Since 2009
THE PRAYFIT DEVOTION
NO OTHER WORD FOR GRACE
October 27, 2011Read: Romans 6
"For the wages of sin is death, but the gift of God is eternal life in Christ Jesus our lord." --Romans 6:23
Before high-tech ventilation systems, coal miners used to send a caged canary down into the mine to help detect dangerous and lethal fumes. As long as the canary kept singing, the coast was clear. Silence however meant danger and the nearest way out.
We don't have canaries leading us each day, but we do have the Holy Spirit. We hear His warning and sense his guidance. It's when we disregard Him that we end up in the dark, in deep trouble or in dire need of an exit.
But thankfully, God never lets go of us. Our fall will never exceed His grasp. Like Mom used to sing, "There's no other word for grace, but amazing."
Lord, we love you. Thank you for your daily, amazing grace. And thank you for your Spirit that leads us and guides us. Where would we be without you? Amen.
--J.P.
P.S Lord, be with my mom right now. Please heal her; protect her. Whisper to her that I love her. Amen. And if you want us and others to pray specifically for your mom, just let us know in the comments below. Just say, "My Mom" and we will.
EGGS FOR MUSCLE How did the incredible egg earn its nickname?
Many of you may think that eggs are just a simple breakfast food — something that’s been on your plate every morning since you can remember. But it is so much more, particularly if you’re looking to gain muscle, says Jim Stoppani, PhD, co-author of “PrayFit: Your Guide to a Healthy Body and a Stronger Faith in 28 Days”(Regal Books). Researchers found that subjects who ate three whole eggs per day gained twice as much muscle in 12 weeks as those who only had one egg per day.
EGG FACTS: One whole egg contains 72 calories, 6 grams of protein, 0 grams of carbohydrate and 5 grams of fat. But don’t worry — about 80% of that fat is monounsaturated and saturated fat, which actually aids in the muscle-building process.
Source: www.jimstoppani.com
THE MOMENT AT HAND
October 26, 2011Read: Philippians 1
“Now I want you to know, brothers, that what has happened to me has really served to advance the gospel.” –Philippians 1:12
You’ve no doubt seen the cartoon depicting a frog in the rain being swallowed by a pelican. Upon closer inspection, you may notice the frog choking the bird on the way down. I love it. The caption reads: “Never Give Up.” From the frog’s perspective, he had the pelican right where he wanted him.
Rain or shine, Paul kept a tight grip on the higher purpose of spreading the good news. Though deep in the belly of prison, Paul figured, “Good, a captive audience.” Can't you just picture him cracking his knuckles and clearing his throat? “Ahem, fellas…glad you’re here.”
Turning circumstances into platforms, Paul saw the storms of life as mere downpours of holy water. Let’s find courage in his example today, physically and spiritually. Oh, you may not be in prison, but are you being tested in some way? Perhaps you're behind bars of doubt and discouragement. If so, let's remember Paul and never quit. I say we crack our knuckles, clear our throats and make the most of the moment at hand.
--J.P.
NUTRITION TIP: Smarter Soup
Soup is good comfort food. But it is also a terrific way to get more veggies, so load up your chowder with aromatics like celery, carrots, onions and leeks. To help thicken the soup, sprinkle the veggies with flour and cook for 1 to 2 minutes before adding liquid. Starchy add-ins like potatoes, corn and beans will add texture, while their natural starches will also help thicken the soup.
If your favorite recipe calls for butter, swap half of it for canola or olive oil – you’ll still get the buttery flavor and a boost of the more heart-healthy kinds of fats. Shrink down the portion of bacon or make the switch to turkey bacon and you’ll shave off more calories from saturated fats.
Broth-based chowders have considerably less calories than ones made with cream. But if your moto is like mine -- “go creamy or go home” -- using half-and-half instead of heavy cream will save 500 calories and 60 grams of fat per cup. Since lighter dairy products (like milk and half and half) don’t stand up to high heat as well as cream, it’s best to add them towards the end of cooking to prevent them from separating and making the soup grainy.
PrayFit contributing nutritionist Dana Angelo White, MS, RD, ATC, is a registered dietitian, certified athletic trainer and owner of Dana White Nutrition, Inc., which specializes in culinary and sports nutrition.
THE ONE WHO CALLS
October 25, 2011Read: Romans 12
"Therefore, I urge you, brothers, in view of God's mercy, to offer your bodies as living sacrifices, holy and pleasing to God--this is your spiritual act of worship." -- Romans 12:1 I'm probably dating myself with this statement, but the classic Christian group 4HIM sang a song called "A Man You Would Write About." I was reminded of that song on a run this weekend when a buddy of mine and I talked about the sacrifices and tests God allowed people in biblical times to endure. People like Daniel, Noah, Mary and specifically, Abraham. When asked what I would do if I were in Abraham's shoes, I simply said, "There are plenty of reasons why I'm not in Abraham's shoes."
But during the quiet miles, I reflected on his question. Truth is, while you and I haven't been called to sleep with lions, build an ark, or sacrifice flesh and blood, we have been called. Perhaps you're called to be a better mom, son or husband. Maybe you've been called to the medical field, football field or mission field.
In any case, it's not the calling that matters, it's the One who calls. And friends, God has as much confidence in you and me as He did a shepherd boy headhunting giants, a stutterer convincing a Pharaoh, and a few fisherman who altered the course of history. Remember that truth as you pursue your goals, physically and spiritually. The very same one who believed in them, believes in you.
--J.P.
TEST THE MACHINE
In whatever activity you enjoy the most or in whichever workout you have in store, take it to the max today and see where you are. Perhaps you have a familiar trail that you run after work or maybe you're hitting chest in the gym. Whatever your day's agenda, push yourself to a personal best. Write down the time, the weight, the reps or the distance and post it somewhere in your home or office. Every time you see it, let it remind you of your effort. When you read it, thank God as you think to yourself, "That was me, at my very best." Then, next time, you'll beat it.
>> SHARE: Please remember to share us on Facebook as we try to reach our goal of 10,000 likes by January 1st! And remember, you can help support our ministry by going to Amazon and pre-ordering our new DVD, PrayFit:33-Day Total Body Challenge, (Lionsgate Entertainment) which hits stores December 6th!
WE'RE PAGE-TURNERS
October 24, 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 recently. 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, now 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. Rare moments are 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."
I glanced up to the roof of the airplane as if to catch the grin of someone nobody could see, "Good one, Lord" I mumbled. 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.
Question: What are your goals this week? How are you planning to live in terms of your health and well-being? Gonna try some healthy recipes? Start a new routine? Make it known in the comments section below.
WORKOUT OF THE WEEK: Mechanical Advantage
The body is an amazing thing in that it is fully fragile but fully adaptable. In any tough workout, progress is made in the daunting shadows beyond failure. Taking your body to the point of complete fatigue, then, is a desirable if only occasional ambition that can help you get healthier and stronger. But reaching that point doesn't have to mean the end of your workout. That's where adaptation comes in. By putting your muscles in a more mechanically advantageous position -- positions that demand less work -- you are able to extend your workout. Happily, additional cumulative work can lead to greater gains in the long run. This week's workout allows you to ask (and receive) more of yourself by simply capitalizing on mechanical advantage.
UPPER BODY
Plyo-Push up Standard Push-Up Push-Up (from knees)
LOWER BODY
Jump Squat Standard Squat Isometric Hold (squat at 90-degrees and hold to failure)
ABS
Double Crunch Standard Crunch Reverse Crunch
--Perform each exercise listed to complete failure before moving on to the next. Failure is the point at which you can no longer complete reps with good form. You can break up the upper, lower and abdominal workouts, doing them on separate days, or you can go through each exercise listed in sequence for a total body workout. If going the total-body route, you may go through the entire sequence 2-3 times total, resting at least 24 hours between workouts.
MAKE BELIEVE
October 21, 2011Read: 1 Corinthians 9
"So I run with purpose in every step. I am not just shadowboxing." --1 Corinthians 9:26
As I was leaving Gio's Boxing Gym in Burbank (Calif.) yesterday, amid the familiar cadence of speed bags and jump ropes, something a cornerman yelled to his boxer caught my attention. "Stop trying to look like a fighter and be a fighter!" he said. I literally stopped in my tracks. What a powerful statement. Just how powerful, I'd realize moments later.
Walking toward my truck, I came upon a film crew about to shoot a documentary -- a boxing documentary, no doubt. Lights, cameras and make-up. I stood for what seemed like years and watched a make-up artist applying shades of purple, black and blue to an actor's face and under his eyes. Boxing gloves? Check. Legitimate shorts? He had those too. But he wasn't dressed for, nor returning from, a real battle. "Stop trying to look like a fighter and be a fighter," ironically echoed in my head.
I wonder about my faith. And maybe you wonder about yours. Am I a make-believer in life? Or do I help make believers with my life? Like the verse above, I don't want to shadowbox. I want purpose. Give me somethin' to hit.
--J.P.
Question: In what area of your life, spiritually or physically, do you need to stand to fight? How can the Prayfit community pray for you? List your battles below or simply list them as "unspoken request(s)".
On December 6, Lionsgate Entertainment will release PrayFit 33-Day Total Body Challenge to a global audience. The DVD will feature a 33-minute, bodyweight-only program that boosts strength, stamina and flexibility. The program’s 33-day length is a nod to proven habit-forming behavior as well as the length of Jesus’s life. “He gave us 33 years,” says PrayFit founder Jimmy Pena, MS, CSCS. “Let’s give him 33 minutes for 33 days, honoring the one who made us.”
>> For the full story on the PrayFit 33-Day Total Body Challenge, click here. Or, to preorder immediately, visit Amazon.
GRACIAS A DIOS
October 20, 2011Read: John 20
"Then he said to Thomas, "Put your finger here; see my hands. Reach out your hand and put it into my side. Stop doubting and believe." --John 20:27
"The usual?", I asked with a smile. The sweet lunchtime waitress and I have grown accustomed to each another. I'm greeted, not with a menu but with a name. By now, she knows I don't like ice in my water, and that I prefer egg whites. Probably in her late sixties, she speaks beautiful Spanish and forces me to practice mine. I know she likes my PrayFit hat and goes to church just around the corner. Today, however, she lingered longer than usual after showing me to my booth. I knew immediately she was more empty than my stomach.
"Do you ever doubt?" she asked as she straightened her apron and adjusted her bifocals. Before I could answer, she began to serve up her hurt, and as she phrased it, the need to "see Him" in her life. A glimpse. That's all she wanted. Something to feel, something real. I didn't presume to have all the answers, but we chatted. By the time I ate and payed my bill, my friend was assured of two things. 1) she wasn't alone in her doubts, and 2) she wasn't alone at all.
Friends, Jesus understands. That's why when He showed His scars to Thomas, He showed them to you and me. In order to reach us, He let us touch Him.
Gracias a Dios.
--J.P.
KIDS & ASTHMA
Want to keep your kids lungs healthy? Keep them at a healthy bodyweight. Research shows that overweight or obese children are 50% more likely to have asthma than children who maintain a healthy weight. But even if your child is heavy, keep them eating a sensible diet and make sure they still get 60 minutes per day or more of moderate to rigorous physical activity. Increased physical activity can actually work to improve lung function, so the benefits far outweigh the risks. More severe cases should be monitored more closely, of course, so be sure to consult with your family physician before starting your child out on any structured exercise program.
OUR DAD ROCKS
October 19, 2011Read: Revelation 21
“God will take away all their tears. There will be no more death or sorrow or crying or pain. All the old things have passed away.” --Revelation 21:4
Recent business took my husband half way around the world to Hong Kong and Singapore, and after two weeks, my three young children missed their daddy. While he was gone, it was business as usual -- homework, projects, bath times and bedtimes -- but there was a huge part that felt empty. Though we were doing our best, I knew the kids missed those special moments that only a father can provide and I missed the comfort and security I feel when I lay in bed with him at my side. We had a few incidents including, but not limited to, rain storms, tornado warnings, power outages, falling from a tree and crashing a bicycle. Part of our well-oiled machine was missing, and we felt it.
The day finally came to pick up dad at the airport. Two full weeks of stumbles and bumbles and he was finally home to put us back together. The kids made signs saying, “Our Dad Rocks” to make sure anyone and everyone knew that our dad, in fact, rocks. My daughter even had her favorite stuffed animals to help greet him as he arrived. I told them before we left, “Now, when you see your father, don’t drop everything and run. Give him a minute to get through the doors.” But as we looked down the corridor and finally spied his blonde hair walking swiftly toward us, all three kids dropped everything and took off at lightening speed to tackle him. Home at last. Hugs, kisses and tears of celebration. In a moment, all was right again.
I wonder if that's how we'll be when we finally get to meet our Heavenly Father. I'm not sure, but I have a feeling that we will drop all of the things we carry -- all the stuff that seemed so important -- in a millisecond and run with wild abandon to embrace Him. In that moment, all will be right (for good). After all, He not only keeps us from falling apart, but He's the only one who can put us back together. So, while we await His return, may our lives be a sign that says to anyone and everyone, "Our Dad (our Abba) Rocks."
--Allison King Earnst
PrayFit's newest executive team member is a fitness expert, motivator, competitor and mother of three. She's been featured in numerous magazines including FitParent, Natural Muscle and Oxygen magazine. She has shared her fitness story on Good Morning America, Extra TV and Lifetime's "The Balancing Act."
PRAYFIT NUTRITION TIP by Emily Ann Miller, MPH, RD
A salad before dinner is a great way to fit one or more servings of vegetables into your day. Try using bagged coleslaw mix (it usually contains shredded green and red cabbage and carrots) or broccoli slaw as an alternative to bagged lettuces. Cabbage and broccoli are packed with nutrients, provide a satisfying crunchy texture and are almost always cheaper than the bagged lettuce mixes -- you can often get the same amount of coleslaw mix or broccoli slaw for half the price of the bagged lettuces! Some of my favorite add-ins are chopped tomatoes, a sprinkle of sunflower seeds, and 1-2 tablespoons of balsamic vinaigrette, which contains plenty of healthy fats.
A MAZE OF GRACE
October 18, 2011Read: Hebrews 13
"So we say with confidence, 'The Lord is my helper; I will not be afraid. What can man do to me?'" --Hebrews 13:6
"On a scale of 1-10, it's probably a 9 (in difficulty)" said Bob Connor, the owner of a Massachusetts corn maze. Last week, his farm became the center of national attention when a couple and their newborn couldn't find their way out as darkness fell. The emergency 911 call recorded their fear, and when it came to pass, it was learned that the trio was only 25 feet from the exit when help arrived.
Sounds simple enough, and the farmer's 15 minutes of fame have come and gone, but the story stuck with me this weekend. When it comes to health, the day's maze gets tough to navigate when darkness falls. If we're not careful, we can easily get lost amid the tall statistics. Before you know it, we're turned around and confused while sickness and disease become real scarecrows in the cornfield of life.
So friends, if you're struggling, take courage. Whatever labyrinth you find yourself in, God is neither bewildered or astonished. He's never slept and knows the way. Although the enemy wants to puzzle you, God simultaneously has your hand and an aerial view. So, don't panic. Mercy is on the way. We're either almost out, or He's almost back. You're lost only in a maze of grace.
--J.P.
DID YOU KNOW?
According to NBC News, a new survey from Gallup indicates... >> Only 1 in 7 American workers are at a normal weight without a chronic health issue; >> 86% of American workers are above normal weight or have chronic health issues; >> Health problems can be linked to 450 million missed work days; >> Abnormal weight costs the economy 153 billion in lost productivity.
How have weight-related issues affected your business, your productivity or the work of a colleague? Please leave your experiences in the comments section below.
HE'S HOW, HE'S WHY
October 17, 2011Read: Matthew 4
"Come, follow me." -- Matthew 4:18-20 Last Friday night we glanced back. For those who didn't see it, here's the thought we posted on Facebook: "Whew, Friday. Looking back down the week's mountain, some of us wonder how and why we made it. I know I do. That Monday meeting, Tuesday's test, Wednesday's wreck...well, you get the point. But it's ok to look back. Moses looked back at the sea he crossed. Daniel looked back at his bed in a lion's den. And Jesus? He looked back too. Of all the memories He had on Friday, our future was one of them. So go ahead. Look back in awe, in wonder. And while we do, let's remember that Jesus finished His week to give us purpose in ours. Whew, Friday. That's how. He's why..."
And so...whew! Monday. That was quick. The foot of yet another mountain. Head craned, eyes up...it's steep. But before you start your climb, look down. Notice? Somebody's been here. Go ahead, kneel to get a closer look. Seems our 'how' and 'why' has cleared a path. Are you shaking your head in wonder? Yeah, me too. The one who delivered us on Friday is leading us on Monday. Let's look up the hill in awe as we put one foot in front of the other, shall we? We'll see you at the top.
--J.P.
Workout of the Week: Legs in 10
You may not have heard it here first but you've certainly heard it here often: Training your legs regularly is one of the best things you can do to enhance your body composition. The quadriceps, hamstrings, glutes and calves represent a large portion of your body's musculature so, by working them hard you burn more calories. This, of course, on top of the more direct benefits such as increased strength, stamina and power production. This lower-body routine allows you to train for multiple goals at once, without equipment and in just a few minutes.
Warm-up: Jog in place for 1 min. High-knee running Jumping jacks Squat jumps Split jump lunge Speed skaters Wall squat hold
--Perform each exercise for one minute, resting 15-30 seconds between each. Then, repeat the entire sequence as many times as possible.
SHARE: GOALS What is one goal you hope to crush this week? List it here in the comments section. Is it consistent prayer time? Bible study? Perhaps you want to walk a certain number of laps or run a particular number of miles. Whatever it is, make it known. Let us and others help hold you accountable. We're on this side of the hill together.
A PROVERBS WOMAN
October 14, 2011Read Proverbs 31
“She girds herself with strength, and strengthens her arms.” --Proverbs 31:17
For many women in the church today, reading about the woman in Proverbs 31 can be a little intimidating. If you’re anything like me, you’re thinking one of two things. One, Wow, now that is an amazing woman and two, I hope my husband never sees this chapter! I mean, goodnight, is she human? This is quite a list: she’s a credit to her husband, she’s wise, she cooks, she sews, she shops, she’s a business woman, she’s charitable, she stays very busy, she works out, she—wait, she works out? Really?
Verse 17 says: “She girds herself with strength, and strengthens her arms.” To “gird” means to surround, equip or to prepare oneself for action.
In all my years of being in church and hearing about the ‘virtuous woman,’ I can’t remember this verse ever being highlighted. We hear about her honor, her selflessness and her business savvy, and these are all great qualities but why have we skipped over what is clearly a key to how and why she can accomplish so much?
I don’t know about you, but when I work out consistently I have more energy to tackle everything that’s on my plate. I’m less stressed, I’m even tempered (read: less cranky) and I’m better prepared for life’s challenges. I don’t have time to be lethargic, moody or ‘out of it.’ Does anyone? So, I’m thinking, if this woman had time to work out, surely we can fit it in. Now, I’m not suggesting she was doing push-ups on the side of a well and doing walking lunges to and from, but she was doing something, right?
One of the great benefits of working out (along with a sensible diet) is being healthy, strong and available for service when God calls us onto the field. Being sidelined by health-related issues was never part of God’s plan of an abundant life for us. So, we need not be intimidated by our Proverbs 31 woman. After all, we’ve found her secret. Now it’s time to see her as a whole, understand that she was indeed human and in the midst of her busy life, still found time to “gird herself with strength.”
--Catrina Vargas-Cormell
An entrepreneur, Catrina Vargas-Cormell was one of the first members of the PrayFit community. Catrina is now a PrayFit executive committee member and PrayFit Group leader in El Paso, Texas. For more from Catrina, join her group, “Hungry!,” on Facebook or visit her PrayFit workout journal.
P-31: THE BOOK If today's entry piqued your interest on the Proverbs woman, read "P-31: Proverbs Women in Rush Hour Traffic, Navigating Serenity in a World of Chaos," by one of our best friends and most faithful PrayFit supporters, Sandie Powell. For more information on her book and its must-know concepts, e-mail Sandie at [email protected]. All of the proceeds will be invested in the support and training of national pastors, bible and Christian literature distribution, church planting, and other support ministries in Southeast Asia.
PRAYFIT TO RELEASE FIRST DVD New 33-day program available through Lionsgate Entertainment Dec. 6
On December 6, Lionsgate Entertainment will release PrayFit 33-Day Total Body Challenge to a global audience. The DVD will feature a 33-minute, bodyweight-only program that boosts strength, stamina and flexibility. The program’s 33-day length is a nod to proven habit-forming behavior as well as the length of Jesus’s life. “He gave us 33 years,” says PrayFit founder Jimmy Pena, MS, CSCS. “Let’s give him 33 minutes for 33 days, honoring the one who made us.”
>> For the full story on the PrayFit 33-Day Total Body Challenge, click here. Or, to preorder immediately, visit Amazon.
IT'S OKAY TO LET GO
October 14, 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 altar, and Peter was asked to lay down his nets after catching nothing all night. I'm sensing a theme.
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. And if we're obedient in the most difficult times, He'll bless us beyond belief. What are you holding that's keeping you from living a more abundant life either spiritually or physically? Whatever it might be, just know that Moses, Abraham and Peter know first hand that it's okay to let go.
--J.P.
RECOVER FASTER WITH R.I.C.E. Learn the basics of injury management to get back to your exercise program sooner
When you roll an ankle playing basketball or feel a pull in your hamstring during a sprint, do you wrestle over what approach to take? Is it heat? Or does ice work best? Should you just wrap it up tight and call it a day? If you can remember the term "RICE," you'll never go wrong with treating acute, soft-tissue injuries like strains and sprains. RICE is an acronym that stands for "rest, ice, compression and elevation," a fundamental injury treatment technique used in training rooms everywhere.
R - REST Forget about making tomorrow's pick-up game. Your body needs time to heal and complete rest is the only way to ensure that the injured soft tissue remains immobile until the pain has subsided and the majority of function has returned.
I - ICE We love to hate the cold stuff. Applying an ice pack to the area, usually for 20 minutes of each hour as soon as possible after the injury, helps to alleviate pain and swelling to the area. Care should be taken not to over-ice, as the extended restriction of blood flow can limit the delivery of nutrients and the elimination of waste from the injured area.
C - COMPRESSION Keeping a good elastic bandage on hand is a good idea if you're active, as this simple implement can help to further reduce inflammation. Wrap the affected area firmly, but not so much so that it is overly restrictive and never sleep with it on -- doing either can unnecessarily or dangerously interrupt important blood flow.
E - ELEVATION Gravity is your friend. If possible, keep the affected limb above the heart in order to reduce swelling and to improve the removal of waste products from the point of injury.
What about heat? From the above, you have probably deduced that most of these steps are designed to limit swelling and blood flow to the injury. Since direct heat increases circulation to the point of application, applying heat before swelling subsides (usually 48-72 hours) can be counterproductive, even if it offers some temporary comfort. To these steps, you can also add a non-steroidal anti-inflammatory (NSAID) such as ibuprofen which will further aid in pain management and the reduction of swelling.
TO THE PRAYFIT 5000
October 13, 2011 Friends, PrayFit reached another milestone. What started as a daily blog being sent to a handful of friends, now reaches over 5,000 like-minded people every morning (over 5,500 to be more precise). And we can say with the utmost certainty, it's an honor we take seriously. Steeped in prayer, and surrounded by walls of perspective, our fitness devotions are meant solely to help all of us heighten our regard for health, and our ability to maintain it, as a means of praise. Many of you participate in various kinds of fitness activities, share meal plans and philosophies, all while giving Jesus the glory. By doing so, you energize the PrayFit philosophy: healthy in body, strong in spirit.
It's our sincere hope that you continue to read and share our site with loved ones. But most importantly, continue to pray for PrayFit. When we write our entries, you're on our minds and in our prayers. Thank you in advance for doing the same for us.
You know, when C.S. Lewis said, "You don't have souls, you are souls. You have bodies," little did he know he was weaving the very fabric of our purpose. Someday, I'll thank him for it. And today, let that be our mantra. In how we work, move, eat and play, let's take care of the body that carries the soul.
In Jesus' name , we train.
Team PrayFit
>> 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 and Twitter icons at the bottom of each page.
BE FIRST
October 11, 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 wasn't always 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.
----------- 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.
I GOT IT
October 10, 2011Read: Galatians 6 "Bear one another's burdens." --Galatians 6:2
Growing up the younger of two sons, I used to love it when Dad and I would take a ride in his truck just the two of us. Sitting shotgun of course was not my birthright, so I'd take advantage by rolling the window down, sticking my elbow out, and letting the wind blow. To a baby brother, the front seat was the promised land; a 10-year old's olive branch.
Well, every once in a while, Dad would let his youngest son steer. As we got close to the house, He'd slow up, I'd scoot over, and we'd become partners. And although I couldn't reach the pedals, I'd assure him by saying, "I got it Dad," because I knew he kept a finger on the bottom of the wheel.
Well, last week that same hero drove home the news that he was one of the 79 million people in the U.S diagnosed with pre-diabetes. My wheels fell off.
Friends, do you have loved ones who are struggling with their health? If so, don't just go along for the ride. Get involved. Seek help. Let's keep praying for God's strength and wisdom to personally live abundantly like He intended, but let's not forget that we're not on this road home, alone. Like my Dad, someone you love needs you scoot over real close and say, "I got it."
--J.P.
Workout of the Week: You Call It This one's on you. In the comments section below, tell us what your workout was or will be today. A good walk? Some push-ups? Maybe you're a gym-goer and you have a bodypart-specific routine planned for today. Whatever and however you praise God with your body, share it.
DID YOU KNOW? --25.8 million children and adults in the United States—8.3% of the population—have diabetes --Diagnosed: 18.8 million people --Undiagnosed: 7.0 million people --Prediabetes: 79 million people --New Cases: 1.9 million new cases of diabetes
Source: American Diabetes Association
RIPENED FRUIT
October 7, 2011Read: Galatians 5
“But the fruit of the Spirit is love, joy, peace, longsuffering, kindness, goodness, faithfulness, gentleness, self-control.” --Galatians 5:22
There aren’t many things that make me as happy and content as perfectly ripened fresh fruit. I love to walk into the market and smell the fresh peaches as I pass, see the bananas yellow to perfection. Perfectly ripened fruit doesn’t just “happen." It is a process that takes time, patience, and growth. There are many factors that come into play when I ultimately choose the perfect Gala apple to put in my basket and take home.
I often wonder if God sees us as His ripened fruit. Sometimes we end up the best of the bunch and other times we are a more banged-up version of ourselves. But, the awesome part is that even when we have bumps and bruises, He still picks us. To Him, we're keepers. We don’t have to be perfectly ripened. We're in His basket and He proudly takes us home.
--Allison King Earnst
PrayFit's newest executive team member is a fitness expert, motivator, competitor and mother of three. She's been featured in numerous magazines including FitParent, Natural Muscle and Oxygen magazine. She has shared her fitness story on Good Morning America, Extra TV and Lifetime's "The Balancing Act."
PRAYFIT: WEEK IN REVIEW
Faith
>> SWING AWAY: Today's sunrise is the only sign you need to step up and swing away
>> MISFITS SELDOM DO: Don't fit in with a world that disregards health as a means of praise?
Fitness
>> MASTERING THE PUSH-UP: Practicing variations of this fundamental move can improve your gains
>> THE DAIRY DEBATE: Is dairy beneficial or detrimental to your overall health?
>> NUTRITION Q&A: Should you be taking artificial sweeteners?
>> WORKOUT: Four moves for great abs
GEAR UP: Looking for PrayFit hats, shirts, wristbands and more? Visit the PrayFit store for the perfect gift today.
NO HILL FOR A CLIMBER
October 6, 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.
MASTERING THE PUSH-UP
Those new to exercise or returning from a long break may find push-ups difficult. Nonetheless, the push-up is a fantastic exercise that targets your chest, shoulders, triceps and to a lesser extent your core musculature. So mastering it, even through the initial road bumps, is a good idea.
>> Try this. Begin your push-ups in standard position and perform as many as you can — even if it’s just a few. Then, when you can no longer do push-ups in this position, move to the modified version, where you let you knees rest on the floor. When you fatigue at the modified version, you can continue with incline push-ups, where your hands rest on an elevated surface such as a table, chair or low wall.
Rest only as long as it takes to get into position for the next move. After complete failure, rest 1-2 minutes and then repeat the sequence or move to your abs or even additional cardio. Be sure to record your effort, then beat that performance the next time. Since it's a bodyweight move -- no additional weight is used -- your body can recover much faster, meaning you are capable of multiple sessions in a single week.
>> VIDEO: Standard Push-Up
>> VIDEO: Incline Push-Up
SWING AWAY
October 5, 2011Read: Philippians 1
"For me to live is Christ, but to die is gain." --Philippians 1:21
Well, seasons come and go. Baseball seasons, that is. If you've followed PrayFit for any length of time, by now you know we're baseball people. And personally, I have a tradition. Each year, since I left high school, I call my little league coach on the first game of the year and whenever it could be the last. And yesterday, with my beloved Yankees facing elimination, I called coach. The same voice that comforted me as a 9-year-old, somehow does the same decades later.
Not sure if you can relate, but some days just feel like the last game of the season. Whether at work, school or in your quest for greater health, we often feel like one more strike and we're done. But friend, don't quit. Like Paul said, "For me to live is Christ, but to die is gain." Whatever we lose in obedience on earth, God has something better in mind, especially if it's our Game 7. So step out of the box, and call on Him. Hear His familiar voice. And if the sun comes up, it's not just another at-bat. It's God's sign for us to swing away.
--J.P.
THE DAIRY DEBATE
In "PrayFit: Your Guide to a Healthy Body and a Stronger Faith in 28 Days," we advocate a balanced diet that splits calories evenly between protein, carbs and fat. The diverse selection on the weekly menu includes plenty of milk, cheese, cottage cheese and yogurt, which has raised some eyebrows. While some suggest that dairy can contribute to inflammation and other allergies, the connection may be somewhat overblown.
"There is little clinical data showing a relationship between dairy and inflammation," says Jim Stoppani, PhD, senior science editor for Muscle & Fitness, FLEX and M&F Hers magazines and architect of the "PrayFit's" nutrition plan. "There is, however, a lot of research showing that dairy protein is one of the most effective for building lean muscle. That is not only important for aesthetic reasons, but for quality of life as we age. And since muscle mass is a metabolic tissue, it can help to further aid fat loss.
Stoppani concedes that dairy's bad rap isn't without cause. "Yes, there is some "evidence" to suggest that dairy products may be related to some inflammation. Again, there is not strong enough data yet to fully support this. If it is a major concern for you, however, on any diet that recommends dairy you can simply replace any dairy foods with other protein choices, such as eggs, poultry, fish, or beef."
>> For more from Dr. Stoppani, visit his official website at www.jimstoppani.com. To try the PrayFit diet for yourself, pick up "PrayFit: Your Guide to a Healthy Body and a Stronger Faith in 28 Days" today at Amazon.
AGREEMENT ISN'T ENOUGH
October 4, 2011Read: Exodus 3
"But Moses said to God, “Who am I that I should go to Pharaoh and bring the Israelites out of Egypt?" --Exodus 3:11
I wonder if Moses ever went back to the place of the burning bush. Oh, I know it's doubtful, but for one of the pillars of our faith, that spot was a pivotal point in his life, and for yours and mine. But he didn't just agree there. He didn't concur with a sophisticated nod like he was looking at some priceless work of art. No, his body had to get him where his soul had to go. A simple agreement wasn't enough. And so with ashes still on his sandals, he marched through Pharaoh's front door to prove it.
What about you? Do you remember when you were called to task? For me, my soul was called in the 8th grade, then again in 2007 to blend faith with fitness. For you, maybe it was 10 years ago, or maybe even 10 minutes. But regardless, agreement isn't enough, especially when it comes to our health. Agreement is just the opportunity to prove it. So go back with Moses. Get close to the flame. Rub your hands together and get warm. You have your own Pharaohs to face. And when you do, imagine God as He nods, looking at you like a priceless work of art...because you are.
--J.P.
NUTRITION Q&A Addressing reader questions from the PrayFit inbox
Q: I noticed that on page 225 of the book "PrayFit: Your Guide to a Healthy Body and a Stronger Faith in 28 Days," there is a note to "add artificial sweetener if desired." Isn't that contrary to good health as artificial sweetener's are relatively "poison" and is a contributor to the obesity crisis? Shouldn't you be recommending honey or stevia?
--Mo, via e-mail
A: Honey provides fructose, which is fine is small amounts but honey is known to cause numerous health problems. Stevia is a pretty good alternative for sweeteners, but it too has research showing some concerns over its safety. The research on artificial sweeteners concludes that they are safe when used in moderation. My personal stance is to avoid these chemicals. However, we realize that some people do need a "sweet treat" every once in a while and we wanted to make the diet tolerable for them. If a diet is too limited in the foods you can eat most people will not stay on the diet. The PrayFit nutrition plan we developed was designed to help people create a lifestyle out of healthy eating, rather than giving a quick fix solution.
--Jim Stoppani, PhD, co-author of "PrayFit: Your Guide to a Healthy Body and a Stronger Faith in 28 Days"
>> Got a question for the PrayFit team? Send it to [email protected], or post it in our forums.
>> WATCH: Click on the player below for a peek at the official trailer for the PrayFit 33-Day Total Body Challenge by Lionsgate, due out December 6!
MISFITS SELDOM DO
October 3, 2011Read 1 Corinthians 1
"But God chose the foolish things of the world to shame the wise; God chose the weak things of the world to shame the strong." --1 Corinthians 1:27
If he were your neighbor, you'd move. If choosing teams, he'd be the one last picked. Without a doubt, on the island of misfits he'd be king. But he didn't care. More bold than beautiful, John knew the act to follow was really the act to follow. So he used whatever God gave him to get his message across to a world in need.
Friends, our bodies are merely tools. In the end, they simply get us from life's A to B. But our short trip was so important that Jesus made His. So this week, let's add how we eat and exercise to the list of strange ways God makes Himself known to those around us. Will you be popular? Maybe not. Regarded or rewarded? It's doubtful. But then again, the only attention that's really important is the attention you're paying to the body God designed you. So go ahead. Be the last one standing. In a world that disregards the body as a means of praise, you'll be in good company when you don't fit in. Misfits seldom do.
--J.P.
WORKOUT OF THE WEEK: 4 MOVES 4 GREAT ABS
If necessity is the mother of invention then simplicity is it's wise, older uncle. When it comes to designing good, productive workout routines, the best strategy is often the most basic. So this abs program -- devoid of any cheap gimmicks -- is an invention born out of simply knowing what works. Using proven, effective exercises for the upper abs, lower abs and obliques, you'll provide your midsection all the stimulus it needs to change in just minutes.
>> Do This. Perform these four exercises in the order listed without rest. Do each move to failure then move to the next one. Rest 30 seconds at the end of the last exercise then repeat 2-3 more times. Use this routine at the end of any workout or do it as a stand-alone routine. Allow 48-72 hours between sessions to allow for better recovery.
Double Crunch
Standard Crunch
Crossover Crunch
Reverse Crunch
>> For exercise descriptions, click here.
>> For exercise demonstrations, click here. (VIDEO)
EASY TO MISS
September 30, 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 same Jesus who would tell a good joke at night, 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.
Question for Friday: Did you see Jesus this week? Maybe in the Doctor that gave you the news of your blood sugar? Perhaps it was the homeless man who wanted nothing more than for you to look him in the eye? Friends, Jesus may not walk beside us like He did on the road to Emmaus, but He walks among us. Whether in school, work or the gym, let's remind each other not to miss Him, because it's easy to do.
Thankful to all of you for your faithfulness to Prayfit. You bless us. In Jesus' name, we train. Have a good weekend.
PRAYFIT TO RELEASE FIRST DVD New 33-day program available through Lionsgate Entertainment Dec. 6
On December 6, Lionsgate Entertainment will release PrayFit 33-Day Total Body Challenge to a global audience. The DVD will feature a 33-minute, bodyweight-only program that boosts strength, stamina and flexibility. The program's 33-day length is a nod to proven habit-forming behavior as well as the length of Jesus's life. "He gave us 33 years," says PrayFit founder Jimmy Pena, MS, CSCS. "Let's give him 33 minutes for 33 days, honoring the one who made us."
>> For the full story on the PrayFit 33-Day Total Body Challenge, click here. Or, to preorder immediately, visit Amazon.