Since 2009
THE PRAYFIT DEVOTION
STRENGTH IN SPLINTERS
"Jesus said, 'It is finished.' With that, he bowed his head and gave up his spirit."— John 19:30
Playing baseball with wooden bats is the purest form of the game there is. The bat doesn't lie -- hitters' weaknesses are routinely exposed and hitters' strengths are more easily neutralized. These athletic implements, usually carved out of Northern Ash, are easily broken -- sometimes splintering dramatically -- either as a result of a bad swing, a good pitch, or some combination of the two.
Wood composites offer a stronger, albeit significantly more expensive option, for hitters looking to prolong the life of their lumber. These modernized bats are comprised of various woods and synthetic internal supports that allow them to perform like natural wooden bats but with a significantly longer lifespan. They provide a durability that typical wooden bats simply cannot. Still, the use of these repurposed trees for sport pales in comparison to the most notable, or notorious, wood in history -- the crudely fashioned posts used by the Romans to crucify Jesus. Two thousand years later, the image of the cross at Golgotha remains both evocative and empowering, a reminder that our fragility is divinely and miraculously reinforced by His.
It may be a technological triumph that composite bats offer the resilience needed to endure the rigors of constant wear on the ball field. But the strength to persevere in this life may be found in the simple, collective durability of the splinters of a cross.
--Eric Velazquez
COMPOUND MOVES If you are looking to build strength, devote your energy to multi-joint moves
The three most popular, widely-used lifts in the gym are the bench press, deadlift and squat. Referred to as “The Big Three,” these moves fall into a category of exercises called compound, or multi-joint, lifts. These exercises require movement at more than one joint, which means that more total muscles have to get involved to complete each rep. And the more muscle you work, the more muscle and strength you stand to gain. As a bonus, the more muscle you recruit on a given exercise, the more calories you burn. Finally, any measure of muscle gain will improve your metabolism since muscle is calorie-eating tissue.
Anyone looking to gain strength would be best served by doing compound moves, almost exclusively at first. Isolation, or single-joint, moves like curls, pressdowns, leg extensions or leg curls have their place in physique building, but they are secondary exercises that should only be implemented once you have built an adequate base of strength from which to work.
But The Big Three don’t stand alone in the strength-gain column. Here are a few more exercises that make you stronger in a hurry:
Barbell row Pull-up Dip Bodyweight squat Lunge Push-up
>> For exercise descriptions and videos, click here.
>> For more workouts and exercise tips, click here.
33-DAY TOTAL BODY CHALLENGE: Looking for a complete workout that includes compound movements? Pick up the PrayFit 33-Day Total Body Challenge, available now at Amazon. This at-home program provides everything you'll need to start training for faster results while honoring the One who made you. "We don't strive to be healthy in order to be loved by God," says PrayFit founder Jimmy Pena. "We strive to be healthy because we are."
PEACE IN KNOWING
October 27, 2010Read: Romans 8
“No, in all these things we’ve been made more than conquerors through Him who loved us.” --Romans 8:37
Loretta and I don’t watch a lot of TV, but we have our share of shows, one of our favorites being The Apprentice. A couple months ago, we watched the season finale with millions of other devoted viewers. But unlike most weeks, Loretta sat uncharacteristically calm throughout the show. I, on the other hand, shifted in my seat and talked to the television. After almost two hours of nail-biting suspense, I began to be more intrigued with Loretta’s demeanor than I was Donald’s decision. Then it hit me. She checked the internet. She already knew who won.
So with about 10 minutes left in the show, I curiously asked, “Babe…um, so who won?” She got the biggest grin. She explained she just couldn’t stand the suspense, but because she knew the outcome, she was able to relax and enjoy the show.
As believers, the reality is, we’re Heaven bound. I say we do less shifting in our seats and be more like Loretta; enjoying the show of life as those who know who wins in the end.
–J.P.
5 WAYS TO SURVIVE THE HALLOWEEN SUGAR BINGE Avoid doing too much damage with these tips from PrayFit nutritionist Dana Angelo White
1. Say No To Super Sticky Taffy, gummies and other sticky candies can cement themselves to your teeth. This combo of stiff and sticky can damage teeth, cause cavities, and ruin orthodontic work, turning them into an expensive dental bill instead of a one-night treat.
2. Pass On Powdery Messes Sticks and packets filled with colored powders are tremendously popular with kids (and some adults!). They’re nothing but mouthfuls of colored sugar, which makes them among the worst for teeth — the tiny particles get into every nook and cranny! And you’ve got to wonder: are all those neon-colored artificial colors safe?
3. Forget About Full Sizes An average full-size candy bar will set you back 300 calories. “Fun size” bars come in closer to 80 calories per piece. Stick to mini bars and packages for built-in portion control.
4. Ditch the Dare-Devil Candy Excessively hot, sour, or bizarre-flavored candies (earwax-flavored jelly beans, anyone?) are more trick than treat. These types of extreme candies can be dangerous for the mouth, throat, stomach and digestive system.
5. Super-Sized Chewies Those super-sized gumballs, hard candies and gummies are notorious choking hazards. We suggest making them scarce, particularly if you have children.
Since giving out apples to trick-or-treaters will never be popular, try some of these healthier options: Chocolate or yogurt covered raisins Cocoa-dusted almonds Trail mix with chocolate chips (For the older kids) Sugar-free bubble gum
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. Get the rest of her spook-tacular tips here.
HOPE DOES NOT DISAPPOINT
August 25, 2010Read: Romans 5
"Hope does not disappoint." --Romans 5:5
I've always loved today's theme verse. Read it again. I've purposefully held out the surrounding verses, because I want to focus on this phrase for a second. See, when the world mentions the word 'hope,' its tone is usually one of question or doubt. I hope I get an "A". I hope she likes me. I hope nobody notices. I hope....
Well, the bible says that strength comes to those who hope in the Lord. No question there. No sign of doubts. It's a done deal. Why? God...will...come...through...for...us. How do we know? He died for us. That's why Paul said in Romans 15, "May the God of hope fill you with joy and peace." Look up and read the verse again out loud.
Are you in need of a sure thing? When dreams allude us and people fall short, and all we want is a glimmer:
"We know that suffering produces perseverance; and perseverance, character; and character, hope. And hope does not disappoint us, because God has poured out his love into our hearts by the Holy Spirit, whom he has given us." --Romans 5:3-5
It's the ultimate catch-22. If we invite the God of hope into our hearts, He delivers it on impact.
And you know what they say about hope.
--J.P.
PRAYFIT RECIPE OF THE WEEK: Oatmeal Peanut Butter Energy Bars
You don't need to pour your life savings into mass-produced energy bars. This tasty recipe from PrayFit contributor Dana Angelo White (www.danawhitenutrition.com) gives you plenty of fuel for your day -- and without the fancy wrapper.
Ingredients: Cooking Spray 1/2 cup honey 1/2 cup natural creamy peanut butter 2 tablespoons maple syrup 1 tablespoon canola oil 1/4 cup light brown sugar 1/4 teaspoon ground cinnamon 1 teaspoon vanilla extract 2 cups rolled oats 2 cups crisp brown rice cereal 1/4 cup toasted wheat germ 1/2 cup chopped roasted peanuts 1/2 cup chopped dried apricots 1/2 cup chopped dried figs 1/2 teaspoon kosher salt
Directions: Spray a 9 by 13-inch baking dish with cooking spray and set aside. In a small saucepan over medium heat, combine honey, peanut butter, maple syrup, canola oil, brown sugar, cinnamon. Stir and cook until mixture just begins to bubble, about 3 to 5 minutes. Remove from heat and stir in vanilla extract. In a large bowl, combine oats, rice cereal, wheat germ, peanuts, apricots, figs and salt. Pour peanut butter mixture over oatmeal mixture and stir gently with a spatula until well combined. Transfer to baking dish, cover with parchment paper and press firmly into dish. Allow to cool completely (mix will cool faster in the refrigerator). Cut into squares or bars and serve.
Calories: 240 | Total fat: 10g | Saturated fat: 1.5g | Carbohydrate: 30g | Protein: 6g | Sodium: 70mg
Dana Angelo White, MS, RD, ATC is the nutrition expert for Food Network.com and the Healthy Eats blog. She is a registered dietitian, certified athletic trainer and owner of Dana White Nutrition, Inc., which specializes in culinary and sports nutrition.
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