Since 2009
THE PRAYFIT DEVOTION
STAND YOUR GROUND
June 29, 2011Read: Ephesians 6
"Therefore, put on the full armor of God, so when the day of evil comes, you will be able to stand your ground." -- Ephesians 6:13
Looking at today's passage more closely, you'll notice something great. Of all the armor Paul talks about, not one item is mentioned to protect us from behind. From the breastplate of righteousness to the shield of faith, God teaches us that we're in for a frontal attack. We'll never be surprised or blindsided. In other words, He's got our backs.
When it comes to our crusade for greater health, most of our fights are frontal. The battle comes straight ahead. Whether it be with choices on the lunch menu, to setting the alarm early for a morning workout, the blows are before us and in plain sight. Today, decide that your health is worth protecting. If you see can see it coming, pick a fight. When attacked, go to war. After all, it's not the health battles we lose that should bother us...it's those we don't suit up for.
--J.P.
STUDY: DIABETES ON THE RISE Deemed a “silent killer,” diabetes gaining foothold in heavier, older populations
The number of adults with diabetes worldwide has more than doubled since 1980, with almost 350 million now affected, according to a new study published in The Lancet medical journal. Scientists from Imperial College London and Harvard University analyzed the blood sugar of 2.7 million people aged 25 and over across the world and used the results to estimate diabetes prevalence. The number of adults with diabetes more than doubled from 153 million in 1980 to 347 million in 2008, according to the study.
Diabetes is caused by poor blood sugar control and can lead to heart disease and stroke and can damage the kidneys, nerves and eyes. High blood sugar levels and diabetes kill three million people across the world each year.
The researchers said two of the strongest factors in the rising diabetes rate were increasing life span and body weight, especially among women.
>> For the full story on Yahoo! Health News, click here.
NO HILL FOR A CLIMBER
June 28, 2011Read John 6
"Then Jesus climbed a mountain..." --John 6:3
A friend of mine, Betty Gutierrez of Fitness on Fire Ministries in Grapevine, Texas, can often be heard telling her class that "Jesus would climb mountains to pray, so we know He was healthy." Her message makes me think...Jesus wasn't healthy for health's sake, but for Heaven's. In order to pray, he climbed. In order to worship, he walked. His body simply got His soul where it needed to go. His health on earth was in direct response to His purpose.
At PrayFit, we believe that our health is not so much about how we want to look, but more about what we need to do. The more fit we are, the better we live, move and serve. Our health should enable our purpose, not get in the way. To think, Jesus was often out of breath for us...when was the last time we were out of breath for Him? But then again...we don't have to climb mountains to pray.
--J.P.
DID YOU KNOW?
According to the CDC, more than 60 percent of U.S. adults do not engage in the recommended amount of activity. And approximately 25 percent of U.S. adults are not active at all.
What are you doing in your home, school, community or church to help improve these daunting statistics? Tell us what works for you. Your fitness testimony could change a life. And if we can help, please let us know. We're here.
RIGHTING LESSONS
June 27, 2011Read: Acts 2
"You have made known to me the paths of life; you will fill me with joy in your presence." --Acts 2:27-28
Yesterday, in our tiny cul-de-sac, I spent some time trying to teach my youngest daughter how to ride a tricycle. After helping her place her feet on the pedals, I gave the back of her seat a gentle but sustained nudge to show her how pedaling should feel. For Ella, watching her tiny, sandaled feet make their revolutions was more exciting than monitoring the road ahead. We had to stop several times because she'd start an inadvertent turn into the curb or gutter, only to have me pull her back at the last second. As we went on, she got more comfortable. She seemed to catch on quickly to the fact that we'd only go as fast as I was willing to push and that if danger loomed, I'd be there to help her right her course.
Our Father guides us through life in similar fashion. Only by walking (or riding) with Him do we sustain a safe pace and a steady course. And when we do veer off the path, He's always there to pull us back to safety to continue the journey...together.
--E.V.
WORKOUT OF THE WEEK: Static Strength
In breaking from the more dynamic, high-energy workouts that usually appear here on Mondays, this week's workout is a bit static...literally. We're going to take one exercise which doesn't allow you to move whatsoever. The stationary wall squat is an isometric (or static) exercise that works to strengthen your entire lower body (quads, glutes, hamstrings), all without movement.
The execution is simple: lean against the wall with your legs bent at 90-degree angles (or close to it) for as long as possible. Be sure to time yourself so the next time you try this move you can beat your time to failure. The thing about isometric exercises is that they're angle-specific, meaning you gain strength at only the angle you're working. So for that reason, when you reach fatigue at one angle, and after a brief rest period, you change the angle.
Try this: Place your feet 2-3 feet from a stable wall and lean your back against it. Make sure you back is fully supported from your hips to your head. Gently slide down the wall until your legs are bent at 90-degree angles. Keeping your feet flat on the floor, hold that position for as long as possible and note the time. Rest about 30 seconds and repeat. As you find you can't hold the low position for quite as long, straighten your legs to raise your body up the wall a few inches and repeat the hold. Continue to work your way up the wall until you're almost to a standing position. The key is to work as many different angles as possible so you gain strength throughout the sitting-standing range of motion
CHANGE IN HEART
June 24, 2011Read Matthew 17
"Nothing will be impossible for you..." --Matthew 17:20
I was asked recently if I thought 28 days was a long enough period to create a change in heart and transform a life. The person on the other end of the question was referring to the time-frame we have listed on our book. And my answer was two-fold. First, a month is both anecdotally and scientifically justified in helping people create habits, so we're confident to that end. After all, our first book is all about helping people get a jump-start on good, solid daily routines of devotions and exercise.
But then it hit me. I'm the wrong person to answer the question. Instead, I say we ask the woman at the well, the blind man in the temple or the criminal on the cross. Let's ask them about the day they met Him. After all, from the moment you meet the one who forgives your past, gives you sight, or secures your future, the only real timeframe in question is any moment spent without Him.
So while we could have written the book to be any length, it's remembering the lengths He went to show us His love that cause a change in heart. You know, it's ironic...we're bold to declare that faith can move a mountain, and yet we doubt it can help us move a muscle.
--J.P.
PRAYFIT: WEEK IN REVIEW Take a look back a week's worth of healthy living tips
>> WORKOUT: Blast your back with this gym-based workout
>> STUDY: Minimize chronic pain by keeping your weight in check
>> RECIPE: Liven up your pasta with Dana Angelo White's arugula pesto
>> VISUALIZATION: Learning a trade secret about back training to maximize gains
QUESTION OF THE WEEK: What is the hardest part of your healthy lifestyle to stick to? A solid, well-balanced diet or a regular workout routine? Why? Post your answer in the comments section below!
MIRACLE GROW
June 23, 2011Read: Luke 19
"'I tell you,' he replied, 'If they keep quiet, the stones will cry out." --Luke 19:40
I know I'm getting older and much more sentimental, because few things in life nowadays are as great as overhearing my wife talking to her plants. Can you relate? Her voice changes in pitch as she compliments and encourages. She apologizes to those not getting enough sun and to those getting too much. Supplying all that love simply brings her pleasure.
I like to think about how sentimental God must be. He cares for us, talks to us, feeds us and protects us. We're alive simply for His pleasure, and He loves to watch us grow. But the cool thing is, we're the part of His creation designed to thank and praise Him in return. And friends, the way we care for our health is one way to do just that. After all, if we find fulfillment when the things we love respond, just imagine God, seeing us do the same.
--J.P.
TIP OF THE DAY: Visualize to Maximize
Monday, our workout of the week targeted your back. But a few of the moves are easy to get wrong if you don't make one simple adjustment.
Pulling exercises are multijoint moves, meaning that movement occurs at more than one joint. In the case of rows, pulldowns and pull-ups, your elbows and shoulders are both working to execute each rep. But the tendency with many back movements is to let your biceps dominate -- flexion at the elbow takes center stage, giving your back a bit of a break and thereby minimizing the effectiveness of the exercise.
One way you can reduce -- not eliminate -- the assistance provided by your biceps is to use your imagination. On movements such as the lat pulldown, imagine you have strings attached to your elbows that pull them straight down toward the ground. This will help you initiate the pull with your elbows instead of your biceps, which will engage your lats harder. The concept is similar with seated rows, only your elbows should pull straight back to start each rep.
By making this simple mental adjustment, you'll be able to get your brain to "speak" more effectively to the muscles in your back during each workout.
Bonus Tip: To work your back muscles even more thoroughly, allow your shoulder blades to spread fully at the "top" of every movement. This will provide a longer stretch on each rep. Then, be sure to squeeze your shoulder blades together for a count at the bottom of each rep. This extends your range of motion on both ends, providing greater stimulus for strength and tone in these hard-to-reach muscles.
THE ACT TO FOLLOW
June 22, 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 recently, I had the unique privilege of listening to 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 primary job is to invite a crowd, pull back the curtain and get out of the way.
–J.P.
RECIPE OF THE WEEK: Arugula Pesto
Enliven your pasta repertoire with this healthier summer sauce from PrayFit and Food Network contributor Dana Angelo White
Yield: 1 cup
Ingredients: 3 cups fresh arugula 2 cloves garlic, chopped 1/4 cup toasted pine nuts Juice and zest of a lemon 1/2 cup extra virgin olive oil 1/2 teaspoon each kosher salt and freshly ground black pepper
Directions:
Combine arugula, garlic, pine nuts, lemon juice, zest, salt and pepper in a food processor fitted with a steel blade. Pulse until smooth. With the machine on, slowly pour in olive oil. Blend until smooth. Serve immediately or refrigerate for up to one week.
Nutrition Info (per tablespoon):
Calories: 76 Total Fat: 8 grams Saturated Fat: 1 gram Total Carbohydrate: 1 gram Protein: 0 gram Sodium: 36 milligrams Cholesterol: 0 milligrams Fiber: 0 grams
PROMOTED PRISONER
June 21, 2011Read Romans 8 "...nor anything else in all creation, will be able to separate us from the love of God that is in Christ Jesus our Lord." --Romans 8:39 "Captured U.S Solder Receives Second Promotion in Two Years"
That's the headline that caught my attention this past weekend. While we don't typically turn our heads to promotions and awards, when they're given to someone behind enemy lines, it's a different story.
Bowe Bergadhl was a private first class two years ago and has now been promoted to the rank of sergeant. His family was given the honor this weekend, to which his father closed his remarks to his son with, "Be patient and kind to those around you. You are not forgotten. You are not forgotten."
You know, at times we feel like we're on foreign soil. The thing is, we are. We're definitely not at home. But if we're captured by grace, we've been promoted behind enemy lines. You and I are prisoners of hope. So let's be patient and kind to those around us...we are not forgotten.
--J.P.
STUDY: OBESITY LINKED TO CHRONIC PAIN
Knees hurt? Back sore all the time? Before reaching for another dose of ibuprofen, you might wanna check the scale. A recent study reaffirmed what you might already know -- that carrying around excess weight puts you at much higher risk for chronic pain.
In the study, conducted at the Norwegian University of Science and Technology, obese men were almost 21 percent more likely to develop chronic lower back pain than men of normal weight, and 22 percent more likely to develop neck or shoulder pain. Obese women were also 21 percent more likely to develop lower back pain than women of normal weight, and 19 percent more likely to develop neck and shoulder pain.
Based on the results, researchers believe that even moderate physical exercise -- just one hour or more per week -- "can, to some extent, compensate for the adverse effect of being overweight and obese on future risk of chronic pain."
>> For the full story from Reuters, click here.
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DROP IT
July 20, 2011Read: Exodus 4
"The Lord said, 'Throw it on the ground." --Exodus 4:3
Moses was reluctant to part with his staff but when he finally laid it down in obedience, it became the rod of God. Abraham was asked to lay down his own son upon the alter, and Peter was asked to lay down his nets after catching nothing all night.
You know, we talk a lot about picking up the weights or picking up the pace in our pursuit of a fitter lifestyle, but God is honored most by what we're willing to lay down. What are you holding that's keeping you from living a healthier, more abundant life? Whatever it might be, just know that Moses, Abraham and Peter know first hand that it's alright to let go.
--J.P.
WORKOUT OF THE WEEK: Back Attack
Now firmly in the grasp of summer, most of us are suddenly concerned with our arms and stomachs -- bodyparts that are on display in every tanktop or swimsuit. But no matter the season, one of the most neglected parts of our training programs is the back. Because it's not something you see in the mirror everyday, it's easy to minimize it's importance in your training split. But training the back hard and often not only makes for a stronger, more eye-catching physique but a healthier one at that. Strengthening the muscles of the back makes you stronger at nearly everything else, not to mention "mundane," everyday tasks like sitting, standing and walking. Often, people find that by training their backs, they have less back, hip or neck pain. Go figure.
This week's workout is for the gym-goer who wants a great back workout using primarily cables, which challenge the back with constant tension throughout each move. The back is a tough bodypart but, if done correctly, it can be one of the most gratifying training sessions all week. So here we go. After a good general warm-up such as jogging or riding a stationary bike:
Lat Pulldown: A good place to start, hitting the upper lats primarily, but also serving as a great overall warm up). Reverse-Grip Pulldown: This brings the biceps into play to a greater degree, which is why you can move more weight on this version. And by flipping your grip, you increase the range of motion, shifting more focus to the lower lat area. Wide-Grip Seated Row: This move targets not only the upper lats, but also the middle back, including the rhomboids and middle traps. Swimmers: A bodyweight-only move where you lie on your stomach and extend your legs and arms up and down in a swimming motion, stimulating the lower back with laser-like precision.
So do 3-4 sets of the first three cable exercises with 10-12 repetitions. On the swimmers move, do 3-4 sets of 15 repetitions (or 15 seconds of controlled reps per set). You can do all your sets for each exercise before moving on to the next exercise or, to add a cardio element, you can perform this in circuit fashion, going from one exercise to the next with little rest.
>> JOIN THE MOVEMENT: Thousands of people have changed their lives and bodies through the transformative power of a simple motto: "In Jesus' name, we train." Find out why so many have made PrayFit a part of their daily routines by clicking here. And, as always, we thank you for continuing to share PrayFit with others! Use the "Recommend," "Tweet" and "Share" features at the top of this page to broadcast this link to your social networks!
FRIDAY REBOOT
June 17, 2011 After a long week filled with deadlines, commutes and family obligations, we have arrived at the weekend. But Friday doesn't have to be solely dedicated to unwinding. Sometimes, it can be the perfect occasion to recenter and recalibrate. Today, rather than giving a single, focused entry, we are providing healthy sampling of this week's devotionals. Our hope is that the variety sets the perfect end-of-the-week meeting -- one where God speaks to you where you are at this very moment so that He can steer you into the weekend recharged, rather than run down.
Also: Spice up your condiment life with this healthy recipe from Dana Angelo White, MS, RD, ATC.
DAD'S DAY While we take the morning to focus on the Father, let's not forget about dads! It's not too late to pick up the perfect something for the faith-and-fitness minded dads in your life. Head over to the PrayFit store to find shirts, hats, wristbands or books for Father's Day gifts.
FRIDAY CONVERSATION How has your dad influenced your approach to healthy living? Did he play sports with you as a kid? Did you watch him hoist crude, cement weights in the basement growing up? Even if the influence was more of a cautionary tale, share your experiences in the comments section below. Happy Father's Day!
VERIFIED ACCOUNT
June 16, 2011Read Luke 24 "Why do you seek the living among the dead?" --Luke 24:5
We can proudly say that PrayFit has a steadily growing Twitter account. Not sure if you've been on there, but for the more popular people on Twitter, a blue checkmark is placed beside their name to signify a "Verified Account" -- a sort of seal of approval that tells the world that all the others are fakes and phonies; mere look-alikes. The seal says you can trust who's behind it.
Well, today as I was updating "what's happening now," I saw people sharing all sorts of wisdom. I read a compelling quote from Ghandi, Confucius said not to chase two rabbits, and if I was born this month, my horoscope says I'm in for a big surprise. Awesome. But with all the different opinions, mantras and beliefs, who can we trust? Well, at PrayFit, we simply look to the empty tomb. The seal of approval? A rolled away stone -- a verified account that tells the world you can trust who's not behind it.
--J.P.
CALORIES IN, CALORIES OUT
While I'm on the subject of online debates, I saw a long stream of comments talking about the notion that losing weight (or not gaining weight) can't be as simple as taking in less calories than you utilize. Well, folks, it's true. The simple science of our bodies says that if you use more calories than you take in, you won't gain weight and you may in fact lose weight. But here's the catch: the quality of calories is key when it comes to how you look, perform and function. To be, act and appear your best, you must choose quality protein, complex carbs and healthy fats. Sure, if you take in a total of 2000 calories in a day, and those 2000 calories are empty calories, if you utilize 2001, you won't gain a pound. But you won't be your best either.
Questions or comments? Share it in the comments section below or post in our forums.
HE MOVES YOU
June 15, 2011Read: Mark 2
"Some men came, bringing to him a paralyzed man, carried by four of them." -- Mark 2:3
John the Baptist jumped in his mother's womb when a pregnant Mary walked into the room. Shepherds dropped their tools and sprinted to see the newborn king. And years later, friends of a crippled man lifted him up and through the roof to be healed by Jesus. Then and now, there's just something about Him. He moves people. John jumped, shepherds sprinted, and friends lifted.
However He affects you...move.
--J.P.
RECIPE OF THE WEEK: Honey Mustard Dressing & Dipping Sauce
Makes: ¾ cup
Ingredients: ¼ cup Dijon mustard ¼ cup honey ¼ cup reduced fat (2%) Greek style yogurt 1/8 tsp kosher salt Freshly ground black pepper to taste
Directions: Combine ingredients in a bowl and whisk to combine. Transfer to a resealable jar and store in the refrigerator for up to one week.
Nutrition Info (per tablespoon): Calories: 30 Total Fat: 0 grams Saturated Fat: 0 grams Total Carbohydrate: 7 grams Protein: 0.5 grams Sodium: 133 milligrams Cholesterol: 0.5 milligrams Fiber: 0 gram
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/.
>> GOT A RECIPE? Finding healthy recipes that taste good can be a daunting or even discouraging task. Do you have a physique-friendly dish that you'd like to share with the community? Drop it in our recipes forum and we may use it as a featured recipe of the week in a future entry.
>> 28 DAYS: What can you do in 28 days? How much can you grow in your faith? How strong can you get? Thousands have found the answers to these questions through "PrayFit: Your Guide to a Healthy Body and a Stronger Faith in 28 Days," now available at our online store.
BE FIRST
July 14, 2011Read: John 18
"Peter again denied it, and at once the rooster crowed." -- John 18:27
I can relate to Peter. In one moment, he declares adamantly he would never deny he knew who Jesus was; the next, he does it not once...not twice...but thrice. But still, what motivates me about Peter was that while he wasn't perfect, he was the one who stepped up. He may not have always been right, but he was never in doubt. First to reach for his sword to defend the Lord (only to be taught a quick lesson in self-control), and first to get out of the boat (only to be the example of how we sink without faith). But if you notice a common thread in the stories of Peter, the more he was first to fall, the more he learned to stand.
In our pursuit of a stronger faith, as well as to better health, we often make bold declarations that we will pray more, train more, and eat better...only to do the exact opposite the next moment. But friends, take courage. Keep being first. Set the pace with your family and friends. Remember, Peter knows what it's like to declare and fail, and to step out and sink. Pursuing obedience is a staggering undertaking. Fortunately, like Peter the pacesetter, we have a Savior who reaches further than the fall.
--J.P.
DEFINING INTENSITY
For as often as we espouse the virtues of high-intensity training, some may find our fitness tips to be a bit intimidating. After all, working harder than you're accustomed to never sounds like a fun undertaking. And while there are some actual, defining guidelines for intensity -- i.e. working to 95% of your max effort on an interval run -- you can take heart knowing that it is also relative.
One example is interval walking. If you're not up to performing sprints, you can simply speed up the pace of your walks. Try walking at a faster clip for 30 seconds, then falling back into your normal pace for 1-4 minutes. As you progress, speed up the pace -- it may not be long before you're into a slow jog -- and/or shorten rest periods. Ideally, you want to work toward 30-second "sprints" followed by one-minute "walks." One study showed that subjects who performed 4-6, 30-second sprints three times per week burned more bodyfat than those who did traditional steady-state cardio. But the term "sprint" is a measure of effort, rather than speed.
You don't have to be a sprinter to get the fat-burning, heart-healthy benefits of high-intensity interval training (HIIT). By applying the basic tenets of HIIT to your cardio and implementing concept of progression, you can start right where you are -- today.
THE STANDARD
June 13, 2011Read: Hebrews 13
"Jesus Christ is the same yesterday, today and forever." --Hebrews 13:8
There's a great scene in the classic movie, Hoosiers, where the aging coach (Gene Hackman) leads his young team onto an empty court hours before the state championship. The intimidating arena was something the young team from Hickory had never dreamed of, let alone seen.
As the team's collective jaw dropped at the enormity of the venue, Coach quietly took out a tape measure to determine the distance from the basket down to the floor. With the team huddled around him, Coach revealed that the measurements matched those of their humble court back home, and the kids quickly realized the lesson: No matter how daunting or unexpected the surroundings, the standards of the game remain the same.
Aren't we glad that no matter how much the world changes around us, God's word, the standard, never does.
--J.P.
WORKOUT OF THE WEEK: Interval Time
Looking for a simple, effective, at-home cardio workout to help shed some unwanted weight? This week's 10-min blast is all about intense cardio. Take a 1-minute jog followed by a 1-minute sprint, then walk for one minute. Repeat that cycle as many times as possible, but no less than three cycles. Research shows that by doing interval cardio, you'll burn more fat, more calories and you'll actually save more muscle. In other words, the interval style cardio helps preserve muscle tone. As a rule, the higher the intensity of your workouts, the better/faster the results.
"High-intensity training can also significantly enhance your cardiovascular health and help prolong your lifespan," says Jim Stoppani, PhD, co-author of "PrayFit: Your Guide to a Healthy Body and a Stronger Faith in 28 Days."
REWARD IF FOUND
June 10, 2011Read: Mark 10
“For even the Son of Man did not come to be served, but to serve, and to give his life as a ransom for many.” --Mark 10:45
A few weeks ago, my wife and I noticed freshly posted “LOST DOG” signs throughout the neighborhood. Every other tree bore the image of a cute, cuddly fur ball with big, sad, brown eyes. You couldn’t help but stop and read it, nor could you miss the bold words: “REWARD IF FOUND.”
Now, don’t get me wrong, I’m a dog lover for sure, but there were a lot of zeros after that dollar sign. (Josey better stay real close to home if that’s the going rate on the streets.) All I know is that two things must be true about that lost pup: 1) she’s loved and 2) her owner will pay the price to get her home.
You know where I’m going with this, so forgive the comparison, but we too have gone astray. Even on our best days, we’d be lost forever. But God loves us so much that He allowed our ransom to be nailed to a tree; reward if found.
--J.P.
FRIDAY CONVERSATION
Last Friday, we finished the week with a question. Today will be no different. This morning, in the comments section, we'd like you to weigh in with your opinions on the following two-part question -- one that is fundamental to the PrayFit mission.
>> Does God care if we are keep ourselves healthy? Or is it only our hearts that He's concerned with?
Share the question with others using the social networking tools at the top of the page, post your comments in the space provided below or on our Facebook page and have a great weekend!
LEAVING HIM BEHIND
June 8, 2011 Most people, Christian or not, are familiar with the Footprints story. The end stanza where the Lord tells the author why there was only one set of footprints during the hard times puts a lump in the throat of even those with the most hardened of hearts.
"The time when you have seen only one set of footprints is when I carried you."
This week, amidst a storm of work tasks and family obligations, I also found myself alone on the beach. As I chatted to the Lord about all of my stresses -- the deadlines, the bills, my overcrowded daytimer -- I was stopped in my tracks, not by his response but by His silence. Hurt and agitated -- as I would be with any friend -- by the apparent indifference to my woes, I turned to look at Him. Seeing that He was no longer by my side, I looked back. There He was -- quickening His stride to hear what I was saying.
He never stopped caring about my problems. I had just become so consumed with stress that I didn't realize that I'd left Him behind. In just a few days, I seem to have outpaced my Maker, the distance between us filled with my own neglect.
Sometimes, as we struggle to navigate the chaos of life, we forget that God wants us to walk with Him. He still carries us through the tough times but we'd do well to remember to stay close by His side because He died to hear every word.
--E.V.
CARBS: FUEL NOT FOE The simple truth about carbs and fitness
There are scores of books and mounds of literature on the consumption of carbohydrates and how this macronutrient relates to performance and body composition. But the bottom line is that your body needs carbohydrate to fuel any number of basic processes. Carbs are the preferred fuel source of the cell, so going totally without them in hopes of shedding a few pounds can end up working against you. To keep things simple, try to focus first on the types of carbs you're consuming daily and when you're consuming them.
Complex carbohydrates, referred to as "good" carbs, are slower-digesting in nature and thus have less of an effect on blood sugar. They provide a steady stream of fuel for your work day and for your active lifestyle while having a minimal impact on your waistline. Examples of these good carbs include oatmeal, vegetables, wheat bread and other whole grain products.
Simple carbohydrates, or "bad" carbs, are digested rapidly in the body causing huge swings in blood sugar and spikes in the hormone insulin which can signal for your body to store fat. White bread, white tortillas, sugary snacks and beverages can be detrimental to your energy and overall health if consumed in excess.
STRATEGIZE: Most of the day, make sure that your carb sources are of the complex variety. The only exceptions to this rule are first thing in the morning or after a hard workout, when your body actually needs a rapid refuel of sugars to fuel recovery.
>> FAD DIETS: Have you ever tried a brand diet like Atkins, South Beach or Paleo? Do you rely on microwave diet meals to keep you in balance? Tell us your experience with diets in the comments section below, being sure to mention your successes and stumbles.
I'LL HAVE TO ASK
June 8, 2011Read: Luke 11
“Ask, and you shall receive. Seek and you shall find.” –Luke 11:9
Back in high school, I had a basketball coach ask me if I’d come back to the team. It had been a couple years since I’d played, and by then I’d become a one-sport athlete. His question was as brief as it was surprising when he asked, “Jimmy, we need you back. Will you play?”
My response was only a little less expected than what he said next. I replied, “Wow coach, sounds awesome. I just need to check with my dad first.” To which he smiled and said, “No Jimmy, I was only testing you, seeing if you’d be there for us.”
He shook my hand and thanked me. (I admit, I was relieved.) A little test, I guess. Whether I passed or not, I’m not sure. But I’ve thought about that moment over the years. His question, my response, his reply. And I remember telling my dad about it later that night; dad loved that my answer required his blessing.
You know, we’re constantly being tested and the crossroads are always before us. Which way? That way? No way!! How much better would our lives be if with each decision, big or small, we said, “You know, I just need to check with my Father first.” And as I’ve learned even recently, it’s never too late to ask.
--J.P.
PRAYFIT RECIPE OF THE WEEK: Roasted Tomato Sauce
Makes 10 servings (1/2 cup each)
Ingredients: 6-8 large tomatoes cut into large chunks 1/2 large red onion, roughly chopped 1 red chili pepper, chopped 3 cloves garlic, whole 2 tablespoons extra virgin olive oil, divided 1 teaspoon kosher salt 1 teaspoon dried oregano Freshly ground black pepper 1 can (15 ounces) canned tomato sauce, no salt added 1 tablespoon tomato paste 1/2 cup red wine 1/2 cup fresh basil leaves, chopped 1/4 cup fresh parsley, chopped
Preheat oven to 425 degrees F. Place tomatoes, onion, chili and garlic on a large sheet pan; add 1 tablespoon olive oil, salt, oregano and pepper and toss to coat. Roast vegetables for 25-30 minutes or until tomatoes just begin to char; set aside to cool slightly. In a large pot, heat remaining 1 tablespoon of olive oil and then add the roasted tomato mixture, tomato sauce, tomato paste and wine. Stir to combine and bring to a simmer. Cook, uncovered, for 20 minutes, stirring occasionally. Add basil and parsley; season with additional salt and pepper to taste. Puree sauce using an immersion blender* until smooth.
*If you do not have an immersion blender, puree in a countertop blender in small batches. Make sure to hold the top of the blender closed with a dish towel while the machine is on.
Nutrition Information Per Serving: Calories: 80 calories Total Fat: 3 grams Saturated Fat: 0 grams Total Carbohydrate: 11 grams Protein: 2 grams Sodium: 139 milligrams Cholesterol: 0 milligrams Fiber: 3 grams
Dana Angelo White, MS, RD, ATC is a registered dietitian and is currently a nutrition expert for the Food Network, and has worked as a media spokesperson for Cooking Light Magazine. She has appeared on Good Day Street Talk, Food Network.com, Access Hollywood and GMA Health. Visit her at Dana White Nutrition. You can also visit her blog for more recipes at http://blog.foodnetwork.com/healthyeats/.
TIME TO BOARD
June 7, 2011 Read: James 4
"What is your life? You are a mist that appears for a little while and then vanishes." --James 4:14
Last week, while on my way to do an interview with Guideposts Magazine in New York, I found myself stranded at the airport. No flights coming or going, I settled into my corner of the gate area and watched others do the same. Turns out, airports are to a writer what open car windows are to my chocolate lab Josey; an overload on the senses.
As I sat there, I watched my fellow travelers as they took ownership of their waiting space. One lady turned a few open seats into a makeshift office. Another man used the floor for a picnic. I thought I'd seen it all until a young couple installed a mailbox and rolled-out a welcome home mat. Their address: 2 Behereforever Lane.
Okay, so maybe the young couple didn't exactly make the waiting area their front porch, but you and I sure do. We claim what's ours, deadbolt our belongings, and even though we're not, we make ourselves at home.
Truth is, we're not here to stay and our wait isn't all that long. But instead of seeing the brevity of life as encouragement to stay strong and healthy, we rationalize since it's not gonna last, why bother? But we have to remind ourselves that we don't do good things in order to be loved, we do them because we are. (If only we saw our health that way.)
So, after a five-hour delay, it was finally time to board. I began packing up my things when a little girl holding her father's hand walked by and asked, "Daddy, will there be someone waiting for us?" And while I didn't hear the father's reply, I do know the answer. And because of that, I think the best we can do is wait and live abundantly like God intended...and be ready when it's finally time to board.
--J.P.
TREADMILL: BACKWARDS PROGRESS? How a new study is redefining how to use this staple piece of gym equipment
While most of us would just as soon ignore the treadmill, it is still one of the most basic and essential pieces of gym equipment around. But are we using it optimally?
A new study, released at the American College of Sports Medicine's (ACSM) annual meeting, found that those who pedaled backward on treadmills and elliptical machines gained greater quadriceps and hamstring strength and had greater aerobic capacity than those who went forward.
The study will require larger samples to measure but the results are encouraging for those rehabilitating injuries as well as those returning from a long layoff that need to build strength and endurance quickly. The most obvious caveat is that backwards walking, at least in the beginning, should be done using the provided safety handles until you are more sure-footed with the chosen equipment.
For the full story, click here.
POWER & STRENGTH
June 6, 2011 QUOTE OF THE WEEK
"We can be tired, weary and emotionally distraught, but after spending time alone with God, we find that He injects into our bodies energy, power and strength."
--Dr. Charles Stanley
WORKOUT OF THE WEEK: Strength & Cardio
Changing your body for the long term is due in large part to exercise selection and workout intensity. And if you're looking to strengthen, tone and build your heart health, this workout gives you a full dose of training for the week.
We're going to hit your upper and lower body using just your bodyweight in just a few minutes. We'll also work some high intensity cardio in the same spot to get the blood pumping and heart stronger. Once you go through the sequence, feel free to go through the exercises a second time. Remember to take each exercise to exhaustion unless otherwise noted and perform the workout 2-3 times per week for maximum results.
Walk in place - 1 minute Bodyweight squat - 1 minute Jump squat - to failure Stationary (isometric) wall squat - to failure Push-up - to failure Plyometric push-up - to failure High knee running in place - to failure Jumping jacks- 1 minute Walk in place - 1 minute
>> For details on how to perform many of PrayFit's core exercises, click here.
LET FRIDAY BEGIN
June 3, 2011Read: Psalm 121 “My help comes from the Lord, the maker of heaven and earth.” --Psalm 121:2
It’s Friday. The ninth inning. The fourth quarter. The last period.
When coaches encourage their players to “leave it all out on the field,” it’s not to sure-up a victory or avoid defeat, but more so to prevent regret either way.
Of all people, Jesus understood Friday. If anybody ever had cause to hesitate before Friday’s first step, He did. But He finished the game. He suited up and took on the best the world had to offer by offering himself for the world.
Let's finish the week stronger than we began it. In Jesus' name, we train.
--J.P.
NAVIGATION STATION Today, we highlight some of the most visited pages on the site. Find everything you need to live abundantly in just a few clicks.
NUTRITION: Recipes, healthy eating tips and more
FITNESS: Workouts, exercise descriptions and the latest fitness news
FORUMS: Enjoy fellowship and accountability with the PrayFit community
STARTER GUIDE: Hear from the founder and learn what you need to get started...TODAY
STORE: Gear up with shirts, hats and wristbands or shop for others at the PrayFit store
>> QUESTION OF THE DAY: Just finding the time to moving is the hard part. Once you're up and about, what is your favorite form of healthy activity? Share in the comments section below and have a great weekend!
THE COMMON TOUCH
June 2, 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 after watching some good ball this weekend, we found another reason to 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.
SAVING ON MEDICAL CARE
While the debate over government-mandated health care has come to a slow simmer on Capitol Hill, we are all left to ponder one very important question: What can we do as individuals?
With an estimated $147 billion spent in the U.S. annually on obesity-related health issues, the first thing we can do is to collectively drop a few pounds. One study found that the average overweight patient saved $380 per year in medical care by sticking to a weight loss program consisting of exercise and proper nutrition. This can be for a number of reasons. Weight loss for overweight or obese individuals can...
--lower blood pressure --lower bad cholesterol --improve energy --improve mood --reduce joint pain --improve heart health --extend life expectancy --reduce risk of adult-onset diabetes
Improvement in your heart, joints and overall well-being is worth a nightly walk and a few less visits to the drive-thru. Perhaps our national health care situation would be better served by us simply being more committed to our national health?
>> SHARE: Do you think we can impact the cost of health care by taking better care of our bodies? Have you ever been denied coverage because of your weight? Has a doctor ever assigned you to a weight loss program? Share your experiences in the comments section below.