Since 2009
THE PRAYFIT DEVOTION
EXTREME MAKEOVER: HEART EDITION
June 1, 2011Read: 2 Corinthians 5
"Therefore, if anyone is in Christ, he is a new creation; the old is gone, the new has come." --2 Corinthians 5:17
Last year, I had the privilege of spending a week on the set of ABC's Extreme Makeover: Home Edition. When it aired, I remembered the feeling I had when that family first answered the knock at the door, then came back a week later to a brand new house. Talk about gut-wrenching! Someone they never expected (Tyler Perry) came into their world and freely gave them something they couldn't afford on their own. He saw where they lived and said you don't have to live here anymore.
As I stood and watched the process, I couldn't help but think of Jesus. Just like we did for that family, He knocks gently, anxiously awaiting our answer. But rather than calling for a wrecking ball, He does the unthinkable: He moves in. Instead of a hammer, He carries a suitcase. He gives us something we could never afford on our own--Himself--saying we don't have to live here anymore, alone.
--J.P.
COMMUNITY KEEPS WEIGHT OFF
If you're looking for a way to get or stay slim, you're in the right place
A new study is confirming what we've said all along -- that by sharing time with other fit-minded people, you can actually have more success in your quest to reach or stay at your goal weight.
The more people used an interactive weight management website such as PrayFit, the more weight loss they maintained, according to the study. The research showed that consistent website users who logged on and recorded their weight at least once a month for two-and-a-half years maintained the most weight loss.
You can build in extra accountability by keeping a public workout journal, such as those located at our forums.
THE PRICE OF HEAVEN
May 31, 2011Read: 1 Corinthians 7
"You were bought with a price." --1 Corinthians 7:23
Yesterday on Memorial Day, my wife and I found our way to an outdoor mall. And as is typical of me, when she decides to go inside a shop, I stand at the outer marker. It's almost like a Field of Dreams moment with Kevin Costner, where if the kid steps off the field, he can't go back. Yeah, that's me at malls.
So there I was, window shopping, shielding the glare from my eyes as I stood close to the glass. Curious, I looked up and saw that everything in the store was 25 bucks. Each item as different as the next was of equal value; each could be bought with one price.
You know, all of us are equal in God's eyes, and we have no idea what all Heaven has in store. But we do know that it was bought with one price. And since something already paid for is a gift, all we have to do is receive it. Window shopping at the outer marker won't cut it -- yet one step of faith will make all our field of dreams come true.
--J.P.
HOW'S YOUR TRAINING JOURNAL? Add a splash of accountability to your training
If you're new to PrayFit, please get used to us talking about logging workouts and tracking progress. One of our core values is the idea of progression. Simply put, the body will change according to the level at which you stress it. And one of the basic and yet most critical ways to determine progress is to "keep score" by keeping a journal of performance.
No matter what you choose to do to keep fit -- run, bike, swim, lift, etc. -- start tracking how well your workouts are going so you can improve upon or augment your training from one week to the next. We have forums for you to use or you can use a simple diary, but by all means, jot it all down.
>> CLICK HERE TO START A PRAYFIT WORKOUT JOURNAL
Featured Journals:
PrayFit El Paso: Group accountability in Texas
MelodyCurtis: PrayFit newbie ready to start
Lindsey: Weeks in, seeing progress
>> CLICK HERE FOR SOME TIPS FROM THE FOUNDER ON GETTING THE MOST OUT OF YOUR DAILY PRAYFIT VISITS.
WHAT PLAN B?
May 27, 2011Read: Joshua 1
"Have I not commanded you? Be strong and courageous. Do not be terrified; do not be discouraged, for the Lord your God will be with you wherever you go." --Joshua 1:9
Chances are good that you've heard the expression, "Burn the boats!" They say Cortez was the first to make that announcement when he arrived in the new world. Upon reaching land, setting the ships ablaze sent a message to his men and his enemies that retreat never was an option -- that whatever the odds, a fight was coming.
Do you believe Christians should be the example of honesty in the workplace? Of course. Would you also agree that Christians should be best at showing love to neighbors? Without a doubt. So why are we so reluctant to take a stand on the subject of better health? Shouldn't Christians strive to be some of the most health conscious people on earth? Some might argue, "Well, Jimmy, the Lord looks at the heart." True, but doesn't that mean it's the effort that matters? And to be honest, not caring for the body that carries the soul just might be a heart issue after all.
So if this is an uncomfortable subject, mark it down. Because this will become an increasingly sensitive topic the bigger and bigger we get. But I believe it's the church's responsibility to lead the fight. A fight that we are losing. Where's Cortez when you need him?
--J.P.
TIME TO TESTIFY
If you've committed to living a healthier lifestyle, there's likely a strong motivating factor that goes beyond fitting into your clothes better. Do you want to look better for your spouse? Are you trying to make sure you're around to dance with your daughter at her wedding? Maybe you've had a friend or relative suffer complications from a weight-related disease and you're trying to now lead by example. Whatever the case, whatever your story -- it matters. You matter. As we pick up our crosses in our faith walks each day, we can also be healthy ambassadors for God's message of honoring our bodies. Why do you train? Why do you choose to eat well? Who are you doing it all for?
What's your fit testimony? Share yours in the comments section below and have a blessed weekend.
In Jesus' name, we train
Team PrayFit
LIVE TO SELL IT
May 26, 2011Read: 1 Corinthians 6
"Honor God with your body." --1 Corinthians 6
During a radio interview yesterday, while thundering away about PrayFit -- probably using 20 words when ten would have sufficed -- the radio host said, "Jimmy, I like to tell my listeners that I want to live until the day I die." What she said made me lose my train of thought. Many of you know how I like to capture moments and phrases, well, this one just so happened to hit me during a live radio interview.
In one sentence, a voice I had never heard with a face I hadn't seen summed things up perfectly. What's funny, although I was invited to her show to talk about my book, she was the one selling it.
Fittingly, last night I caught an early round match of the French Open tennis championships, where an underdog opponent was losing two sets to zip and down five games in the final set. And while nobody would have blamed him if he quit trying, the man was diving for the ball and fighting for every point as if it were the first game of the match. The crowd noticed, and so did his opponent, with applause.
Isn't that the way you and I should be living, working and training? Like it's the first game of the first set? We should live until we die. After all, a voice we've never heard and a face we haven't yet seen has a book, and by taking care of our health, we can sell it.
--J.P.
CRUNCHING, THE NUMBERS
PrayFit contributing dietitian and advisor to the Food Network shares some ways that are proven to help burn off unwanted/extra calories.
"Calories in and calories out — the calories you eat from food are expended with physical activity. When eating outweighs what you’re burning, you can pack on the pounds. High-cal foods take more exercise to get rid of, and sometimes it makes it more real to visualize just how much moving you’d have to do to shed those decadent calories."
(The values below are average based on a 155-pound person.)
Dessert Damage 2 small scoops of chocolate ice cream = 1 hour 20 minutes of tennis 1 medium strawberry milkshake = 1 hour 30 minutes of high intensity aerobics 1 slice cheesecake (restaurant portion) = 1 hour 10 minutes on the elliptical trainer
Fast Food Frenzy A large order of French fries = 1 hour of swimming laps Bacon cheeseburger = 1 hour of fast running at 8 mph Fried chicken sandwich = 45 minutes hiking
Takeout Trouble 1 slice pepperoni pizza = 30 minutes of medium-paced jogging Medium-sized movie popcorn with butter = 1 hour 20 minutes of downhill skiing 1 order General Tso’s chicken = 2 hours on the stair-climber
Snacking A candy bar = 1 hour of brisk walking at 3.75 mph A (12-fluid ounce) can of soda = 30 minutes of volleyball A 1-ounce bag of potato chips (15 chips) = 45 minutes of weight-lifting
Damage Control We aren’t suggesting banishing these foods from your diet forever, but if you want to indulge a little more sensibly, consider:
Serving up smaller portions Indulging only on occasion Increase your calorie burn by getting out there and exercising more often
TELL US: How do you like to burn those extra calories?
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. You can also visit her blog for more recipes at http://blog.foodnetwork.com/healthyeats/.
CALL HIM
May 25, 2011Read: Mark 10
"Jesus stopped and said, 'Call him.' So they called to the blind man, 'Cheer up! On your feet! He's calling you!' Throwing his cloak aside, he leaped to his feet and came to Jesus." --Mark 10:49-50
Most of us can't fathom what the blind man was going through that day outside of Jericho. What we do know is that he spent his days begging in the dark. In the verses leading up to this one, we learn he's rebuked and told to be quiet for calling out for Jesus. But nothing stirs the blind like a close encounter with a sight giver, and when Jesus finally called for him, he jumped.
Nobody knows what you're battling today either. Though your eyes may work just fine, things like family matters, school issues and work problems might be darkening your spirit and blinding you from all that God wants you to see. But whatever you do, don't sit there quietly. Despite what those around you might say, cry out for Him with every functioning sense, and then cheer up and jump to your feet. He's calling you!
--J.P.
RECIPE OF THE WEEK: Baked Salmon
Get a dose of heart-healthy omega-3 fats from this easy and delicious salmon dish. All you need is 15 minutes to prep this quick weeknight dinner. Leftovers are delicious over lettuce for lunch the next day.
Ingredients
Serves: 4 1 1/4 pound wild salmon, skin removed, cut into 4 pieces 2 tablespoons whole grain mustard 2 tablespoons 100% pure maple syrup 1 clove garlic, minced Juice of 1/2 a lemon
Directions
Preheat oven to 400 degrees. Place salmon pieces on a sheet pan lined with parchment paper. Season with salt and pepper; roast for 10 minutes. In a small bowl, combine mustard, maple syrup, garlic and lemon juice. After 10 minutes of cooking, brush salmon with mixture and return to the oven for 5 minutes or until salmon is just cooked through.
Wild Salmon
Wild caught salmon is a sustainable seafood pick, packed with protein and omega-3 fats — 4 ounces raw has 1,660 milligrams of heart healthy omega-3 fats.
Whole Grain Mustard
You can spot whole grain mustard by the tiny round mustard seeds running through it. Those yellow seeds are packed with iron and selenium; they also contain some omega-3 fats! Despite its low calorie count (only 30 calories per tablespoon), this course mustard adds tangy flavor and texture.
Maple Syrup
It’s not just for pancakes anymore! Maple syrup is an outrageously delicious way to add some natural sweetness to a dish. Make sure to pick 100% pure syrup; there are some imposters out there made from water and corn syrup.
Garlic
This sweet and tangy salmon needs some spice from fresh garlic. There’s some research to support that a compound in garlic called allicin has antibacterial properties. Some other research is looking into how garlic may help lower cholesterol — for now the jury is still out, but it’s delicious either way.
Lemon Juice
Finally, a squeeze of fresh lemon juice balances the sweetness and cuts through some of the strong salmon flavor.
Nutrition Information (per serving):
Calories: 240 Total fat: 9 grams Saturated fat: 1.5 grams Carbohydrates: 14 grams Cholesterol: 50 milligrams Sodium: 125 milligrams Protein: 25 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. You can also visit her blog for more recipes at http://blog.foodnetwork.com/healthyeats/.
YOU'VE GOT MAIL
May 24, 2011 Read: Philippians 1
"Being confident in this, that he who began a good work in you will be faithful to complete it until the day of Jesus Christ." --Philippians 1:6
I bet Noah spent a good deal of time at the window when he was on the ark. If nothing more than for some needed fresh air, something tells me he often kept his eye out for land. After all, he built what he had to, and he was ready to deliver. So I'm guessing if he wasn't caring for his precious cargo, he could be found watching and waiting.
If you're like me, you spend a lot time at your window. Oh we're not at sea, per se, but you may often feel like you're drifting as you wait for that offer letter, that e-mail, that phone call. You've done everything in your power, but what you need most -- to land something -- seems nowhere on your horizon.
As for Noah, hope in the form of an olive branch finally arrived. The dove on the window sill was Noah's "You've Got Mail." No more waiting, no more watching, no more send/receive. Land was nigh. Yours just might be too.
--J.P.
COLORADO SLIM
It's not just a cool Old West poker name. In one of the most recent surveys conducted by the Centers for Disease Control and Prevention, the Rocky Mountain State was found to be among the leanest in the nation, with a prevalence of obesity below 20%. Only the District of Columbia joined Colorado below the 20% mark. Louisiana weighed in the heaviest, with a 34% obesity rate.
MARCHING ORDERS
May 23, 2011Read: Joshua 6
Joshua could relate to our steep challenges. His neck cramped as he surveyed the impregnable wall of Jericho. "Gonna need a bigger army," he whispered out of the side of his mouth. You might be saying the same about your predicament. Does something at school or work have you hoping for reinforcements? If so, stand next to Joshua as he listens to God's strategy.
"But the seventh day you shall march around the city seven times, and the priests shall blow the trumpets. Then the wall of the city will fall down flat."
"That's it?...That's the plan!?" I wonder if Joshua paused when he heard the order. After all, he was among men of war (v. 3) and probably dressed for the occasion. Not sure if he hesitated, but I know we sure do. When we have to respect a less than respectful boss, or when it seems the rules only apply to us, obeying God's marching orders is sometimes the last thing we want to do (or actually do), especially if we're ready to fight.
But we all know the story. Joshua's army walked around Jericho for seven days without making a sound or saying a word. Then when it was time: the trumpet, the shouts, and the walls came tumbling down. God's enemies might have laughed and scoffed for a week, but being obedient has never proved popular or easy, just effective.
So the next time we feel like taking the wall ourselves, let's wait with Joshua. He listened, walked without talking, then praised God on day seven. Sooner or later, like Jericho, the world will see we're not just walking in circles.
--J.P.
WORKOUT OF THE WEEK: 10-Minute Abs
Here we go. Nothing better than a midsection blast to start the week. Even though you can't completely isolate any one portion of the abdominals, you can emphasize sections based on the way your body is moving. When you raise your upper body toward your legs, that works the upper abs. When you bring your legs toward your torso, you add greater stress on the lower portion. The double crunch -- one of the toughest abdominal movements you can do -- hits your abs from top to bottom. And when you do planks, where there's no movement at all, that hits the innermost core musculature, specifically the transverse abdominins. So if you have 10 minutes to spare, let's work that tummy until there is none.
Reverse Crunch Traditional Crunch Double Crunch Plank
--Do all four exercises to failure in the order listed and repeat without rest. Try to repeat the cycle for a full 10 minutes. If you're up to it, repeat this workout once more during the week, allowing at least 48-72 hours to recover between sessions.
PRAYFIT SMALL GROUPS: Add some activity to your small group setting by infusing it with a little PrayFit. No matter the size of your group, you can get everything you need at the PrayFit online store. Books, t-shirts, hats -- all the tools to train and outfit your fitness fellowship! Order 20 shirts or more to receive a special small group rate.
EMPTY AND READY
May 20, 2011Read: 1 Chronicles 29
"Now, our God, we give you thanks, and praise your glorious name." --1 Chronicles 29:13
He wipes the sweat from his brow as he sweeps an empty body shop. Every few seconds, his eyes rise to see if any customers have stumbled in, but none do. His wife takes care of the office, the phones, and the plant on the window sill. "Please Lord, bring us a customer." They'd poured out their life's savings. So as he continues to sweep a spotless floor, she straightens the OPEN FOR BUSINESS sign on the front window. It's a good shop. Empty and ready.
Certain things that happened this week reminded me of that story. Some days it feels like I'm sweeping an empty body shop, whispering to the Lord to see things through. You know, it's when we empty ourselves that the Lord does His work. But if we're full of ourselves or anything else, we leave no room for Him.
So Lord, we give you all that we do and say. We love you and we thank you in advance for what you will do in the days, weeks and months ahead. We're empty and ready.
(Oh, and thank you for sending a customer to my mom and dad so many years ago. In many ways, because you filled their empty shop, I can fill up this page with your good word.)
Have a blessed weekend everyone. In Jesus' name, we train.
--J.P.
PRAYFIT: WEEK IN REVIEW
>> WORKOUT OF THE WEEK: A 10-minute push-ups and planks circuit for the ages
>> PREWORKOUT FOOD: How dark chocolate can power your routine
>> RECIPE: Chicken sausage & pepper flatbread
>> CAUSE AND EFFECT: What is behind America's obesity epidemic?
>> PRAYFIT IN PRINT: Looking for a great way to get your faith and health back on track? “PrayFit: Your Guide to a Healthy Body and a Stronger Faith in 28 Days” includes two 28-day, at-home workout programs, detailed meal plans and daily inspiration to nourish your faith. Find out what Tyler Perry, LL Cool J, Mario Lopez and so many more are talking about!
>> SHARE: Help us get others on board with this whole “faith and fitness” thing. Use the “Recommend,” “Tweet,” “E-Mail” and “Share” buttons at the top of each day’s entry to get your social network in the know about PrayFit. Also, you can “like” us, “follow” us or “watch” us by clicking the Facebook, Twitterand YouTube icons at the bottom of each page.
THAT'S THE ONE
May 19, 2011Read: 1 Samuel 17
"Then he took his staff in his hand, and chose five smooth stones from the stream." --1 Samuel 17:40
Before David hurled the stone at his giant, I picture him down at the stream, tossing them one at a time in his hand. See, I have a feeling he measured a few before finding just the right one for his particular overgrown nuisance. Did you notice the verse? He "chose" five stones. He made decisions based on his needs and abilities. "Too light.” Toss. "Too small." Toss. "Ah, that’s the one!” After all, David knew what he was up against and planned accordingly.
What about you? In the area of health, you might be facing some big issues. Is it your diet? Your training consistency? Maybe you can’t find the right routine? Well, whatever the case, take a stroll down to the stream with David. Kneel down with him and gather some ammo. If the pebbles you’ve been flinging at your giant-size goals aren’t making a dent, then reload. You know what you’re up against. The key is to do like David did and find it. Remember, His fight was worth it and so is yours.
--J.P.
THE ROOT OF THE PROBLEM What are the main causes of the obesity epidemic?
Weight gain occurs when people eat too much food and get too little physical activity.
Societal and community changes have accompanied the rise in obesity.
Some Americans have less access to stores and markets that provide healthy, affordable food such as fruits and vegetables, especially in rural, minority and lower-income neighborhoods. Restaurants, snack shops, and vending machines provide food that is often higher in calories and fat than food made at home.
There is too much sugar in our diet. Six out of 10 adults drink at least 1 sugary drink per day.
It is often easier and cheaper to get less healthy foods and beverages.
Foods high in sugar, fat, and salt are highly advertised and marketed.
Many communities are built in ways that make it difficult or unsafe to be physically active.
Access to parks and recreation centers may be difficult or lacking and public transportation may not available.
Safe routes for walking or biking to school, work, or play may not exist.Too few students get quality, daily physical education in school.
GOD RAN AHEAD
May 18, 2011Read: 1 Corinthians 10
"And God is faithful; he will not let you be tempted beyond what you can bear." --1 Corinthians 10:13
A couple of weeks ago, my wife Loretta ran the Big Sur Marathon in Central California. Big Sur is arguably one of the most difficult -- and beautiful -- marathons in the country. Known for it's brutal hills as much as its breathtaking views, if there's one race to run each year, this is it. But a month prior to the race, the runners were notified that due to landslides and weather, the course would need to change.
So the day before the race, thousands of runners met to get the new information and to participate in a group Q&A. You could actually feel the apprehension and tension in the air, as thousands of healthy lungs held their breath. After all, running a marathon is tough enough, but an untested course? That's another thing altogether. But it wasn't until the race director himself took the podium that the atmosphere changed. With one brief phrase, panic turned to peace. "I've run the course," he said. "It's tough, it's beautiful, and it's ready for you."
Much like Big Sur, the course of our marathon days is unpredictable. But God ran ahead. He promises we won't run into anything that He doesn't allow. He knows the course. It's tough, it's beautiful. And what's even better, He's made us ready for it!
--J.P.
RECIPE OF THE WEEK: Chicken Sausage & Pepper Flatbread
Serves: 4
Ingredients: 4 pieces whole-wheat flatbread (such as naan bread or pita) 2 teaspoon olive oil 6 ounces chicken sausage, crumbled (casing removed) 1 small yellow onion, thinly sliced ½ jalapeno pepper, finely chopped 2 cups sliced mushrooms ¼ teaspoon salt 2 cups sliced peppers 1 teaspoon fresh chopped thyme ½ cup shredded part-skim mozzarella 2 slices provolone cheese, torn into small pieces
Directions: Preheat oven to 400ºF. Place flatbreads on a baking sheet lined with aluminum foil. Heat oil in a small skillet and brown chicken sausage. Add onion, jalapeno and mushrooms; season with salt and sauté for 3 to 4 minutes. Top flatbreads with sausage mixture, sliced peppers and thyme. Sprinkle with cheeses and bake for 12 to 15 minutes or until cheese is melted and bubbly.
Nutrition Information (per 1 flatbread): Calories: 380 Total Fat: 14.5 grams Saturated Fat: 5 grams Total Carbohydrate: 45 grams Protein: 22 grams Sodium: 925 milligrams Cholesterol: 52 milligrams Fiber: 7 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. You can also visit her blog for more recipes at http://blog.foodnetwork.com/healthyeats/.
"IT'S A RENTAL"
May 17, 2011Read: 1 Corinthians 6
"You are not your own. You were bought at a price, so honor God with your body." --1 Corinthians 6:20
Somewhere, on some rental car lot -- with the sounds of inbound flights drowning out the hum of transit buses coming and going from the terminal -- an economy sedan sits in solitude, used, beaten and soiled. Coffee stains, cigarette ashes, Slim Jim wrappers. An inadvertent pen mark is making a home in the upholstery and the suspension on the car is aching from the accumulation of sharper-than-normal turns and a Dukes of Hazzard approach to the speed bumps on the return route to the terminal.
Why are we so hard on our rentals? Because we don't have to take it home with us, of course! Strangely, the same person who would put their Avis in peril prefers to park their high-priced Mercedes in the remotest corner of the grocery store lot at home.
Our bodies are rentals -- they are only ours for a fleeting moment of time in eternity -- but we need to treat them more like our own credit depends on the condition in which we return them. Today, take to cleaning out your personal make and model -- better fuel, a spotless interior and a shiny, polished coat. You'll feel better and the ultimate Lessor will be appreciative of the upkeep.
--E.V.
DARK CHOCOLATE PRE-WORKOUT?
It may sound like the most counterintuitive performance training advice ever, but having dark chocolate with approximately 70 percent cocoa pre-workout, can actually make your workouts more productive.
Subjects in a study published in the European Journal of Nutrition consumed a single, 100-gram serving of dark chocolate 2.5 hours prior to a cycling routine. Researchers found that consuming the dark chocolate before intense exercise caused an increase in antioxidant status and a reduction in a compound called F2-isoprostane, which is an indicator of oxidative stress.
For the full story, click here.
TEMP HOUSING
May 16, 2011Read: 2 Corinthians 4
"So we fix our eyes not on what is seen, but on what is unseen, since what is seen is temporary, and what is unseen is eternal." --2 Corinthians 4:18
During a recent book tour and business trip, I spent a couple weeks with an important client who was gracious to put me up in a very nice condo for my visit. But, despite my short stay, anyone who knows me knows I don't travel well, and the more like home I can make things, the better. So Loretta sent me with my favorite movies, books, my pillow...basically, anything from home I could fit in my carry-on, I took.
But no matter how much I tried, that condo still felt foreign. Despite what I dressed it up with, it was nothing more than temp housing. Nonetheless, I kept it as clean as possible during my stay simply because of the client I represented.
You know, there's a reason why this world feels foreign, and these bodies like temp housing: they are. But because of who we represent, the best we can do is take care of them during our short stay. We'll be home soon enough.
--J.P.
WORKOUT OF THE WEEK: Push-Ups and Planks
If you're short on time, but long on enthusiasm, today's workout will meet both needs. No equipment required -- all you need is some open space and 5-10 minutes. Even if you had other plans for the day's workout, indulge us and give it a try anyway.
Plyo Push-Up: Akin to a normal push-up, this version requires you to have your hands leave the ground on each rep. The plyo push-up stimulates and innervates the fast-twitch fibers (the ones most responsible for tight, toned muscles). Upon failure -- the point at which you can no longer continue with good form -- go right into the...
Standard Push-Up: Do as many as you can. The push-up works the chest, front shoulders and triceps, not to mention your core musculature. Upon failure move right into a...
Straight-arm Plank: Basically, you're in the start of a push-up position with your arms straight, palms pressing into the floor, back straight and abs tight. Hold that position for as long as possible. When your arms begin to shake and fail, lower yourself to your elbows and begin the...
Standard Plank: Hold that position above the floor until failure. Like the straight-arm version, the plank works the innermost core muscles (transverse abdominis), the muscles that support your spine and ultimately your entire body.
After a brief rest, repeat that sequence. Chart your reps (or total time) for each exercise and strive to do better the next time you try this workout.
>> PRAYFIT IN PRINT: Looking for a great way to get your faith and health back on track? “PrayFit: Your Guide to a Healthy Body and a Stronger Faith in 28 Days” includes two 28-day, at-home workout programs, detailed meal plans and daily inspiration to nourish your faith. Find out what Tyler Perry, LL Cool J, Mario Lopez and so many more are talking about!
>> SHARE: Help us get others on board with this whole “faith and fitness” thing. Use the “Recommend,” “Tweet,” “E-Mail” and “Share” buttons at the top of each day’s entry to get your social network in the know about PrayFit. Also, you can “like” us, “follow” us or “watch” us by clicking the Facebook, Twitter and YouTube icons at the bottom of each page.
ROAD TO EMMAUS
May 13, 2011Read: 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.
PRAYFIT: WEEK IN REVIEW
WORKOUT OF THE WEEK: Work most major muscles with this dumbbells-only complex
SACRIFICE: In what areas is God calling you to be healthier?
RED OR WHITE? Research yields more exciting news on the benefits of resveratrol
>> PRAYFIT IN PRINT: Looking for a great way to get your faith and health back on track? “PrayFit: Your Guide to a Healthy Body and a Stronger Faith in 28 Days” includes two 28-day, at-home workout programs, detailed meal plans and daily inspiration to nourish your faith. Find out what Tyler Perry, LL Cool J, Mario Lopez and so many more are talking about!
FINISH YOUR STORY
May 12, 2011Read: Hebrews 12
"Let us fix our eyes on Jesus; the author and finisher of our faith." --Hebrews 12:2
The...End. Not something you expect to read at the start of a devotion, but it was something I witnessed on my plane today. The lady across the isle was reading a book that made "War and Peace" look like a leaflet. Seriously, at one point on the flight, I saw her begin Chapter 153.
As we began our descent, I saw her turn to the last page of the final chapter. You expect to see someone start a book on a flight, but to witness the finish, that's rare. The bold capped words, THE END, hung below a short paragraph that covered only half the page. Her focus and reaction to her story was my focus, and I reacted.
"So how was it?" I just had to ask. A rare moment is tough for me to ignore. "It was great!" she responded. "Lots of twists and turns but I love the author, and the end was better than expected."
Glancing up to the roof of the airplane as if to catch the grin of someone nobody could see, I mumbled to myself, "Good one, Lord." You know, if I enjoyed watching some stranger finish her story, how much do you think God enjoys watching us live ours? To Him, we're page-turners, so let's really live! After all, she was right; lots of twists and turns, but if you love the Author, the end will be better than expected.
--J.P.
RED...ALWAYS RED The benefits of red wine just got...sweeter
If you must drink wine, make it red. Numerous studies have touted the benefits of a key ingredient, resveratrol, that is found in your favorite class of cabernet. Resveratrol, an antioxidant, has been shown to aid in everything from heart health to energy enhancement. But the latest study on the compound shows a new, unexpected benefit.
According to researchers, daily consumption of resveratrol may reduce body fat levels by preventing the formation of fat tissue. In the study, two groups of lab animals were fed a high-fat diet but one supplemented with resveratrol. The resveratrol group had less body fat than non-supplemented animals, despite both groups having similar body weights, report researchers from the University of País Vasco.
Researchers admit that more research needs to be done to determine the exact mechanisms but until then, when you're pouring your next glass of vino, make sure it's red.
To read the full report, click here.
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SIDE SHOW
May 11, 2011Read: Psalm 148
"Let them praise the name of the Lord, for his name is exalted..." --Psalm 148:13
"The kid's got skills," I said to myself as I sat at a traffic light. Waiting my turn, I looked to my right to see this kid on the corner. He was dancing with one of those big cardboard ads, flipping and turning it with ease. Effortlessly, he'd toss it up and catch without even looking. He had all the drivers mesmerized. He probably flipped it a dozen times while I sat there and never once did he drop it.
Well, the light changed, and I went on my way. "The kid's got skills", I said again with a half smile as I drove off, but then it hit me. I have no idea what he was advertising. Talented? Absolutely. Dedicated? Unquestionable. But for the life of me, I couldn't tell you what he stood (there) for. All I know is that whatever he was asked to promote took a back seat to his show.
I couldn't help but think that we're sometimes like that kid on the corner. We've been called to share the truth of Jesus, but we often do our own song and dance, amusing or confusing those around us. Lord, help us remember that you're the star of the show, and we'd be wise to drop the act.
--J.P.
RECIPE OF THE WEEK: Roasted Tofu In need of a small departure from the norm? Try this delicious, low-fat vegetarian dish
Serves 4
Ingredients: 1 package extra firm tofu 2 tablespoons canola oil 2 teaspoons rice vinegar 2 teaspoons honey 2 teaspoons soy sauce 1 teaspoon sesame oil 1 teaspoon chili sauce (such as sriracha)
Directions: Slice tofu into pieces approximately ½ inch thick and 2 inches long (domino sized pieces). Place pieces in a bowl lined with paper towels and refrigerate for 15-20 minutes to remove excess water.
Preheat oven to 425°F. In a large bowl whisk canola oil, vinegar, honey, soy sauce, sesame oil and chili sauce. Add tofu and gently toss to coat. Transfer to a sheet pan and bake for 20-25 minutes (turning once), until golden brown.
Nutrition Info Per Serving: Calories: 105 Total Fat: 5 grams Saturated Fat: 1 gram Carbohydrate: 4 grams Protein: 10 grams Cholesterol: 0 milligrams Sodium: 172 milligrams Fiber: 1 gram
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.
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HEALTHY DEMANDS
May 10, 2011Read: Genesis 22
"Isaac spoke up and said to his father 'Abraham, Father?' 'Yes, my son?' Abraham replied. 'The fire and wood are here,' Isaac said, 'but where is the lamb for the burnt offering?'" --Genesis 22:7
When I was a kid my dad said to me, "Son, never give God anything that costs you nothing." And if I've ever felt like my father's son, it's now, as PrayFit is being shared and enjoyed by homes and churches across the country.
Part of our message for believers is to embrace a paradigm shift in the importance of physical health; to see a healthy heart and lower bodyfat as a means of praise. Plainly said, something so fearfully and wonderfully made deserves more attention and upkeep.
That simple truth reminds me of an old song about Abraham by singer Larnelle Harris called "When Praise Demands a Sacrifice."
"When praise demands a sacrifice, I'll worship even then, surrendering the dearest things in life. And if devotion costs me all, He'll find me faithful to the call, when praise demands a sacrifice."
So if we embrace the belief that our health is a means of praise, and if praise demands a sacrifice, what will it cost you?
--J.P.
IN WHAT AREAS IS GOD CALLING YOU TO MAKE A SACRIFICE?
Keeping in mind that your health is ultimately and inseparably intertwined with your duty as a believer, which of the following areas do you feel that you may have room for improvement personally?
1. Making smarter choices at lunch 2. Eating less food at each meal 3. Getting up earlier to prepare breakfast rather than eating fast-food 4. Walking around the block with your spouse each night 5. Training with push-ups, sit-ups and bodyweight squats before heading to work 6. Playing outside with your kids 7. All of the above 8. Other
Let us know how we can help you achieve your goals, not only in the realm of fitness, but also those things concerning your health that you know would please the Lord. Leave your comments and thoughts below.
>> PRAYFIT IN PRINT: Looking for a great way to get your faith and health back on track? "PrayFit: Your Guide to a Healthy Body and a Stronger Faith in 28 Days" includes two 28-day, at-home workout programs, detailed meal plans and daily inspiration to nourish your faith. Find out what Tyler Perry, LL Cool J, Mario Lopez and so many more are talking about!
LOVE STEPPED IN
May 9th, 2011Read: Romans 3
"It comes freely unto us, but Christ bought it and paid the price." --Romans 3:22
This last Saturday night, the much-anticipated fight between Manny Pacquiao and Shane Mosely came and went with the expected outcome. But there was another fight that night that caught my attention. In one of the undercard bouts, a fighter in the late rounds was taking too many blows, unable to defend himself. His corner didn't wait for the ref to stop it, but threw in the towel knowing their fighter had enough. Come to find out, the fighter's cornerman was also his dad. As one announcer said, "Love stepped in." He just couldn't bear to see his son endure such a beating.
In the fight for our future, Jesus went the distance. While He could have stopped the fight, God knew we could never defend ourselves, so He let the battle rage. I guess you could say, "love stepped in," until our fight was over.
--J.P.
WORKOUT OF THE WEEK: Dumbbell Complex
So many of us have to take our workout time where we can get it -- before work, at lunch or after work. There's a reason they call it "rush hour" at the gym. Unfortunately, time efficiency can be difficult during these times and a good, full-body workout that takes you from one station to the next might just be out of the question (unless you have two hours to spare). No problem. This week's workout is right up your alley, as it has you working the entire body, in one spot, at the same time.
The complex, which can be performed with dumbbells or a barbell, allows you to train multiple muscle groups in succession without adjusting the weight. The order of the exercises can be altered to suit particular training goals. Your goal here? A solid, full-body workout that helps you build or maintain strength, while also keeping your fat-fighting furnace adequately stoked.
What you're going to do is pick a light-to-moderate set of dumbbells -- one that allows you to do around 20 reps on most isolation moves like lateral raises and curls. The reason we're going lighter is because we're going to begin each round of exercises with isolation moves. After we've hit certain bodyparts with laser-like accuracy, we'll move to a few exercises that require multiple joints and muscle groups, which allows you to raise the intensity without increasing the weight. By the end of the set, what once felt light will actually feel heavy.
Don't let lack of space or time ever stand in your way for a tough, proven workout.
For this workout, do 20 reps of each exercise, resting only as long as it takes to get into position for the next move. At the end of the last exercise, rest 1-2 minutes and repeat the sequence. Three total trips through the complex, 2-3 times per week is plenty. You'll have trained your entire body in a fraction of the time it would have taken otherwise.
Bent-Over Lateral Raise | Target: Shoulders (emphasis: rear delts) Lateral Raise | Target: Shoulders (emphasis: middle delts) Standing Dumbbell Overhead Press | Target: Shoulders (emphases: front, middle delts) Bent-Over Dumbbell Row (two-hand) | Target: Back (emphasis: lower lats) Biceps Curl (simultaneously) | Target: Biceps Dumbbell Squat | Target: Legs (emphases: quads, glutes, hamstrings)
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CARRY ME HOME
May 6, 2011 Read: Isaiah 46
"Even to your old age and gray hairs, I am he, I am he who will sustain you. I have made you and I will carry you; I will sustain you and I will rescue you." --Isaiah 46:4
On a softball team, each player has her role to play. And in the highly competitive world of collegiate athletics, even more specialization occurs. In 2008, Western Oregon University right fielder Sara Tucholsky, a pesky contact hitter by trade, strode to the plate with two runners on base in a game against conference rival Central Washington.
Just looking to play her role -- perhaps to draw a walk, or poke a run-scoring single into the shallows of the outfield -- Sara was just as surprised as the rest of the 300 spectators in attendance when she drove the ball over the left-center field wall. The three-run home run was the first of her waning softball career and, in her excitement, she missed first base. As she turned to run back to first, she felt a distinctive pop -- she had ruptured a major ligament in her right knee . Collapsing and crawling back to first base, Sara was met by her coach. The umpire informed them that no one could complete the home run trot but Sara, or else the home run would be ruled a single, negating this watershed moment for the ailing senior. If anyone from her team touched her, she would be called out.
Then, in a stunning act of sportsmanship, Central Washington's Mallory Holtman -- a senior on her club and owner of nearly every major offensive record in her school's history -- offered to carry Sara around the bases. Scratching his head at why the opponent would want to, in essence, give the team a run that they were about to lose, the umpire informed her that there was no rule against it. Mallory and teammate Liz Wallace then lifted Sara up and carried her around the bases, gingerly touching her foot to each base along the way.
Sara was in tears, in pain and out of options but in her wounded state, she was shown the way home by those willing to carry the burden, even at great cost to them. This simple act of sportsmanship beautifully illustrates the fact that when we feel too broken to carry on -- when we feel like we don't know the way or when the pain is too heavy to bear on our own -- we also have someone to pick us up and lead us home.
For ESPN's take on this inspirational story, click here.
--E.V.
ENGAGE, SHARE, SHOP
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What's Your Testimony | 7 posts
Questions for the Trainer | 22 posts
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ANSWERING THE CALL
May 5, 2011 Read: Luke 22
"Father, if you are willing, take this cup from me; yet not my will, but yours be done." --Luke 22:42
Though my tiny legs hate me for it, I still head outdoors for a run 2-3 times a week, usually along a two-mile path that takes me around a nearby park. Last week, as temperatures hit the low-to-mid 90s, I found my run labored. Sweat poured from my brow and my legs felt heavy. For a moment, I considered skipping my next sprint and settling into a nice walk for the rest of the way. Then, I noticed the fatigues.
Camped out under a tree to catch what little shade there was to be found, an Army recruiter was coaching a prospective soldier though a set of sit-ups. A hundred yards up the trail, I notice a small group of high school-age guys running my way -- each of them appeared to be waging his own personal battle against the heat, fighting every natural instinct to quit. Each young man in the group was wearing an Army t-shirt. A newer, fitter Army requires soldiers to be in better shape and for these teens, it was training day.
At a time of day when most of their peers were heading to the community pool, these young men were preparing for the privilege to serve. Knowing the dangers inherent to the jobs that they were committing their lives to, not to mention the derision they'd face from their lesser-motivated classmates, these brave young men still chose to defend 307 million people they'd never meet as their trade. Though none of them hoped it would ever come to it, each of them was prepared to make the ultimate sacrifice, and in doing so they unwittingly mirror the life (and death) of another soldier.
Though he feared his demise (Luke 22:42), Jesus voluntarily endured mockery, ridicule and ultimately the pain and suffering of the cross for you and me. Bravery isn't necessarily the act of charging into the breach, but rather a willingness to answer the call.
--E.V.
SWEET NEWS ON SALT New research is rewriting the recommendations on sodium consumption
There are so many things out there that can harm us. Why does salt have to be one of them? For years, we've learned that this tasty seasoning should be consumed only in moderation -- that high sodium consumption could lead to heart disease and high blood pressure -- leaving us to lead cautious and bland nutritional existences. But newer research is laying rest to these guidelines.
A study published in the Journal of the American Medical Association followed over 3,000 healthy European men and women and found that higher-than-normal sodium consumption did not appear to increase the risk of developing hypertension (high blood pressure) or having a heart attack. What's more startling was that they found those who consumed the least salt had a 56 percent higher risk of death from a heart attack or stroke compared with those who had the highest consumption, even after controlling for obesity, cholesterol, smoking, diabetes, and other risk factors.
While we're not going to encourage you to schedule a Salt Party, researchers concluded that some individuals simply appear to be more sensitive to the mineral than others and that sweeping guidelines for its consumption may be ill-advised.
For the full story, head to CNN Health.
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A FALL IN THE DARK
May 4, 2011Read: Genesis 3
"When the woman saw that the fruit of the tree was good for food and pleasing to the eye, and also desirable for gaining wisdom, she took some and ate it." --Genesis 3:6
It's not unusual to hear various levels of mischief in my daughter's room after lights out. Possessing the requisite toddler appetite for adventure -- and an apparent immunity to my sweet lullabies -- we sometimes hear her shuffling about in the dark of her room. Normally this isn't cause for alarm but a few months ago, on one of my routine parental patrols, I opened her door.
My eyes still adjusting from the brightness of the hallway, I caught a glimpse of Mya's silhouette across the room. Standing precariously on the three-inch wide, five-foot high edge of her toddler bed, she reached for the highest of the new glow-in-the-dark stars that I had just placed on her wall. Time froze. My chest tight with anxiety, my first instinct was to shout at her to stay still. Fearing that this would cause the very fall that I was afraid of, I quietly strode toward her with outstretched arms. Noticing me in the room, she turned.
"Hi, daddy," she said, caught.
Taking hold of her, I placed her back in bed and calmly explained the danger of playing nighttime gymnast on her bed rail. She knew that the stars were off limits, for her own good -- daddy's orders. She didn't understand it but by reaching for them from such a precipitous position, she was setting herself up for a fall in the dark. Sometimes, the most alluring things in this world are the ones that place us in the most peril.
This incident holds parallel for us all, doesn't it? As our childlike curiosity urges us to reach higher and farther, it's important to remember that our Father always knows best, that He will always be there to help us down from dangerous heights and, when we fall, He'll be at our side an instant to help us up.
--E.V.
SHAKE WEIGHT Which type of protein is best after a tough workout?
You just finished a tough leg workout. (One based on the almighty lunge, perhaps?) Time to replenish damaged muscles with the building blocks they need to come back stronger next time. The strategy is to consume some fast-digesting protein within 30-60 minutes of your last rep, which is why protein powder is ideal. For a long time, it was thought that whey protein -- which digests rapidly in your body -- was the bar-none choice for your post-workout shake but newer research is making the case for casein.
Casein is a very slow-digesting form of protein because it "clumps" in your digestive tract, therefore breaking down at a significantly slower rate. This is good because it provides your body with a sustained trickle of muscle building amino acids, the building blocks of muscle.
"Research has also found that when casein is taken after training, it boosts protein synthesis (muscle making) well as whey does," says Jim Stoppani, PhD, co-author of "PrayFit: Your Guide to a Healthy Body and a Stronger Faith in 28 Days." "In addition, Baylor University (Waco, Texas) researchers reported that when trained lifters added casein protein to their postworkout whey shakes for 10 weeks, they gained significantly more muscle mass than study subjects who didn’t get casein after training."
So don't throw out your whey but it may be time to invest in some casein powder. In your post-workout shake, mix the two in a roughly 2:1 ratio. Hard training individuals should be getting 30-40 grams of protein after a hard workout, with men being on the higher end of that recommendation. That equates to around 20-30 grams of whey and around 10-20 grams of casein.
Source: Jim Stoppani, PhD
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