Since 2009
THE PRAYFIT DEVOTION
PrayFit DVD No. 1 in Hot New Releases
"PrayFit: 33-Day Total Body Challenge" by Lionsgate is one of the hottest new releases on Amazon, one of the world's largest online retailers. The first DVD from PrayFit includes a complete exercise program, powerful devotions and a workout journal to track progress.
"PrayFit: 33-Day Total Body Challenge" by Lionsgate is one of the hottest new releases on Amazon, one of the world's largest online retailers. The first DVD from PrayFit includes a complete exercise program, powerful devotions and a workout journal to track progress.
More about the DVD ».
PrayFit Relaunches Website
In keeping with the season of renewal, PrayFit debuted a new-look website today. The new site features an upgraded aesthetic, better social networking tools and an embedded microsite to showcase PrayFit's first DVD project.
In keeping with the season of renewal, PrayFit debuted a new-look website today. Team PrayFit worked with developer Cary Scott to implement the extensive overhaul which features an upgraded aesthetic, better social networking tools and an embedded microsite to showcase PrayFit's first DVD project. Among the other changes... LISTEN: Now you can listen to a wide selection of PrayFit Daily devotionals, as read by founder Jimmy Pena. Click on LISTEN in the top navigation!
SHOP: Visit our updated store for new products, apparel, designs and colors with greater ease. Click on STORE up top to get started.
EVENTS: Interested in having PrayFit at your next church service or community event? Visit our new SPEAKING ENGAGEMENTS page for more info.
Check out the rest of our updates by giving the site a quick click-through. And be sure to use our update social networking tools at the top of each page to help us get more eyes on PrayFit in 2012!
>> What do you think? Visit our forum and let us know...
Exercise Faith
"To live an abundant life, exercise faithfully. To live forever, exercise faith."— Jimmy Peña
We're so excited, the Prayfit Daily returns next week! Please share us with your family and friends.
Blessings, Team Prayfit
"BUT MOM...IT'S JESUS"
"Behold, a virgin shall be with child, and shall bring forth a son, and they shall call his name Immanuel, which being interpreted is, God with us." — Matthew 1:23
Out walking with their parents on a recent winter evening, Prayfit VP Eric Velazquez's little Mya and Ella came upon a scene that they could not resist. It’s not often that you run into a nearly-life-size donkey and cow begging for you to hop on their backs, right? Passing on propriety, they sped by their parents, the wise men, jumped right into the large nativity, and made themselves at home. Faces full of delight...click! A moment is captured forever and in the next, cautiously put on Facebook for friends near and far to enjoy.
Their parents questioned the appropriateness -- Mya and Ella questioned their caution.
“But Mom, it’s Jesus!”
Where are we in this picture? In Matthew 8, Jesus says that unless we become like children we will never enter the kingdom of Heaven; a child’s faith -- so pure and trusting -- is necessary for a relationship with Him. As adults, bogged down with day-to-day issues, it’s easy to lose the child-like ease that intimacy with the Father brings. Knowing God's character, I believe it was not only okay for Mya and Ella to make themselves at home with Jesus, He’s waiting for us to join them.
--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.
SHOP & STAY LEAN Don’t let holiday shopping derail your healthy-living goals
“It’s the heart of the holiday shopping season: Malls are flooded, parking lots are jam-packed, and your inbox is overflowing with e-coupons,” says Dana Angelo White, MS, RD, PrayFit’s resident healthy-eating expert. “Whether you’re hitting up the food court or doing your shopping online, keep these tips in mind.”
Don’t…
…munch on free samples. The calories can add up fast.
…shop hungry. Eat a sensible meal before you head out to the store or sit at the computer.
…swig liquid calories. Large sodas and full-fat peppermint lattes can have as many calories as a meal.
…go overboard on holiday goodies. Just because you can buy a 10-pound bar of chocolate shaped like a Christmas tree doesn’t mean that you should.
Do…
…resist the wafting smells from the pretzel and cookie stands. Save those calories for holiday parties.
…pack power snacks. Granola bars, fresh fruit, peanut butter crackers, and trail mix are good options.
…keep your mouth occupied. If you find yourself mindlessly snacking, chew sugarless gum or sip on a calorie-free drink.
…wash your hands before you eat, especially after a day of shopping.
>> For more healthy holiday tips, visit Dana’s Healthy Eats blog on the Food Network.
Dana Angelo White, MS, RD, ATC, is a registered dietitian, certified athletic trainer and owner of Dana White Nutrition, Inc., which specializes in culinary and sports nutrition.
BORN IN US
"When they saw the star, they rejoiced with exceedingly great joy."— Matthew 2:10
If you missed "Christmas Presence" last week, we talked about the shepherds and their efforts to see the newborn King. We agreed that their best was all they had to offer Him; our pacesetters if you will, and they made it. Can't you just see their cold breath and chests rising as they arrive? But today, let's focus on the one who didn't run. Though she trembled, Mary waited for the promise.
As I write this, a song by Francesca Battistelli called Born In Me is ringing in my ears. The chorus:
I'll hold you in the beginning, you will hold me in the end. Every moment in the middle, make my heart your Bethlehem, be born in me.
Isn't that what we want? For our hearts to be His Bethlehem? Born in us? When you and I walk into work or school, when we make dinner for the kids or visit a neighbor, we hold Him. We're His home on earth. Mary offered to God what she was denied at the inn; a vacancy. The shepherds offered to God the only thing they could; an audience.
As Christmas nears, let the ones who ran to Him, and the one who didn't run from Him, give us courage to do both.
–Jimmy Peña
PRAYFIT IN THE NEWS
>> PRAYFIT ON ITUNES: Yes, you can find PrayFit's 33-Day Total Body Challenge DVD on Amazon but did you know that you can also download it on iTunes? Now, you can sweat with PrayFit founder Jimmy Pena anywhere you can take your iPad.
>> CHRISTIAN POST: Jimmy Pena Talks 'PrayFit,' Healthy Holiday Tips
>> CROSSROAD MAG: PrayFit Stepping into Living Rooms This Winter
ARE THEY HERE YET?
"They went on their way, and the star they had seen in the east went ahead of them until it stopped over the place where the child was."— Matthew 2:9
This week, like many of you, we'll finally arrive at the home of family and friends to celebrate Christmas. Do you have "going home" traditions? We do too. One tradition my parents actually started during my college years was hanging a "Welcome Home, Jimmy!" sign at the house. When I got married, they added "& Loretta", and we've seen that banner for 16 years now. And no matter how quick our trip might be, that sign is waiting. It's seen its share of attics, but it brings Mom and Dad a lot of joy to pull that out of storage. That sign symbolizes Christmas, and that their children are almost home.
Beyond a doubt right now, celebration plans are almost ready in homes such as yours and of those you love. All the decorations have been hung, everyone's favorite dishes are being prepared and front room curtains are being impatiently pulled back to see if "they're here yet."
You know, I've often wondered if the star in the east was as much God's way to honor His son, as it was our way to find Him. Even though Jesus' time on earth was short, God knew how He'd be rejected, and of the cross that awaited him. So perhaps it was God's way to say, "I love you, Son" and in doing so said to us, "Here He is".
He loves us that much. And if we look forward to seeing loved ones, how much more does He? Because you see, someday God will send for us. And I like to think that after spreading the table for the great celebration and hanging the welcome-home banner across the door, the angels will pull back the curtain, peeking to see...are they here yet?
--J.P.
PRAYFIT RECIPE OF THE WEEK: ROAD TRIP SNACK: TURKEY & CHEDDAR PANINI
There's something about the crunch of a perfectly toasted panini that's hard to resist. But oftentimes, it ends up on the "do not eat" list for those of us trying to lean up or lose a few pounds. This recipe, however, is a healthier, protein-packed alternative that will serve you well, whether you're looking to build muscle, get lean or just recover from a tough workout.
Turkey & Cheddar Panini
2 slices Ezekiel Bread 2 tsp Dijon mustard 4 oz deli turkey 2 slices tomato ¼ cup baby spinach leaves 1 slice low fat cheddar cheese 1 tsp canola oil
>> Spread each slice of bread with mustard and assemble panini by layering turkey, tomato, spinach and cheese between slices of bread. Heat canola oil in a nonstick skillet over medium-low heat. Add panini and cook for 3-4 minutes per side, pressing down gently with a spatula. Cook until bread is toasted and cheese is melted.
Calories: 390 | Protein: 30 grams | Carbohydrates: 38 grams | Fat: 12 grams
CHRISTMAS PRESENCE
"So they hurried off and found Mary and Joseph, and the baby, who was lying in the manger."&mdas; Luke 2:16
"What do you give to someone who has everything?" That's a common question asked year after year by a countless number of people. But what do you give someone who is everything? Well, that original question was uttered only once by a small group of eyewitnesses. Maybe the Shepherds asked each other that very thing as "they hurried off "(v. 16).
Wait, did you notice that? Long before Jesus gave the lame the strength to walk, He had shepherds running. After the angel told them the news, I doubt they hung around the fields, or grabbed a bite to catch up on the latest herder's gossip. No, the news of Jesus had these shepherds high-stepping with hearts pumping. Were they unsure of what to give God? Perhaps. But they were ironclad-certain about doing their best just to get there. Showing up out of love, out of excuses and out of breath. What they lacked in presents, they made up with their presence.
–Jimmy Peña
ACTION! Yesterday, we reminded each other that "go" is still an action verb. Here are six more that will continue to help us build the PrayFit Nation
>> WATCH: To start PrayFit's new at-home DVD, click here. (Click here for the trailer)
>> JOIN: To hop in our now 7,000-strong community on Facebook, click here.
>> READ: To order PrayFit: Your Guide to a Healthy Body and a Stronger Faith in 28 Days, click here.
>> WEAR: To set yourself or a friend up with some cool PrayFit gear, click here.
>> TWEET: To follow us on Twitter, click here.
>> PRAY: To pray with other members of the PrayFit community, click here.
Please also be sure to use our social networking features — Recommend, Tweet, Share and E-Mail — at the top of each page if you see something you like or want to share with others.
"GO"
"He said to them, 'Go into all the world and preach the good news to all creation.'"— Mark 16:15
"Tell me, Jimmy, can you talk about some before and after successes?"
Of all the questions about PrayFit I fielded on the radio this week, that was probably the toughest to answer. Not because we don't have powerful testimonies of physical change, but like I told the host, "It's too early for a victory lap." Because honestly, the day health won't be a necessary battle will be the day it's no longer our responsibility.
But right now, during this "before" called life, our souls want to go places our bodies simply can't go. And because of that, sadly, our minds don't let our hearts even dream of living abundantly. Serve on the mission field? Laugh. Participate in a charity walk? Chuckle. Make it to church? Sigh. Our physical troubles have become spiritual warfare. We're soldiers of the cross who can't reach the battlefield.
Sure, someday we'll be rescued from a body that doesn't work, but until then, let's see what it can do for the cause of Christ. After all, His great commission to us -- "Go" -- hasn't changed. It's still an action verb.
–Jimmy Peña
YOUTHFUL STRENGTH
In addition to the typical monkey bar romps and lunchtime hoops, dedicated muscle strengthening is a good idea for kids. Training for strength, contrary to a commonly-held belief, does not interfere with a child’s growth or promote excessive musculature. In fact, even a minimal amount of strength training can be beneficial for a child’s bone density, muscle growth, coordination and motor learning. The Centers for Disease Control and Prevention (CDC) recommends at least three days per week of activities that include strengthening moves such as gymnastics, push-ups or jumping rope.
STRENGTH IN SPLINTERS
"Jesus said, 'It is finished.' With that, he bowed his head and gave up his spirit."— John 19:30
Playing baseball with wooden bats is the purest form of the game there is. The bat doesn't lie -- hitters' weaknesses are routinely exposed and hitters' strengths are more easily neutralized. These athletic implements, usually carved out of Northern Ash, are easily broken -- sometimes splintering dramatically -- either as a result of a bad swing, a good pitch, or some combination of the two.
Wood composites offer a stronger, albeit significantly more expensive option, for hitters looking to prolong the life of their lumber. These modernized bats are comprised of various woods and synthetic internal supports that allow them to perform like natural wooden bats but with a significantly longer lifespan. They provide a durability that typical wooden bats simply cannot. Still, the use of these repurposed trees for sport pales in comparison to the most notable, or notorious, wood in history -- the crudely fashioned posts used by the Romans to crucify Jesus. Two thousand years later, the image of the cross at Golgotha remains both evocative and empowering, a reminder that our fragility is divinely and miraculously reinforced by His.
It may be a technological triumph that composite bats offer the resilience needed to endure the rigors of constant wear on the ball field. But the strength to persevere in this life may be found in the simple, collective durability of the splinters of a cross.
--Eric Velazquez
COMPOUND MOVES If you are looking to build strength, devote your energy to multi-joint moves
The three most popular, widely-used lifts in the gym are the bench press, deadlift and squat. Referred to as “The Big Three,” these moves fall into a category of exercises called compound, or multi-joint, lifts. These exercises require movement at more than one joint, which means that more total muscles have to get involved to complete each rep. And the more muscle you work, the more muscle and strength you stand to gain. As a bonus, the more muscle you recruit on a given exercise, the more calories you burn. Finally, any measure of muscle gain will improve your metabolism since muscle is calorie-eating tissue.
Anyone looking to gain strength would be best served by doing compound moves, almost exclusively at first. Isolation, or single-joint, moves like curls, pressdowns, leg extensions or leg curls have their place in physique building, but they are secondary exercises that should only be implemented once you have built an adequate base of strength from which to work.
But The Big Three don’t stand alone in the strength-gain column. Here are a few more exercises that make you stronger in a hurry:
Barbell row Pull-up Dip Bodyweight squat Lunge Push-up
>> For exercise descriptions and videos, click here.
>> For more workouts and exercise tips, click here.
33-DAY TOTAL BODY CHALLENGE: Looking for a complete workout that includes compound movements? Pick up the PrayFit 33-Day Total Body Challenge, available now at Amazon. This at-home program provides everything you'll need to start training for faster results while honoring the One who made you. "We don't strive to be healthy in order to be loved by God," says PrayFit founder Jimmy Pena. "We strive to be healthy because we are."
A FLOOD OF HOPE
"When the dove returned to him in the evening, there in its beak was a freshly plucked olive leaf! Then Noah knew that the water had receded from the earth."— Genesis 8:11
It might seem odd during Christmas season to read about the flood, but if you live in sunny southern California, it's pretty appropriate this week. It won't stop raining. At all. Ever. Where's the nearest gopher wood vendor when you need him?
When Noah built the ark, those around him probably laughed and scoffed. But we all know the story. The ark was completed, then came two-by-two, and then the rain (a lot of it). A year later, the dove returned to Noah carrying hope; the olive branch meant land was near.
You and I just might be going through a flood this week. Sure, maybe not a literal downpour of rain, but caught in a torrent all the same -- up to our knees in doubt, our waists in worry, and our necks in fear. An olive branch to grab onto right about now would be nice, amen? A little break in the clouds maybe?
Well, it is Christmas time after all -- a reminder that the hope we need came in human form. And those ten little fingers and toes would eventually heal the broken, raise the dead and yes, calm storms. You know, if I'm not mistaken, I think it just stopped raining.
–Jimmy Peña
RECIPES OF THE WEEK: CRACKERS
Boasting one of the most palate-pleasing crunches in the world of snack, crackers are a fantastic low-calorie food -- not to mention the perfect complement to your favorite calcium-loaded cube of cheese. Try one -- or both -- of these healthier home recipes to create a kindler, gentler cracker to tote along to your next social gathering.
Parmesan & Oregano Crackers Makes 40 crackers 1/2 cup whole wheat pastry flour 1/2 all-purpose flour 1 stick unsalted butter, softened 1 cup freshly grated Parmesan cheese 1/2 teaspoon dried oregano 1/4 teaspoon kosher salt 1/4 teaspoon black pepper 1/4 teaspoon freshly grated lemon zest (optional)
Preheat oven to 350-degrees F. Combine ingredients in a stand mixer fitted with a paddle attachment – mix until dough forms. On a lightly floured surface, roll out dough to 1/8 to 1/4 –inch thick and use a cookie cutter to cut into desired shapes. Bake on a parchment-lined baking sheet for 15 minutes. Set aside to cool. Package or serve.
Nutrition Info Per Cracker
Calories: 32 ; Total Fat: 2 grams; Saturated Fat: 1 gram ; Total Carbohydrate: 1.5 grams ; Protein: 1 gram ; Sodium: 49 milligrams; Cholesterol: 6 milligrams; Fiber: 0 grams
Homemade Whole Grain Crackers Makes 40 crackers
2 whole wheat flour tortillas 1 tablespoon extra virgin olive oil Herbs and spices of choice (see ideas below)
Cut tortilla into small squares. Brush with olive oil, sprinkle with seasonings and bake at 350-degrees for 8 minutes. Allow to cool completely.
Seasoning Ideas: Poppy seeds and sea salt (pictured above) Fresh rosemary and black pepper (pictured above) Garlic and chili powder Fresh thyme and sesame seeds
Nutrition Info Per Cracker
Calories: 13 ; Total Fat: 0.5 grams ; Saturated Fat: 0 gram ; Total Carbohydrate: 1 gram; Protein: 0 gram ; Sodium: 33 milligrams; Cholesterol: 0 milligrams ; Fiber: 0 grams
>> GIFTING TIP: Serve up your homemade crackers with grapes, cheese and wine at your own house party or bring them along to the neighborhood potluck. Wrap them up in tins or decorative bags just like cookies, or give alongside homemade chutney.
BETHLEHEM ECLIPSED
"Where is the one born King of the Jews? We saw his star in the east and have come to worship him."— Matthew 2:2
Saturday night's lunar eclipse was as rare as it was spectacular. But if you're like me, you missed it. Chances are, we were all asleep, exhausted from work, school and some early Christmas shopping. It may have been a celestial phenomenon, but who has time for star gazing anyway?
It was 2000 years ago that God placed the star in the east to announce the birth of Jesus. But much like this weekend's early morning miracle, most everyone missed it. The calendar on Bethlehem's Blackberry was booked -- too busy, too stressed, too in control. Things had to get done and nobody else could do them. And yet, Jesus came to earth. Despite a limited live audience, life's main character was born.
Simply put, a lunar eclipse occurs when our world gets in the way of the sun.
Lord, may we never again let the same happen to us.
–Jimmy Peña
WORKOUT OF THE WEEK: Leg Day
The mark of a true gym warrior is the telltale hobble in the days that follow leg day. You see, as your calendar begins to crowd over the course of the week, the first thing to suffer is usually your workout schedule. And the first bodypart routine to get bumped is usually legs, due to the energy, focus and determination required to thoroughly and properly exhaust these large muscles.
Legs, however, offer you the best chance of the week to make a positive and drastic effect on your overall body composition. Because of the amount of muscle mass worked in a single, well-scripted leg routine -- like the one offered here -- you enjoy a greater caloric burn and hormonal response in the days that follow that workout. So do yourself a favor -- don't skip leg day. Ever. The long term benefits are too great to sacrifice for the sake of a few days of discomfort.
Perform these exercises in the order listed, allowing 90-120 seconds of rest between sets and exercises.
Leg Extension: 3 sets of 8-10 reps The leg extension is a single-joint move that targets the front of your legs without the assistance of other muscle groups.
Leg Curl: 3 sets of 8-10 reps The leg curl is an isolation move that zeros in on your hamstrings without any help from other muscles.
Leg Press: 4 sets of 12-15 reps The leg press is compound, multi-joint exercise that hits the quads, hams and glutes. Research shows that it is the best exercise to target the inner, tear drop muscle of the quad (vastus medialis). Despite what many trainers will tell you, no matter your foot placement, the leg press is not the best exercise for the glutes because you don't have full hip extension.
Smith Machine Lunge: 4 sets of 12 reps The lunge is a multi-joint move that works all major muscles of the leg while providing the added benefit of safety. And since the weight is locked in a predetermined range of motion, you don't have to worry about balance -- you can focus your efforts on simply pushing the weight.
Jump Squat: 4 sets to failure Capping off the workout is the jump squat. A plyometric move where you don't decelerate your momentum, but rather allow your feet to leave the ground on each rep. Plyometrics are an excellent "finisher" for this kind of workout as the jump squat will exhaust every last bit of fast-twitch fiber your legs have to offer.
FAST-TWITCH describes the muscle fibers most responsible for fast, powerful and explosive movements such as jumping or lifting weights. These fibers are also the ones most responsible for muscle tone.
GUMPTION
"Therefore I do not run like a man running aimlessly; I do not fight like a man beating the air."— 1 Corinthians 9:26
I'm definitely old-fashioned, but who reading this remembers tryouts? I thought of it yesterday when I asked, "Who won?" to a young boy and his mom as they came back from his soccer game. They replied, "Oh, we don't keep score. In this league, we don't keep score and everybody plays." Hmm. I tried to hide my confusion, but had she replied in Yiddish it would have made as much sense.
You know, if Paul were in sports, I think he would have enjoyed keeping score. The way he talked of disciplining his body like an athlete, or how passionately he wrote of running the race. Something tells me, Paul would have understood the "thrill of victory and the agony of defeat." Of course, Paul would be the first person to teach us of grace and forgiveness, but a record of wrongs is not the issue at stake. The issue is more about the kind of fight we have in us for the faith, as well as for the body. Like Paul, it's time to follow our instincts.
Truth be told, if our health was required for Heaven, well, we'd be in bad shape. And if God kept score on our day's losses, we'd lose. But it's because of those things that we might as well toughen up. Who knows how effective we could be for the kingdom if we exercised a little more Godly gumption. Not in order to win favor, but because we have favor.
Oh, and I have to report, as my neighbor disappeared into her home, the little boy stuck his head out the front door, put his hand up to the side of his mouth as if to tell me a secret from across the street: "We won 11 to nothin'!" he yelled with a whisper. Atta boy, I thought. Gumption. He's a carrier. And so are you.
–Jimmy Peña
WEEK IN REVIEW Revisiting a week's worth of faith and fitness
Faith
>> READING LIPS: Showing the light in a world of darkness
>> NOW WHAT?: Abraham, Moses and Joshua asked. Shouldn't you?
>> WHEN HE KNOCKED: No need to clean up to take a bath
>> GOD WILL COME THROUGH: When in doubt, look up
Fitness
>> WORKOUT OF THE WEEK: Push-ups and planks
>> MEMORY FOOD: What super fruit can boost your ability to remember stuff?
>> RECIPE OF THE WEEK: Sauteed kale
>> PORTION CONTROL: How to eat 22% less this holiday season
GOD WILL COME THROUGH
"He rained down manna for the people to eat, He gave them the grain of heaven."— Psalm 78:24
God came through. When His people were in the desert; manna. When Noah opened the ark's window; an olive branch. If you're like me, you're waiting on something. Maybe it's a promise to be kept, a letter to arrive, a phone call. Whatever it is, let's remind each other that while the world can be unfair and people forget, God delivers. Oh, we might not be waiting for a dove to signal land, or bread to fall from the sky, but look up -- God will come through.
--Jimmy Peña
PORTION CONTROL
Want to cut back on how much you eat this holiday season? Try reaching for...a smaller plate. Brian Wansink, a Cornell professor and author of Mindless Eating, suggests using a smaller plate, and serving the meal from the stove, not from the dining table. “Our research shows you eat 22% less on a 10-inch than on a 12-inch plate.”
Source: Harvard Health
WHEN HE KNOCKED
"Here I am! I stand at the door and knock. If anyone hears my voice and opens the door, I will come in and eat with him, and he with me."— Revelation 3:20
It was a typical day when Jesus knocked on my heart's door. I wasn't expecting company, so when He knocked, I hesitated. Looking through the peep hole, I wasn't exactly sure what to do, so I paused. Again, He knocked gently. As I slowly opened the door to invite Him in, I admit, I was a bit embarrassed at what He walked into. I had plenty of grudges lying around, and the smell of fear lingered heavy in the air. Quickly trying to clean the place up, I asked if I could get Him anything, but He just made his way through the halls. (He seemed to know His away around.)
He first walked by my room of regrets. "Ugh, why didn't I keep that door closed?", I grumbled. Then my shoulders drooped when He saw all of the corners where I stood in compromise. "I'm sure He'll want to leave now", I resigned.
But the next thing I knew, we were in the backyard. I seldom went out there. He led me to the garden of Grace that He himself had planted. He said this garden will never die, and that I should spend time there each day. I nodded.
Then to my surprise, when we walked back inside, everything was made new. What was once a den full of doubts had become a living room of faith. It even had a new room; a Master bedroom. He said if I'd let Him, that's where He'd stay.
I'm so glad I let Him in that day. He's the resident king in the castle of my heart. I don't always act like I know that, but He shows me the garden everyday. And I nod.
--Jimmy Peña
>> IN CASE YOU MISSED IT: Today marked the official, global release date of PrayFit's 33-Day Total Body Challenge DVD byLionsgate. View the trailer by clicking here, or order yours immediately by visiting Amazon. Share the news with your pastors, small groups, friends and relatives!
RECIPE OF THE WEEK: SAUTEED KALE Go green with this health-filled, spicy spin on kale
Serves: 4
Ingredients: 1 tablespoon extra virgin olive oil 2 bunches kale, trimmed and chopped 2 cloves garlic, minced 1 tablespoon balsamic vinegar Sea salt and freshly ground black pepper to taste
Directions:
Heat oil in a large skillet over medium-high heat. Add kale, season with salt and pepper and sauté for 2-3 minutes. Add garlic; reduce heat to medium and cook, turning frequently for an additional 5 minutes. Add vinegar and continue to cook until kale is just tender, about 5 minutes more.
Nutrition information per serving: Calories: 103 Total Fat: 3 grams Saturated Fat: 0 grams Carbohydrate: 15 grams Protein: 5 grams Cholesterol: 0 milligrams Sodium: 125 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.
>> For a printer-friendly version of this recipe, click here.
NOW WHAT?
"He has made everything beautiful in its time."— Ecclesiastes 3:11
Now what? Have you ever asked yourself that? If so, you're not alone. It may not comfort you to know that this ham-and-egg writer has asked himself that question many times, but a few others you might recognize probably have too. Who comes to mind? Abraham when he reached the altar with Isaac, Moses when he reached the sea, or Joshua when they finally reached Jericho. The same question they whispered to themselves after being obedient was the same question the enemy shouted when Jesus was on the cross: Now what?
In response, God left Heaven's hall for Bethlehem's stall. He then climbed out of his crib and onto the cross. He became the answer to our biggest question and our direst need. Are you facing a 'now what' moment? Maybe your health is taking a wrong turn or the job you wanted is already filled. Whatever you're dealing with, the next time you look up at the stars, think of Abraham. When you run into a sea of obstacles and walls too tall to climb, remember Moses and Joshua. Just like you, their question just before the miracle was 'now what?'
--Jimmy Peña
MEMORY BOOST: GET THE BLUES
Eat one cup of blueberries, three times a week for better memory. "Blueberries," according to Johnny Bowden, PhD, CNS, author of "The Most Effective Ways to Live Longer," "are the ultimate memory food. They are loaded with compounds that fight both oxidation and inflammation in our brains."
READING LIPS
“Let your light so shine before men, that they may see your good works and glorify your Father in heaven.”— Matthew 5:16
To a lot of people, the cliche "Actions speak louder than words" means something. But if you can't hear, it means everything. I thought of that the other night while sitting outside of Trader Joe's grocery store with my lab Josey. She and I have become somewhat of regulars outside of the exit door. Well, at this particular Trader Joe's, there's a very nice man (we'll call him Matt) whose worked there for years. He mans the cash register, stocks shelves, and is often outside helping organize shopping carts. I've never seen Matt without a smile on his face. Seeing Josey, he walked over to us, knelt down and began to give her love as he often does. I grinned in appreciation, then noticed a mother and her small boy holding hands walking up behind him. Cue the lesson.
"Excuse me...why is the light off?" I looked up at them before glancing back to Matt. Speaking a little louder she said, "Excuse me, sir..." Now, at this point, Matt was getting Josey good behind the ears (and she's milking it of course) until the woman tapped Matt on the shoulder. He turned as he stood up, and she repeated herself, "I'm sorry to bother you, but my son is curious why the light is off on the side of the building." The two simultaneously pointed up to the marquee, which by that time of night should already be on. Matt looked up, nodded in recognition and then enunciated as deliberately as he could, "Light. Off."...then the three of them walked inside together.
Please forgive all the detail, but that night I was at a loss for words. See, like Matt (deaf since birth) the world can't hear us. And like the little boy and his mom, you and I have to show them the light. Our actions mean everything. We can say what we want, but unlike Matt, people don't read lips. (Thank you Lord for putting us on that bench).
Well, a block away from the store, I turned back. The light was on. Only because someone who could see decided to show someone who couldn't hear.
--Jimmy Peña
Question: How will we shine light in a dark world this week? How can our attempt to care for our health be one small way we do that? Please share your comments below.
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.
RATE OF FAILURE
"I do not set aside the grace of God, for if righteousness could be gained through the law, Christ died for nothing!"— Galatians 2:21
Much is made of the failure rate in baseball. A successful hitter, it is said, fails to get a hit seven out of every 10 trips to the plate. Despite this otherwise abysmal statistic, those who perform up to such a strict standard are held in high regard. The familiar sound of bat meeting ball is met by a chorus of applause, the hitter greeted by high fives and offered hands of affirmation by teammates upon his return to the dugout. The spoils of a job well done.
In our walks with God, the only measure of success -- the perfection of Christ -- makes failure a certainty. More often than not, despite our best efforts, we will swing and miss at opportunities to glorify God in how we live, work and play. Still, despite no quantifiable measure of achievement and no earthly rewards to be won, we test ourselves, training for a contest in which the outcome has already been determined. Because we know that someday, no matter our rate of failure, we too will be greeted -- not by the roar of the crowd but by choirs of angels. The spoils of a life redeemed by grace.
--Eric Velazquez
LIFE AND TIMES OF AN AGING ATHLETE What does science have to say about your ability to train into your 40s?
Aching backs, ailing knees and rapidly-declining energy levels. Once you hit your 40s, these may be a few of your least favorite things, perhaps even to the point of discouragement. Why train if I can't do it the way I did 20 years ago? Well, science has plenty to say about that. According to Jim Stoppani, PhD, co-author of "PrayFit: Your Guide to a Healthy Body and a Stronger Faith in 28 Days," some of your best years may be ahead of you yet.
Researchers at the University of Central Florida (Orlando) placed untrained men and women between the ages of 18 and 40 on a 12-week periodized, twice-per-week, strength-training program for their non-dominant arm (the opposite arm served as a control). All three groups gained about 20% more muscle on their arms. The only benefit of being younger was the ability to gain slightly more one-rep max strength on the preacher curl. The older the subjects were, the more strength and muscle size they had when they started the 12-week program. Typically, the more strength you have, the less strength you can gain.
"There really is no difference in the ability to gain muscle size as you age, at least up to 40 years old," Stoppani says. "You may find it tougher to increase one-rep strength but you are likely stronger at the beginning of a program than younger trainers are. It really is never too late to start lifting weights."
>> Why not get a head start on banking some of that strength now? Try this at-home bodyweight program for starters, or visit JimStoppani.com for detailed, member-exclusive workout plans.
AVENUE OF AFFLICTION
"In the day of prosperity be happy, but in the day of adversity consider God has made the one as well as the other."— Ecclesiastes 7:13-14
On the treadmill to my right, walked a man maybe 80 years old; on the one to my left, a teenager with a disability. The three of us huffed and puffed, each with a window overlooking a busy intersection -- sort of a fitness fishbowl, if you will. Each stoplight ushered in a new array of commuters and though every once in a while we'd capture the attention of a driver or two, one vehicle in particular caught mine.
But first, isn't it interesting that you really don't know what motivates someone? Some things you just can't see. You can only see the result. Oh sure, while the dashboard on my treadmill might give me distance, it doesn't know what it took to get me that far. Pastor Chuck Swindoll wrote, "Although this journey along the avenue of affliction is unpleasant and unappealing, it is inevitable. Working through the hurt is essential if we hope to become effective for God."
To be effective for God. Isn't that the goal both physically and spiritually? And since we know that nothing hits us without Him allowing it, it's a compliment that He believes we can work through the hurt. Or better yet, we're never in pain alone. So as I stepped in between the two bookends of life on my left and right, it was a comfort to know the steps God took to see me through mine. (Lord only knows what was inside their hearts-the history, the pain, the drive,- but whatever it was, they walked).
And oh yes, I almost forgot. The car that got my attention? An Official Vehicle of the Department of Aging. Somehow, the three of us "vehicles" could easily relate. Wow. Can't you just hear the applause of Heaven? Listen closely, take courage and keep going. Because thankfully, the road we're on as believers? It's an incline.
--Jimmy Peña
CARBS: CHOOSE WISELY
While PrayFit isn't completely against low-carb dieting, we stress the importance of choosing the proper types of carbohydrates to fuel your training and other daily activities. Carbs are, after all, the body's preferred fuel source, so extended or extreme deprivation can backfire for dieters as well as the companies that stake their futures on no-carb schemes. Case in point...
"The low-carb diet craze reached its peak in 2004, with far fewer people following diets like Atkins and South Beach in subsequent years," according to John Robbins, author of Healthy at 100: The Scientifically Proven Secrets of the World's Healthiest and Longest-Lived Peoples. "On August 1, 2005, Atkins Nutritionals, Inc., filed for bancruptcy court protection."
Remember, the key is to control refined sugar, not to overly restrict healthy complex carbohydrates. Refined sugars, such as those found in sugary drinks, white bread and candy, digest quickly and spike insulin levels, which can cause the body to store fat. Complex carbs, such as those found in whole grain foods, fruits and vegetables, digest more slowly and provide slower, steady streams of fuel to cells.
Source: Healthy at 100 by John Robbins
KEEPING HOUSE
"Therefore keep watch because you do not know when the owner of the house will come back."— Mark 13:35
My wife Wendy and I live in a house of toddlers which means that at any given moment, our little home can look like hurricane-force winds blew through, tossing about everything that isn't nailed down. Toys are scattered, clothes are strewn over the furniture and...is that string cheese ground into our rug? We try, sometimes to no avail, to keep up with our cyclical mess.
However, once I get word that my mother-in-law is coming to visit, a new side of me emerges -- an unrelenting, super-cleaning alter ego that is intent on spot-shining the house into model-home glory. You see, not only did she and my father-in-law help us buy this place, but Ethelmarie keeps a pretty tidy house. And while she may not be bothered by the mountainous pile of juice cups in my sink, I still don't want her to see them. So my inner Mr. Clean -- the one that speedily washes fingerprints from windows and mops floors -- really only comes out when I know she's stopping by. And while her visits are usually announced, we love that she will occasionally just pop in. As a result, Wendy and I are now doing our best to keep the house Ethel-ready at all times, managing the maelstrom in small, daily increments (as much as Mya and Ella will allow, that is.)
We all have houses to keep -- both brick-and-mortar and flesh-and-blood -- that can benefit from daily attention. And you never really know when company's coming.
Lord, we are so grateful for the bodies that house our souls and do not take lightly that we were made in your image. Please help us find the daily motivation to be faithful stewards of the physical gifts we've been given. Amen.
--Eric Velazquez
>> Commit: Log on. Today, join other PrayFit readers at our online community by going to www.prayfit.com/forum. Here, you can create a free-form workout journal that you can update on a daily basis. Journals are routinely featured on PrayFit’s home page and shared with our various social networks. As the research would indicate, those keeping journals at PrayFit.com report having an easier time of sticking to a workout routine because they know that others are reading up on their progress. The authors of a recent study cited recommended the following types of websites for the best results:
--Sites that encourage accountability by asking users to consistently record weight, exercise, and calories consumed
--Sites that include tailored or personalized information
--Sites with interactive features that allow users to communicate with each other and with nutrition and exercise experts
--Sites with accurate health information
527 million >> Dollars made by Nutrisystem.com in 2010
23.8 >> Percentage of dieters that used a weight loss website in 2010
Source: Market Data Enterprises
WORKING BACKWARDS
November 29, 2011Read: Matthew 6
"But seek first his kingdom and his righteousness and all these things will be given to you." --Matthew 6:33
Losing stuff is easy. It's finding it again that takes a little work. But what do we do? We work backwards. Be it car keys, a book, maybe a wallet -- we retrace our steps until...ahh, the lost is found.
You know, I think that's the way God intended us to live. He said to Seek first His Kingdom because He wants us to secure our future, and sing "Blessed Assurance" for a reason. When you look at it that way, you and I are just working backwards. After all, why would He ensure our final step, only for us to be unsure of our next one?
So if you're facing tough times, do just that: work backwards. Misplaced your courage? Lost your will for a healthy life? You'll find both what you've lost and what you're looking for, if you re-trace His steps and stop at the cross.
--Jimmy Peña
THE SECRET LIFE OF PROTEIN
Almost universally, higher-protein diets are associated with greater muscle mass. While it's true that hard-training individuals should consume more protein to maximize muscle recovery and growth, protein also helps you to stay lean. A recent study published by the American Society of Nutrition showed that dietary protein stimulated thermogenesis (fat-burning) and promoted satiety more than high carbohydrate meals. While casein and soy protein were found to be more filling, fat-burning was higher after consuming whey.
Researchers at Skidmore College also found that when subjects followed a high-protein diet for eight weeks they lost significantly more body fat, particularly abdominal fat, than those following a low-carb/high-fat diet.
Minimum recommended daily allowances for children range between 16-28 grams per day. Healthy male adults should aim for 45-63 grams per day, while females should strive for 46-50 grams. Pregnant? You may need 60 grams per day for your growing baby. Protein requirements vary, of course. If you workout regularly or at higher intensities, you may need more protein -- up to 1-1.5 grams per pound of bodyweight per day -- to help rebuild muscle and keep your lean body mass in healthy ranges.