Since 2009
THE PRAYFIT DEVOTION
Flying Without Wings
"But seek first his kingdom and his righteousness, and all these things will be given to you as well." --Matthew 6:33
Read: Matthew 6
In Jonathan Pierce's song "Flying Without Wings", a great line always connects with me. He sings:
"So impossible as it may seem, you've got to fight for every dream. 'Cause who's to know, which one you let go, would've made you complete."
Last week, the space shuttle Discovery, sitting atop a 747 shuttle carrier aircraft, flew over the Washington Monument; its last flight. See, both the goal and the cost to get there are just too high. A bittersweet end to NASA's dream of boldly going where no man has gone before. But no matter where you stand on the politics of it, one thing is undisputed: We went as high as we could.
Friends, as we begin the week pursuing Jesus, let's be dreamers who fight for the things God put in our hearts. If He's called our souls to it, everything we have -- including our health -- is subject to that calling. And as believers, we're climbers, over-comers, and conquerors. So keep going, stay strong. Let's go as high as we can on earth, knowing Jesus paid the cost for the Heaven-seekers to someday go higher.
--Jimmy Peña
WORKOUT OF THE WEEK: Shoulders, Arms, Abs
Sure, it's still early spring but that means it's the perfect time to start getting ready for summer. This workout tackles shoulders, arms and abs. All you need is a set of dumbbells and a little bit of space, either at home or the gym.
For each exercise listed, choose a weight that brings about failure at the rep range listed. By "failure," we simply mean the point at which you can no longer complete reps with good form. For example, if you complete 15 reps when you could have done 18, you should probably use a bit more weight on the next.
Spend about five minutes warming up -- jumping jacks, running in place, jumping rope and shadowboxing are all good ways to increase your heart rate and core temperature as well as prime your joints and muscles for the work ahead. This is preferable to static stretching ahead of exercise, which does not reduce your risk of injury or increase flexibility. Rest no longer that one minute between sets.
SHOULDERS Standing Dumbbell Lateral Raise: 3 Sets of 10-15 Standing Dumbbell Overheard Press: 3 Sets of 10-15 Standing Dumbbell Upright Row: 3 Sets of 10-15
ARMS Dumbbell Curl: 3 Sets of 10-15 Dumbbell Kickback: 3 Sets of 10-15
ABS Double Crunch: 3 Sets to failure
Moved to Move
"You turned my wailing into dancing; you removed my sackcloth and clothed me with joy, that my heart may sing your praises and not be silent. Lord my God, I will praise you forever." --Psalm 30:10-12
Read: Psalm 30
This morning, during worship service at church, I fell victim to the rhythm. Without making a conscious decision to do so, I found myself air-drumming the bench in front of me, tapping my foot to the beat and gently bobbing my head as I sang along with the choir. Sometimes, a song -- whether by melody, message or miracle -- just takes hold of your body and compels you to move. Isn't it as amazing that something as simple as a song can inspire you to the point where God's love within you is left with no choice but to expressed through movement?
But long after we're dismissed from service, our bodies are still crying out to move for the Lord -- to run, jump, lift, climb and ride in perfect step to a song that He so meticulously composed on our hearts so long ago. All we have to do is tune in and listen and let the music do its work. This Master's magnum opus was written to evoke a particular response -- to move you to move.
--Eric Velazquez
WORKOUT OF THE WEEK: Arms This week's workout focuses on your biceps and triceps. Contrary to what some may think, training your arms is not simply a matter of vanity. Strong bi's aid on all pulling activities and well-trained triceps generate more force on all your pushes. Though smaller by comparison, these muscles play a crucial role in how much weight you can lift on other exercises such as bench presses and rows. So training them regularly does more than just help you look better in sleeveless tees. This routine requires the use of dumbbells and can be done at home or the gym.
This is a form of training known as German Volume Training, or GVT, and simply calls you on you to perform 10 sets of a single exercise in order to fully and effectively target the muscles. The quick-training wrinkle? You'll be supersetting, or alternating between biceps and triceps exercises. And because you'll be targeting arms, you can keep rest periods short -- biceps and triceps recover fairly quickly -- to keep the intensity level high. Choose a weight that you can safely complete 20 reps with but perform only 10. Continue alternating exercises until you have performed 10 sets of each exercise.
Exercise Sets/Reps Dumbbell Curl 10/10 -superset with- Lying Dumbbell Extension --Rest only 30-60 seconds between supersets. --Perform this routine at least once per week and no more than twice. If you train arms twice, allow at least 3-4 days between sessions for recovery. --Perform a few light sets of curls and extensions before beginning your 10 working sets.
DROP IT
July 20, 2011Read: Exodus 4
"The Lord said, 'Throw it on the ground." --Exodus 4:3
Moses was reluctant to part with his staff but when he finally laid it down in obedience, it became the rod of God. Abraham was asked to lay down his own son upon the alter, and Peter was asked to lay down his nets after catching nothing all night.
You know, we talk a lot about picking up the weights or picking up the pace in our pursuit of a fitter lifestyle, but God is honored most by what we're willing to lay down. What are you holding that's keeping you from living a healthier, more abundant life? Whatever it might be, just know that Moses, Abraham and Peter know first hand that it's alright to let go.
--J.P.
WORKOUT OF THE WEEK: Back Attack
Now firmly in the grasp of summer, most of us are suddenly concerned with our arms and stomachs -- bodyparts that are on display in every tanktop or swimsuit. But no matter the season, one of the most neglected parts of our training programs is the back. Because it's not something you see in the mirror everyday, it's easy to minimize it's importance in your training split. But training the back hard and often not only makes for a stronger, more eye-catching physique but a healthier one at that. Strengthening the muscles of the back makes you stronger at nearly everything else, not to mention "mundane," everyday tasks like sitting, standing and walking. Often, people find that by training their backs, they have less back, hip or neck pain. Go figure.
This week's workout is for the gym-goer who wants a great back workout using primarily cables, which challenge the back with constant tension throughout each move. The back is a tough bodypart but, if done correctly, it can be one of the most gratifying training sessions all week. So here we go. After a good general warm-up such as jogging or riding a stationary bike:
Lat Pulldown: A good place to start, hitting the upper lats primarily, but also serving as a great overall warm up). Reverse-Grip Pulldown: This brings the biceps into play to a greater degree, which is why you can move more weight on this version. And by flipping your grip, you increase the range of motion, shifting more focus to the lower lat area. Wide-Grip Seated Row: This move targets not only the upper lats, but also the middle back, including the rhomboids and middle traps. Swimmers: A bodyweight-only move where you lie on your stomach and extend your legs and arms up and down in a swimming motion, stimulating the lower back with laser-like precision.
So do 3-4 sets of the first three cable exercises with 10-12 repetitions. On the swimmers move, do 3-4 sets of 15 repetitions (or 15 seconds of controlled reps per set). You can do all your sets for each exercise before moving on to the next exercise or, to add a cardio element, you can perform this in circuit fashion, going from one exercise to the next with little rest.
>> JOIN THE MOVEMENT: Thousands of people have changed their lives and bodies through the transformative power of a simple motto: "In Jesus' name, we train." Find out why so many have made PrayFit a part of their daily routines by clicking here. And, as always, we thank you for continuing to share PrayFit with others! Use the "Recommend," "Tweet" and "Share" features at the top of this page to broadcast this link to your social networks!
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.
WHO ARE THOSE PRAYFIT GUYS, ANYWAY? Click here to learn more about PrayFit's mission.
PRAY BIG
March 21, 2011 "Pray big and give God the ball. He can make our impossible shots with our eyes closed."
--Jimmy Pena
Workout of the Week: Push/Pull
Workouts come in many shapes, sizes and styles. But if you're a traditional weight training kind of gym-goer, you may want to try this 20-minute upper body workout. By training opposing muscle groups in succession, you'll be able to condense your workout while maintaining higher levels of strength from your first rep to last.
What works best for you in this case is the fact that a muscle will be stronger if its antagonist, or opposing muscle group, is contracted immediately before it. Not many techniques in the gym allow for a particular muscle to be able to make a gain in strength by indirect means like the push-pull routine. So if you do a bench press followed by a bent-over row, you’ll be stronger on the bent-over row and vice versa. The reason behind the increase in strength of the second muscle group is because there is an innate limitation of an agonist by its antagonist.
When training opposing muscle groups in this fashion it’s important to not take the first exercise to failure. Doing so will not allow you to benefit from the technique with as much success. Rather, the first exercise in the superset should be done with lighter weight with 3-4 reps. Then you rest about a minute before beginning the next exercise, increasing the weight for a heavy set (4-6 reps for example).
Exercise Incline Bench Press and High Row Barbell Overhead Press and Lat Pulldown Decline Bench Press with Low Row Triceps Pressdown and Cable Curl
Note: Do four sets of each superset, performing 3-4 reps of the first exercise and 6-8 reps of the second exercise.
Please email us questions at [email protected] or make your comments here! For more workouts, visit our FITNESS page.
I AM...YOUR SOLUTION
March 7, 2011 Quote of the Week:
"Some leaders say, 'Don't bring me problems, bring me solutions.' God says, 'Bring me your problems, I AM your solution."
--J.P.
Workout of the Week: Build & Burn
This start-of-the-week workout will have you building strength and burning fat in only a few intense minutes per session. Grab some open space and some dumbbells or heavy soup cans if you have them. After a 5-minute warm-up, you'll get to work with this total-body blast, starting with legs. You then move to back, shoulders and arms and finish the circuit on the floor with push-ups and planks to failure. If you have time or the energy, take a couple minutes to rest and repeat the cycle. The jump squats will be brutal but you should expect to achieve around 15-20 reps each round. Rest only as long as necessary before beginning the next exercise.
Welcome to Monday!
Bodyweight squats for 1 min Jump Squats to failure Dumbbell Deadlifts for 1 min Jump Squats to failure Dumbbell Bent-Over Row for 1 min Jump Squats to failure Dumbbell Overhead Press for 1 min Jump Squats to failure Biceps Curl for 1 min Jump Squats to failure Triceps Kickbacks for 1 min Jump Squats to failure Bodyweight Push-Up to failure Jump Squats to failure Plank to failure Repeat the cycle Between exercises, rest only as long as necessary.
HEALTH COSTS
January 31, 2011 Quote of the Week
"If our health is a means of praise, and if praise demands a sacrifice, what will it cost you?"
--J.P.
WORKOUT OF THE WEEK: ARMS
Don't wait until springtime to start working on your summertime arms. In just 10 minutes, you can start building arms worthy of the sleveless summer days to come. Try this time-efficient, biceps and triceps combo. All you need is the end of a couch or bench and a pair of light dumbbells.
Biceps curl -superset with- Overhead extensions
Bench dips -superset with- Preacher curl*
*To perform this move without a preacher bench, simply hang your arm (or arms) over the couch, with your armpits flush to the top of the cushion.
>> For each exercise, perform as many reps as you can with the selected weight. Perform your reps quickly, but cleanly, and to failure. Go through the listed routine once, or twice if you want an even tougher workout. The next time you do this quick workout, begin with the opposite muscle group.
[fit terms]
SUPERSET: A superset is two exercises performed back to back with little to no rest between moves. Superset means go from one exercise to the next, resting only as long as it takes to get set up for the next move. This increase in intensity helps you to burn more calories during your workout. Performed as they are here, using opposing muscle groups, supersets allow one muscle group to recover while the other is working and can result in greater strength, muscle quality and density.
TO HIGH HEAVEN
November 18, 2010Read: Matthew 18
"Then Peter came to Jesus and asked, 'Lord, how many times shall I forgive my brother when he sins against me? Up to seven times?' Jesus answered, 'I tell you, not seven times, but seventy times seven.'" --Matthew 18:21-22
Our sense of smell is pretty remarkable. Did you know that we can recall something we smell with 65% accuracy after one full year? Even more impressive when you consider that after merely three months, we can only recall 50% of what we see. From the sweet to the foul, one whiff and we might as well be time travelers. Let's face it, the nose knows.
Our hearts have similar olfactory characteristics. Maybe not for grandma's kitchen cupboard, but each heart has a nose for remembering the good, bad and the rotten. And at times, the ugly scent can linger longer than the others. After all, it stinks to get hurt. Especially if it's by those we love. And even though we try to forgive, something can trigger a memory and the aroma of the old moment fills the air.
Aren't we glad that when we go to Jesus, our past doesn't leave a stench? Oh Lord, thank you for completely forgiving and completely forgetting. Please help us do the same.
--J.P.
FITNESS TIP: Better Arms
Looking for better arms? Then take a seat...literally.
Typically during a barbell biceps curl, you seldom exhaust the upper portion of the curl simply because you failed to move the bar past the parallel point. However, the strongest portion of the curl is the top half. Reason being, the first half of a curl is predominantly brachioradialis, not the stronger biceps brachii. So why not spend some time up high where the biceps brachii can be fully activated? Therefore, practice seated barbell curls at the end of a bench, allowing the bar to touch the tops of your thighs. This will emphasize the upper portion of the biceps curl.