Since 2009

THE PRAYFIT DEVOTION

jimmy pena 5/20/12 jimmy pena 5/20/12

Priceless

"You are not your own." --1 Corinthians 6:19

Read: 1 Corinthians 6

Sitting in my Dad's garage is his workmanship. Car buffs will be pleased to know that my Dad piddles on a 1934 Ford Coupe every weekend. As a matter of fact, he's been tinkering with it for as long as I can remember. There's not a corner of that car Dad doesn't know. He's taken it apart and put it back together his entire life. How is that? Well, that coupe was his very first car; given to him by Granddaddy when Dad was only 12 years old. Yep, he still has it. Well, about 42 years ago, Dad sold it for a few hundred dollars to help pay the doctor bills when my brother was born. But years later, Dad traveled half-way across the country, spending much more than what he sold it for, and bought it back.

Sitting in front of your computer is God's workmanship (Ephesians 2:10), completely unique (Galatians 5:26), knit together in the womb (Psalm 139), and made in God's own image (Genesis 1:26). Is there any wonder why the bible says that we should honor Him with our bodies? After all, his Son went from Heaven to earth and bought us at a price (1 Corinthians 6:20). So go ahead, tinker a little. Piddle a bit. Enjoy working on something with the Lord He designed and gave to you.

(You know, I don't think Dad will ever finish that old car. Not because he can't, but because I think he simply enjoys working on something Granddaddy first gave him, and they worked on together.)

--Jimmy Peña

EXCLUSIVE: THOMAS NELSON RELEASES PRAYFIT DVD NO. 2 PrayFit's 33-Day Body Toning System available now through world's largest Christian publisher

PrayFit 33-Day Body Toning System (Lionsgate) is a more advanced system that toggles between targeted exercises that build lean muscle and high-intensity cardio to blast through body fat. By repeating these intervals, you’ll see results faster than you would by doing cardio alone. This DVD will help you improve steadily each day, building your fitness and your faith. This DVD incorporates toning exercises with “PrayFit Minutes” – encouraging, weekly devotionals aimed at helping you become healthy in body and strong in Spirit.

“If you thought the first DVD was fun, effective and challenging, you won’t believe our newest edition,” says Jimmy Pena. “Thomas Nelson Publishers, one of the most respected names in Christian publishing, is exclusively releasing our second DVD through retailers everywhere. We hope you order it and are blessed by the message and workout. Get ready. You are going to love it!”

>> For other PrayFit products to help boost your faith and fitness, click here.

>> Interested in having PrayFit founder Jimmy Peña come to speak at your church? Write us today for more info!

jimmy pena 5/17/12 jimmy pena 5/17/12

Are You Reaching?

"She thought, 'If I can just touch his robe, I will be healed.'" --Matthew 9:21

Read: Matthew 21

She did what a suffering Job couldn't. Jacob, David -- them, too. Run through the bible and find as many people as possible who hurt physically, and one woman did exactly what each of them would have done in an instant. Having suffered for years with an issue that condemned her as an unwanted and unclean outcast, doctors couldn't heal her and family disowned her. She was out of choices, so she got up. She mustered strength of heart and elbowed her way through the crowd. She said to herself, "If I can just touch the hem of his garment." Now, the bible says many people were pressing against Jesus when He asked, "Who touched me?" (Mark 5:30)

Maybe you can relate. Are you hurting physically? Perhaps you've been dealing with pain unknown to most, but like the woman in our story, something has privately clouded your life. Or maybe you're apparently healthy and able, and yet you've willfully and knowingly neglected your body as a fearfully woven gift. Whoever you are and whatever your needs, make no mistake...Jesus knows your hurt and your heart. There's no pain or scar He won't understand, so bring it all. And remember, while many people actually touched Jesus on the road that day, only one truly reached.

--Jimmy Peña

STUDY: EXERCISE ACUTELY IMPAIRS COGNITIVE FUNCTION You may want to do those TPS reports before your next tough workout

How well do you recall things or process complicated problems immediately after exercise? If you just finished a workout, then maybe you need to read that sentence again. We'll wait...

If you really think about it, and are honest with yourself, you likely have more difficulty focusing on anything more complicated than mixing your protein shake. A new study shows that those who took cognitive function tests immediately after a workout had significantly slower response times than a group that rested.

>> Click here for the study abstract.

"Research shows that exercise can boost brain power over the long haul," says Jim Stoppani, PhD, co-author of "PrayFit: Your Guide to a Healthy Body and a Stronger Faith in 28 Days." "However, the immediate effects of exercise may have detrimental effects on your brain function, as this new study shows. So for the students who train, either train after your tests or give yourself a few hours between your workout and your tests to prevent the fatigue of the workout from impairing your performance on the test."

jimmy pena 5/16/12 jimmy pena 5/16/12

Keeping House

"Therefore keep watch because you do not know when the owner of the house will come back." —Mark 13:35

Read: Mark 13

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

HEALTH, ON THE SIDE Side dishes are supposed to be an accompaniment, but many favorites can jam in more calories than you want for an entire meal. Lighten up your plate with these healthy (but still delicious) substitutions.

Instead of: French fries Choose: Oven-baked fries The Payoff: At least 30 percent less fat

Instead of: Mac and Cheese Choose: Rice Pilaf or 5-Ingredient Cheesy Rice The Payoff: A healthy reduction in fat, cholesterol and calories.

(If it’s mac and cheese or bust, try our tips for lightening up your favorite recipe.)

Instead of: Mashed potatoes Choose: A baked sweet potato or sweet potato oven fries The Payoff: Half the calories and piles of vitamin A

Instead of: Butter-drenched vegetables Choose: Roasted seasonal veggies The Payoff: Big flavor for a fraction of the fat and calories

Instead of: Creamy salad dressing Choose: Vinaigrette The Payoff: Healthier fats and 40 calories less per tablespoon

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.

jimmy pena 5/15/12 jimmy pena 5/15/12

An 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

Read: Ecclesiastes 7

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 sustained streams of fuel to cells.

Source: Healthy at 100 by John Robbins

jimmy pena 5/14/12 jimmy pena 5/14/12

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. Just 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

PRAY: Click here to pray with and for other members of the PrayFit community!

HOT TOPIC: Does God call us to be fit? What's your take?

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With Honors

"For by grace you have been saved through faith; and that not of yourselves, it is the gift of God." -- Ephesians 2:8

Read: Ephesians 2

I'm not the first writer to see heaven in a graduation and I definitely won't be the last. But sitting in the bleachers this weekend, waiting for the love of my life to stroll across that stage, I just couldn't help it. As the band played a few sour notes and the crowd fanned their glistening brows, the keynote speaker talked about all the reasons the graduates deserved the stage. The homework, the term papers, the finals. All tough, all taken, all passed. Tired and weary, all that was left to do was receive their prize.

At first it seems like a simple analogy. You did the work, you get the reward. But if Heaven were based on our ability to pass every test, there would be no thrilling cheers, no tossing tassels, no celebration. When Loretta fulfilled her course requirements last semester, she couldn't wait for the big day to arrive. Jesus fulfilled our course requirement when He walked the hill of Calvary and paid our sin debt. Now, we don't know when the day will come, but by His grace through faith alone, you and I will someday walk across the stage and receive a prize we didn't earn. With all the rights and privileges pertaining thereto -- tired and weary -- we'll graduate with honors...His.

P.S. As she promised, Loretta tried to walk slowly across the stage to soak it all in. She wanted it to last forever. Yeah, somehow I think God loves a good graduation. "Just wait," I bet He's saying. "Just wait."

--Jimmy Peña

WORKOUT OF THE WEEK: PUSH-UPS Double your total on this foundation exercise in just a week

There's a reason that push-ups are included in fitness tests the world over: they work. Forcing your chest, shoulders and triceps to work in concert helps develop tremendous pushing strength, which translates over to a number of functions covering everything up to and including hand-to-hand combat (a handy skill for today's homeland defenders).

No matter how many push-ups you can complete, no matter your skill level, you can improve on that total drastically in a week's time by using this simple but effective workout. Try the following low-volume workout, each day, and track your progress online in your own PrayFit Workout Journal. Not yet a member? Click here to register.

>> Click here to learn how to increase your push-up max!

jimmy pena 5/6/12 jimmy pena 5/6/12

Finding Shade

"And he withdrew himself into the wilderness and prayed." --Luke 5:16

The understatement of the year would be to say that we at PrayFit.com have been blessed. Your faithfulness, encouragement and prayers have overwhelmed us. We've just completed a major PrayFit endeavor with our new friends, Grammy and Dove Award Winning Point of Grace and Cleveland's 95.5 The Fish, and we want to publicly give the Lord all the glory. We thank Him for who He is, for what He's done, for what He's doing right now, and for what He will do in the weeks and months ahead.

With that promise, we're going to follow His lead into our own wilderness for a time of prayer, rejuvenation and rest. The next PrayFit entry will be Monday, May 14th. We hope you have an awesome week, maybe catching a few baseball games, while staying true to your workouts and quiet times. (Okay, Okay, ballgames optional...I guess.)

Blessings to everyone.

Team PrayFit

jimmy pena 5/3/12 jimmy pena 5/3/12

Discipline Determines Destiny

I discipline my body like an athlete, training it to do what it should." --1 Corinthians 9:27

Read: 1 Corinthians 9

I recently had the pleasure of meeting Dr. Charles Stanley with In Touch Ministries in Atlanta, Georgia. He delivered a message entitled, "Discipline Determines Destiny." Of course, he made it clear that he wasn't talking about eternal destiny, but that he wanted to discuss our earthly effectiveness; how we handle our money, our time, our relationships and ohhhh yes, while I was at the edge of my seat, he said it..."how we handle our health."

None of the other topics received much of a reaction (perhaps because they were expected), but when he asked the question, "Who wants to live a long, healthy life?", there was a noticeable murmur. When it became quiet, Dr. Stanley simply asked his congregation how they expected to live abundantly when they're facing avoidable and preventable road blocks of health. Hearing it from me is one thing, but when Dr. Charles Stanley says it, it's another thing altogether.

As he preached, I scribbled. He used words and phrases like,

The value we place on our health will be evident in our diligence... Fulfilling, achieving, orderly, less stressful... Aimless and lethargic versus Godly and confident... Feeling good about yourself... Nothing to do with age... He still has the best in mind for you... Positive impact on others...health can be a way to witness... Build better health and a better faith...

Folks, go ahead and quiet the murmur in your mind and settle your thoughts on this one: Your health is important to God. Any personal justification you've otherwise convinced yourself with, is false. The call to action this week is a call of discipline. And it doesn't matter what you decide to do. Just decide and work within your means. Walk the block or the dog. Do some push-ups or lift some weights. Walk away from the dessert menu and step up to the plate of clean eating. Discipline determines destiny, and if you're reading this, yours is still unwritten.

--Jimmy Peña

Peña to co-headline Mother's Day Celebration with Grammy winning trio Point of Grace

This Saturday (May 5), PrayFit Founder Jimmy Peña will join Grammy and Dove Award Winning sensation Point of Grace at the Mom’s Squad Mother’s Day Celebration in Ohio, hosted by Cleveland’s 95.5 THE FISH.

“It’s such a blessing to be included in such an important event, to be speaking to so many influential women and to be sharing the day with the amazing women of Point of Grace!” Peña says.

>> For the full event lineup, list of sponsors or info on attending, click here.

Do you want Jimmy and the PrayFit team to come to your church or business to share his motivational story of health as a means of praise? Using biblical characters and motivational scenarios, Jimmy will help motivate and inspire you and your congregation to view health differently than ever before. E-mail us at [email protected] for more details!

Loretta Peña 5/3/12 Loretta Peña 5/3/12

Jimmy Peña to be Keynote Speaker at Ohio Event

Peña to co-headline Mother's Day Celebration with Grammy winning trio Point of Grace

“It’s such a blessing to be included in such an important event, to be speaking to so many influential women and to be sharing the day with the amazing women of Point of Grace!” Peña says.

>> For the full event lineup, list of sponsors or info on attending, click here.

jimmy pena 5/2/12 jimmy pena 5/2/12

Devotion Costs

"Martha, Martha, you are worried and distracted by many things; there is need of only one thing. Mary has chosen the better part, which will not be taken away from her." --Luke 10:41-42

Read: Luke 10

When I was 19 years old, my college buddies and I would base the week's success on how well we did in the squat rack. "Leg Day" was the focal point of our week, around which everything else rotated. Well one day, someone among us -- someone bigger and stronger -- put leg day on Sunday.

I'll never forget the feeling I had in our campus cafeteria. I sat there drenched in my old sweatshirt with traces of chalk from the gym still on my hands, when a group of students fresh from church joined us at our table. Having spent practically every Sunday in church since the 8th grade, I knew something was "off" for me. My legs might have been growing, but my heart wasn't. I determined at that point that if I didn't get my training done in six days, it wouldn't get done in seven. I couldn't help it. Someone bigger and stronger had set my schedule. And for the rest of my college days and for 20 years since, I haven't trained on Sunday.

Friends, I'm not suggesting you never train on Sundays, but I am saying to make sure that you rest. Renew your mind, your heart and your body. Let all three heal, repair and grow. It might mean a sacrifice. It might mean surrendering the dearest things in life. But He's honored by what we're willing to lay down.

--Jimmy Peña

RECOVERY, RELOADED Protein blend best for post-workout repair, study says

If you're not having some protein immediately post-workout, you should be. Providing your body with an influx of amino acids right after training helps you to optimally rebuild muscle to come back stronger for your next session. And while fast-digesting whey protein gets most of the attention, casein and soy are an important part of the recovery process.

Jim Stoppani, PhD, co-author of "PrayFit: Your Guide to a Stronger Faith and Healthy Body in 28 Days" has long advocated a blend of the these three proteins post-workout and a new study is lending credence to that position.

At the Experimental Biology meeting in San Diego this week, Blake Rasmussen, PhD, of the University of Texas Medical Branch, presented findings that show a blend of protein sources — 50 percent casein, 25 percent whey, 25 percent soy — was superior to whey alone for prolonging muscle building and recovery after exercise.

“Whey protein has been given considerable notice as the gold standard ingredient after exercise to enhance muscle growth,” Rasmussen said. “The main problem with whey is it’s fast digesting—the anabolic response in muscle is only about an hour. We wanted to prolong the anabolic response with other protein sources. We found muscle protein synthesis is elevated for a longer amount of time with a protein blend versus whey protein.”

>> For the full story, click here.

Loretta Peña 5/1/12 Loretta Peña 5/1/12

PrayFit Teams with HeavenUp.com

PRAYFIT TEAMS WITH HEAVENUP.COM PrayFit joins MercyMe, Phillips Craig & Dean and many more Christian artists and authors in HeavenUp.com, a new faith-based social networking site. HeavenUp, which is being called a "virtual fellowship" will also feature devotionals from the PrayFit team.

>> For the full story, click here.

>> Start your own account and friend PrayFit by registering here!

>> CLICK HERE TO VISIT PRAYFIT'S HEAVENUP.COM PROFILE!

Loretta Peña 5/1/12 Loretta Peña 5/1/12

Daddy, Daddy

"He fell with his face to the ground and prayed, 'My Father, if it is possible, may this cup be taken from me.'" --Matthew 26:39

Read: Matthew 26

Ella's scream has a way of piercing ears but this morning, it broke my heart. In the arms of her swim instructor, who was imparting what my wife and I know are vital and potentially life-saving skills, a hysterical Ella reached out to me. "Daddy, daddy!" she cried, over and over. All I wanted to do was to take her hand, to let her know it would be okay, to reassure her that I would never let any harm come to her. Instead, I walked out.

I swallowed the lump of parental guilt in my throat when I remembered how important this lesson would be. She would have to suffer so that she could be taught. Turning away, in this case, was how I could best protect her.

God could have saved His son. He could have taken the cup (v. 39) as Jesus begged Him to do. With his only son "overwhelmed with sorrow to the point of death," God could have easily interceded on his behalf. Instead, against every Paternal instinct and with His heart breaking, He did nothing.

When her 15 minutes were up, she sat smiling in Wendy's lap, feasting on a lollipop, the reward for her brief aquatic ordeal. At the pool, I turned away so that Ella could learn. In the garden, God turned away so that we could live.

--Eric Velazquez

>> For the full story, click here.

>> Start your own account and friend PrayFit by registering here!

COMMUNITY Visit these hot topics on the PrayFit forums to offer encouragement, experience and insight

Started today! by Kangel

RUNNERS by admin

Belly fat won't budge by ChrisLawrence

Any servicemen or servicewomen on here? by admin

My Untitled Workout Journal by string

John's Challenge 33/33 by JohnBMc

>> Not yet registered for our forums? Click here to get started!

Loretta Peña 4/30/12 Loretta Peña 4/30/12

High Gear

"For we are God’s handiwork, created in Christ Jesus to do good works, which God prepared in advance for us to do." --Ephesians 2:10

Read: Ephesians 2

On a recent Saturday afternoon, my husband came home beaming with excitement. He had the rare opportunity to view a friend’s personal collection of 50 vintage cars. Ferraris, Porsches, Lamborghinis, Model T’s, some first editions and even one-of-a-kind vehicles -- it was a car lover's dream. He went on and on about this car and that car and the rarity and value of some in the collection and I finally had to ask, “How in the world does he have time to drive them all?” I mean, 50? Really?!

“Oh, he never drives them,” my husband said, “They’re in storage, he doesn’t use them anymore.”

He doesn’t use them anymore?

My mind immediately went to the Faithful; countless believers, each one a unique, priceless, first edition that is now sidelined, unable to be used by God due to health issues. Like these cars, we were designed for high performance; our bodies are complex vehicles that carry our souls, minds...and potential. As the verse above states, each of us has good works that God prepared in advance for us to accomplish. It’s our purpose and why we were born. With our different upbringings, gifts, talents and personalities, there are things that only we can do. But we can’t do the things we are designed to do, nor be used by God to our fullest potential if we are sidelined by fatigue, addiction, and disease.

As PrayFit founder, Jimmy Pena says, “The goal is not a better pair of biceps, but a pursuit of the healthiest possible version of the body He gave us so that we can better fulfill our purpose, whatever the calling might be.” Friends, we have work to do, and we "live" in a showroom of divine craftsmanship. Let’s never again be content to sit idle.

--Catrina Vargas-Cormell

An entrepreneur, Catrina Vargas-Cormell, was one of the first five members of the PrayFit community. Catrina is now a PrayFit contributing writer and Prayfit group leader in El Paso, Texas. You can visit her at www.catrinaishungry.com, join the hundreds of others that are following her on her Facebook page HUNGRY! and check out her PrayFit workout journal by clicking here. You can also check her out on Pinterest and Twitter.

TRAINING SESSION: REP MAX

Many of the weight-based programs you read here at PrayFit are based upon your ability to estimate your one-rep max, or 1RM, the amount of weight you can lift on an exercise one time.

The reason is because certain muscle fibers respond to a certain rep range. Fast-twitch muscle fibers, the ones most responsible for tone and speed respond to a certain weight or percentage of rep max (RM), while the fibers most responsible for endurance (slow-twitch) respond to another percentage of one’s RM. It’s important for people to know what weight causes failure from 1-20 reps so that they can gauge what weight to choose for a particular exercise as they pursue a specific goal.

Someone who is wanting to gain strength wouldn’t necessarily reach for weight that would allow them to do 20 reps when they should be concentrating on sticking with weight that causes them to reach failure -- the point at which you can no longer complete reps with good form -- around six reps, since the strength fibers respond to weight that causes failure from 1-6. Here's the quick guide:

Strength: 1-6 reps Size: 6-12 reps Endurance: 12-20 reps

But research shows that if you don’t know your 1RM, you can still estimate it with accuracy as long as you can determine at least your 5RM. So we’ve provided an equation of determining your 1RM through your 5RM. Since many of you might train alone, and the ability to test your 1RM might prove difficult, this could be your best way to go. To test yourself, choose a weight with which you can do five reps to failure. Then plug that 5RM weight (in pounds) into the following equations.

Upper body: (5RM x 1.1307) 0.6998 = 1RM

Lower body: (5RM x 1.0970) 14.2546 = 1RM

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In The Temple

"The blind and the lame came to him in the temple, and he healed them." --Matthew 21:14

Read: Matthew 21

When Jesus entered the temple, what He found didn't resemble its purpose. It didn't take Him long to overturn some tables and drive out those who mistreated His holy place. Interestingly, the very next verse says, "The blind and the lame came to him in the temple, and he healed them."

Friends, the enemy wants us to abuse the temple, this body. He wants us to either neglect it so we can't live an abundant life, or he wants us to lose perspective with vain eyes. If you can't see beyond the physical, or if you haven't given your health enough attention, ask Jesus to overturn some tables. He can rebuild what we've destroyed. After all, it's His temple. And that's where He heals the blind and the lame.

--Jimmy Peña

WORKOUT OF THE MONTH: Body-Toning System

Sometimes, turning over tables when it comes to your health requires a little more motivation, a tad more accountability and a smidge more structure. The PrayFit 33-Day Body Toning System (Lionsgate) happens to provide all of that in abundance. This equipment-minimal, home-based workout helps you to build greater strength and muscle tone throughout your body, while also helping you to burn fat faster than ever.

With faith-charged workouts led by PrayFit founder Jimmy Peña, participants find themselves inspired and insistent on challenging themselves day in and day out for 33 days, honoring the One who made them.

"We don't strive to be healthy to be loved by God," Peña says. "We strive to be healthy because we are."

The DVD is being distributed exclusively by the world's largest Christian retailer, Thomas Nelson, and its family of retailers. Share the link with friends and family and run and informal fitness challenge, or just pick up a disc to start cleaning up your temple, one workout at a time. Post your reviews, workout experiences or comments here, or head over to our forums and start a workout journal today!

jimmy pena 4/26/12 jimmy pena 4/26/12

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. Do you notice that each person that comes 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.

Loretta Peña 4/25/12 Loretta Peña 4/25/12

Two Tributes

"Then he said to them all: 'Whoever wants to be my disciple must deny themselves and take up their cross daily and follow me.'" --Luke 9:23

Read: Luke 9

Undeniably effective for building strength and changing the way your body looks, feels and performs, the squat also happens to be remarkably humbling. As I was looking at today's scheduled workout, I started to look for excuses to avoid my date with the barbell, but then it hit me: I should be thankful I can squat at all.

You see, while I was here racking my head for reasons to avoid this workout, a close friend of mine was struggling with a physical ailment, longing for the day when he could once again test his mettle in the squat. He would do anything to get under that bar, to feel the weight pressing him into the floor, to tremble through that uncertain descent skilled squatters so willingly endure -- and to rise again.

This friend of mine who would give anything to trade places with me on my toughest training day of the week reminds me of another Who traded places with me for all my days to come -- of One who willingly carried the crushing weight of the cross and a certain descent into the tomb, only to rise again.

So today, tossing aside my fears and hesitations, I paid physical tribute to two friends. For one, I squatted. And for the other, I knelt.

--Eric Velazquez

Questions: Do you take your ability to exercise for granted? Do you think training can be a God-pleasing act? Do you have people in your life that are physically unable to workout? Does that change your perspective on utilizing your physical gifts or striving for better health?

EXERCISE IN FOCUS: BODYWEIGHT SQUAT You don't have to settle yourself under an Olympic barbell to reap the benefits of this exercise

Bodyweight Squat | Focus: Legs, glutes, hamstrings, lower back | (VIDEO)

Stand with your feet about shoulder-width apart, a light bend in your knees and your toes turned out slightly. Keeping your head neutral, abs tight and torso erect, bend at the knees and hips to slowly lower your body as if you were going to sit down in a chair. Pause when your legs reach a 90-degree angle, then forcefully drive through your heels, extending at your hips and knees until you arrive at the standing position.

50 - Percent greater calorie burn when performing the squat, as compared to the leg press.

4 - Percent greater strength when performing squats in a Smith machine apparatus, as opposed to a free standing squat.

1000 - Total, in pounds, of Robert Wilkerson's (UK) record-setting raw squat in 2011.

Loretta Peña 4/24/12 Loretta Peña 4/24/12

Our Daddy Rocks

“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

Read: Revelation 21

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 contributor Allison King Earnst 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." You can follow Allison on Facebook, Twitter or follow her blog here.

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.

Emily Ann Miller, MPH, RD is a registered dietitian and works at a Washington, D.C.-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 D.C. area. You can view more of Emily’s nutrition tips and updates by following her on Twitter, @EmilyAMillerRD.

jimmy pena 4/23/12 jimmy pena 4/23/12

Pre-Game

"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 from their leader. The coach stands before them, clears his throat 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 financial hardships, health issues, 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 on every play, every day. His pre-game speech might be brief: "Be strong and courageous, for I am with you wherever you go" (Joshua 1:9). What else do we need to hear?

Question: The bible is full of wonderful, motivational verses that remind us of God's power and strength. What's your favorite? Tell us in the comments section below.

--Jimmy Peña

JIMMY PENA TO SPEAK AT MOM'S SQUAD MOTHER'S DAY CELEBRATION IN CLEVELAND

In less than two weeks (May 5), PrayFit Founder Jimmy Peña will join Grammy and Dove Award Winning sensation Point of Grace at the Mom's Squad Mother's Day Celebration in Ohio, hosted by Cleveland's 95.5 THE FISH.

"It's such a blessing to be included in such an important event, to be speaking to so many influential women and to be sharing the day with the amazing women of Point of Grace!" Peña says.

jimmy pena 4/22/12 jimmy pena 4/22/12

Flying Without Wings

"But seek first his kingdom and his righteousness, and all these things will be given to you as well." --Matthew 6:33

Read: Matthew 6

In Jonathan Pierce's song "Flying Without Wings", a great line always connects with me. He sings:

"So impossible as it may seem, you've got to fight for every dream. 'Cause who's to know, which one you let go, would've made you complete."

Last week, the space shuttle Discovery, sitting atop a 747 shuttle carrier aircraft, flew over the Washington Monument; its last flight. See, both the goal and the cost to get there are just too high. A bittersweet end to NASA's dream of boldly going where no man has gone before. But no matter where you stand on the politics of it, one thing is undisputed: We went as high as we could.

Friends, as we begin the week pursuing Jesus, let's be dreamers who fight for the things God put in our hearts. If He's called our souls to it, everything we have -- including our health -- is subject to that calling. And as believers, we're climbers, over-comers, and conquerors. So keep going, stay strong. Let's go as high as we can on earth, knowing Jesus paid the cost for the Heaven-seekers to someday go higher.

--Jimmy Peña

WORKOUT OF THE WEEK: Shoulders, Arms, Abs

Sure, it's still early spring but that means it's the perfect time to start getting ready for summer. This workout tackles shoulders, arms and abs. All you need is a set of dumbbells and a little bit of space, either at home or the gym.

For each exercise listed, choose a weight that brings about failure at the rep range listed. By "failure," we simply mean the point at which you can no longer complete reps with good form. For example, if you complete 15 reps when you could have done 18, you should probably use a bit more weight on the next.

Spend about five minutes warming up -- jumping jacks, running in place, jumping rope and shadowboxing are all good ways to increase your heart rate and core temperature as well as prime your joints and muscles for the work ahead. This is preferable to static stretching ahead of exercise, which does not reduce your risk of injury or increase flexibility. Rest no longer that one minute between sets.

SHOULDERS Standing Dumbbell Lateral Raise: 3 Sets of 10-15 Standing Dumbbell Overheard Press: 3 Sets of 10-15 Standing Dumbbell Upright Row: 3 Sets of 10-15

ARMS Dumbbell Curl: 3 Sets of 10-15 Dumbbell Kickback: 3 Sets of 10-15

ABS Double Crunch: 3 Sets to failure

>> NEW!!! For a more comprehensive target training routine plus motivation and biblical encouragement, try the NEW PrayFit 33-Day Body Toning System DVD, exclusively through Thomas Nelson Publishing and its family of retailers. Find out more or place an order by clicking here.

jimmy pena 4/19/12 jimmy pena 4/19/12

Our 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, which is where this entry was written).

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? Try checking in your carry-ons of finances, relationships, and of course, health.

6 WAYS TO CONTROL CHOLESTEROL By Emily Ann Miller, MPH, RD

What is cholesterol? Cholesterol is a fat‐like substance needed for good health. However, too much cholesterol in the blood can increase your risk of heart disease. Your body makes all of the cholesterol that it needs, but we also get cholesterol through food.

What makes my cholesterol high or low? Some influences on our cholesterol are out of our control: heredity, age, and gender. But other things, such as weight, physical activity, and diet, affect cholesterol.

Here's how you can eat to keep your cholesterol at healthy levels.

1 Eat less trans fats and saturated fats Trans fats are found in many fried foods, margarines and shortening (e.g., Crisco), commercial baked goods (muffins, cakes, cookies), and packaged processed foods. Saturated fats are high in animal foods: whole milk, regular cheeses, cream, butter, lard, fatty or processed meats (ribs, ground beef, fatback, bacon, sausage, bologna, hot dogs), and poultry skin. They are also high in palm oil, palm kernel oil, and coconut oil.

2 Eat more unsaturated fats These are found in vegetable oils (especially olive and canola oils), soft margarines, fish, peanut butter, nuts and seeds, and avocados.

3 Eat more omega-3 fats The best sources are fatty fish like salmon, trout, sardines, herring, mackerel, and tuna. Other good sources are canola oil, ground flaxseed, walnuts and walnut oil, wheat germ, and pine nuts. Aim for two 4‐oz. servings of fatty fish per week. A fish oil pill is another option ‐ check with your doctor or a registered dietitian to see which one is right for you. Look for one with at least 500 mg of EPA/DHA omega‐3s per pill.

4 Eat more soluble fiber Good sources are oats and oat bran, beans, barley, sweet potatoes, broccoli, brussels sprouts, apples, pears, oranges, and dried plums.

5 Eat more plant sterols Aim for about 2 grams per day. Many foods are now fortified with plant sterols such as orange juice, milk, yogurt, and breakfast bars.

6 Limit alcohol Keep to one drink per day for women and two drinks per day for men.