Training Wheels

"Nothing can get between us and God's love because of the way Jesus our Master has embraced us." --Romans 8:38

Read: Romans 8

On my way to a meeting yesterday, PrayFit V.P. Eric Velazquez shared with me one of those moments. You know, a pivotal, unforgettable snapshot in time. The kind that leaves dads like him standing on sidewalks wondering where the years are going without his permission. Yes indeed, his little Mya is learning to ride her bike. He says she does alright until she looks back to realize he's let go. Real freedom is scary for Mya.

Yeah, I can't help it. Who reading this just loves the scene he's living? What a picture. We all know that Eric needs to let go so Mya can learn to ride on her own. After some good coaching and maybe a few innocent spills, it won't be long before she has the confident balance required to get up and go. What a spectrum. Mya will soon realize she doesn't need help, and Daddy will soon realize he has to stop giving it.

Letting go. Not something that comes easy for us. Whether it's about control, a habit, a burden, a worry, or the past, God knows how tough it is for us. But as Eric and I talked about the experience, we both gave thanks for one gospel fact: God never let's go of His children. Like little Mya, we pedal our hearts out, don't we? School, work, church, family, relationships, and health; a life full of spills, skinned knees, broken hearts and bruised egos.

Real freedom. Weeping dads on sidewalks know the feeling. Kids on bikes do too. But taking a page from Mya's lesson, real freedom for the believer comes when we look back only to realize that grace has a real good grip.

--Jimmy Peña

"Freedom for the believer comes when we look back only to realize that grace has a real good grip."

EXPERT ADVICE: Rest & Recovery

So here we are in the closing days of January. How are you doing with those resolutions? Have you been diligent about your workouts? Still using good discretion in the kitchen? We certainly hope so. Yet while some of you struggle to find a foothold with your recommitment to exercise and nutrition, others may be going a little overboard -- and feeling the effects. You see, you can get too much of a good thing. Click here to learn the signs of overtraining and how to scale back to keep your results on track.

>> WHAT IS OVERTRAINING SYNDROME?

FAITH & FITNESS ON TOUR IN 2014

Churches. Community events. Schools. Corporate events. PrayFit is on the march in 2014 with its unchanging message; one of stewardship, of faith, of humility, of endurance. The team is actively booking spring and summer events! Reach out to us at [email protected] for more details. As always, for churches and other non-profit events there is never a speaking fee. Talk to your pastors and leaders. Reach out to us and let's see health as a means of praise, together.

You Changed My Life

"As the Father has loved me, so have I loved you. Abide in my love." --John 15:9

Read: John 15

"You changed my life," I told Mya, with a kiss, as I put her back to bed. "You changed mine," she whispered in reply before slipping back into a deep sleep. I closed her door walked back to my room with a wry smile, my eyes welled up with tears of gratitude. For this fatigued father, sleepy words had begotten a swelled heart.

Half asleep and scarcely able to comprehend the magnitude of such a statement, Mya will probably never remember that she uttered it. But it brought me untold joy nonetheless. You see, every expression of love that she musters -- every squeeze, every crinkle-nosed grin, every barely-perceptible midnight utterance of affection -- impacts me deeply and profoundly. Not a single, loving gesture is too slight.

When I finally laid my head to my pillow, like Mya, I did some whispering of my own: "Lord, You changed my life." The words, I thought, fell short. Despite His divinity, I speculated, He can't possibly understand how much I love Him and how fortunate I feel to be numbered among His flock. Then, it occurred to me. He didn't just change my life, He gave it. And for a Father, even when the words miss the mark, they never miss the heart.

--Eric Velazquez

>> COMMUNITY & FELLOWSHIP: Our family has grown by leaps and bounds in five years. Interact with fellow faith-and-fitness devotees by joining our forums today. Here, you can share successes and struggles, swap recipes, pray for one another or just catch up with like-minded friends. Already a member? Sign in here.

WORKING OUT AT HOME

Convenience of exercise is one of the greatest determining factors in program adherence. In other words, the easier a workout is to get in, the less likely you will be to skip it. For a great many people, home workouts are best. Team PrayFit's two workout DVDs provide challenging, results-driven, at-home workouts that are guaranteed to help you build a stronger, healthier body -- without having to venture out to a franchise gym. So far, the reviews on our latest DVD -- the PrayFit 33-Day Body Toning System -- are outstanding! Click here to read what others are saying! For a sneak peek at what you can expect in our newest offering, click the video player below. To order now, click here.

Of Gifts and Gratitude

"If one part suffers, every part suffers with it; if one part is honored, every part rejoices with it." --John 15:6

Read: 1 Corinthians 12

Anyone who is blessed enough to be around children for any length of time knows that you often end up with the strangest collection of gifts. My girls are no different. Much to the dismay of our community groundskeeper, Mya and Ella are intent upon picking every flower that they see, always with a single plan in mind -- to brighten someone else's day with a makeshift, yet heartfelt bouquet.

This gesture, which holds great meaning to the girls, is quickly lost on us grown-ups. We accept the flowers with a showy smile and a nod, only to set them down in the moments to follow. We carry on with our business, leaving petals to wilt and whither from neglect. It is only when Mya and Ella return to inquire about the condition of their floral good tidings that we are suddenly forced to ponder the true value of their gift. Put plainly, the flowers matter to them because they probably carefully selected each one with me and Wendy in mind, and no explanation can soothe the heartbreak of our apparent ingratitude.

Our bodies are exquisite and unparalleled works of art. Formed from the dirt in His own garden, each for a unique purpose. And like flowers handed to you by a child, they were given to us with an expectation of continued care. How we express gratitude for our bodies doesn't just matter to us. It matters, perhaps more than we'll ever know, to the One who gifted them in the first place.

--Eric Velazquez

NUTRITION TIPS: 5 Easy Fridge Makeovers Body makeovers start in the kitchen. So for 2013, it’s out with the old and in with the new for your fridge and freezer. We’ve got five things to scratch off your shopping list and five fresher, healthier, and more affordable things to put in their place.

>> Click here for the list!

>> If you're not already getting the PrayFit Daily delivered to your inbox each morning, click here. Then, get in on the act with us on Facebook, Twitter, HeavenUp and YouTube. And for a final look at how your health can be used as a means of praise, click 'play' to hear from founder Jimmy Peña.

Lord, Do You See Yourself In Me?

"The Lord looks at the heart..." --1 Samuel 16:7

Read: 1 Samuel 16

When Prayfit VP Eric Velazquez describes seeing his resemblance in his daughter's faces, this weeping writer fights back tears. He says, "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 what? 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 the Father.

Friends, 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.

DISCUSS: Are you a believer who feels compelled to take better care of yourself? Are you a fitness enthusiast who feels compelled to demonstrate more modesty? Whoever you are and whatever you feel called to do, we're here to support, motivate, and inspire to you to stay that course. It's our life's work to help your lives work with a deeper faith and better health.

EXERCISE IN DEPTH: The Plank

Today we take a closer look at one of the simplest, most effective exercises you can do for your core: the plank. This exercise 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 are to enjoy abundant 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.

>> Does God call us to be fit? Let us know what you think by offering your comments on this discussion, either below in the comments section, or by clicking here to leave your thoughts at our forum.

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Of Gifts and Gratitude

"If one part suffers, every part suffers with it; if one part is honored, every part rejoices with it." --John 15:6

Read: 1 Corinthians 12

Anyone who is blessed enough to be around children for any length of time knows that you often end up with the strangest collection of gifts. My girls are no different. Much to the dismay of our community groundskeeper, Mya and Ella are intent upon picking every flower that they see, always with a single plan in mind -- to brighten someone else's day with a makeshift, yet heartfelt bouquet.

This gesture, which holds great meaning to the girls, is quickly lost on us grown-ups. We accept the flowers with a showy smile and a nod, only to set them down in the moments to follow. We carry on with our business, leaving petals to wilt and whither from neglect. It is only when Mya and Ella return to inquire about the condition of their floral good tidings that we are suddenly forced to ponder the true value of their gift. Put plainly, the flowers matter to them because they probably carefully selected each one with me and Wendy in mind, and no explanation can soothe the heartbreak of our apparent ingratitude.

Our bodies are exquisite and unparalleled works of art. Formed from the dirt in His own garden, each for a unique purpose. And like flowers handed to you by a child, they were given to us with an expectation of continued care. How we express gratitude for our bodies doesn't just matter to us. It matters, perhaps more than we'll ever know, to the One who gifted them in the first place.

--Eric Velazquez

SPRINT TIP: INTERVALS Yesterday, American ultramarathoner Josh Cox dropped some truth on the PrayFit Nation: "Long slow distance makes long slow runners. If you want to run fast you need to run fast." Cox recommended that intervals should be part of your program each week if your goal is to build speed. But intervals also help you burn fat faster and workouts are shorter to boot. For the next few weeks, try this simple interval scheme to start getting leaner -- and faster.

Week 1: After a two-minute jog to warm-up, sprint at top speed for 10 seconds, then walk for 50 seconds. Repeat this until you have completed 10 sprints. Perform this workout on two, non-consecutive days.

Week 2: After a two-minute jog to warm-up, sprint at top speed for 11 seconds, then walk for 49 seconds. Repeat this until you have completed 11 sprints. Perform this workout on two, non-consecutive days.

Week 3: After a two-minute jog to warm-up, sprint at top speed for 12 seconds, then walk for 48 seconds. Repeat this until you have completed 12 sprints. Perform this workout on two, non-consecutive days.

Week 4: After a two-minute jog to warm-up, sprint at top speed for 13 seconds, then walk for 47 seconds. Repeat this until you have completed 13 sprints. Perform this workout on two, non-consecutive days.

Week 5: After a two-minute jog to warm-up, sprint at top speed for 14 seconds, then walk for 46 seconds. Repeat this until you have completed 14 sprints. Perform this workout on two, non-consecutive days.

You're essentially working in one-minute increments, adding one second to your sprint and eliminating a second from your recovery time each week. By challenging your body with greater intensity each week, you are paving the way for better improvement in body composition as well as sprint efficiency.

RUNNERS FORUM Walk, jog or sprint your way into the growing discussion on the forums Are you a runner? You have a 5K coming up? Maybe you're just interested in running and don't know where to begin? Whatever the case, it's time to surround yourself with a community of like-minded individuals. This thread on the PrayFit forums is dedicated to those who prefer to get fit by running. So dive into the discussion to encourage one another, to share experiences or to pick up some tips.

>> RUNNERS FORUM - CLICK HERE

Built To Be Broken

"And by his wounds we are healed." --Isaiah 53:5

Read: Isaiah 53

For my daughter's fourth birthday recently, we allowed her and her younger sister to stay up an hour past bedtime so we could all snuggle up to a good movie and some popcorn. Our selection? At Jesus' Side, an animated story that centers around a pack of outcast animals in Jerusalem during the last week of Jesus' life. The birthday girl, Mya, sat cuddled up to me.

During the scene where Jesus is carrying his cross to Calvary, my wife turns to look at us and her eyes welled up with tears. Mya was crying. She was heartbroken at the way Jesus was being treated. When He finally gave up His soul on the cross, Mya buried her face in my chest and wept. I fought the lump in my throat as I held her tight and wiped her tears. It was only when the canine protagonist came to Jesus' empty tomb that her sadness was replaced once more with her signature smile.

The joy of the resurrection, as it turns out, isn't age-dependent. Even a four-year-old can appreciate the beauty of Christ's victory over death. Our bodies, we tell her, are designed for fun things like jumping in puddles and riding bikes. His, on the other hand, was built for one purpose: to be broken, so that one day, we can bury our faces in His chest and He can wipe away all our tears, for good.

--Eric Velazquez

REPORT: WEIGHT LOSS CAN BE CONTAGIOUS

What's your main fitness goal? If it's to lose a few pounds or inches, it's time to surround yourself with an all-star cast of teammates.

Researchers from The Miriam Hospital's Weight Control and Diabetes Research Center and The Warren Alpert Medical School of Brown University found that team members in a weight loss competition not only achieved similar weight loss outcomes, but participants who said their teammates played a large role in their weight loss actually lost the most weight. The study found that subjects who lost 5% of their bodyweight or more tended to be on the same teams.

The PrayFit 33-Day Total Body Challenge (Lionsgate) is being used nationwide by churches and small groups looking to get in shape. Participants meet regularly or perform workouts on their own and log progress on our forums or compare results in other ways.

>> To start your own 33-day challenge with friends or family, click here. >> To share your results with others who are already taking the PrayFit 33-Day Total Body Challenge, click here. >> For the full story on the weight loss study from Science Daily, click here.

KEEPING HOUSE

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

My wife Wendy and I live in a house of toddlers which means that at any given moment, our little home can look like hurricane-force winds blew through, tossing about everything that isn't nailed down. Toys are scattered, clothes are strewn over the furniture and...is that string cheese ground into our rug? We try, sometimes to no avail, to keep up with our cyclical mess.

However, once I get word that my mother-in-law is coming to visit, a new side of me emerges -- an unrelenting, super-cleaning alter ego that is intent on spot-shining the house into model-home glory. You see, not only did she and my father-in-law help us buy this place, but Ethelmarie keeps a pretty tidy house. And while she may not be bothered by the mountainous pile of juice cups in my sink, I still don't want her to see them. So my inner Mr. Clean -- the one that speedily washes fingerprints from windows and mops floors -- really only comes out when I know she's stopping by. And while her visits are usually announced, we love that she will occasionally just pop in. As a result, Wendy and I are now doing our best to keep the house Ethel-ready at all times, managing the maelstrom in small, daily increments (as much as Mya and Ella will allow, that is.)

We all have houses to keep -- both brick-and-mortar and flesh-and-blood -- that can benefit from daily attention. And you never really know when company's coming.

Lord, we are so grateful for the bodies that house our souls and do not take lightly that we were made in your image. Please help us find the daily motivation to be faithful stewards of the physical gifts we've been given. Amen.

--Eric Velazquez

>> Commit: Log on. Today, join other PrayFit readers at our online community by going to www.prayfit.com/forum. Here, you can create a free-form workout journal that you can update on a daily basis. Journals are routinely featured on PrayFit’s home page and shared with our various social networks. As the research would indicate, those keeping journals at PrayFit.com report having an easier time of sticking to a workout routine because they know that others are reading up on their progress. The authors of a recent study cited recommended the following types of websites for the best results:

--Sites that encourage accountability by asking users to consistently record weight, exercise, and calories consumed

--Sites that include tailored or personalized information

--Sites with interactive features that allow users to communicate with each other and with nutrition and exercise experts

--Sites with accurate health information

527 million >> Dollars made by Nutrisystem.com in 2010

23.8 >> Percentage of dieters that used a weight loss website in 2010

Source: Market Data Enterprises