "Son, never give the Lord anything that costs you nothing."

We hope you'll join our friends at Christ Lutheran and give whatever you have to offer of yourselves -- today and everyday from here on out -- and let the Lord do with it what He will.

>> PRAYFIT IN PRINT: Read more about the upcoming PrayFit book and find out how you can pre-order copies for yourself, friends and family. Click here.

--E.V.

PRAYFIT WEEK IN REVIEW Revisit the week's fitness and nutrition wisdom

>> 10-MINUTE ABS: Try the PrayFit Workout of the Week and read up on Tyler's (Texas) Fit City initiative.

>> DIABETES ON THE RISE: Just how bad is the diabetes epidemic in the U.S.? Worldwide?

>> HALLOWEEN WISDOM: Ease the impact on your gut (and teeth) with these easy tips.

>> ABS ON THE DECLINE: Learn the ins and outs of this novel, but highly effective move for stronger abs.

3:00 A.M TO NEPAL

October 28, 2010Read: Job 32

"'Age should speak; advanced years should teach wisdom.' But it is the spirit in a man, the breath of the Almighty, that gives him understanding." --Job 32:7-8

At around 3:00 this morning, one of the sweetest, dearest men I've ever known in all the world got up and boarded a plane, embarking on a mission to Nepal. He's been preparing for this trip for decades.

After spending over 40 years as a pastor in Texas and New Mexico, God called him to become a missionary (he's in his 70s now). And if asked, he'll tell you that all those years serving and preaching in churches were all to prepare him to get up and leave at 3:00 this morning.

All the weeks, the Saturday studies, the Sunday morning and evening services, not to mention every Wednesday night for over four decades were merely a prep course for what awaits him when he finally lands. He makes numerous trips like this each year, often to some of the most dangerous regions of Asia.

But though I don't know what awaits him when he lands, I do know what the people there can expect. The message he'll share with them is the same message an eight-year old Texas kid heard back in the 70s. A simple message of Jesus, spoken in love through tears.

What does it take to leave home, risk your life and freedom, and forsake all comforts of safety and family, in order to deliver the gospel to strangers halfway across the world? It takes a life. But not our own. Because over 2000 years ago, Jesus was led to Calvary, where He paid the penalty for your sin and for mine. He went there for me and for you...and died at 3:00.

And that's why Henry Powell got up this morning.

--J.P.

EXERCISE IN FOCUS Looking for a new abs move? Try this one the next time you're at the gym

DECLINE CABLE CRUNCH

TARGET: Abs with emphasis on the upper abs

IN WORKOUT: In general, always do abs last in your workout, following your major bodyparts. But within your ab specific training, put this weighted crunch before you bodyweight moves.

SETS & REPS: Perform 4 sets with 10-15 reps.

BENCH: Place a decline bench near a low-pulley cable (your head near the stack). Most gyms have portable abdominal benches, so drag or carry one to the pulley station. Place a couple feet away from the stack so that when you grasp and place the rope in place, the weight rises off the stack.

ROPE: Hook a rope attachment to the cable and hold the handles tight to your body outside your ears. You can also grasp both ends of the rope and hold them on one side of your head. The emphasis is not altered all that much and could be more comfortable and practical depending on the attachment. But if you do so, be sure to transfer your hands to both sides of your head from set to set.

RANGE OF MOTION: Crunch upward as high as possible, bringing your elbows to your quads. Because you’re holding a cable which provides constant tension, you can raise your body as high as possible. In other words, you don’t have to stop short of perpendicular to the floor as you do during the bodyweight version to keep the abs engaged and stimulated, but come up as far as you can go.

BACK TO START: Squeeze your abs hard then slowly lower yourself to the start position and repeat. Feel free to come all the way down until your head touches the bench, but if you want to make it more difficult, stop just short of letting your shoulder blades touch the bench. Either way, don’t let the weight plates touch at the bottom of each rep.

PEACE IN KNOWING

October 27, 2010Read: Romans 8

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

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

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

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

–J.P.

5 WAYS TO SURVIVE THE HALLOWEEN SUGAR BINGE Avoid doing too much damage with these tips from PrayFit nutritionist Dana Angelo White

1. Say No To Super Sticky Taffy, gummies and other sticky candies can cement themselves to your teeth. This combo of stiff and sticky can damage teeth, cause cavities, and ruin orthodontic work, turning them into an expensive dental bill instead of a one-night treat.

2. Pass On Powdery Messes Sticks and packets filled with colored powders are tremendously popular with kids (and some adults!). They’re nothing but mouthfuls of colored sugar, which makes them among the worst for teeth — the tiny particles get into every nook and cranny! And you’ve got to wonder: are all those neon-colored artificial colors safe?

3. Forget About Full Sizes An average full-size candy bar will set you back 300 calories. “Fun size” bars come in closer to 80 calories per piece. Stick to mini bars and packages for built-in portion control.

4. Ditch the Dare-Devil Candy Excessively hot, sour, or bizarre-flavored candies (earwax-flavored jelly beans, anyone?) are more trick than treat. These types of extreme candies can be dangerous for the mouth, throat, stomach and digestive system.

5. Super-Sized Chewies Those super-sized gumballs, hard candies and gummies are notorious choking hazards. We suggest making them scarce, particularly if you have children.

Since giving out apples to trick-or-treaters will never be popular, try some of these healthier options: Chocolate or yogurt covered raisins Cocoa-dusted almonds Trail mix with chocolate chips (For the older kids) Sugar-free bubble gum

Dana Angelo White, MS, RD, ATC, is a registered dietitian, certified athletic trainer and owner of Dana White Nutrition, Inc., which specializes in culinary and sports nutrition. Get the rest of her spook-tacular tips here.

THE CLOSER

October 26, 2010Read: Matthew 24 “No one knows about that day or hour, not even the angels in heaven, nor the Son, but only the Father.” -- Matthew 24:36

Seeing that my baseball season is over, I thought I’d give you another reason why I love America’s pastime: the role of the closer. The closer is someone who specializes in sealing the deal. See, in baseball you play until the game is done. Not the case in other sports. Take basketball for instance. There’s a minute left, you’re up five points and rather than drive to the basket, you run out the clock. In football, you take a knee. Soccer, hockey — you name it. Most major sports have a way to play it safe.

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

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

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

--J.P.

DIABETES: A SCARY SITUATION

No need to look for ghosts and goblins this Halloween. Those in search of a scare need only look at the latest study on diabetes released by the Centers for Disease Control and Prevention.

Type II diabetes has become one of the greatest health problems facing mankind. An estimated 285 million people have diabetes in the world today. Sadly, because it's a condition that you can live with relatively symptom-free for years, people are failing to see cause for alarm. A new study by the Centers for Disease Control and Prevention (CDC) may change that. According to the CDC, as many as 1 in 3 Americans could be diabetic by 2050 unless action is taken.

Diabetes was the seventh leading cause of death in 2007, and is the leading cause of new cases of blindness among adults under age 75, kidney failure, and non-accident/injury leg and foot amputations among adults. People with diagnosed diabetes have medical costs that are more than twice that of those without the disease. The total costs of diabetes are an estimated $174 billion annually, including $116 billion in direct medical costs. About 24 million Americans have diabetes, and one-quarter of them do not know they have it.

To read the full report by the CDC click here: Diabetes on the Rise

>> PARTNERS: See who else has endorsed PrayFit and what people are saying by clicking here!

FIT CITY

October 25, 2010Read: Philippians 4:8

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- Philippians 4:8

What does "fit" look like?

That was the question that came to mind as I delivered a message to Tyler's Fit City Challenge back in Texas this weekend. The great people of Tyler are reaching deep within themselves and are hitting the obesity epidemic head on. Their mission statement says it all: Making Tyler a "Fit City" one step, one bite and one health-conscious decision at a time. Someday, the city of Tyler will be the standard against which the surrounding communities will be judged. Amen, Tyler?

On my way back to the airport, we passed by Bergfeld Park where the challenge was held. And while all the booths, vendors and guest speakers were long gone, there were a couple of families enjoying the park. One family was throwing a ball around, and the other was on the swings. I wondered if it was part of their weekly routine or a brand new tradition; either would be fine with me.

Tyler...may God help us follow your lead in our homes and communities. You're the answer to my question.

--J.P.

WORKOUT OF THE WEEK: 10-Minute Abs & Core

Like we've said before, it's impossible to completely isolate any one portion of the abs or core musculature, but you can emphasize a section over another depending on the exercise. Today's 10-minute workout will hit your upper and lower abs, your obliques as well as your deep transverse abdominis with accuracy. We'll begin by hitting a common weakness, the lower abs. Then we'll move to the obliques and upper abs and close-out today's workout with the plank.

Exercise (emphasis)

Reverse Crunch (lower abs) Crossover Crunch (obliques) Standard Crunch (upper abs) Plank (transverse abdominis/core)

--Do a set to failure of each exercise, moving through the circuit without rest. Repeat the sequence for 10 minutes. Log the number of reps you get on each exercise as well as the number of times you are able to complete the sequence. Try this workout twice per week, aiming to beat the number of reps and total trips through the circuit each time. Remember that consistently challenging yourself to do better than you did last time is the only way to ensure progress -- something to think about if a stronger-looking midsection is your goal.

>> FIT CITY CHALLENGE: Check out the post-event coverage of the Fit City Challenge on the Tyler Paper.

THE FINE PRINT

October 22, 2010Read: Acts 2

“Peter replied, ‘Repent and be baptized, every one of you, in the name of Jesus Christ for the forgiveness of your sins. And you will receive the gift of the Holy Spirit.’” --Acts 2:38

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

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

Yep. Too good to be true. I’m sold.

–J.P.

PRAYFIT WEEK IN REVIEW A look back at a week of healthy-living tips

WORKOUT OF THE WEEK: 10-Minute Fat Blasting Workout

HEALTH: Are artificial sweeteners safe?

FAT-BURNING: 7 more ways to burn fat faster

RECIPE: Sautee some kale with PrayFit nutritionist Dana Angelo White

>> NEWS: Today, PrayFit secured the endorsement of three-time boxing champ Robert "The Ghost" Guerrero (see below). Be sure to tune in to his fight on HBO's Boxing After Dark on Saturday, November 6.

"Being a big believer in Jesus Christ, PrayFit gets me on track to start my day of in the right direction.  In boxing there is no room for error. You have to be not only be physically prepared but spiritually strong as well."

--3-Time Boxing World Champion Robert "The Ghost" Guerrero

ROAD TO EMMAUS

October 21, 2010Read: Luke 24

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

I can just imagine those two disciples walking toward Emmaus together.  It was late in the day, their heads hung low as they kicked up dust with each reminiscent step. After minutes of silence, one would remember something Jesus said, bringing a grin to both their faces. After all, these two heard and saw things not written in the bible.

After another quiet mile or so, the other would bring up "that time when," and the two would smile, shake their heads, laugh and cry. Who would blame them? They missed their friend. Not the miracle maker or the water-walker, but just Jesus. The Jesus who would tell a good joke at bedtime, sending all the guys to bed laughing. And the same Jesus that listened to their stories with the anticipation of one who didn't already know the ending. Jesus was easy to miss.

Even when He was walking right next to you.

--J.P.

RECIPE OF THE WEEK: Sautéed Kale

Serves: 4

Ingredients: 1 tablespoon extra virgin olive oil 2 bunches kale, trimmed and chopped 2 cloves garlic, minced 1 tablespoon balsamic vinegar Sea salt and freshly ground black pepper to taste

Directions:

Heat oil in a large skillet over medium-high heat. Add kale, season with salt and pepper and sauté for 2-3 minutes. Add garlic; reduce heat to medium and cook, turning frequently for an additional 5 minutes. Add vinegar and continue to cook until kale is just tender, about 5 minutes more.

Nutrition information per serving: Calories: 103 Total Fat:  3 grams Saturated Fat: 0 grams Carbohydrate: 15 grams Protein: 5 grams Cholesterol: 0 milligrams Sodium: 125 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.

VITAL SIGNS

October 20, 2010Read: Luke 15

"The angels in heaven rejoice whenever a sinner gives his heart to the Lord." --Luke 15:7

Someone once said that the heart of the problem is the heart of the person. And over the course of my life, I'm learning that to be true. The longer I live, the more sure I am of the fact that whatever good anyone could or will ever see in me is all because of Jesus. Anything else? My issue, my problem, my heart.

I was reminded of that earlier this year when I was having a physician's examination. Before going into an outpatient procedure, they attached a few leads to my chest to monitor my heart throughout the exam. Funny, after only a few seconds it began to chime loudly. The surprised nurse quickly walked back in and turned it off. When asked, she said that the alarm sounds in the ER whenever a heart rate falls below 40.

The irony of the moment made me pause. A monitor specifically designed to alert others of a failing heart, was actually letting the room know of a strong one.

What are you and I doing to let others know the condition of our hearts? Because unless we share Christ -- unless we sound the alarm -- some people may never know that what's really going on inside is a celebration. Unsure how to do that? Just start sharing love. For that, we don't need a monitor with a 12-lead...all we have to do is follow His.

--J.P.

BURN MORE FAT Vary your activity to maximize your get-lean efforts

At PrayFit, we lean pretty heavily on resistance training as to cause drastic, lasting change to your overall body composition. But as you may have read here before, ultimately, the best kind of activity is the kind that you will continue to do.

CNN recently ran an article citing the calorie-burning effects of some popular forms of exercise. For instance, did you know that inline skating can burn 425 calories in 30 minutes? Or that hula hooping can nuke 300 calories in the same amount of time? Read up on seven of the best fat-burning activities around, then weigh in below on what your favorite is.

>> SUPER CIRCUIT: Use this PrayFit-crafted circuit to start torching fat in 10 minutes or less each day.

IN THE SAME BOAT

October 19, 2010Read: Luke 8

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

I wonder if the disciples were the ones who coined the phrase, "We're in the same boat." I'm curious because theirs wasn't the only ship on the raging sea that night. All the other vessels battled the same wind and the same waves, but the difference was the boat's manifest.

So maybe it was an epiphany? "Hey, wait a minute, we're in the same boat as God!" Or maybe it was disbelief at the storms audacity. "Surely the storm should spare us since we're in the same boat with the Lord."

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

--J.P.

ARTIFICIAL INTELLIGENCE

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

>> WORKOUT OF THE WEEK: Whatever your inclination for zero calorie drinks, you need to be working out to lose weight. Use our "get lean" Workout of the Week to start losing inches and pounds in minutes a day!

A CHAMPION'S DNA

October 18, 2010 Read: Luke 17

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

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

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

–J.P.

10-MINUTE WORKOUTS: GET LEAN

Many trainers would have you believe that losing weight or getting lean requires a huge time commitment. The truth is, it's all about intensity and consistency. Using this 10-minute, at-home, full-body blitz can get you the results you need, in less time -- no fancy trainers needed. After a good warm-up, dive right in to this rest-minimal routine. The good news is that it is shorter in nature, so you can continue performing it daily -- up to five times per week -- to get the results you seek.

Warm-up: Run, do jumping jacks or jump rope for one 1-2 minutes.

Bodyweight squats - 1 minute Jump squats - 1 minute Rest - 1 minute Power Push-Ups - 1 minute Standard Push-ups - 1 minute Rest - 1 minute Double Crunches - 1 minute Standard Crunches - 1 minute Plank - 1 minute

Zip through this routine, top to bottom. If possible, repeat the sequence. And if you liked today’s workout, jot down your performance and strive to beat the number of reps you were able to achieve in 10 minutes, each day, for five days. Are you up for the challenge? Remember, the ones who make a difference with their bodies, minds, hearts and souls are the ones who show up.

ON YOUR MARK

October 15th, 2010Read: 1 John 1

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

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

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

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

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

Our plea to adhere to good rest is not limited to marathoners. If that were the case, few of us would be resting! So in general, our bodies need good rest and recovery time, so feel free to take time off every few months, performing mild activity for a few days at a time.

Also, take time to get an adequate amount of rest each week. If you're sore, fatigued or otherwise limited, it could be your body's way of telling you to back off slightly. Serious lifters, for example, will train a single bodypart hard then rest it for a full week.

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

PASSING THE FAITH ALONG

October 14, 2010Read: John 14 “You know the way to the place where I am going.” --John 14:4

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

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

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

–J.P.

SO YOU WANNA RUN A MARATHON? (continued)

So if you have managed to stick to the site all week, you will have noticed a developing theme. First, we discussed how beginners should approach their training. Here, we'll speak to the intermediates and our more advanced runners who are looking to make a serious impression on the course.

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

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

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

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

Source: Runner’s World

CHEER ME UP!

October 13, 2010Read: Hebrews 12

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

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

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

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

--J.P.

SO YOU WANNA RUN A MARATHON?

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

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

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

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

>> TOUGHEST WORKOUT EVER: Well, the contest isn't on anymore but we're still curious -- what was your toughest workout ever? If you continually challenge yourself, there's likely one or two workouts that stand out. Share here on our forums!