AN ATHLETE'S FAITH

January 10, 2010Read: 1 Corinthians 9

"All athletes are disciplined in their training. They do it to win a prize that will fade away, but we do it for an eternal prize.: --1 Corinthians 9:25

PRAYFIT QUOTE OF THE WEEK

"It doesn't take faith to be physically fit, but if we have faith, we should try to be." --Jimmy Pena

WORKOUT OF THE WEEK: Shoulders

Building stronger, better looking shoulders is a good goal whether you're a hardcore lap swimmer or a desk jockey. Anyone who has ever had a shoulder injury will attest to that. Because of how critical your shoulders are to any exercise or everyday life activity, it is important to train them to be fit and functional. This short workout works provides a dose of both.

If you have set of two-pound dumbbells, soup cans or other handheld object in that weight range, you can do this workout. But don't let the light weight nature of this routine fool you -- done right, a deeply effective burn awaits. By working without rest, you will stress both slow- and fast-twitch fibers to the point of complete exhaustion. Do as many rounds as you have time for, or as much as your shoulder can handle, performing each exercise to failure.

Bent-over lateral raise Lateral raise Front raise Overhead press Straight punches

TRAINER PLUS: For those who are curious, the order of exercises is strategic in that each move puts you in a position that is stronger than the previous. So when you fail at the bent-over lateral raises for example, when you stand up, you gain a mechanical advantage and are able to continue without rest. After the last exercise, rest anywhere from 30-60 seconds -- but no longer. This will add a cardio element to your workout, providing an extra dose of physique-friendly calorie burning.

YOU'RE FREE TO GO

January 7, 2011Read: Hebrews 9

"Without the shedding of blood, there is no remission of sin." --Hebrews 9:22

If you blinked, you missed this story. Earlier this week, a man was released from a Texas prison after spending 30 years behind bars for something he didn't do. Thirty years! I was eight when he began his sentence. This week, based on the evidence, a judge admitted the mistake, and set him free. Unbelievable.

He said he didn't quite know how to respond when the judge said, "You're free to go." I suppose if you've lived trapped your whole life, the reality of living free would be foreign.

But what the judge said to the prisoner, God says to us each day. We may not be in jail, per se, but we often feel imprisoned -- shackled by burdens and trapped by mistakes. Thankfully, God sees all the evidence -- Jesus -- and sets us free. Unbelievable.

--J.P.

SOUP FOR YOU Keep out the winter chill with this healthy broth From Dana Angelo White

Ingredients

1 quart low-sodium chicken broth

1 cup whole-wheat pasta recommended (rotelle or other small shaped pasta recommended)

1 cup frozen green peas

2 cups baby spinach

3/4 cup mushrooms, quartered

1/2 teaspoon kosher salt

Freshly ground black pepper

4 tablespoons shredded Parmesean

Directions

Bring chicken broth to a boil in a medium saucepan. Once boiling add pasta and cook for 5 to 6 minutes Add peas, spinach and mushrooms, season with salt and pepper and continue to cook for an additional 2 to 3 minutes. Serve topped with Parmesan cheese.

Nutrition analysis per serving: Calories: 120; Total fat: 2g; Saturated fat: 1g; Carbohydrate: 18g; Protein: 9g; Sodium: 360mg

>> NUTRITION: For more healthy recipes and nutrition tips, visit our nutrition page.

>> WIN!: For a chance to win one of 25 free PrayFit books courtesy of NBC's EXTRA, click here.

>> ORDER: Pick up a copy of "PrayFit: Your Guide to a Healthy Body and a Stronger Faith in 28 Days" from Amazon or Barnes & Noble today!

HEAR MY VOICE

January 6, 2011Read: John 10

"My sheep hear my voice. I know them, and they follow." --John 10:27

By now you've undoubtedly heard about the homeless man with the golden voice. Remarkable story. Ten years homeless, cardboard sign in hand, Ted begged for money, for food -- and to be heard. "If they would only listen to me," he probably thought. He even wrote it down. But the days passed as often as the cars. "See me, hear me." Finally, someone did. Ted's world will never be the same.

Reminds me of another homeless wanderer with something to say to anyone willing to listen. He had his message written down too. Only, when someone stopped to listen, He ended up changing their world.

Have you heard His voice?

--J.P.

PRAYFIT GOES NATIONAL

Hundreds of website entries, countless hours of prayer and over two years of toil come to fruition today (Thursday, Jan. 6) with the official, nationwide debut of "PrayFit: Your Guide to a Healthy Body and Stronger Faith in 28 Days" (Regal Books). The book features two, 28-day devotionals, daily exercise prescriptions, meal plans, healthy living tips and more that can benefit readers of all ages and fitness levels -- regardless of where they are on their walk. It is only through the support of the PrayFit community that this day is finally upon us. Thank you and blessings!

>> To pick up a copy for yourself or a friend, visit Barnes & Noble or Amazon today!

Supporters for PrayFit are weighing in...

“Jimmy Pena is one of the most knowledgeable fitness writers I know. He’s one of our nation’s leading fitness resources. Respect.”

–LL Cool J, entertainer

“This exciting devotional will enable you to live out the Scripture which says to ‘Love the Lord your God with all your heart and with all your soul and with all your mind and with all your strength! (Mark 12:30 NIV)’” -Josh Hamilton, Texas Rangers, 2010 American League Most Valuable Player

“Not only is Jimmy Pena one of my best friends, but whenever I want to get dialed-in for a role or photo shoot, he’s my only call. And I love starting my day at PrayFit.com, building spiritual and physical muscle. A one-of-a-kind concept from the best in the business.”

–Mario Lopez, host, EXTRA

“PrayFit is my daily dose of inspiration — both physically and spiritually — from my favorite fitness guru, Jimmy Pena. He is so well versed in faith and fitness that there’s no one else I’d rather have in my corner.”

–Rachel Cannon, actress and yoga instructor

“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.”

–Robert “The Ghost” Guerrero, 3-Time Boxing World Champion

“PrayFit focuses on the importance of a balanced life – a life committed to both physical and spiritual nourishment. One that flourishes when faith and fitness intersect.”

–Curtis Martin, 5-time NFL Pro Bowler

AT THE CARWASH

January 5, 2011Read: Proverbs 26

"Smooth words may hide a wicked heart, just as a pretty glaze covers a clay pot." --Proverbs 26:23

If you've ever taken your car to the car wash, what's the first thing they clean? Do they start with a fresh coat of wax? Clean the windows? Polish the tires? No, before the body gets buffed, they head straight for the interior. And if you're like me, you actually help them by finding the hidden papers that have slipped through the cracks (or maybe had been shoved there on purpose...umm, hypothetically).

What we don't say is, "You know, go ahead and ignore the interior. Please leave the dirt and mess. Just clean the outside." That would be silly.

Imagine? Taking care of the body but ignoring what's inside? Wait, what are we talking about?

(Let's work together to tidy both in 2011.)

--J.P.

SPRINTING THE FAT OFF

Yesterday, we presented a basic introduction to HIIT -- high-intensity interval training. This cardio method alternates all-out bouts of sprinting with slower bouts of recovery, pushing your metabolism higher and for longer than traditional training. While there is still some value in your long, steady-paced runs -- namely in overall endurance -- HIIT may actually be your best choice for fat-burning, according to new research.

Scientists at the University of Western Ontario (London) found that subjects who performed 4-6, 30-second sprints three times per week burned twice as much fat as those who jogged for 30-60 minutes at a steady pace. Both groups gained an average of 1% lean mass. What's even more interesting is that the endurance markers -- time trials in 2000-meter run and VO2 max performance -- were similar with both groups.

The take home message is that high-intensity intervals can help you burn more fat, build more lean muscle and increase endurance -- usually in 1/3 or 1/2 of the time of your normal cardio session.

>> WORKOUT OF THE WEEK: An introduction to high-intensity interval training

Source: PubMed.gov

COURAGE TO SHOW UP

January 4, 2011Read: John 14

"In my father's house are many rooms..." --John 14:2

I couldn't help but notice today--from Twitter to Facebook to chain emails--the avid exercisers mocking the new faces at the gym. And they all had the same, general theme: "Oh those resolutions. I wonder how long they will last..."

Aren't we glad God doesn't say the same about us? "Oh, here's Jimmy again. Same sin, same confession, I wonder how long this commitment will last."

If it helps, think of the new face at the gym like a visitor at a crowded church on Christmas day. Acknowledge them, welcome them and tell them you'll see them next time. You never know, your words of encouragement might be just what saves their lives. Remember, it took courage for them to show up. Now, it's your turn.

--J.P.

WORKOUT OF THE WEEK: HIIT PARADE

If you tackle both weights and cardio in the same workout, always do your cardio after your weights. Research shows that your resistance training will be hindered if preceded by intense cardio, however, your cardio will not be hindered if preceded by weights. Also, you burn more fat and calories if you follow your weight training with cardio. And remember, volumes of research show that high intensity interval training (HIIT) burns more fat and calories in less time than the slow, long bouts of traditional, steady-state cardio.

So if you need a tough HIIT session to burn some unwanted fat and calories after a tough weight workout, try this quick blast.

Warm-up: 3-5 minutes

Run for 1 minute

Rest for 1 minute

Run for 45 seconds

Rest for 45 seconds

Run for 30 seconds

Rest for 30 seconds

Run for 15 seconds

Rest for 15 seconds

--After 1 minute of rest, repeat the entire sequence backwards, starting with the 15-second intervals.

THE NEW YEAR IS IN ME

January 3, 2011Read: 2 Corinthians 5

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

The confetti is all but cleaned up, the streamers are in the trash, and the calendar is brand new. Deep breath...ah, so this is 2011! But it doesn't take long for things to feel normal again does it? For some reason, the commute this morning is still bumper to bumper, co-workers are still grumpy, and junk food made its way to your lunch box. Seems last year's ho-hums and habits still cast their shadows.

Truth is, a new year is only new if we make it that way. For you and me, a change in year only matters when it changes in here (this is me pointing to my heart). So starting today, no matter what seems old, let's find a way to make it new. That commute? Try seeing it as an extended quiet time with the Lord. Those co-workers? Be the only one in the office unwilling to gossip. And at lunch, be the first to push away from the table as a way to praise the Lord for health. Slowly but surely, we'll realize the difference is in us. Seems those weren't shadows after all.

It was shade.

--J.P.

START THE NEW YEAR WITH PRAYFIT

January 6 marks the "official" nationwide release of PrayFit: Your Guide to a Healthy Body and a Stronger Faith in 28 Days. It's only days away, but it's been circled on our calendars for months. Now that it's here -- just in time for our season of renewal -- we hope (and pray) that you'll welcome this date with similar enthusiasm.

"We can't tell you how excited we are," says Jimmy Pena, founder of PrayFit. "It might not be the last fitness book you'll ever buy, but with today's steep decline of faith, we feel it's the one book this country needs more than ever."

This book is great for beginners, someone coming off of a long layoff, or even the seasoned athlete wanting to maintain his or her stamina. It's a bodyweight-only, at-home workout and devotional replete with nutrition tips and meal plans.

"You've got to pick one up for yourself and for a friend or loved one!" says Pena.

But PrayFit is much more than what fills those pages. Find out below how you can use PrayFit to make 2011 one for...the books!

>> LEARN: To learn more about PrayFit: Your Guide to A Healthy Body and A Stronger Faith in 28 Days, click here.

>> START: For a message from the founder and some tips on how to use PrayFit.com as an ongoing resource for your faith and fitness goals in 2011, click here.

>> SHARE: Build accountability into your program for the new year by starting your own fitness journal and engaging with other PrayFit users at our forums.

>> NETWORK: We're a faith and fitness community...and we're digital. "Like" us at the Official PrayFit Facebook page or "Follow us" on Twitter.

HAPPY NEW YEAR

December 31, 2010Read: 1 Timothy

"For physical training is of some value, but training in godliness has value now and in the life to come." --1 Timothy 4:8

Friends, here we are. Let us be some of the first to wish you a very happy new year. We want to thank all of you for your faithfulness to PrayFit. It's been an honor to spend time with you each day.

And as we watch the sun set on one year and rise on another, we want to encourage you to continue pursuing your faith and fitness goals in 2011 with all your heart. In fact, today I did an interview promoting our book and I was asked how busy people with no time for prayer and exercise can put our book to good use. My eyes widened and my mouth watered. I felt like Derek Jeter at a tee ball game.

She probably regretted asking, but that one question reflects the mindset of the majority of Americans today. As a whole, we struggle to find the time for daily faith and fitness, when in truth they're the solutions to our country's direst needs. Of course, we're all guilty of getting too busy, but we don't need more hours in the day, just more of Him in ours.

So may that continue to be our humble yet vigorous pursuit -- a daily dedication to the Lord, family, work and health. See you next year!

In Jesus' name, we train.

Jimmy Pena Founder, PrayFit

LEAVE 2010 BEHIND

December 30, 2010Read: Philippians 4 "Do not be anxious about anything, but in everything by prayer and petition, let your requests be made known to God." --Philippians 4:6

Earlier this year, my wife and I were planning a business trip. One thing on our list? A new suitcase. One that could hold my clothes, my computer...the kitchen sink. I needed the Rolls Royce of luggage. And guess what? I finally found it. We walked into a store and boom...there it was. With an overhead light shining down upon it, I could almost hear angelic music in my ears. I embraced it like a long, lost friend.

We left the store with confidence, and rather than take it back to the truck, I decided to simply pull it along with us. Besides, we had plenty of other stores to conquer, and I didn't mind everyone seeing my new baggage. They probably thought, "This guy's serious about his packing!" They'd be right.

Well, it didn't take me long to regret that decision. As we went from one store to the next, it became quite clear that maneuvering the USS Suitcase between people, aisles, dogs, strollers, cars and every other object was not a wise choice. Too far to turn back and plenty of stops yet to make, my shopping experience would have been so much better had I left my baggage behind.

You know, as we approach 2011, let's leave 2010 where it belongs: in 2010. Regrets? Disappointments? Do-overs? Let's leave them in the rearview. We have new mercies to live upon and fresh starts to finish. Our physical and spiritual health will be that much more enjoyable (and attainable) if we're not dragging last year into the next.

--J.P.

ACCOUNTABILITY STARTS HERE Start attacking your faith and fitness goals in the company of the PrayFit online community

We've spent the last few days gathering thoughts and goals, and now it's time to write them down in your PrayFit journal. You can tweak and tune as Monday approaches, but get organized now so you can hit the ground running next week. Fitness goals and faith objectives are all fair game in our forums. A great leader once taught me to "inspect what you expect," and keeping a journal allows us to do just that for ourselves. Each week you can inspect your work as you expect results. If you're not seeing the results you want, you can modify your methods for continuous change. It's all about progress and effort.

>> NEW TO THE FORUMS? If you aren't already registered for the PrayFit forums, click here.

>>ALREADY REGISTERED? If you're already registered but have not yet started a journal, you can create yours by visiting the Workout Journals section of our forums and clicking "New Topic" in the top left corner.

THERE WILL BE DELAYS

December 29, 2010Read: Matthew 17

"Then the disciples came to Jesus in private and asked, 'Why couldn't we drive it out?'" --Matthew 17:19

Yesterday we began thinking and praying about next year's goals. Pretty exciting (and daunting). My heart skips a beat when I think of some of the big mountains my little legs want to climb. Dreams are awesome, aren't they? It's like saying, "That one, God. Yes! Let's conquer that!" And with a little faith, we chase them.

Well, just as soon as we began our road trip home the other day, I saw a sign: DELAYS AHEAD. I didn't give it much thought. A few miles later: EXPECT DELAYS. I looked at my watch. "So far so good," I reasoned. So I shrugged, turned up the radio and set my cruise control. But sure enough the next sign literally read: EXPECT EXTREME DELAYS SOON. They weren't kidding about the "extreme" or "soon" parts. In fact, I knew it was gonna be bad when I saw cars pulling off the highway by any means possible to find a short cut. Our quick five-hour trip had quickly become eight.

You know, as we begin to think about, pray for and jot down faith and fitness goals for the upcoming year, we can expect delays. Even though we might hit the new year at full speed, the chances of a few roadblocks are high. But let's not quit or lose heart. Whatever the next bend brings, the good Lord will get us through. So let's stay on the right road and keep the faith in drive.

--J.P.

STAY THE COURSE | Statistics show that commitment to New Year's resolutions wane after the first month, and only 20% maintain the resolutions past Valentine's Day.

FOR DISCUSSION | What are some of the roadblocks you foresee in your goals for 2011? Are there any signs pointing to a slowing of your progress? Share your worries, fears and roadblocks here with like-minded friends in the PrayFit community.

GOAL TENDING

December 28, 2010Read: 1 John 4

"You dear children, are from God and have overcome them, because the one who is in you is greater than the one who is in the world." --1 John 4:4

Only days away from the dawn of a new year, and it's time to begin focusing on that list. The list. The list of resolutions that we're going to ask you to draw up. It's time to jot down the year's swing-for-the-fence agenda.

Each year, my wife and I write down our five personal goals and objectives for the year. It's arguably one of my favorite traditions. We witness them, sign them, and post them on the fridge -- visible, daily reminders of when the line was drawn in the sand.

Well, as we were driving home yesterday from Arizona, I was daydreaming about the next year -- things I want to accomplish, goals I want to chase. And at that very moment, we drove by a golf practice range. I remember thinking that I'm a much better golfer at a driving range than I am on an actual course. Why? Probably because I'm swinging without fear of failure. No adjacent fairways to avoid. Just wind up and try and kill it off the tee.

That's how I want to view this new year. This new year is a brand new course, a new challenge. God is my most valuable resource and with Him as my caddy, helping me make the right choices, I can't go wrong. He knows where the hazards are, how deep the sand is, when to lay up and when to pull out the driver. All I have to do is keep my eye on the ball.

What about you? What will you swing for next year? Have you made your list? Well, if you haven't or even if you have, spend some time these last few days thinking and praying about what you're going to tackle this year, because we're gonna ask you about them. And when fear and doubt creep in to discourage your list, just remember today's theme verse, see the ball and crush it.

--J.P.

FAITH AND FITNESS GOALS

We all have our sights set on particular objectives. From the faith side of things, some of us might want to study the book of Romans, chapter and verse. Maybe we are hoping to be faithful to daily prayers with our spouse or kids. And from a fitness standpoint, we might want to hit the gym at least three times a week, improve flexibility or run a marathon! Whatever your goals, we want you to begin praying about them, and before next Monday, we want you to have narrowed them down to a list you plan to attack. But this year, you'll have a community of believers to help hold you accountable, encouraging you and seeing you succeed both physically and spiritually. Your homework is as simple as it is critical: think and pray about what the Lord is placing on your heart for the upcoming year. And we'll see you tomorrow.

>> GET ACCOUNTABLE: Eager to signpost your goals for 2011? Drop them in the comments section below, or post them at the PrayFit Facebook page.

CHRISTMAS PRESENCE

December 23, 2010Read: Luke 2

"So they hurried off and found Mary and Joseph, and the baby, who was lying in the manger." --Luke 2:16

"What do you give to someone who has everything?" That's a common question asked year after year by a countless number of people.  But what do you give someone who is everything? Well, that original question was uttered only once by a small group of eyewitnesses. Maybe the Shepherds asked each other that very thing as "they hurried off "(v. 16).

Wait, did you notice that? Long before Jesus gave the lame the strength to walk, He had shepherds running. After the angel told them the news, I doubt they hung around the fields, or grabbed a bite to catch up on the latest herder's gossip. No, the news of Jesus had these shepherds high-stepping with hearts pumping. Were they unsure of what to give God? Perhaps. But they were ironclad-certain about doing their best just to get there. What they lacked in presents, they made up with their presence. Showing up out of love, out of excuses and out of breath; sounds like what you give someone who is everything.

--J.P.

From the Prayfit family to yours, we wish you a Merry Christmas. May God bless you and keep you safe. We'll be back online Tuesday, December 28th.

In Jesus' name, we pray and train. Amen.

A FLOOD OF HOPE

December 22, 2010Read: Genesis 8

"When the dove returned to him in the evening, there in its beak was a freshly plucked olive leaf! Then Noah knew that the water had receded from the earth." --Genesis 8:11

It might seem odd on Christmas week to read about the flood, but if you live in sunny southern California, it's pretty appropriate. It won't stop raining. At all. Ever. Where's the nearest gopher wood vendor when you need him?

When Noah built the ark, those around him probably laughed and scoffed. But we all know the story. The ark was completed, then two-by-two, and then the rain (a lot of it). A year later, the dove returned to Noah carrying hope; the olive branch meant land was near.

You and I just might be going through a flood this week. Sure, maybe not a literal downpour of rain, but caught in a torrent all the same -- up to our knees in doubt, our waists in worry, and our necks in fear. An olive branch to grab onto right now would be nice, amen?

Well, it is Christmas week; a reminder that the hope we need came in human form. And those ten infant fingers and toes would eventually heal the broken, raise the dead and yes, calm storms. You know, if I'm not mistaken, I think it just stopped raining.

--J.P.

RECIPE(S) OF THE WEEK: HOMEMADE CRACKERS

Boasting one of the most palate-pleasing crunches in the world of snack, crackers are a fantastic low-calorie food -- not to mention the perfect complement to your favorite calcium-loaded cube of cheese. Try one -- or both -- of these healthier home recipes to create a kindler, gentler cracker to tote along to your next social gathering.

Parmesan & Oregano Crackers

Makes 40 crackers

1/2 cup whole wheat pastry flour 1/2 all-purpose flour 1 stick unsalted butter, softened 1 cup freshly grated Parmesan cheese 1/2 teaspoon dried oregano 1/4 teaspoon kosher salt 1/4 teaspoon black pepper 1/4 teaspoon freshly grated lemon zest (optional)

Preheat oven to 350-degrees F. Combine ingredients in a stand mixer fitted with a paddle attachment – mix until dough forms. On a lightly floured surface, roll out dough to 1/8 to 1/4 –inch thick and use a cookie cutter to cut into desired shapes. Bake on a parchment-lined baking sheet for 15 minutes. Set aside to cool. Package or serve.

Nutrition Info Per Cracker Calories: 32
; Total Fat: 2 grams; 
Saturated Fat: 1 gram
; Total Carbohydrate: 1.5 grams
; Protein: 1 gram
; Sodium: 49 milligrams; 
Cholesterol: 6 milligrams; 
Fiber: 0 grams

Homemade Whole Grain Crackers

Makes 40 crackers

2 whole wheat flour tortillas 1 tablespoon extra virgin olive oil Herbs and spices of choice (see ideas below) Cut tortilla into small squares. Brush with olive oil, sprinkle with seasonings and bake at 350-degrees for  8 minutes. Allow to cool completely.

Seasoning Ideas: Poppy seeds and sea salt (pictured above) Fresh rosemary and black pepper (pictured above) Garlic and chili powder Fresh thyme and sesame seeds

Nutrition Info Per Cracker Calories: 13
; Total Fat: 0.5 grams
; Saturated Fat: 0 gram
; Total Carbohydrate: 1 gram; 
Protein: 0 gram
; Sodium: 33 milligrams; 
Cholesterol: 0 milligrams
; Fiber: 0 grams

>> GIFTING TIP: Serve up your homemade crackers with grapes, cheese and wine at your own house party or bring them along to the neighborhood potluck. Wrap them up in tins or decorative bags just like cookies, or give alongside homemade chutney.

PrayFit contributing nutritionist 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.

BETHLEHEM ECLIPSED

December 21, 2010Read: Matthew 2

"...where is the one born King of the Jews. We saw his star in the east and have come to worship him." --Matthew 2:2

It's been 372 years since the last lunar eclipse occurred on a solstice, so last night's celestial phenomenon was as rare as it was spectacular. But if you're like me, you missed it. Chances are we were all asleep, exhausted from work, school and Christmas shopping. Who has time for star gazing anyway?

It was 2000 years ago this week that God placed the star in the east to announce the birth of Jesus. But much like last night's midnight miracle, most everyone missed it. The calendar on Bethlehem's Blackberry was booked -- too busy, too stressed, too in control. Things had to get done and nobody else could do them. And yet, Jesus came to earth. Despite a limited live audience, life's main character was born.

Simply put, a lunar eclipse occurs when our world gets in the way of the sun. Lord, may we never let the same happen to us.

--J.P.

FIRST LADY: ADVOCATE FOR HEALTHY KIDS

Regardless of what side of the aisle you are on politically, there's reason to cheer one of the latest bills signed into law by President Obama. With his wife at his side on December 13, 2010, the president put his John Hancock to the Healthy Hunger-Free Kids Act, which reauthorizes the federal nutrition program, a $4.5-billion measure that expands free school meals for the needy. The biggest difference is that it sets nutritional standards for all food in schools, including what appears in vending machines, and is designed to fight the growing epidemic of child obesity.

Opponents of the bill claim that it is another example of America becoming a Nanny State, wherein citizens need their lifestyle choices made for them. But advocates of the legislation believe that simply making better choices available to our kids where they spend a great deal of their time each day is a good first step that can help stem the tide of a growing problem.

Urging people to depoliticize the issue, the First Lady said: "“We can agree that in the wealthiest nation on earth, all children should have the basic nutrition they need to learn and grow," she said. “Nothing is more important than the health and well-being of our children. Nothing."

>> For the full story from the L.A. Times, click here.

AT THE INN

Dec 20, 2010Read: Luke 2

"And she brought forth her son, wrapped him in swaddling clothes and laid him in a manger, because there was no room for them in the inn." --Luke 2:7

Before our short drive to Arizona for Christmas, I wanted to get my truck serviced. So I wheeled her in to the dealer yesterday morning. The service manager said it would be an hour or so until it was ready, so I had time to get some work done. I made my way to the office, where the smell of old coffee lingered, and a small circle of chairs surrounded the TV and vending machines. I took the last vacant chair next to a sweet elderly woman and a very nice young lady having small talk. I got comfortable.

Not long into my wait, I heard the silver-haired saint mention her church. A few seconds later, the older woman said sweetly, "Oh, you're not a Christian?" I sat back to listen to the pro at work. Her tone carried a feeling of someone who had lived long enough to know what grace really meant and who would shudder at the thought of living without it. Then she said something that stuck with me all day. She said, "Oh my sweet dear, you don't know what you're missing."

Had you been there two thousand years ago, what would you have said to the inn keeper as he opened the door to Mary and Joseph? Before he answered their question of vacancy, would you speak up to urge him? Would you be subtle? Perhaps a wide-eyed nod and a thumbs-up? Or would you do like granny did, and pull him to the side and in love say, "Oh sir, invite them to stay, you don't know what you're missing."

--J.P.

WORKOUT OF THE WEEK Before the Christmas week gets into full swing, how about a hard-charged cardio session. In fact, a few of you have expressed how much you enjoyed our 10-min cardio blast a couple months ago, we thought we'd re-post it this week for those who didn't get a chance to try it. Be sure to check log your progress in your journal or here on our blogs. Begin Christmas week as fit as can be!

Walk in place for 1 min Jog in place-  1 min High knee running- 1 min Jumping jacks- 1 min Fast feet (Squat down, spread your feet and tap your toes as fast as you can)- 1 min High knee running- 1 min Virtual jump rope (Feel free to use an actual jump rope if you have one)- 1 min High knee running- 1 min Jumping jacks- 1 min Walk in place- 1 min

ARE THEY HERE YET?

Dec 17, 2010Read: Matthew 2

"They went on their way, and the star they had seen in the east went ahead of them until it stopped over the place where the child was." --Matthew 2:9

Next week, like many of you, we'll finally arrive at the home of family and friends to celebrate Christmas. Do you have "going home" traditions? We do too. One tradition my parents actually started during my college years was hanging a "Welcome Home, Jimmy!" sign at the house. When I got married, they simply added "& Loretta", and we've seen that banner for 15 years now. And no matter how quick our trip might be, that sign is waiting. It's seen its share of attics, but it brings Mom and Dad a lot of joy to bring it out of storage. That banner symbolizes that their children are almost home.

Beyond a doubt right now, celebration plans are almost ready in homes such as yours and of those you love. All the decorations are being hung, everyone's favorite dishes are being prepared and front room curtains will soon be impatiently pulled back to see if "they're here yet."

You know, I've often wondered if the star in the east was as much God's way to honor His son, as it was our way to find Him. Even though Jesus' time on earth was short, God knew how He'd be rejected, and of the cross that awaited him. So perhaps it was God's way to say, "I love you, Son" and in doing so said to us, "Here He is".

He loves us that much. And if we look forward to seeing our loved ones, how much more does He? Because you see, someday God will send for us. And who knows, maybe after spreading the table for the great celebration and hanging the welcome-home banner across the door, angels will pull back the curtain, peeking to see... if we're there yet.

JP

WE WANT TO KNOW What are some of your Christmas traditions? Any favorite meals or recipes you want to share? Maybe you're beginning to assemble your New Year's health and fitness resolutions and you'd like some guidance or feedback. Or maybe you have a prayer request or a recent praise you'd like to share. Head to our forums and post or simply give us some feedback here on this page. We'd love to hear from you.

GULLIVER'S BODY DOUBLE

December 16, 2010Read: Romans 12

"Do not conform to the pattern of this world, but be transformed by the renewing of your mind. Then you will be able to test and approve what God’s will is—his good, pleasing and perfect will." --Romans 12:2

Watching the news tonight, a story came up about a local man who recently served as the body double for the actor Jack Black in the poster ads for the upcoming movie Gulliver's Travels. The man was honored to do his duty, saying that he's now famous from the neck down. The producers needed an overweight, out-of-shape man with Jack's bodytype, and this lucky guy fit the mold. Well, hoo-ray.

As the story unfolded, they asked what the man did for a living to which the he proudly replied, "I'm a pastor."

Now folks, we realize that life is not about the body, but tonight's story is a good indicator of just how much of a paradigm shift we need. As always, it's not about perfection, and it's not about chiseled biceps for sure. But we need a renewed mind in the area of health. When 70% of Americans are overweight, and 1 in 3 children born today might not outlive their parents due to obesity-related illness, isn't it time to consider our effort toward better health as a means of silent evangelism? Again, it's not that the pastor doesn't care about the message he's sending, but maybe he doesn't know that he's sending a message.

WE WANT TO KNOW >>Should we be striving to be a healthy example for those around us? >>What kind of impact would the Pastor have made had he said no to the opportunity because he wanted to be a better example about his health? Please leave your comments here or in our forums about today's topic. We realize it's a sensitive one, and we pray it's received well. But let us know what you think.

TOTAL LOSS

December 14, 2010Read: Psalm 139 "For you formed my inward parts." --Psalm 139:13

"My frame was not hidden from you." --Psalm 139:15

As a little boy, I spent many a summer day sweeping floors and washing cars at my dad's body shop. I felt right at home amidst the bondo dust and paint fumes, even though I could often be found asleep in dad's office. But while I didn't pursue the family business, little did I know that the body shop was a great place to learn about grace.

Each day, customers would come in to either pick up their cars or schedule a drop off, but then there were those who came in just for an estimate. They'd wrecked their car or truck, and all they wanted to know was whether their vehicle still had value. Sometimes dad would have to tell them it was totaled; their car wasn't worth anything. A total loss meant the insurance company wouldn't touch it, and they'd have to pay for it all by themselves.

We've all wrecked our lives in one way or another, but even a total loss is no match for the cross. What the world gives no value, He gives grace.

--J.P.

MALL FAT? Don't let holiday shopping  derail your healthy-living goals

"It’s the heart of the holiday shopping season: Malls are flooded, parking lots are jam-packed, and your inbox is overflowing with e-coupons," says Dana Angelo White, MS, RD, PrayFit's resident healthy-eating expert. "Whether you’re hitting up the food court or doing your shopping online, keep these tips in mind."

Don’t…

...munch on free samples. The calories can add up fast.

...shop hungry. Eat a sensible meal before you head out to the store or sit at the computer.

...swig liquid calories. Large sodas and full-fat peppermint lattes can have as many calories as a meal.

...go overboard on holiday goodies. Just because you can buy a 10-pound bar of chocolate shaped like a Christmas tree doesn’t mean that you should.

Do…

...resist the wafting smells from the pretzel and cookie stands. Save those calories for holiday parties.

...pack power snacks. Granola bars, fresh fruit, peanut butter crackers, and trail mix are good options.

...keep your mouth occupied. If you find yourself mindlessly snacking, chew sugarless gum or sip on a  calorie-free drink.

...wash your hands before you eat, especially after a day of shopping.

>> For more healthy holiday tips, visit Dana's Healthy Eats blog on the Food Network.

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.

RECALIBRATION

December 14, 2010Read: Psalm 57

"I cry out to God most high, to God who fulfills his purpose for me." --Psalm 57:2

In grad school, one of the more tedious obligations we had was recalibrating our lab equipment. VO2 max machines, CO2 analyzers -- you name it, we had to put things in check and often. It's one thing for a piece of scientific apparatus to be precise, but unless it's accurate, it doesn't do much good.

With that in mind, let’s do a little calibration of our own. We're almost to the end of 2010, and we’re knee-deep in school and work. Sounds silly, but have we been going to work without shoes on? Or to school without books? Of course not. Some things just never cross our minds.

But when we fail to spend time in God's word, praying and talking to Him, we begin our day unprepared and unprotected. And if we're not dedicated to optimum health and nutrition, we're neglecting His gift of life itself.

So as we enter the last few weeks of the year, let's recalibrate. Let's be precise with those priorities and more accurate with our appointments. As the new year approaches, let’s draw a new line in the sand as it relates to our faith and fitness and we’ll hit it with our knees...together.

--J.P.

NEWS: KIDS NOT EXERCISING ENOUGH Sunday soccer may not be sufficient to boost health, prevent obesity

Many parents get their kids active in sports in order to plant the seeds of an active lifestyle. Weekly practices and games, they figure, are sufficient to help their kids reap all the developmental benefits that exercise has to offer such as bone development, better energy levels and strong mental health. And while it's better for our kids to be involved in sports than not, the cumulative amount of activity may not be enough, according to a new study.

Researchers at San Diego State found that fewer than 25% of the children -- ages 7-14 -- got the recommended 60 minutes of exercise per day that they needed. They discovered that despite the length of some practices exceeding three hours, much of that time was devoted to stand-still strategy and discussion.

The solution is beneficial not only for Sunday soccer, but for the collective health of our children. Coaches simply need to find ways to get them to move more during the time they have with them.

"If coaches were convinced that fit players were better players, there would be more physical activity during practices," said study author James Sallis.

>> For the full article from Reuters, click here.

BE HEALTHY, QUIETLY

December 13, 2010Read: Matthew 6

“Be careful not to practice your righteousness in front of others to be seen by them. If you do, you will have no reward from your Father in heaven." --Matthew 6:1

We've been talking a lot lately about the importance of our physical health as a means of praise, and if that has reached your heart, we're so blessed. If the mere prospect of a new day is reason enough to praise God with smarter choices at the dinner table, then great. Because you're right...it's not about the body.

With that said, perhaps the challenge is to be healthy, quietly. In truth, if our health is praise, there's no need for a declaration of independence from a sedentary lifestyle, and no need to sound the alarm against a less-than-stellar diet. No speeches, no "look at what I'm doing for God" announcements. We're called to take care of the body that carries the soul, period. So let's allow the byproducts of our obedience do the talking.

Push away from the table sooner, quietly. Turn the TV off earlier to go outside, quietly. Praise God with your health, quietly.

--J.P.

WORKOUT OF THE WEEK: Bolder Shoulders in 10

People's motivations for exercise may vary but the desire for stronger, better looking or just plain healthier shoulders is pretty universal. This complex joint possesses of the most delicate and amazing musculature in the entire body, which is to our benefit because that allows for a variety of ways in which they can be trained. For this quickie shoulder routine, which will walks the line between strength and endurance, grab some light dumbbells or even a pair of soup cans. Trust us, this won't take much weight. If you need a shoulder smash -- a new challenge to set the foundation for a remade set of deltoids -- then this week's 10-minute workout is just for you.

A good warm-up is always important but it could be argued that it is most important on shoulder day. The wide range of motion with you shoulders is maintained by several small muscles that can injure easily if not properly prepared for the work ahead. For this, or any other shoulder routine, follow the prescribed warm-up as the bare minimum of your training prep.

Warm-up | Raise your arms out to your sides until they're parallel with the floor. Make small circles with your arms for 1-2 minutes. Without rest, go right to into this routine. Rest as little as possible as you go from one exercise to the next.

Using your soup cans or light dumbbells: Lateral raises for 1 minute Alternating straight punches for 1 minute Front raises for 1 minute Alternating straight punches for 1 minute Bent-over lateral raises for 1 minutes Alternating straight punches for 1 minute Overhead presses for 1 minute Alternating straight punches for 1 minute

--To keep your alternating straight punches effective, simply focus on punching to full extension at eye level or just above.

A RUNNER'S WALK

December 10, 2010Read: Galatians 6

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

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

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

(Gulp)

Not sure about you, but I could stand to limp a lot more each day, amen?

--J.P.

PRAYFIT WEEK IN REVIEW A look back at a week's worth of healthy living tips

WORKOUT: 10 minutes to a stronger lower back and core

FITNESS TIP: How to keep a better fitness journal for faster results

RECIPE: Orange-Chocolate Cookies

PRAYFIT 2.0: Find out how PrayFit just got stronger in the fitness-and-nutrition department

>> HELP PRAYFIT BECOME A BESTSELLER! As many of you know, “PrayFit: Your Guide to a Healthy Body and a Stronger Faith in 28 Days” from Regal Books, is due to start shipping to mailboxes December 6. And in the month of January, you can find us on display tables at Barnes & Noble. With your help, we believe that “PrayFit” has the muscle to be a bestseller. So pick up a copy or order a few for gifts — help us spread the gospel of faith and fitness as we approach 2011! A portion of each book sold will go to support mission trips abroad.