Since 2009
THE PRAYFIT DEVOTION
CORNERMAN
April 5, 2011Read: Matthew 11
"Come to me, all of you who are weary and burdened and I'll give you rest." --Matthew 11:28
We've all heard the phrase "God is in your corner." Sounds comforting, no? But if you've ever seen a cornerman at work (like you will this Saturday when Robert Guerrero steps into the ring), the phrase takes on new meaning. If you compare what he does to what we know of God, the similarities are striking.
Let's see:
He has his fighter's best interest in mind.
He knows what he can handle.
He never takes his eyes off his fighter.
He knows his strengths and weaknesses.
He knows the opponent's strengths and weaknesses.
He treats his fighter's wounds.
He gives wise advice on how to win the fight.
He knows when his fighter's had enough.
Win or lose, he's always there to pick him up.
Now, compare all that to what a cornerman does.
Come to think of it, have you ever seen a fighter avoid his corner between rounds? Me neither.
IN HIS CORNER
This weekend (Saturday, April 9), boxer and PrayFit endorser Robert Guerrero steps into the ring against Michael Katsidis on the highly touted "Action Heroes" fight card on HBO Pay-Per-View. Guerrero, a loving husband and father of two, will be wearing PrayFit.com on the back of his trunks as he looks to capture the interim lightweight (135-pound) titles for the WBA and WBO. For more on this weekend's fight, visit HBO Boxing. For ordering information, contact your local cable provider.
>> GEAR UP! As you cozy up in front of the flat screen this weekend before the big fight, make sure you're geared up right. Click here to purchase our newly designed PrayFit hats and shirts.
NO BETTER PLACE
April 4, 2011 Quote of the Week:
"There's no better place to be on earth than on the road that leads to heaven." --Steven Curtis Chapman
Workout of the Week: Test Yourself
Spring is a great time to test yourself on your strength, power and endurance levels. And the simpler the better, so nothing too fancy. All we're going to do are a few exercises to exhaustion, a bit old school if you will. The jump squat, push-up (modified or standard), double crunch, and the plank (for time).
Do as many jump squats, push-ups and double crunches as you can with good form. Mark that number. When it comes to planks, hold the plank for as long as you can and record the time when you reach failure. You can repeat the four exercises as many times as you want or have time for and record the total number of reps per round. Keep that number handy for next time.
Welcome to Monday. In Jesus' name.
JP
OPENING DAY
April 1, 2011Read Romans 8 Therefore, there is now no condemnation for those who are in Christ Jesus. Romans 8:1
Yesterday marked the beginning of the 2011 Major League Baseball season. Of course, many of you know we're thrilled that the boys of summer have taken the field. In fact, I'm not kidding when I say I've been whistling "Take me out to the ballgame" all day. (And maybe now so are you.)
But as I watched my beloved Yankees come to the plate, it occurred to me, opening day can teach us a lot about grace. Reason being, right before Jeter's first at-bat, all they could talk about was how last season was the worst of his career. And yet, as he stepped up to the plate, his average on the screen was .000; a clean slate.
You know, each morning you and I step up to the plate ready to swing away at whatever the day throws at us. Thankfully, no matter how many strikeouts we had yesterday, God's mercy is new with each plate appearance.
And now, I find myself whistling again. Have a good Friday everyone and a blessed weekend.
In Jesus' name, we train.
JP
THE FINE PRINT
March 31, 2011Read: Acts 2
"Peter replied, 'Repent and be baptized, every one of you, in the name of Jesus Christ for the forgiveness of your sins. And you will receive the gift of the Holy Spirit.'" --Acts 2:38
Car commercials make me chuckle sometimes. After the deep, melodic voice convinces and comforts you to purchase what's too-good-to-be-true, a speed talker recites the declaration of fine print: More money than you can afford due at signing, not available in all states, void where prohibited (which is probably everywhere or at least where you live), all outrageous terms subject to credit approval (which is highly unlikely).
We live in a strings-attached society. No wonder we're a tough crowd. Show us a good deal and we're looking for a trap door. Maybe that's why grace is a tough sell. The world just knows there's a catch. But if Heaven had fine print in a single breath, it might read like this: Payment for your sin is more costly than you can afford but Jesus paid your debt in full. Grace available to all the world and never prohibited. Grace is free, it's a gift. Jesus loves you no matter your credit. Accept him today, don't wait.
Yep. Too good to be true. I'm sold.
--J.P.
GREEN POWER
Harness the power (and flavor) of kale and cilantro
It's time to get your greens -- or more of 'em, as it were. By finding new ways to get kale and cilantro into your nutrition plan, either by adding them to salads and casseroles, you can get much needed immune help and vital nutrients.
>> Kale
Kale eases lung congestion and is beneficial to the stomach, liver and immune system. It contains lutein and zeaxanthin, which protect the eyes from macular degeneration. It also contains indole-3-carbinol, which may protect against colon cancer. Kale is an excellent source of calcium, iron, vitamins A and C, and chlorophyll.
>> Cilantro
Cilantro may be useful to treat urinary tract infections. Both the leaves and seeds aid digestion, relieve intestinal gas, pain and distention. It also treats nausea, soothes inflammation, rheumatic pain, headaches, coughs and mental stress. Cilantro is a member of the carrot family and is an excellent accompaniment to many Latin-inspired dishes.
FIRE...PROOF
March 30, 2011Read: Daniel 3
"Then King Nebuchadnezzar leaped to his feat in amazement." --Daniel 3:24
Three young men, when faced with a stubborn king's order to worship a pile of gold or else face a fiery furnace, jumped 1) at the chance to serve God, 2) out of the way of peer pressure and 3) in front of the crowd.
Three young men had a defining moment. When tested, they knew God was all they needed. And since God's favorite place to run is to our rescue, He jumped in the flame with them. And if their bold faith wasn't enough to convince anyone they were serious, the fourth image with them in the flame was. Can't you just see King Nebuchadnezzar counting his fingers and squinting his eyes? "Wait, one, two, thr..."
But that's what God does. He shows up and leaves the naysayers in shock and awe. So today, when we're faced with a challenge or golden opportunity, let's remember two things: God is with us, and the world is watching.
So on the count of three...
--J.P.
FIREPROOF HEALTH
Friends and family, the time for half-measured health is over. If you're fighting your bodyweight, blood pressure or other health issues, you're not alone in the fire. With God, it's possible, and we're praying for you and applauding your heart to serve. If you're not fighting but should be, it's time to jump. Health takes sacrifice. Health takes guts. And in this day and age, it takes those who are willing to set themselves apart from the crowd. The phrase "God looks at the heart" can no longer be used as an excuse to abuse the body. But there is no tomorrow. If it's right to jump, it's right to jump today. Let the onlookers watch in amazement at just how serious you are.
Here are some ways to jump in the fire: Turn off the TV, computer and phone and take a walk outside with your family. Get up 10 minutes earlier each day to do bodyweight exercises in your living room. Push away from the table just a few minutes early.
But these are merely suggestions. We have to decide what we'll sacrifice, what we're willing to change in order to be better stewards of the physical gifts we've been given. And since God looks at the heart, that's probably the first place we need to start.
THE COMMON TOUCH
March 29th, 2011Read: Matthew 9
"She said to herself, "'If I can just touch the hem of his garment, I will be whole.'" --Matthew 9:21
If you've spent any time here on PrayFit, you've realized by now that we love America's pastime. We agree with Babe Ruth when he said, "Baseball is the greatest game God ever saw fit to let man invent." And with opening day around the corner, we thought we'd give you another reason why we love it even more. Ever notice that the managers wear the same uniform as the players? Think about it. There's not another sport like it. Ever see a football coach with a helmet? Or a basketball coach wearing a tank-top and shorts? No, baseball is the only sport where its managers blend in with the team.
I think Jesus could relate, because he chose to relate. Rather than standout among us, he blended in with us. Though He created the universe, His appearance was universal. He became our up-close-and-personal savior. In order to reach us, He let us touch Him.
--J.P.
SLEEP LESS, EAT MORE Failing to get a good night's sleep can lead to overeating
One of the most important keys to achieving and maintaining a healthy body composition is to exercise regularly. But it's also important to rest and new research is showing that a failure to do so can result in weight gain. How?
Researchers at Columbia University's New York Research Obesity Center found that those who were sleep deprived ate more during the day. Women, on average, consumed 329 calories more when sleep deprived while men had 263 more when under-slept. Regularly consuming 300 calories more than usual can lead to 30 pounds of weight gain over a year, researchers say, putting you at significantly greater risk of obesity-related illnesses such as diabetes and heart disease.
Read more on the study here: CNN Health
Source: CNN
DEFENDING A LION
March 28, 2011 Quote of the Week
"The word of God is like a lion. You don't have to defend it. All you have to do is let it loose, and it will defend itself." --C.H. Spurgeon
10-MINUTE WORKOUT: Abs and Calves
Today's workout will hit your midsection and your lower legs quickly and effectively. Even though you can't completely isolate any one portion of the abdominals, you can involve one section over another based on angles and which portion (upper or lower) of your body is moving at one time. As far as your calves, the standing calf raise targets the gastrocnemius, tthe larger, diamond-shaped muscle atop the smaller, deeper, soleus muscle.
We're going to simply hit the lower abs, upper abs then both simultaneously with three simple moves. Take each set to failure.
ABS Reverse Crunch | Focus: lower abs Standard Crunch | Focus: upper abs Double Crunch | Focus: Upper + lower abs
>> For descriptions and video demonstrations of these abdominal exercises, click here.
CALVES Standing calf raise | Focus: Gastrocnemius
--Rock back on your heels then up onto your toes at a steady pace. Squeeze your calves at the top of each rep. Shoot for 100 reps without stopping (or until failure). Rest briefly and repeat.
>> Want more workouts? Click here for a library of 10-minute routines.
A TETHERED FAITH
March 25, 2011Read: 1 John 1
"If we confess our sins, he is faithful and just and will forgive us our sins and purify us from all unrighteousness." --1 John 1:9
I hate tetherball. I've always hated tetherball. For those of you unfamiliar with this sadistic schoolyard pasttime, let me break it down for you. There's a ball tied to a rope, which is tied to a pole. You stand opposite your opponent and try to hit the ball in one direction, while your opponent does his/her best to hit it in the opposite direction. The one who can get the ball to swing around until it touches the pole wins.
Not surprisingly, this hatred can be sourced to my height-challenged dimensions. I am 5'7", short enough to be dwarfed by most fourth graders today (and by my daughters soon enough). If I was the one serving, that would usually be the only time I'd touch the ball. I'd end up watching helplessly as the ball swung overhead. Out of reach, out of luck -- someone show me the way to the kickball diamond.
Still, the image of tetherball is a powerful one -- the ball straining at the end of a taut rope, with physics doing its best to snap the ball loose. And the game is won once the ball is back in contact with the pole.
We all stray from the Lord. Sometimes, it feels so far that we don't think we deserve to be back with Him. We get pulled so far in the opposite direction, waiting for -- and sometimes expecting -- the line to snap, releasing us into spiritual oblivion. But once you accept Him into your heart, there's no outside force that can shake you loose, no circumstance that can separate you from your salvation. You are tethered to Him by a rope of grace.
>> What is your testimony? Share it with us -- swings and all -- on the PrayFit forums by clicking here.
--E.V.
COMPOUND MOVES If you are looking to build strength, devote your energy to multi-joint moves
The three most popular, widely-used lifts in the gym are the bench press, deadlift and squat. Referred to as "The Big Three," these moves fall into a category of exercises called compound, or multi-joint, lifts. These exercises require movement at more than one joint, which means that more total muscles have to get involved to complete each rep. And the more muscle you work, the more muscle and strength you stand to gain. As a bonus, the more muscle you recruit on a given exercise, the more calories you burn. Finally, any measure of muscle gain will improve your metabolism since muscle is calorie-eating tissue.
Anyone looking to gain strength would be best served by doing compound moves, almost exclusively at first. Isolation, or single-joint, moves like curls, pressdowns, leg extensions or leg curls have their place in physique building, but they are secondary exercises that should only be implemented once you have built an adequate base of strength from which to work.
But The Big Three don't stand alone in the strength-gain column. Here are a few more exercises that make you stronger in a hurry:
Barbell row Pull-up Dip Bodyweight squat Lunge Push-up
>> For exercise descriptions and videos, click here.
>> For more workouts and exercise tips, click here.
ALSO: Pictured below are the official fight night trunks of former (and future) boxing champ Robert "The Ghost" Guerrero, who is taking on Michael Katsidis on April 9 on HBO Pay-Per-View. For more info on the fight, visit HBO Boxing!
(Photo courtesy Team Guerrero)
PRAYFIT ON THE ROAD
March 24, 2011Read: Psalm 122
"I was so glad when they said unto me, 'Let us go to the house of the Lord.'" --Psalm 122:1
Today, Team Prayfit visits big Dallas, Texas to tape the Joni show on Daystar, and then we'll be off to Toronto for more book tour events. We're so excited, blessed and thankful to have been invited to come share the message of health as a means of praise.
If you're new to PrayFit, we first ask that you would remember us prayer. Nothing else is needed more. Secondly, we hope you'll stop here often, and if it's easier for us to come to you via e-mail, please sign up for our PrayFit Daily. And third, we hope you'll encourage others to follow us on Facebook, YouTube and Twitter. We love our life's work -- helping you and your family get closer to the Lord and each other, while living abundant, healthy lives. Exactly how we were designed to live.
In Jesus' name, we train.
Team PrayFit
>> To order PrayFit: Your Guide to a Healthy Body and a Stronger Faith in 28 Days, click here.
>> To set yourself or a friend up with some cool PrayFit gear, click here.
>> To pray with other members of the PrayFit community, click here.
Please also be sure to use our social networking features -- Recommend, Tweet, Share and E-Mail -- at the top of each page if you see something you like or want to share with others.
THE CLOSER
March 23, 2011Read: 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
With baseball season approaching, we thought we'd warm everyone up for our favorite time of year by talking about the closer. For those who don't know, the closer is someone who specializes in sealing the deal. See, in baseball you play until the game is over. Not the case in other sports. Take basketball for instance. There's a minute left, you're up five points and rather than drive to the basket, you run out the clock. In football, you take a knee. Soccer, hockey -- you name it. Most major sports have a way to play it safe.
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 Grahams, 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.
5 WAYS TO GET MORE SALMON
Tired of chicken breasts? Add some heart-healthy salmon into your weeknight meal plan. Here are five easy ways to prepare this healthy and sustainable, omega-3-packed fish.
Smoked Prepared smoked salmon is a great alternative when you don’t have time to cook. Wrap around asparagus stalks for a fancy but effortless appetizer or along with a salad for a light meal.
Poached Cooking salmon in a bath of wine, water and spices infuses it with flavor while keeping it tender and flaky. It keeps the calories low, too!
Grilled Thread chunks of skinless salmon onto skewers and grill for dinner in minutes. Sprinkle with a spice rub to add big flavor without marinating.
Wrapped Wrap salmon fillets in foil packets with lemon and fresh herbs for quick cooking and easy clean up.
Seared Finely chop fresh salmon in the food processor for a tasty burger. Flavor it up with sweet pineapple and spicy chili pepper then give a quick sear in a nonstick skillet.
Tell us your favorite recipe and it just might make our next book, PrayFit Family, due out this fall. Leave your recipe in the comments section below.
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.
OPEN HOUSE
March 22, 2011Read: Isaiah 1
"Though your sins are like scarlet, they shall be white as snow." --Isaiah 1:18
Walking Josey around the neighborhood this last weekend, I came across an open house sign. The arrow pointed us up the street, so up we went. Interestingly, the closer we got to the house, the nicer things seemed. The manicured lawn looked like the greens of The Masters at Augusta. Smiling neighbors waved at the milkman. Kids played hopscotch. Josey playfully chased cartoon animals across the street while Mr. Bluebird rested upon my shoulder. After all, it was an open house. And everything seems perfect at an open house.
Okay, maybe the cartoon animals were a little much, but as I stood watching the people going in and out, I could relate to the owner who had clearly taken great pains in preparing the house to make a good first impression. Before we let anyone in our lives, we hide the dirt. We sweep regrets under the rug, polish the pain and spit-shine the shame. We don't want anyone to see the proof under the roof.
Isn't it comforting to know that we don't need to clean ourselves up before we let Jesus in? We can stop scrubbing failures from the floor and just open the door. Besides, the asking price for your heart's home is way too high for anyone but Him, and He paid it in full.
--J.P.
FUEL AND FAT
Like most Americans, you probably paid somewhere near $4.00 a gallon at the pump this week. But before you go and blame Middle East unrest, market instability or rapid inflation, you might want to consider the following statistic.
According to Entrepreneur Magazine, nearly one billion gallons of additional fuel per year can be attributed to the average weight gain between 1960 and 2002 of people living in the United States. This represents nearly three times the total amount of fuel consumed by all passenger vehicles each day based on current driving habits, or approximately 0.7% of the total amount of fuel consumed by passenger vehicles annually. Moreover, it is estimated that over 39 million gallons of fuel are consumed annually for every one pound increase in average passenger weight.
In other words, the heavier we get, the harder our cars, trucks, trains and planes have to work to transport us from A to B.
Source: Entrepreneur Magazine
PRAY BIG
March 21, 2011 "Pray big and give God the ball. He can make our impossible shots with our eyes closed."
--Jimmy Pena
Workout of the Week: Push/Pull
Workouts come in many shapes, sizes and styles. But if you're a traditional weight training kind of gym-goer, you may want to try this 20-minute upper body workout. By training opposing muscle groups in succession, you'll be able to condense your workout while maintaining higher levels of strength from your first rep to last.
What works best for you in this case is the fact that a muscle will be stronger if its antagonist, or opposing muscle group, is contracted immediately before it. Not many techniques in the gym allow for a particular muscle to be able to make a gain in strength by indirect means like the push-pull routine. So if you do a bench press followed by a bent-over row, you’ll be stronger on the bent-over row and vice versa. The reason behind the increase in strength of the second muscle group is because there is an innate limitation of an agonist by its antagonist.
When training opposing muscle groups in this fashion it’s important to not take the first exercise to failure. Doing so will not allow you to benefit from the technique with as much success. Rather, the first exercise in the superset should be done with lighter weight with 3-4 reps. Then you rest about a minute before beginning the next exercise, increasing the weight for a heavy set (4-6 reps for example).
Exercise Incline Bench Press and High Row Barbell Overhead Press and Lat Pulldown Decline Bench Press with Low Row Triceps Pressdown and Cable Curl
Note: Do four sets of each superset, performing 3-4 reps of the first exercise and 6-8 reps of the second exercise.
Please email us questions at [email protected] or make your comments here! For more workouts, visit our FITNESS page.
THE ACT TO FOLLOW
March 18, 2011Read: Luke 3
"...one is coming who is more powerful than I, and I'm not worthy to untie his sandal straps." --Luke 3:16
Sitting in a music studio yesterday, I had a the unique privilege of hearing a young, talented band who opens the show for another very popular group of musicians. Their task is simple: set the stage and prepare the audience for the main attraction. You know, something tells me John the Baptist would understand their job. It's a role he played until the day he died.
Sitting there listening to them, I got to thinking about John; what he said, how he acted. But I think of all his many traits, his best quality was knowing it wasn't his show; that the act to follow was really the act to follow.
Yes indeed, John showed us that our only job is to invite a crowd, pull back the curtain and get out of the way.
--J.P.
POST-WORKOUT QUIZ
Here's yesterday's question: Of these choices, what's the best post-workout combo?
a. Egg whites and Cream of Wheat b. Whey protein and white rice c. Egg whites and oatmeal d. Whey protein and brown rice
ANSWER: B (Whey protein and white rice)
After a training session, you want a fast-digesting protein to start repairing muscle tissue and a fast-digesting carbohydrate to replenish glycogen stores. When it comes to protein, whey would be the fastest on our list. It is easily digested and has a very high level of bioavailability, meaning that your muscles will get the building blocks (amino acids) that they need for complete repair. And when it comes to carbohydrate, the white rice is fast at refilling those depleted energy tanks (note: the cream of wheat is also a very fast-digesting carb). So knowing that, the best answer is B.
For all of those who chose oatmeal, you should know that it is one of our favorite foods. It's great tasting and extremely nutritious but it is very slow to digest, which means that it's a great choice pre-workout, for breakfast or even between big meals.
>> AND THE WINNER IS...: Thanks for your answers everyone! The first person to get it right was Justin Ziegler. E-mail your mailing info directly to [email protected] to claim your prize!
FOR LENT, I'M GIVING UP.
March 17, 2011Read: Ephesians 2
"For by grace you have been saved through faith, and that not of yourselves: it is a gift of God." --Ephesians 2:8
As you'll soon see, we love this time of year. Longer days and better weather help put a spring in our step. Maybe you're the same? It's just a good time of the year for fresh starts, new beginnings and to make things right! But I read something today that gave me pause. Author Louie Giglio said, "For Lent, I'm giving up."
Naturally, we think there's something missing from his sentence. Um, Louie? You forgot something buddy. When in truth, "period" is exactly what should come next. You see, things like doing good, being kind or trying to live healthy shouldn't be done in order to be loved. They should be done because we are. Besides, we can't earn salvation today any more than we can lose it tomorrow. Should we do our best? Yes. But is our best good enough? No. (I'm with Louie.)
--J.P.
TRIVIA THURSDAY
What's the best post-workout meal?
a. Egg whites and Cream of Wheat b. Whey protein and white rice c. Egg whites and oatmeal d. Whey protein and brown Rice
The person with the first correct answer gets a complimentary PrayFit shirt! Post your responses in the comments section below.
>> NUTRITION: Looking for ways to eat better, cook lighter or shop smarter? Visit our depot of nutritional wisdom by clicking here.
>> FITNESS: In need of a new workout? Looking to refine a particular bodypart? Hoping to see some exercise videos? Click here.
FEATURED WORKOUT JOURNALS:
Smerge: PrayFit newbie going hard
Bugs: Day 1 of 28 in the books
THERE WILL BE DELAYS
March 16, 2011Read: Matthew 17
"Then the disciples came to Jesus in private and asked, 'Why couldn't we drive it out?'" --Matthew 17:19.
Thinking about 2011 goals is 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.
Application: As we approach a new season, have you hit any roadblocks or delays on your toward your goals? How's your bible study and prayer time? What about your eating habits and exercise routines? It is time to recalibrate?
FITTER WITH FIDO
If you're a dog owner, you're already at a huge advantage in your quest for a slimmer physique. A study published in the Journal of Physical Activity and Health found that 61% of dog owners walked their dog for at least 10 minutes at a time, while 27% took the family pet out walking 150 minutes per week or more. The odds of getting 150 minutes of walking per week -- a baseline level of fitness -- were 34% higher for dog walkers compared to non-dog owners and the odds of doing any leisure time physical activity were an astounding 69% higher. The most staggering statistic, perhaps, was the fact that 39% of the respondents in the study didn't walk their dogs at all! Even our canines are suffering from our ambivalence to exercise.
SOMEDAY...
March 15, 2011Read: Psalm 55
"Cast all your cares upon the Lord and He will sustain you." --Psalm 55:22
Late Sunday afternoon I took my chocolate lab, Ms. Josey Wales, for an extra long walk. With it being daylight savings, it just seemed like a good time to plan, to dream, to recalibrate. Funny what a little extra light will do for the heart.
We walked and walked, and I talked to the Lord. Josey would occasionally look up wondering where in the world her master was taking her. Before too long, we reached my future neighborhood -- a gated and guarded community where dogs have big backyards and Dads can put dogs in big backyards. (I did mention I was dreaming, right?) Nonetheless, I said to Josey, "Someday girl. Someday."
But you know, recent events around the world help put things into perspective don't they? They authoritatively, if tragically, illustrate what's important and what's not. This life might not turn out the way we plan it, and you and I might not understand exactly where the Master is leading, but we can trust that whatever we may forfeit for Him on earth will be worth it when we get home. And if we listen, we can hear Him whisper, ever so gently, "Someday."
--J.P.
DAILY EXERCISE
For today's suggested activity, we urge you to donate to the victims of the earthquake and tsunami in Japan. Thousands of people have lost their lives and tens of thousands more have been displaced and are without power, food or access to basic services. Please donate what you can, today, through the Red Cross.
HONOR TO CHOOSE
March 14, 2011 "Any injustice in this life is offset by the honor of choosing our destiny in the next."
-- Max Lucado
Workout of the Week: 10-Minute Triceps
The triceps. This muscle group, critical for every upper body pushing movement, represents some 2/3 of the mass in your upper arm. Men who want bigger arms sometimes mistakenly overtrain their biceps but it's the out-of-sight, out-of-mind triceps that need the attention. For women, the back of the arm can be a "trouble" area -- a place where more bodyfat is stored and muscle tone can be tougher to hold on to. This short workout will help both genders provide this area with a mini-makeover worth its weight in tanktops.
You must train the triceps from three different angles to make sure that all three triceps heads are targeted. To keep the workout challenging, the pace is kept high, as you move from exercise to exercise with no rest.
The first exercise is the two-hand overhead extension which targets the long head. You will move immediately into a two-hand kickback, keeping both elbows high to target the middle head of the triceps. Finish the mini-circuit with close-grip push-ups to completely exhaust the back of the arms, this final move emphasizng the outer "horseshoe" portion of the triceps. Rest a couple of minutes and repeat. (Note: if you don't have dumbbells, you can use elastic bands or even soup cans.)
Overhead triceps extension - 12-15 repetitions Two-arm kickback - 12-15 repetitions Close-grip push-up - To failure (if necessary, do modified push-ups from the knees)
Triceps Trivia: Even when referring to one arm, always refer to the muscle as triceps. In fact, "tricep" is not a word.
LOOKING UP
March 11, 2011Read: 1 Peter 3
"Always be prepared to give an answer to everyone who asks you to give the reason for the hope that you have." --1 Peter 3:15
Last night Prayfit VP Eric Velazquez called me to share his excitement of seeing the International Space Station (ISS) flying across the horizon. Before I could say anything, he rattled off the staggering facts that the ISS is about the size of a football field and orbits the earth at over 17,000 mph. (These facts, he repeated over and over.)
When he finally took a breath, he said something that caught my attention. He explained that as he was looking up, a curious neighbor approached him and inquired. Standing there assured, Eric explained what he was anxiously awaiting, so the neighbor stayed. After a few quiet, awkward minutes, sure enough, the ISS appeared, torching the sky for almost four jaw-dropping minutes. For the neighbor, worth the wait. For Eric, worth the risk.
Pretty awesome. Eric did exactly what you and I should be doing. Not only was he looking in the right direction, he convinced others to join him. Though the sky was clear and without proof, Eric knew what he was waiting for and he didn't want anyone to miss it.
Neither should we.
--J.P.
Application: 1. Are you and I looking up enough for others to be curious? 2. It can be awkward at times, but what are some ways to witness to strangers? 3. Can our fitness be a witness? How?
STRETCH QUIZ ANSWERS
Thank you everyone for participating in our quiz on stretching yesterday.
Stretching is a delicate issue, literally and figuratively, and should only be done at certain times, under specific circumstances and for the right reasons. So as to which one of the reasons listed was not true...
1. Stretching doesn't necessarily prevent injury.
True: Research confirms that just as many people injure themselves who stretch as those who don't.
2. Stretching actually makes you weaker before a workout.
True: Stretching target muscles prior to a workout relaxes the natural tension within the muscle, preventing it from being as powerful as it could be had it not been pre-stretched.
3. Stretching is for range of motion purposes only.
True: This one is tricky. While there may be benefits of stretching like reduced soreness following rigorous activity, the research-based, ultimate purpose of stretching (functional or for performance) is for range of motion. It makes no sense nor does it provide any benefit to stretch even a sufficiently warm muscle if the ROM is achievable without it. You may see people stretching prior to a jog on the treadmill, but that is not only needless, it could induce unwanted damage. Most people have the range of motion necessary to jog.
4. Stretching a cold muscle could actually cause injury.
True: Think of your muscles like a sponge. The more fluid a sponge has, the easier it is to move. Twist a dry sponge and what happens? Same goes for your muscles.
5. Stretching is best done after a workout, when your muscles are warm and full of fluid.
True: After a workout, the target muscles are full of fluid (water, blood, nutrients, byproducts). It's that fluid that allows for safe and effective stretching for reasons previously mentioned.
So what should you do pre-workout? Get warm. Take a few minutes to do a general warm-up, such as a brisk walk on the treadmill, and follow that with some dynamic exercise such as walking knee hugs, jumping jacks, butt kickers and shadowboxing. If you're weight training, do a few light sets of your first exercise as a specific warm-up before going heavier. General, dynamic, specific. It sounds like a lot, but it will only add minutes to your workout and it can boost performance while decreasing risk of injury.
So...the winners are: Alyssa, Phil, Peggy, Bill and Maria. To Alyssa, Phil, Peggy and Bill, we'd be honored if you let us send you a complementary Prayfit bracelet. For Maria, you were first, so we hope you enjoy your brand new Prayfit Baseball Cap! E-mail your mailing address to [email protected].
GIVING UP THE TITLE
March 10, 2011Read: 2 Samuel 22
"I will sing praises to your name." --2 Samuel 22:50
When the Forbes richest person list was revealed yesterday, there were few surprises, save for the absence of billionaire Bill Gates at No. 1. It is rumored that Bill Gates would have had the top spot had he not given so much to charity. Most can't fathom such a sacrifice, but because he gave so much to others, he relinquished a title many would kill for.
Try to imagine. Jesus went from heaven to human. Our minds can't begin to comprehend the exchange. If we can somehow use Bill Gates as a cheap example, while he gave to the needy, he didn't become needy. Billionaire to beggar? Baron to bum? Not exactly. After all, giving to the poor didn't mean living with the poor. But when Jesus came to earth, He did more than join us -- He took our place. We can't fathom such a sacrifice, but for you and I to have any hope, the cross needed the Savior. And that's a title only He could die for.
--J.P.
IT'S A STRETCH
Did you know stretching before a workout isn't a great idea?
Which one of the following reasons for avoiding a pre-workout stretch is not true? The one with the first correct answer gets a complimentary PrayFit baseball cap!
1. Stretching doesn't necessarily prevent injury. 2. Stretching actually makes you weaker before a workout. 3. Stretching is for range of motion purposes only. 4. Stretching a cold muscle could actually cause injury. 5. Stretching is best done after a workout, when your muscles are warm and full of fluid.
40 DAYS & NIGHTS
March 9, 2011Read: Luke 4 "...man does not live on bread alone." --Luke 4:4
Moses spent 40 days and nights atop Mount Sinai before bringing down the law. Elijah walked 40 days and nights in a valley on his way to the mountain. And most importantly, Jesus fasted and prayed for 40 days and nights in the desert before He began His ministry.
Of the many lessons these stories teach us, I think it's the fact that no matter where we are -- mountain-top moments, life's lowest valleys or the day's deserts -- it's God who meets us there and prepares us for what lies ahead. Truth is, it's our availability, not our ability, that matters most in all our days and nights.
--J.P.
10 WAYS TO COOK CAJUN
By Dana Angelo White, MS, RD, ATC
Looking to spice up your food Cajun-style? The sassy mix of black pepper, red pepper, garlic, paprika and dried herbs is good for more than just gumbo and jambalaya — here are 10 ways to add some Cajun to your cooking.
1. If you don’t have some on hand, make your own Cajun Spice Mix.
2. Sprinkle over freshly popped popcorn.
3. Mix with canola oil, brush over salmon, then grill.
4. Mix with ground turkey breast or 90 percent lean ground beef, Dijon mustard, and finely chopped red onion for a jazzed up burger.
5. Give oven fries a kick when they’re hot out of the oven.
6. Whisk with low fat ranch dressing to serve over a grilled chicken salad.
7. Make a one-pot Cajun shrimp dish – ready in less than 10 minutes!
8. Mix with nonfat Greek yogurt as a dip for veggies or baked potato topper.
9. Combine with crabmeat and cream cheese for surprisingly delectable party food.
10. Use on its own or mix with other favorite spices to make a dry rub for chicken, fish, steak, pork, corn on the cob or thick slices of vegetables.
TELL US: How do you use Cajun spice blend?
Dana Angelo White, MS, RD, ATC is the nutrition expert for Food Network.com and the Healthy Eats blog. She is a registered dietitian, certified athletic trainer and owner of Dana White Nutrition, Inc., which specializes in culinary and sports nutrition.