Since 2009
THE PRAYFIT DEVOTION
You, He Knitted
"You knit me together in my mother’s womb." --Psalm 139:13
Read: Psalm 139
God spoke, and there was light. He breathed the stars in space and put the moon in place. But you? You, He knitted. Imagine, the God who filled the oceans with water made your eyes to blink. After spraying the cosmos with trillions of galaxies, He gave you goosebumps. (And then you did the same to Him.)
--Jimmy Peña
WORKOUT OF THE WEEK: Build, Burn
Try the following workout to jump-start your week. Build muscle, burn calories...all at your own pace. Everyone has a "best." What's yours? That's what your effort should be everyday. Walk in place with high knees - 1 min. Jog in place - 1 min. Jumping jacks - 1 min. Jog with high knees - 1 min. Rest 30 sec. Push-ups - 30 sec. Straight-arm plank - 30 sec. Standard plank - 30 sec. Push-ups - 30 sec. Rest 30 sec.
Repeat the entire sequence 2-3 times. Perform this workout up to three times per week, allowing 24-48 hours between sessions. For your push-ups, regardless of what type you are doing, count your reps and strive to increase that number from workout to workout.
DVD: Looking for a new program to speed your gains along in 2012? Try the PrayFit 33-Day Total Body Challenge DVD by Lionsgate.
Go Ahead & Follow
"Before the mountains were brought forth...from everlasting to everlasting you are God." --Psalm 90:2
Read: Psalm 90
Someone from tomorrow is praying for me today. (Come again?) Well, like many of you, I have friends on the other side of the world. And yesterday they asked me if they could be praying specifically about anything, and it hit me. I'm sitting on Thursday, they're conquering Friday. I wanted to say, "What's it like tomorrow?"
When Mary Magdalene and Mary the mother of James arrived at the tomb, they were told to go tell the disciples and Peter that Jesus had risen, and "He is going ahead of you into Galilee. There you will see him, just as he told you." (Mark 16:7) Imagine the moment. Yesterday He was dead and gone, today He's alive, and He has just walked the road they needed to find Him. The path is safe.
Wow. If we can pray for each other from different time zones, how much comfort does it bring us to know that God is timeless? He's not only alive in us, but He's been where we're going. Yesterday is dead and gone, but Jesus lives. So go ahead and follow. Someone from tomorrow is praying for you today.
--Jimmy Peña
NEWS: This week, PrayFit's 33-Day Total Body Challenge DVD (Lionsgate) was featured on Beliefnet.com, a faith-based website that reaches over 5 million visitors per month. Click here for the news, then visit our new Press/Media page for related PrayFit hits!
AUDIO: Click here to hear some of PrayFit's most powerful devotionals, as read by author and founder Jimmy Pena.
VIDEO: Not sure how to do some of the exercises we discuss here on PrayFit? No worries. Visit our YouTube page for video demonstrations of many of the at-home moves from our book and DVD.
SUBSCRIBE: If you're not already one of the thousands receiving the PrayFit Daily in your inbox, we urge you to subscribe. Click here to start receiving this free, daily resource, chock full of scripture readings, devotionals, workout plans, recipes and more. (Then urge your friends to do the same...)
NETWORK: "Like" us on Facebook and "follow" us on Twitter to get the latest news, key links and more, or join our forums to start interacting with other PrayFit members today!
PrayFit Featured on Beliefnet
One of the nation's premier faith-based websites, Beliefnet.com, featured PrayFit's 33-Day Total Body Challenge DVD (Lionsgate) this morning. Beliefnet, according to its website, is "designed to help people meet their own religious and spiritual needs" and "provides information, inspiration, community features, video and more."
Beliefnet has become an internet juggernaut, capturing nearly 6,000,000 unique visits per month.
"To have our DVD recognized by such an influential website is no small feat," said Eric Velazquez, PrayFit's VP and Editorial Director. "It reaffirms the fact that Jimmy's message of health and fitness as a means of praise are sorely needed in the church and in families everywhere."
PrayFit's first DVD has drawn praise from a number of media outlets since its release in December and has spent 30 days in the No. 1 spot of Amazon's hot new releases in faith & spirituality.
>> BELIEFNET: PrayFit's 33-Day Total Body Challenge (includes video)
Run Your Route
"But Jesus stooped down and with His finger wrote on the ground." --John 8:6
Read: John 8
Question: What do the most gifted, talented football players in the world have in common? Seeing as it's Super Bowl time, I thought I'd ask. Is it their speed? Strength? Endurance? No. It's much simpler actually. They huddle before every play. If they didn't, the receivers wouldn't know where to run, the linemen wouldn't know who to block, and the poor quarterback would be left to scramble for his life. Imagine the chaos, not to mention the penalties. Sure, even though everyone knows the end zone is the ultimate goal, they still have to stop, get their routes and execute.
As Christians, our ultimate prize of Heaven isn't based on our performance. Jesus paid the price and defeated the enemy for us. But our daily walk to victory would be so much more fulfilling, rewarding and effective if we stopped each day to talk and listen to Him. Remember the verse of Him writing in the sand? Try to imagine Him doing that each day for you and me. With a nail-pierced hand, He writes our routes to show us how love wins.
--Jimmy Peña
EXERCISE IN FOCUS: Jump Squat
Our gym-focused Workout of the Week targets your legs and shoulders. One of the most difficult yet beneficial exercises in that routine is the jump squat. This plyometric move recruits fast-twitch muscle fibers in your legs, which are the ones most responsible for explosive strength. Mastering this exercise can help to drastically improve your leg size and shape, strength on other squat-based exercises and boost overall athleticism.
PRAYFIT IN THE NEWS: The world wide web is abuzz with reviews of the PrayFit 33-Day Total Body Challenge. See what the press is saying here.
It Took a Funeral
"The one who believes in me will live, even though they die." --John 11:25
Read: John 11
If anyone had the right to claim credit for the phrase "Today is the first day of the rest of my life" it was Lazarus. Four days gone. Entombed. Lazarus was dead. Then he wasn't. If any day felt like the first to him, this was the one. But it took a funeral to make him feel alive.
You and I are no different. Well, we don't cheat graves, but we are called to die each day, to ourselves. But we can't talk about death without including every aspect of life. Our minds: how we think. Our motives: selfish and proud. And our bodies: how we nourish His temple on earth. If we strive to be obedient in everything including, say, our approach to food, we live better. Conquering our daily life of health requires a daily death of self.
It's tough to live in a grave. Ask Lazarus. His best day was his first day, and so is yours. And it begins at a funeral.
--Jimmy Peña
THE IMPORTANCE OF "PRAY" IN PRAYFIT Research reinforcing the connection between physical and spiritual health The name "PrayFit" isn't an accident. We believe that a deeper connection with the Lord -- which is achieved through daily reading, prayer and fellowship -- is central to your ongoing quest for a healthier body. A recent story lends credence -- actual lab-coat-and-bar-graphs kinda credence -- to this fundamental truth.
A study funded by the National Institutes of Health (NIH) found that individuals who prayed daily were 40 percent less likely to have high blood pressure than those who didn't pray regularly. And a 2011 study of inner city youth with asthma found that those with regular prayer lives exhibited fewer and less severe symptoms.
But the floodgate of research showing the correlation of spiritual and physical health doesn't stop there. Read the full story from the Huffington Post by clicking the link below.
>> HUFF POST: Why People Who Pray Are Healthier Than Those Who Don't
Crusaders
"Lift up your eyes on high and see: who created these?" --Isaiah 40:26
Read: Isaiah 40
What would your super power be? I know, it's kid's stuff, but somehow that question still makes it to the grown-up table. So let's pretend. Would you travel through time? Gain super strength? Or maybe my favorite -- you'd fly. C'mon, how many of us have ever wanted to swoop down and save the day?
But we can't. We can't find the car keys let alone leap tall buildings. Saving the day will just have to wait. But we should remember that while we're not caped, we are crusaders -- crusaders flanked by angels, sent to protect the only thing that will eventually fight gravity and win: our souls.
So if you're feeling grounded and restless, that's okay. This isn't home. You and I were meant for a land far, far away. All we need to do is wait for our Hero to say the day. And guess what? We'll rise up with renewed strength and fly.
--Jimmy Peña
P.S. Speaking of heroes, I'd like to share with you that my dad, Jerry Peña, has lost 40 lbs over the last 5 months. He's done it simply by eating less and walking a little more. And if he strolls by you, just know, there goes my hero on earth. Way to go Pop. I love you.
NUTRITION TIP: A Little White Lie? By Emily Ann Miller, MPH, RD
A number of people I have counseled in nutrition are confused about the differences between brown sugar and white sugar. Some believe that brown sugar is healthier, using the logic that brown (whole grain) bread, rice, and pasta is better than the white (refined) versions of those products.
Actually, brown sugar is virtually equal to white sugar in calories and nutrient content. The only difference is that molasses has been added to brown sugar, which gives it its color and distinct taste. They key to maintaining a healthy weight is to use both types of sugar in moderation.
Emily Ann Miller, MPH, RD is a registered dietitian and works at a Washington, DC-based independent, nonprofit science organization, where her work is currently focused on environmental and policy solutions to obesity prevention. She also speaks to groups about health and nutrition and provides nutrition education to patients at a free medical clinic that serves low-income, uninsured adults in the Washington, DC area. You can view more of Emily’s nutrition tips and updates by following her on Twitter, @EmilyAMillerRD.
PRAYFIT 33: Have you committed to take the PrayFit 33-Day Total Body Challenge? Order your DVD today to start this home-based, body-and-soul makeover, led by PrayFit founder Jimmy Peña. Then, keep up with the rest of the community, or just share your daily progress, at the PrayFit forums. "In just 33 minutes a day for 33 days, we can honor the one who gave us 33 years," Jimmy says.
PrayFit in Los Angeles Sentinel
"PrayFit: 33-Day Total Body Challenge," by Lionsgate, is the first DVD effort from exercise physiologist Jimmy Pena -- but it's not his last. Pena has scored a hit with this first foray into home workouts, with the disc reaching No. 1 on Amazon's list of hot new releases in faith & spirituality. Today, the Los Angeles Sentinel printed an interview with Pena in which he discusses the DVD and PrayFit's overall commitment to greater faith and fitness.
>> LOS ANGELES SENTINEL: PrayFit Improves Body and Spirit
>> For more of PrayFit in the news, visit our Press/Media page.
His Idea
“God’s strong name is our help.” --Psalm 124:8
Read: Psalm 124
If possible, forget the idea that when we're healthy, we're better at work. Try to ignore the fact that when we take care of ourselves, we're better for our families, kids and spouses. Block all that out for a second. Focus on this short and simple command: "Honor God with your body." Vain, you say? Petty? Too temporary? It would be if it were my idea. But it isn't. It's His.
Recently at church, we sang praises. We listened to a sermon about the importance of praise. Then we offered Him praise through the giving of our tithes and offerings. All good. All expected. All right. But then the Pastor returned to the podium, rubbed his belly and jokingly bragged about the oversized meal and game he was about to enjoy. He even prayed that it wouldn't be too healthy. I found myself squeezing my wife's hand.
Now, maybe I'm sensitive. I admit, perhaps my feelings are exposed because my life's work revolves around health as a way to praise God. But friends, listen up. Our best effort at health is not a good idea because of the benefits it brings, it's a good idea because God said it. In the end, we're not loved because we're successful at it, nor because we plead forgiveness if we fail at it. He loves us regardless. But shouldn't we be doing one or the other?
--Jimmy Peña
WORKOUT OF THE WEEK: Shoulders & Legs
Many of our workouts are geared for the living room, but for those of you that are gym-goers, this one's for you. An odd combo you may not be used to involves training legs with shoulders. But we think you'll enjoy it as much as we do. You're going to hit legs first then attack shoulders. The top-to-bottom approach is so satisfying we think it just might become one of your go-to routines for two areas of your body that are important for different reasons.
With your shoulders, greater muscle tone goes a long way toward defining your torso's silhouette, giving the appearance of a smaller waist. But regular training of your shoulders is also a great way to bolster your resistance against injuries that can spring up suddenly with these complex, yet delicate joints. And training your legs intensely not only has tremendous athletic benefits -- those who are stronger on the squat tend to perform better on sprint and agility drills -- but these large muscles help your body to burn more total calories, both during and after your workouts.
Try this routine and post your responses in the comments below or at our forums.
Legs Squat (Smith or free-weight) - 4 x 6,8,10,12 Leg Press - 4 x 8,10,12,15 Romanian Deadlift - 4 x 10,12,15,20 Jump Squats - 4 x 20
Shoulders Overhead Press - 4 x 6,8,10,12 Upright Row - 4 x 8,10,12,15 Dumbbell Lateral Raise - 4 x 10,12,15,20
--Prior to training, perform a dynamic warm-up to raise your internal body temperature and to prepare your joints for the work ahead. Try 5-10 minutes of running in place, jumping jacks and jump rope, for example. Then, do a few light sets of the first exercise for each bodypart before your "working" sets.
NOTE: You'll notice that, on most exercises, the target number oreps increase with each successive set. This is called a reverse pyramid. This allows you to lift the heaviest weight early in the set, when your strength levels are highest. Then, as you fatigue, you can lower the weight to allow for more reps, which recruit additional muscle fibers and provide additional blood flow. This also adds volume to the workout, meaning more calories burned during your time in the gym. For each rep range listed, select a weight that brings about failure at that number. Failure is the point at which you can no longer complete clean repetitions on your own.
EXERCISE DESCRIPTIONS: To see some of these moves in action, visit exrx.net, one of the web's largest resources for exercise demos.
Pledge Allegiance
"...and by His stripes we are healed." --Isaiah 53:5
Read: Isaiah 53
Driving along the canyon in Los Angeles this week, I came across a tall, old tree in the front yard of a beautiful home. Next to the tree stood an equally tall flag pole. Now, most days I probably wouldn't have noticed, but as I went by I realized the flag was tangled around some branches, evidence of some recent high winds. Now, you may be just like me, but something stirs inside when I see the stars and stripes helpless like that. I don't know, but our symbol of freedom shouldn't be stuck to a tree. It was wrapped so tight in fact, I literally said to myself, "Oh, someone has to climb up there."
With amazing pity for my crimes and yours, our Freedom willingly crawled up that old rugged cross. We were helpless, so someone had to climb up there. And Jesus, with His scars and stripes, embraced it.
--Jimmy Peña
PRAYFIT: WEEK IN REVIEW Use this quick-access guide to the week's greatest hits
>> WHO WANTS THE BALL?: If God had a blackboard, He'd mark our path straight to the cross
FITNESS >> WORKOUT: Use this mini-program to build strength and shape in your calves
>> TIPS: Courtesy of Health.com, 51 ways to fight fat
>> RECIPE: Roasted Brussels Sprouts with Apples and Onions
>> STATISTICS: How closely related are obesity and heart disease?
33 DAYS: How have your New Year's resolutions held up? We're eyeballing the end of January (and heading into the weekend) and some of you may be starting to see your motivation wane. We've got just the cure. Jump start your routine all over again with our 33-Day Total Body Challenge DVD (Lionsgate Entertainment), hosted by PrayFit founder Jimmy Pena. This structured routine calls for 33 minutes a day for 33 days, honoring the One who gave us 33 years, and includes weekly devotionals to inspire and invigorate your efforts. Click here for more information!
He's My Brother
"Then I sent Moses and Aaron..." --Joshua 24:5
Read: Joshua 24
A great friend and mogul said to me yesterday, "I believe God puts people in your life to help show you where you're going." His statement couldn't have been more true about the day nearly seven years ago when I met then writer extraordinaire and future PrayFit VP Eric Velazquez. Little did I know that when I shook Eric's hand in the offices of Muscle & Fitness Magazine, God was showing me where I was going.
In the context of PrayFit, if I could humbly assign Eric a biblical counterpart, it would probably be Aaron. If you're thinking, "Aaron! Yes, of course! Aaron...wait...who's Aaron?" well, that helps my point. Aaron was Moses' brother. Often overlooked, but when Moses was in need, God sent Aaron. Moses stuttered, so God delivered. Aaron 'spoke well' and they became a team.
So please allow me to use the comparison to publicly acknowledge Eric and his selfless, often invisible, critical and fantastic work he does day in and out. If it weren't for Eric, there would be no daily message. If he's not writing amazing articles for the biggest fitness magazines in the country, or inspiring people to grow closer to the Lord and healthier in the process, he's smoothing out my stutter. He's my brother, and we're a team.
If you've been following PrayFit for any length of time, please help me in publicly thanking Eric for who he is and what he means to us all.
--Jimmy Peña
HEALTH FACTS, BY THE NUMBERS The AHA's most recent report on obesity and its ties to heart disease
149,300,000 - Number of U.S. adults (age 20 and older) that are overweight or obese
33.7 - Percentage of U.S. adults (age 20 and older) that are obese
23,600,000 - Number of U.S. children (age 2 to 19) that are overweight or obese
16.9 - Percentage of U.S. children (age 2 to 19) that are obese
33 - Percentage of U.S. adults that report doing no aerobic leisure-time activity
71 - Percentage of U.S. adults with cardiovascular disease that were overweight or obese
1 in 3- Deaths attributable to cardiovascular disease in the U.S.
Source: American Heart Association Statistical Update on Heart Disease and Strokes (2012)
Feels Like Redemption
"We can rejoice, too, when we run into problems and trials, for we know that they help us develop endurance and endurance produces character, and character produces hope and hope does not disappoint." --Romans 5:3-5
Read: Romans 5
Exercise is not good for you. Yes, you read that right. Strictly speaking, it's downright harmful. Take running, for instance. It's traumatic, and the breakdown puts the body at an extremely vulnerable state. But what? It's only how the body comes back from a beating that proves its worth.
Speaking of tough exercises, try and name one biblical character that didn't run into problems. (Go ahead and save your breath). But did you notice that each person that came to mind was likely restored to become a more effective God follower?
Healing, repair, growth, strength: descendants of diligence and progenies of prudence. The next time you're sore from a workout or when your soul hurts from tribulation, whisper to yourself, "Feels like redemption".
--Jimmy Peña
RECIPE OF THE WEEK: Roasted Brussels Sprouts with Apples and Onions
Most people don’t eat as many vegetables as they should and an easy way to add a side of veggies at a meal is to roast them. Broccoli, cauliflower, bell peppers, onions, carrots, collards, kale, sweet potatoes, squash –- there are so many options! Starchier veggies (carrots, sweet potatoes, squash) tend to take longer to cook, but the smaller you cut any vegetable, the quicker it will cook. One of my favorite combos for roasting is brussels sprouts with apples and onions. The sweetness of the apples balances the sprouts, which some people find mildly bitter.
Ingredients: • 2 cups fresh brussels sprouts • 1 large apple • 1 medium onion • 1½ tablespoons canola or olive oil • salt and pepper to taste
Directions: Preheat oven to 350ºF and line a jelly roll pan with aluminum foil, then spray the foil with cooking spray. Cut the stem ends off of the sprouts and cut them in half (or quarters if they are large). Core the apple and cut into ½-inch chunks (no need to remove the peel, there are a lot of nutrients in there!). Chop the onion into ½-inch chunks. Put the sprouts, apples, and onions on the aluminum foil in the pan, then drizzle everything with oil and lightly season with salt and pepper, stirring everything together. Roast for approximately 20 minutes, and continue to cook at 5-minute intervals as needed until sprouts are beginning to brown and the apples and vegetables are fork-tender. You may need to cover with foil partway through if they are getting too brown. Serves 4.
Approximate nutrition information per serving: 105 calories, 5.5g fat (0.5g of which is saturated), 15mg sodium, 14g carbohydrate, 3g fiber, 2g protein. (Adding ½ tsp. salt adds 290mg sodium/serving, adding ¼ tsp. salt adds 145mg sodium/serving.)
Emily Ann Miller, MPH, RD is a registered dietitian and works at a Washington, DC-based independent, nonprofit science organization, where her work is currently focused on environmental and policy solutions to obesity prevention. She also speaks to groups about health and nutrition and provides nutrition education to patients at a free medical clinic that serves low-income, uninsured adults in the Washington, DC area. You can view more of Emily’s nutrition tips and updates by following her on Twitter, @EmilyAMillerRD.
Who Wants the Ball?
"For God has not given us the spirit of fear; but of power, and of love, and of a sound mind." --2 Timothy 1:7
Read: 2 Timothy 1
Imagine a coach before a big football game. The team has taken a knee and their helmets are off as they await the last few words of encouragement. The coach stands before them and says, "Now listen up, boys. We got here as a team and we'll finish as one. I believe in you. But...I gotta admit, I think the other coach is smarter than me, and the other kids, well, they're a lot bigger than you. But hey, it was a fun season. Try not to get hurt. Now, let's go!"
Not much confidence in those words, right? Aren't we glad that's not how God sends us off into the world to tackle our biggest foes -- foes of health issues, financial hardships, relationship battles and good old fear and doubt. On the contrary, if God had a blackboard, He'd outline our daily route...straight to the cross. His pre-game words would be the same today as they were yesterday: "Be strong and courageous, for I am with you wherever you go" (Josh 1:9) and "I have overcome the world" (John 16:33).
Who wants the ball?
Question: The Bible is full of wonderful verses that remind us of God's strength, love and guidance. What is your favorite?
--Jimmy Peña
51 FAT-BURNING TIPS
You can find plenty of ways to fight bodyfat everyday here at PrayFit.com but this list, put out by Health.com and picked up by CNN, is easy one-stop shopping for those looking to get a little leaner in 2012. The full list, which includes tips on everything from rep pace to nutritional supplements, can be found by clicking here.
>> NEW! Have you visited the redesigned PrayFit Store? Click here to shop for books, DVDs, apparel and more with our retooled, user-friendly shopping cart.
>> GUEST SPEAKING: Want PrayFit founder Jimmy Pena to come to your church in 2012 to help lay the groundwork for your fitness ministry? E-mail us at [email protected] for more details!
Baggage Handler
"Therefore do not worry about tomorrow, for tomorrow will worry about itself. Each day has enough trouble of its own." --Matthew 6:34
Read: Matthew 6
We sure do like our baggage. Ever notice the reluctancy of airline passengers to part with their carry-ons? My chocolate lab Josey is more likely to give up a fresh t-bone. When it comes to personal property, we growl "mine", no matter how short the flight. Separate us from what's rightfully ours and somehow the sky is falling (even at 30,000 feet).
When you think about it, the purpose of the flight is not the flight, but a safe landing. The pilot doesn't need anything we lug on board to get us where we need to go. (You know where I'm going with this.)
If you're like me, you'd be better off to check some of life's luggage. Worry weighs us down and fear fogs our vision; good thing God doesn't need a co-pilot. In fact, I think I'll take my plastic pilot wings back to my seat. We still have a ways to go.
--Jimmy Peña
Question: Isn't it amazing that the only One who is capable of handling our baggage is the one who navigates our destiny? What carry-ons do you need to leave behind this week? Could be in the area of finances, relationships, and of course, health.
WORKOUT OF THE WEEK: CALVES
One popular bodybuilder once quipped that the only people who train calves are people who already have them. However exaggerated the claim, there is some truth to the fact that calves are an oft-neglected bodypart in our training schedules. While so many are unlikely to skip workouts for their arms, you're not likely to find anyone rearranging their social schedules for calf day. We understand. Calves are a frustrating bodypart to train and even tougher to grow. These muscles are worked exhaustively over the course of a day and can become highly resistant to traditional training (unless you already have calves, that is!). And while there is no one routine to achieve stronger-looking calves, this basic, once-per-week, five-week cycle can provide just the type of challenging stimulus that can set you on the right path.
After these five weeks, you can move your calf training into the gym where machines and additional equipment can provide a new spark for progress. We'll take your before and after pics at [email protected] but you're on your own for finding a reliable masseuse!
Week 1: Standing calf raise No fancy physiology. From a standing position anywhere, simply press up onto the balls of your feet and return your heels to the floor. Repeat this for 5 sets of 20 reps.
Week 2: Standing calf raise Same as week one, only change the pace slightly. "Power" up onto the balls of your feet, hold the contraction for two seconds, and take 2-3 seconds to lower your heels back to the floor. Repeat for 5 sets of 12-15 reps.
Week 3: Single-leg calf raise Repeat your Week 1 protocols, only doing one leg at a time.
Week 4: Single-leg calf raise Repeat your Week 2 protocols, only doing one leg at a time.
Week 5: Single-leg calf raise (on step) Place the ball of one foot on the edge of an elevated surface like a step or the curb. This allows your heel to fall below the level of your toes, placing an additional stretch on the calves. Perform five sets on each leg to failure, or the point at which you can no longer complete reps without bouncing.
--Perform these workouts on "off" days or on your regularly scheduled leg day, after your other exercises. More advanced trainers can try doing these routines twice per week. >> FITNESS: Click here for more workouts, fitness tips and exercise descriptions!
EXTRA Goes Behind the Scenes of PrayFit 33 DVD
NBC's EXTRA went behind the scenes of the PrayFit 33-Day Total Body Challenge (Lionsgate Entertainment) last weekend! See exclusive interviews with PrayFit founder Jimmy Pena and find out what it took to put together Amazon's hottest-selling DVD in Faith & Spirituality by clicking the link below.
Be sure to share this link using the social networking tools above!
Do You See Yourself?
"The Lord looks at the heart..." --1 Samuel 16:7
Read: 1 Samuel 16
Last week when PrayFit VP Eric Velazquez described seeing his resemblance in his daughter's faces, this weeping writer fought back tears. He said, "Jimmy, it's one thing to know they're your own flesh and blood, but when you start to see yourself, it's simply amazing. I'm at a loss for words." That says a lot coming from Eric, arguably one of the best writers in the country.
But you know, I want to be like Mya and Ella. Not that I want to look like Eric (handsome as he is), but the only thing I want more than being a dad one day is to be a child that resembles his Father.
Friends, as we end this work week, we hope that's the message you've heard here at PrayFit. Some enjoy the fitness tips, others the recipes. But don't miss this: Nothing matters unless we have Jesus in our hearts. If we're at a loss for words, our approach to wellness merely serves as a back-up to A) praise Him with our lives and B) help spread the gospel. Despite our highest highs and lowest lows, when He looks at us, it's His own reflection He longs to see.
--Jimmy Peña
"Lord, we love you. Our utmost desire is for you to live in our hearts. We seek your resemblance. See yourself, we pray. Amen."
WEEK IN REVIEW
FAITH >> CUT TO THE CHASE: Let's follow Him so close that we're covered in His dust >> BREATHLESS: When we breathe it all out, He breathes it all in
>> WHAT CAN I BRING?: The One who matters most is the one that doesn't count
>> A DANGEROUS PRAYER: What will you do with the opportunity to live more healthfully?
FITNESS >> WORKOUT: Use this home-based routine to start the year with a sweat
>> EXERCISE: An in-depth look at one of the best exercises for your core
>> NUTRITION TIP: How to sneak more fruits and veggies in your diet
NEW! Share forum threads with your social network
PrayFit's web design team has added a new feature to our forums! Now, you can share individual topics with your social networks. Post your workout journal to your Facebook page, blast a hot topic to your Twitter community, print, e-mail and more, all with a single click. You can find the social networking icons at the top left of each post.
To check it out, visit our forums by clicking here. Not yet registered? Click here.
A Dangerous Prayer
"Why did we ever leave Egypt?" -Numbers 11:20
Read: Numbers 11
Did you catch it? They actually missed prison. Not long after the Israelites met freedom, they actually longed for captivity. Behind bars they had no choices. As inmates, they had no responsibility. Even though they were trapped, they were warm, cozy, and full. Their prayer for freedom was a dangerous one. Nothing a generation in the desert couldn't answer.
What about us? When was the last time you and I prayed dangerously? About finances, a relationship...our health? See, once they were set free, the Israelites faced the need for obedience and responsibility; so do we. Folks, our bodies are merely tools, not finished products. Better fitness simply means better equipped. It's tough to visit the poor from the couch, and it's impossible to see the hurting in our own mirror. But we're warm, cozy, and full (even if of ourselves). (Note: this should speak to both the fit and the not-so-fit.)
If God allows us the opportunity for better health, what will we do with it? Will we sit? Focus on ourselves? Will we allow a generation to wander before we see health as a means of praise? If so, why did we ever leave Egypt?
Jimmy Peña
STUDY: HIGHER PROTEIN DIETS BETTER FOR BODY COMPOSITION
A new study in the Journal of the American Medical Association found that people who consistently consume more calories than they burn each day will lose lean muscle and accumulate body fat more easily if their diets contain too little protein and too much fat and carbohydrates.
The results of the study suggest that the minimum protein intake federal health officials currently recommend -- 46 grams per day for women and 56 grams per day for men -- may not be enough to maintain muscle mass in some people. The study participants needed to consume at least 78 grams of protein per day to avoid losing muscle.
>> For the full story from CNN, click here.
GEAR UP: Looking for PrayFit books, DVDs or apparel? You're just one click away. Visit the newly-designed PrayFit store by clicking here.
What Can I Bring?
"They all ate and were satisfied." -Mark 6:42
When the crowds grew hungry, can't you just see the disciples on their tip-toes counting heads? I wonder what number they reached before they realized they were outnumbered? But just to be sure, they decided to count inventory of the basket. "Two, three, four...nope, we're sure of it. Five loaves, two fish."
If you're like me, depending on the day, you've been both the worried disciple and the hungry crowd. In either case, the only one we can ever count on is the only one not counting. But somedays, I feel like the young boy don't you? Imagine him for a second. Little did he know that when his mom packed his bag that morning, he would literally hand it to God.
And while we don't hear the disciples say, "Thanks kid!" or "Glad you didn't come empty-handed, son," I like to imagine that after he got squeezed between the disciples and pushed to the back of the crowd, he found a nice spot on the hill with a good view. Grinning, he put his chin in his hands and watched God make a miracle out of his lunch.
We never know what the day has in store, but we do know what we bring to the day, spiritually and physically. (Let's remember to bring it.) And while we may not get applause, make sure to stick around to watch God do what only He can do with your life, and save me a seat. And oh, did you notice the verse? "They all ate." You never know, maybe the boy grinned with his mouth full, and maybe Jesus Himself brought the little guy his meal. But what we do know for certain is that our work never goes unnoticed (at least not by the one who doesn't count.)
—Jimmy Peña
PRAYFIT NUTRITION TIP: Fruits & Veggies by Emily Ann Miller, MPH, RD
Let’s be honest...most Americans do not eat enough fruits and vegetables. The federal government’s new Dietary Guidelines say that we should fill half of our plate with fruits and vegetables. Not only does this add a lot of nutrients and not a lot of calories, but it makes our meals colorful and more appealing. Here are some easy, thoughtful ways to bump up your fruit and veggie intake without simply picking up a cucumber and crunching away.
>> Add vegetables to omelets or scrambled eggs, pasta sauce, macaroni and cheese (try broccoli and tomatoes), soups, and sandwiches
>> Add fruit to smoothies, pancake and muffin mix, cereal and milk, yogurt, oatmeal, and salads
Emily Ann Miller, MPH, RD is a registered dietitian and works at a Washington, DC-based independent, nonprofit science organization, where her work is currently focused on environmental and policy solutions to obesity prevention. She also speaks to groups about health and nutrition and provides nutrition education to patients at a free medical clinic that serves low-income, uninsured adults in the Washington, DC area. You can view more of Emily’s nutrition tips and updates by following her on Twitter, @EmilyAMillerRD.
Breathless
"...weeping, she began to wet his feet with her tears and wiped them with the hair of her head..." -Luke 7:38
Back in graduate school, we had our share of underwater weighing assignments. Underwater weighing is regarded as the most valuable tool at determining body composition. However, in order for the subject to be seen accurately, it takes an extreme amount of effort and courage on the part of the person being tested. See, as you're lowered into the water, you have to empty your lungs, breathing out every drop of air possible.
The woman in Luke 7 defied ridicule and disregarded the rules to do one thing: to pour everything she had at His feet. Broken, she just had to break free and nothing was going to stop her from seeing her Lord. After her tears cleaned His feet and her hair dried them, she courageously emptied her alabaster bottle of valuable perfume for Jesus to breathe in.
Friends, don't miss it today. When we're empty, we allow Him to see us. When we breathe it all out, He breathes it all in. If only for today, let's pour our health at His feet like perfume and tears. Lord, here is all our praise, expressed from the top of our lungs.
—Jimmy Peña
EXERCISE IN DEPTH: The Plank
Appropriate for today is our exercise of choice: the plank. This exercise, which is a part of our Workout of the Week, has no movement whatsoever but has plenty going on. The plank primarily works the muscle called the transverse abdominis -- the muscle most responsible when we breathe out air. Try it, as you read this sentence, take a deep breath and then blow out as much as possible. Keep going....keep breathing out....feel that? Well, that muscle ache deep in your gut is exactly that, deep in your gut. In fact, the transverse abdominis is highly responsible for the strength of your spine and helps prevent low back pain. The stronger the transverse abdominis, the better your posture and the more likely you're going to enjoy low back health. Try it. Each day, shoot for a longer plank time. Here's how to get it right:
Plank | Focus: Core, abs, lower back Lie facedown on the floor with your body straight and forearms resting on the floor. Slowly press your body up off the floor onto your forearms and toes. Keep your abs pulled in tight and your back flat while holding this position.
Cut to the Chase
"Come. Follow me." —Matthew 4:19
The phrase "cut to the chase" originated in scripts during the silent film era. After dramatic story lines, these mute motion pictures would routinely end in chase sequences on dusty roads. Today, the phrase has come to mean "get to the point." Fittingly, with our first entry of 2012, that's exactly what we intend to do.
At PrayFit, we believe that a pursuit of health is all about enabling us to follow Christ with reckless abandon. Frankly, everything we have should help us chase Him; our money, our time, and yes, our bodies. The more fit we are, the better we serve Him—not for health's sake, but for heaven's. So let's get to the point.
This year, our health should do nothing less than assist us in our pursuit of Him. Like it's been said, let's follow so close that we're "covered in His dust." He's calling for us. And our story lines of life will become motion pictures of grace the sooner we cut to the chase.
—Jimmy Peña
PRAYFIT WORKOUT OF THE WEEK: Home-Based Start-Up Get your body moving this week with this 10-minute routine
Jumping jacks - 1 minute Jog in place - 1 minute Push-up - 33 seconds Plank - 33 seconds --Repeat sequence for 10 minutes
While we note the importance of pursuing health with reckless abandon in 2012, it should be noted that we are referring to the big picture. Think of it more of a year-long pursuit than a blind charge out of the gate. If you've been to your gym already in 2012, you've likely seen throngs of gym newbies and returners attacking their fitness goals with a Rocky movie montage-like determination. But you can't undo all of 2011 in the first month of 2012. Getting fit and staying fit is a matter of building consistency and a rocket start could see you fizzle fast.
This workout is measured, both in its aim and its intensity. The goal? Get moving. That's it. This head-to-toe lineup of exercises allows you to use all your major muscle groups, without going to the gym, in a way that won't overtrain you too soon. Try this routine 2-3 times this week, or beyond, to start increasing your baseline fitness levels for whatever routine you'd like to try next.
>> WHAT'S NEXT?: If you're ready for something more challenging, you can try the PrayFit 33-Day Total Body Challenge, by Lionsgate. This at-home program, led by PrayFit founder Jimmy Pena, helps you push your training to the limit while using only your bodyweight. Click here for more info or to order!