Marching Orders

"When you hear them sound a long blast on the trumpets, have the whole army give a loud shout; then the wall of the city will collapse and the army will go up, everyone straight in." --Joshua 6:5

Read: Joshua 6

Joshua could relate to our steep challenges. His neck cramped as he surveyed the impregnable wall of Jericho. "Gonna need a bigger army," he whispered out of the side of his mouth. You might be saying the same about your predicament. Has your health retreated? Does something at school or work have you hoping for reinforcements? If so, stand next to Joshua as he listens to God's strategy.

"But the seventh day you shall march around the city seven times, and the priests shall blow the trumpets. Then the wall of the city will fall down flat."

"That's it?...That's the plan!?" I wonder if Joshua paused when he heard the order. After all, he was among men of war (v. 3) and probably dressed for the occasion. Not sure if he hesitated, but I know we sure do. When we have to respect a less than respectful boss, or when it seems the rules only apply to us, obeying God's marching orders is sometimes the last thing we want to do (or actually do), especially if we're ready to fight.

But we all know the story. Joshua's army walked around Jericho for seven days without making a sound or saying a word. Then when it was time: the trumpet, the shouts, and the walls came tumbling down. God's enemies might have laughed and scoffed for a week, but being obedient has never proved popular or easy, just effective.

So the next time we feel like taking the wall ourselves, let's wait with Joshua. He listened, walked without talking, then praised God on day seven. Sooner or later, like Jericho, the world will see we're not just walking in circles.

--Jimmy Peña

EXERCISE IN FOCUS: Bodyweight Squat

Many of our workouts here at PrayFit.com revolve around bodyweight training. Why? The reasons are numerous but this form of resistance training can be done by practically anyone, anywhere and at anytime -- no equipment or expensive gym membership necessary. But to get the most out of these exercises, it's important to become a student -- then a master -- of the fundamentals. Today, we take a look at the best lower-body exercise around: the squat.

TARGET MUSCLES: Quads, glutes, hamstrings

EXECUTION: 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.

>> For more exercise descriptions and videos, click here.

Shepherds In Suits: Part II

"For he will command his angels concerning you to guard you in all your ways." --Psalm 91:11

Read: Psalm 91

So yes, Part II. I didn't plan to write about those Shepherds in Suits again, but what happened Sunday just begged it. Sitting in an intimate gathering to celebrate the life of a fitness publisher who recently passed away, I listened as men and women shared their memories. The room was full of familiar faces. Writers, photographers, publishers and editors that I've worked with for over 14 years; a bit of a reunion. But one familiar face I didn't expect to see, was a face nobody recognized or even noticed.

Wouldn't you know it, standing against the wall a few feet from the guest speaker was one of my shepherds from across the world over three years ago. Same suit of armor, same focus, same purpose. This particular shepherd had the previous honor of protecting one of our former Presidents on Marine One. So to say the speaker was in good hands on this day is an understatement. In that moment, I squeezed Loretta close to me. I couldn't help but think of the angels that God has sent to protect me and my family. We can't see them, but I know they're there.

Max Lucado once wrote, "God sends his best troops to oversee your life. Imagine the President assigning his Secret Service to protect you, telling his agents to motorcade your car through traffic and safeguard you through crowds. How will you sleep knowing heaven's finest are doing just that? You are not alone. Heaven's mighty angels watch over you." Someday as we celebrate Heaven and honor Jesus, we too will have a reunion. Loved ones who went before us, and strangers who are no longer strangers will all be there. And so will our angels. I hope I get to thank mine. You know, we are safe to pursue an abundant life. We're watched. How bold does that make you feel as you tackle your day knowing you're flanked by God's army? Let's show them.

--Jimmy Peña

1.5 - Hours of leisurely walking per week shown to improve cognitive function among women, compared to those who walked less than 40 minutes (Source: MedicineNet.com)

ANSWERING THE CALL

May 5, 2011 Read: Luke 22

"Father, if you are willing, take this cup from me; yet not my will, but yours be done." --Luke 22:42

Though my tiny legs hate me for it, I still head outdoors for a run 2-3 times a week, usually along a two-mile path that takes me around a nearby park. Last week, as temperatures hit the low-to-mid 90s, I found my run labored. Sweat poured from my brow and my legs felt heavy. For a moment, I considered skipping my next sprint and settling into a nice walk for the rest of the way. Then, I noticed the fatigues.

Camped out under a tree to catch what little shade there was to be found, an Army recruiter was coaching a prospective soldier though a set of sit-ups. A hundred yards up the trail, I notice a small group of high school-age guys running my way -- each of them appeared to be waging his own personal battle against the heat, fighting every natural instinct to quit. Each young man in the group was wearing an Army t-shirt. A newer, fitter Army requires soldiers to be in better shape and for these teens, it was training day.

At a time of day when most of their peers were heading to the community pool, these young men were preparing for the privilege to serve. Knowing the dangers inherent to the jobs that they were committing their lives to, not to mention the derision they'd face from their lesser-motivated classmates, these brave young men still chose to defend 307 million people they'd never meet as their trade. Though none of them hoped it would ever come to it, each of them was prepared to make the ultimate sacrifice, and in doing so they unwittingly mirror the life (and death) of another soldier.

Though he feared his demise (Luke 22:42), Jesus voluntarily endured mockery, ridicule and ultimately the pain and suffering of the cross for you and me.  Bravery isn't necessarily the act of charging into the breach, but rather a willingness to answer the call.

--E.V.

SWEET NEWS ON SALT New research is rewriting the recommendations on sodium consumption

There are so many things out there that can harm us. Why does salt have to be one of them? For years, we've learned that this tasty seasoning should be consumed only in moderation -- that high sodium consumption could lead to heart disease and high blood pressure -- leaving us to lead cautious and bland nutritional existences.  But newer research is laying rest to these guidelines.

A study published in the Journal of the American Medical Association followed over 3,000 healthy European men and women and found that higher-than-normal sodium consumption did not appear to increase the risk of developing hypertension (high blood pressure) or having a heart attack. What's more startling was that they found those who consumed the least salt had a 56 percent higher risk of death from a heart attack or stroke compared with those who had the highest consumption, even after controlling for obesity, cholesterol, smoking, diabetes, and other risk factors.

While we're not going to encourage you to schedule a Salt Party, researchers concluded that some individuals simply appear to be more sensitive to the mineral than others and that sweeping guidelines for its consumption may be ill-advised.

For the full story, head to CNN Health.

>> WHAT'S YOUR SUCCESS STORY? Have you lost a ton of weight? Fought off diabetes? Have you been able to drastically change your lifestyle through regular diet and exercise? We want to hear from you. Take a moment to submit your story in our Success Stories forum, or just stop in to encourage others.

BY THE SUN

April 15, 2011 "I believe in Christianity as I believe the sun has risen; not only because I see it, but because by it I see everything else."

--C.S Lewis

PRAYFIT: WEEK IN REVIEW Absorb a week's worth of healthy living tips in just three clicks

>> WORKOUT: A 10-minute solution for lagging legs, triceps and abs

>> NEWS: What does it mean, exactly, to be "Army Strong?"

>> RECIPE: Looking for a no-guilt way to enjoy banana bread? Check Dana Angelo White's recipe.

TRIVIA ANSWERS from yesterday's trivia question... 1. The safest time to eat a cheat meal is actually right after a blistering workout. You are more likely to utilize the cheat meal for fuel and not store it as bodyfat right after a training session. The second best time for such a meal is first thing in the morning after an overnight fast.

2. The wide-grip seated row is a fantastic back exercises, and because of the wide grip which forces your elbows to raise  and arms to become parallel with the floor, it is an excellent way to target the upper lats, rhomboids and middle traps.

So, Phil...congratulations. You are this week's trivia winner. Let us know where to send your PrayFit gear by emailing us at [email protected]

SPECIAL FORCES

January 17, 2011Read: Psalm 18

"He rescued me from my powerful enemy, from my foes, who were too strong for me." --Psalm 18:17

During a recent trip, I met an incredible individual. Today he's a successful businessman, but years ago he was invisible. A former member of the elite Delta Special Forces, he was trained in the dark arts of hostage rescue. They had one primary mission: To get behind enemy lines, set captives free and bring them home.

He explained that just to be considered for Delta, he was dropped into unfamiliar territory and instructed to get from point A to B as fast as possible which often took days. At each checkpoint, he had no idea if he had reached it in time or how many more days were left in the test. Along with discouragement to continue, all he was given was a new destination and the opportunity to quit.

As he talked, my mind wandered. Our life can sometimes feel like that selection process. We're dropped into unfamiliar territory, discouraged daily, without knowing when it all will end. But we'd be wise to remember that with Jesus in our hearts, we've already been rescued. Unnoticed and disguised as a human, He stepped onto foreign soil to set us captives free. Because He did, we don't quit.

--J.P.

WORKOUT OF THE WEEK: Full-Body Dumbbell Blast

While bodybuilders tend to specialize, training individual bodyparts on certain days of the week, there are a great many people who are forced to multi-task. Short on time but high on motivation, some prefer to get as much done as they can, in as little time possible. This short, full-body workout, which requires little more than a set of dumbbells and some floor space, will call your entire musculature into play in 10-15 minutes.

Using the same light-moderate pair of dumbbells, go from one exercise to the next without rest. Simply do as many reps as you can of each exercise. After the last exercise on the list, go ahead and rest 2-3 minutes then go through the circuit again, for a total of three times maximum. You can perform this workout 2-4 times per week, depending on experience.

Dumbbell Squat to Overhead Press Dumbbell Squat to Upright Row Two-hand Bent-Over Dumbbell Row Dumbbell Curl Floor Dumbbell Chest Press * Weighted (Dumbbell) Crunch

* Feel free to substitute dumbbell bench press if you have a bench available.

>> FEATURED WORKOUT JOURNAL: TrooperG | Running + PrayFit

GOODBYE, "BAND" LEADER

January 12, 2011Read: 1 Timothy 5

“Do not rebuke an older man harshly, but exhort him as if he were your father. Treat younger men as brothers." –1 Timothy 5:1

You might not know who Dick Winters is, but he died this week, and you and I owe him a moment of pause. Winters was the leader of Easy Company — arguably one of the most elite groups of American soldiers in World War II. Their story was made popular by Tom Hanks and Steven Spielberg in the acclaimed series Band of Brothers.

Prior to D-Day and long before the beaches of Omaha, the Winters-led group who would come to be known as the Angels from the Sky had to first prove their readiness. After months of testing and training, only those left standing were given their wings. Interestingly, while their worries were few, the one common fear they all had was whether their chutes would open correctly since they were responsible for packing their own parachute the day before each jump.

Please forgive the comparison, but if you and I were responsible for providing a safe landing from our many falls, we’d live in fear too. But since God’s love reaches lower than our worst mistakes and higher than our greatest accomplishments, we have a green light to take a daily leap of faith. Or as Major Winters would have put it, "to stand up, hook up, and jump."

--J.P.

REST NOT, WANT NOT How to use rest to your advantage when training with weights

If you train with weights, you likely do so with an eye toward being stronger and leaner. And while a great many exercisers will set their programs with precision -- dutifully planning exercises sets and reps for each workout -- very few are as diligent when it comes to rest periods. Instead, some people will choose to rest until it "feels right" to get into the next set.

But if you're trying to burn more fat, you may want to start watching the clock.

"Studies find that those who rested 30 seconds between sets during weight training workouts burned 50% more calories than those who rested three minutes," says Jim Stoppani, PhD, co-author of "PrayFit: Your Guide to a Healthy Body and a Stronger Faith in 28 Days."

For more information like this from the Doc, visit www.jimstoppani.com or join his Facebook fan page.

>> FEATURED JOURNAL: Eric Gonzalez | Back at it in 2011

IN HONOR OF...

November 11, 2010 In honor of all our veterans who have served this great land, Prayfit offers our utmost respect. No words of encouragement, no workout of the day. Just a simple, sincere day of silence, setting our pens down to applaud their sacrifice.

Team Prayfit

>> MILITARY FORUM: If you are a member of our armed forces, we hope that you'll share your thoughts on faith and fitness with the PrayFit family in our Homeland Defenders forum. If you know a faithful serviceman or woman, we hope that you'll refer them there so that we can all benefit from their experiences.