Since 2009
THE PRAYFIT DEVOTION
The New Year Is In Me
"Therefore if anyone is in Christ, he is a new creation. The old is gone, the new is here." --2 Corinthians 5:17
The confetti is all but cleaned up, the streamers are in the trash, Christmas decorations have been stored and the calendar is brand new. Deep breath...and...let it out. So THIS is 2014! But it doesn't take long for things to feel normal again does it? For some reason, the commute this morning is still bumper-to-bumper, co-workers are still grumpy and junk food made its way back to your lunch box. Seems last year's ho-hums and habits still cast their shadows.
Truth is, a new year is only new if we make it that way. For you and me, a change in year only matters when it changes in here (this is me pointing to my heart). So starting today, no matter what seems old, let's find a way to make it new. That commute? Try seeing it as an extended quiet time with the Lord. Those co-workers? Be the only one in the office unwilling to gossip or grumble. And at lunch, be the first to push away from the table as a way to praise the Lord for health. Slowly but surely, we'll realize the difference is in us. Seems those weren't shadows after all. It was shade.
–Jimmy Peña
For Discussion: You and I aren't strong enough to overturn our circumstance, but Jesus is. And if we rely on Him each day, we can conquer our battles. Anxiety, health, job-related stress -- all of it needs to be placed at the foot of the cross as soon as our feet hit the floor. The closer we get to Him, the more shade we find. Welcome back, kids. And welcome, 2014.
PRAYFIT: WHO WE ARE
If you're reading this, we're blessed to have you. Whether you're a longtime reader of the faith and fitness writings we've been posting here since 2009 or a newbie who stumbled upon us in a friend's Facebook news feed, we take our commitment to you very seriously. We hope that you'll find the inspiration and practical tools necessary to become a better steward of your health.
Newcomer or not, we hope you'll take a second to read the broad strokes on who we are, what we believe and what our mission is. Our prayer is that the soul of PrayFit speaks to yours...
SOCIAL NETWORKS: Now you can "like," "join," "tweet" and "watch" faith and fitness at your leisure. Click the links below to get plugged in with the rest of the PrayFit community in 2014! Facebook HeavenUp Twitter Instagram YouTube
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Nice To Meet You: Part 1
Driving home today, I decided to take a familiar route. This is a picture of the old Muscle & Fitness Magazine Headquarters. With it's palatial interior and athletes carved out of the walls along the rooftop facade, this building holds special memories for us. First of all, it's the reason my wife and I moved to Los Angeles when I took over the magazine's Fitness Director position in 2005; or so we thought it was the reason.
Days into my tenure, I happened to notice there was just something about one of my co-workers, far beyond his unbelievable writing skills and sense of humor. I knew he was smart -- smarter than me for sure. But something more. I remember the conversation. "You're a Christian," I said. And indeed he was. The weeks, months, and years serving readers together was an experience I'll cherish for a lifetime.
One late evening as we were both writing and editing fitness and nutrition content for our readers, I approached him and said, "Hey man, you got a second? I have an idea," And as he left my office, I think the last thing I said to him was, "I think I want to call it 'PrayFit.'" And the blessing of a best-selling book and DVD, a thriving website and an amazing future are byproducts of what we now know is the reason we moved to L.A. -- to meet Eric. And I'm glad you have, too.
--Jimmy Peña
P.S. As we continue to serve, I know I speak for Eric when I say how thankful we are for the book's co-authors, Dr. Jim Stoppani and Jimmy Page, as well as our contributing nutritionist Dana White and our online contributing writers (and selfless crusaders) Allison Earnst, Catrina Vargas-Cormell, and Emily Ann Miller MPH, RD. And mostly, we want to thank you, the faithful reader. Nice to meet you.
>> ABOUT US: Click here to learn more about the genesis of PrayFit. >> TEAM PRAYFIT: Get to know the faces (and stories) behind the daily entries here.
THE "OTHER" PROTEIN Why you should have casein in your cabinet in addition to whey
So much is made over the post-workout whey protein shake and its impact on muscle recovery. But there are other times of the day when protein consumption can payoff in a big way. New research published in the journal Medicine & Science in Sports & Exercise found that a casein shake consumed 30 minutes before bed immediately elevated (then sustained) circulating amino acid levels, increased whole-body protein synthesis and improved net protein balance. In other words, this “second tier” protein kept up muscle repair all night long. Since it clumps in the stomach, casein is absorbed by the digestive system at a much slower rate than whey, providing a steady trickle of muscle building blocks while you sleep.
About half hour before you snooze, try drinking 20-40 grams of casein mixed in water. Since it is thicker than whey, figure on adding a bit more water to achieve your desired consistency.
IT TOOK A LIFETIME
August 8, 2011 Read: Deuteronomy 2
"The Lord your God has blessed you in all the work of your hands." --Deuteronomy 2:7
On Friday, Prayfit VP Eric Velazquez gave us a great reminder of God's faithfulness. We learned that although the Israelites wandered, they weren't lost. But in the end, what should have been an 11-day journey eventually took 40 years.
When it comes to your health and fitness, does it feel like you're wandering? Perhaps today, you're looking around thinking, "This looks so familiar. I just know I've been down this road before." (Not making time to exercise, diet is less than clean, motivation needs a jump-start, etc).
Well friends, take heart. Eventually the Israelites stood on the edge of the land they walked so far to see. And though they still had the river to cross and the walls to crumble, they made it. Picture them as they stood there; eyes wide, deep breaths, staring down their goal. What they saw took a lifetime. Your health does, too.
--J.P.
WORKOUT OF THE WEEK
Not a lot of time before work to workout? Find some empty space in your living room, garage, or backyard for this brief but effective total-body routine. In just a few minutes, this strength-and-power building routine will have provided you with more energy for the day ahead and set your metabolic fire ablaze.
Walk in place for 1 minute Jog in place for 1 minute High-knee run in place for 1 min Standard push-up to failure Jump Squat (20 reps or to failure) Rest 20-30 seconds
--Repeat the entire sequence 3-5 times. Try this workout two times this week, allowing 48-72 hours between sessions. If you're more experienced, aim for five total go-throughs with it, three times per week (or every other day).
KEY TERM Failure: the point at which you can no longer complete reps with good form on your own.
>> ABOUT US: Learn more about the dedicated team at PrayFit.
LOVE STEPPED IN
May 9th, 2011Read: Romans 3
"It comes freely unto us, but Christ bought it and paid the price." --Romans 3:22
This last Saturday night, the much-anticipated fight between Manny Pacquiao and Shane Mosely came and went with the expected outcome. But there was another fight that night that caught my attention. In one of the undercard bouts, a fighter in the late rounds was taking too many blows, unable to defend himself. His corner didn't wait for the ref to stop it, but threw in the towel knowing their fighter had enough. Come to find out, the fighter's cornerman was also his dad. As one announcer said, "Love stepped in." He just couldn't bear to see his son endure such a beating.
In the fight for our future, Jesus went the distance. While He could have stopped the fight, God knew we could never defend ourselves, so He let the battle rage. I guess you could say, "love stepped in," until our fight was over.
--J.P.
WORKOUT OF THE WEEK: Dumbbell Complex
So many of us have to take our workout time where we can get it -- before work, at lunch or after work. There's a reason they call it "rush hour" at the gym. Unfortunately, time efficiency can be difficult during these times and a good, full-body workout that takes you from one station to the next might just be out of the question (unless you have two hours to spare). No problem. This week's workout is right up your alley, as it has you working the entire body, in one spot, at the same time.
The complex, which can be performed with dumbbells or a barbell, allows you to train multiple muscle groups in succession without adjusting the weight. The order of the exercises can be altered to suit particular training goals. Your goal here? A solid, full-body workout that helps you build or maintain strength, while also keeping your fat-fighting furnace adequately stoked.
What you're going to do is pick a light-to-moderate set of dumbbells -- one that allows you to do around 20 reps on most isolation moves like lateral raises and curls. The reason we're going lighter is because we're going to begin each round of exercises with isolation moves. After we've hit certain bodyparts with laser-like accuracy, we'll move to a few exercises that require multiple joints and muscle groups, which allows you to raise the intensity without increasing the weight. By the end of the set, what once felt light will actually feel heavy.
Don't let lack of space or time ever stand in your way for a tough, proven workout.
For this workout, do 20 reps of each exercise, resting only as long as it takes to get into position for the next move. At the end of the last exercise, rest 1-2 minutes and repeat the sequence. Three total trips through the complex, 2-3 times per week is plenty. You'll have trained your entire body in a fraction of the time it would have taken otherwise.
Bent-Over Lateral Raise | Target: Shoulders (emphasis: rear delts) Lateral Raise | Target: Shoulders (emphasis: middle delts) Standing Dumbbell Overhead Press | Target: Shoulders (emphases: front, middle delts) Bent-Over Dumbbell Row (two-hand) | Target: Back (emphasis: lower lats) Biceps Curl (simultaneously) | Target: Biceps Dumbbell Squat | Target: Legs (emphases: quads, glutes, hamstrings)
REVIEW PRAYFIT: Have you read "PrayFit: Your Guide to a Healthy Body and a Stronger Faith in 28 Days?" If so, we'd love to get your thoughts. Take a second to review us for other potential readers on Amazon by clicking here.
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