November 28, 2011 Read: Psalm 84

"No good thing does he withhold from those who walk uprightly." --Psalm 84:11

Isn't it interesting that at the mere mention of the words 'good posture', we automatically pull our shoulders back? (Admit it, you just sat up a little taller in your chair as you read that sentence.) Well, if it helps, I sat up as I wrote it. Many of you don't know, but a little over a year ago, I had spine surgery; a couple of fusions and an artificial disk were all my neck needed. Okay, basically I have a brand new neck. And of the many rehab mandatories, a lifetime of maintaining good posture is at the top of the list. That's why I'm constantly asking my wife to remind me of it.

Good posture. Physically and spiritually. Isn't that the goal each day? Am I eating right? Am I reading my Bible? Am I walking uprightly in my pursuit of abundant living? When it comes to my very small, brief life, there's a lot I think I need, but I want nothing more than a backbone for Christ, while protecting the frame He designed around it.

I just want to stand up straight.

Have a good week everyone. In Jesus' name, we train.

--Jimmy Peña

WORKOUT OF THE WEEK: BACK ISSUES

Speaking of good posture, a strong back can help. Next time you're at your gym, try this workout. It'll help target all the major muscles of your back.

Lat Pulldown: 3 sets x 10-15 The lat pulldown is great as a warm-up as well as the start of your working sets. Do a few light warm-up sets with very light weight before reaching failure at the designated rep range. The lat pulldown targets the upper part of the lats, the wide, wing-shaped muscles that extend from your armpit down to your lower back.

Wide-Grip Seated Row: 3 sets of 8-12 Close-Grip Seated Row: 3 sets x 8-12 The wide-grip seated row will zero-in on your upper lats, while also hitting your middle back (rhomboids, middle traps). When you switch to the narrow grip, you shift the focus to the lower lats.

Pull-Up: 4 sets x To Failure Close-Grip Pull-Up: 4 sets x To Failure Finish your quick yet effective back workout with pull-ups and chin-ups, to failure, four sets each. Do as many wide-grip pull-ups as possible then finish with the underhand chin. Your biceps, which come into play more with this grip, will help you tax every remaining fiber in your back.

--Rest 60-90 seconds between sets and exercises. --Perform this workout once per week, preferably as one of the first in your schedule of workouts. --Do 5-10 minutes of general warm-up work, such as jogging or jumping jacks, in order to increase blood flow and elevate your core temperature. Follow each workout with a few minutes of back stretches to maintain flexibility in these crucial postural muscles.

COMING SOON!: December 6 marks the official release of PrayFit's first DVD, now available for pre-order on Amazon and other retail websites.