Since 2009
THE PRAYFIT DEVOTION
The One Who Doesn't Count
"They all ate and were satisfied." --Mark 6:42 Read: Mark 6:30-39
When the crowds grew hungry, can't you just see the disciples on their tip-toes counting heads? I wonder what number they reached before they realized they were outnumbered? But just to be sure, they decided to count inventory of the basket. "Two, three, four...nope, we're sure of it. Five loaves, two fish."
If you're like me, depending on the day, you've been both the worried disciple and the hungry crowd. In either case, the only one we can ever count on is the only one not counting. But some days, I feel like the young boy don't you? Imagine him for a second. Little did he know that when his mom packed his bag that morning, he would literally hand it to God.
And while we don't hear the disciples say, "Thanks kid!" or "Glad you didn't come empty-handed, son," I like to imagine that after he got squeezed between the disciples and pushed to the back of the crowd, he found a nice spot on the hill with a good view. Grinning, he put his chin in his hands and watched God make a miracle out of his lunch.
We never know what the day has in store, but we do know what we bring to the day, spiritually and physically. (Let's remember to bring it.) And while we may not get applause, make sure to stick around to watch God do what only He can do with your life, and be sure to save me a seat.
And oh, did you notice the verse?: "They all ate."
You never know, maybe the boy grinned with his mouth full, and maybe Jesus Himself brought the little guy his meal. But what we do know for certain is that our work never goes unnoticed -- at least not by the one who doesn't count.
--Jimmy Peña
For Discussion: During a week of finding flowers in the sidewalk, I thought this story was a good fit. Anyone agree? Talk about delight, right? God using a lunch. One meal became a feast for thousands. Anything else in this story find its way through the pavement for you? I think I see something blooming.
THINK ETERNITY
Hey everyone, I've mentioned him before but I can't speak highly enough about my friend Matt Brown, founder of Think Eternity. He and his wife Michelle are impacting thousands of people with the gospel each year through live events and online. Their speaking ministry has taken them to the ends of the earth, and thousands of people have trusted in Christ as a result of their ministry. They also minister to a quarter million followers on social media daily.
Guys, please do me an enormous favor and follow him. Such godly wisdom, all things Gospel and grace. He's on Twitter @evangelistmatt and @Thinke and on Facebook. He has a new book hitting next year and his latest book, Revolutionaries, is a free e-book that I've recently downloaded. Please get it! Here's the link. It's free and powerful.
Heal The Wound, Leave The Scar
Yesterday on Twitter, one of my favorite authors, Reverend Scotty Smith, had such a neat question for us. He said, "In the new heaven/new earth, I want to sing like Steve Perry, love like Mother Teresa and paint like Makoto Fugimura. You?" I spent the better part of the afternoon trying to fashion my response. "Dance like Fred Astaire," made my list. So did "Tell a good story like Max Lucado" and "Look like Rob Lowe." Hey, it's Heaven! And while Loretta and I laughed together, I began to wonder what guys like Paul, John, or a battered Job will be doing in eternity. Right? I mean, the Bible is full of men and women who endured life -- individuals who really lived and have the scars to prove it.Reminds me of the old song that said, "Heal the wound, but leave the scar. A reminder of how merciful you are."
Friends, I don't think for a second Paul will ever forget being blind. Or John his loneliness. Or Job, those boils. Each of them built altars with the broken pieces of their lives and worshiped. May that be our week's perspective. Let's stay on our knees, remember His mercy, bathe in grace, and let the dream of Heaven be the reason we work so hard for a healthy lifestyle on earth.
--Jimmy Peña
For Discussion: Okay, I know you're dying to answer with me. What say you to Scotty's question?
TOMORROW WE HIT BOOKSTORES! One more day guys!!! Your local bookstores are being filled with our newest book, The PrayFit Diet. We are so overjoyed. Thank you if you've already ordered yours. And if you get yours, please send us a pic and we'll share it on Facebook and Twitter. And we know from your messages and posts that many of you shop on Amazon, so here's the link where you can buy yours. Thank you for supporting our little ministry and for helping tomorrow's book launch. You're so good to us. If you write us a review on one of the major book vendor sites, we'd love to share it with the community, so send us yours by clicking here.
Shackles and Heavy Burdens
Very early in the morning, while it was still dark, Jesus got up, left the house and went to a solitary place, where he prayed. --Mark 1:35
Way back in the day, I would often incorporate various tools and tactics into my training in order to become stronger, better. One of my favorites was the use of big, heavy-linked chains. Yes, chains. Boy how times have changed. Seen rarely, and often only in shipyards, these chains were massive. Popeye would be so proud. Well, depending on the exercise, you attach them to the ends of the bar (which already have free weights on them) and perform the exercise.
I got to thinking about those old chains recently. See, chains provide a unique value to training. As you raise the bar higher and higher, the bar actually gets heavier. Why? As you lift the bar up, more links of the chain leave the ground. As you lower the weight toward the floor, one-by-one, the links begin piling up and the load you're carrying gets lighter. Simply put, the load is lightest the closer you get to the floor.
What are you lifting? What burden are you carrying? In many ways, our obligations and daily demands -- linked together -- create a pretty heavy load. Family, work, bills, deadlines, grades, health, illness, link, link...link. Even if you love the calling and the work, the occasional rest is necessary.
Friends, why do we stress quiet times? Because burdens get lighter the closer we get to the floor. If the day were a heavy set of deadlifts, then the quiet, prayerful rest periods do a soul good. Matter of fact, back in the weight room, it's proven that short periods of rest help the lifter sustain the workload with greater success. Beat that with a stick. I just knew those old chains would come in handy someday.
--Jimmy Peña
P.S. For the old-school among us, sing with me some Gaither Music...
"Shackled by a heavy burden. 'Neath a load of guilt and shame. Then the hand of Jesus touched me. And now, I am no longer the same.
He touched me. Oh, He touched me. And oh the joy that floods my soul. Something happened, and now I know, He touched me and made me whole."
EATING IN BALANCE
Scientists at the Norwegian University of Science and Technology found that the body responded best to a diet that was split equally among the three macronutrients — carbs, protein and fat. Their research pointed out that this type of diet, where you get 33 percent of each day's calories from these three sources, limited inflammation as well as certain type of cancers by acting favorably on key genes. In addition, this type of eating provides enough healthy dietary fat to support joint and heart function, enough protein to support muscle repair and metabolism and enough carbs to power your daily activities.
What else can this type of balance do for you? Find out here!
Grace Puts Faith To Work
What a week. Anybody care to sigh with me? Do me a favor as you read this sentence and join me in a big, deep breath. Inhale......exhale-uhhhh. How's that? I can almost feel your collective participation. Thanks guys. Friday is always a good day for a recap, but if you're like me, recaps are tough to jot down. Especially when there's been any kind of loss, even in the midst of gain. But the fact that I'm typing and you're reading means we owe it all to grace. Step by graceful step. And I know...I could stop talking about grace as it relates to health, but nothing quite compares. The mirror fades, muscles atrophy, lungs weaken, bones break. But grace...grace does none of those things. Grace is the point of it all. It takes the credit for our highs and is the only way through the lows. It's the purpose, the means and the reason we humbly claw, climb, sweat and strive. Truth is, grace is more than what we say before we eat. It's the meal. And when you're full of grace, you have everything you need to put faith to work. This point of the recap would be a good spot for an "Amen."
So as we end the week, let me hope to be as much of an encouragement to you as you have been to me and mine. I'm praying for every reader, that your health affords you many more days' worth of steps to showcase His grace. And like I wrote to friends and family recently, may each step -- especially if it's our last hurrah -- sound an awful lot like "Hallelujah."
--Jimmy Peña
STRENGTH SESSION: Spend a few minutes strengthening up this morning with this quickie workout, led by Jimmy. Click play below to get started!
BOOKS & BONUSES: As you read here on Monday, we're excited to be rolling out our second book, "The PrayFit Diet," on April 8. But for those that pick up a copy early, spoils await. Order here before the official release date and receive a pair of bonus downloads:
Starter's Guide: Featuring a breakdown of the perfectly balanced 33-day PrayFit Diet, this guide also includes your first week's shopping list and seven days of detailed meal plans.
The PrayFit Prayer: One of the most widely shared posts in PrayFit history is now available as a downloadable, high-res PDF poster. The PrayFit Prayer, seen here, reminds us of our ultimate motivations for health.
Order your copy today and share the link with your social media networks!
I Run...
We needed a little good news in the Peña home and last night we got some. Loretta, the runner in the family, got a much-anticipated e-mail from the New York City Marathon Organizing Committee. They wrote simply, "Congratulations, Loretta! You're in." Indeed, come November, my wife will be running the five boroughs. And I, of course, will be perched at my usual spot, the finish line. Neat thing, along with her email, she was given the chance to claim her "I Run" badge. Some of the options are:
I Run...For Life. I Run...Because I can. I Run...For the love of it. I Run...For the race of a lifetime. I Run...For everyone who can't.
If there were a badge for all of the above, I think she'd wear it.
Well if you're like me, you may not be planning on running the NYC Marathon, but you walk your block, you lift weights, or maybe you swim laps, all in order to keep yourself in the race -- a race that Paul urged us to run with persistence and endurance. Guys, the Biblical truth is that you can do everything God wants you to do. I wonder if they could fit that on a badge.
--Jimmy Peña
For Discussion: Whether you're an avid runner or not, what does your badge say? Talk to me. And if you can guess what my badge would say, I'll send you a complimentary signed copy of my new book.
BOOKS & BONUSES: As you read here on Monday, we're excited to be rolling out our second book, "The PrayFit Diet," on April 8. But for those that pick up a copy early, spoils await. Order here before the official release date and receive a pair of bonus downloads:
Starter's Guide: Featuring a breakdown of the perfectly balanced 33-day PrayFit Diet, this guide also includes your first week's shopping list and seven days of detailed meal plans.
The PrayFit Prayer: One of the most widely shared posts in PrayFit history is now available as a downloadable, high-res PDF poster. The PrayFit Prayer, seen here, reminds us of our ultimate motivations for health.
Order your copy today and share the link with your social media networks!
A PrayFit Special Announcement
Hey everyone. We missed you! A couple weeks ago, we signed off so we could do a little housekeeping on the site to get ready for a special announcement. Well, if PrayFit.com were a newly renovated home, please think of me as the one with the special honor of opening the front door. It's a special day. Here's a short video we made to help mark the occasion.
I can't tell you how excited we are to offer you this book. And I'm so honored by the early feedback we've received. Take a look.
"Practically everyone I know wants to lose weight and get more fit—myself included. This battle is as much spiritual as it is physical, and most exercise and diet specialists miss this, but not Jimmy Peña and his PrayFit Diet plan. Getting fit God’s way ensures you have the proper perspective on how and who God made you to be. When you have this foundation firmly in place, you will not be motivated to get fit to prove you are a somebody, but to express the somebody you are in Christ.” --Randy Frazee, pastor, Oak Hills Church/author, The Heart of the Story
"Jimmy Peña has been doing his thing in fitness for decades, but with PrayFit, he’s taken things to a whole new level. If you’re looking to build a stronger faith while also getting healthier, then The PrayFit Diet is the resource for you." --Terry Crews, actor
"Jimmy Peña’s The PrayFit Diet provides the moral case for why every human being should be living with food discipline — for their benefit and for the glory of God." --U.S. Congressman Aaron Schock, Illinois
Well, welcome back home. Like with any renovation, we're still walking around wiping away dust and smoothing rough edges but, as ever, thank you for being our guest. We wrote this for you. If you would, please share the news with your friends, family, your pastor, church leader or Bible study group. And, more than anything, we ask that you pray for us as we bring this new resource to this country and the church. Check out our home page and you'll see that we're so blessed that it's available everywhere books are sold, and we're praying for His renown as we unveil it.
Much more to come this week, with some neat giveaways, announcements and new partnerships, but for now, thanks everyone. I missed you. We've missed you. Please, make yourself at home.
--Jimmy Peña
Strength and Honor
"This is what the Lord says, "Let not the wise man boast in his wisdom or the strong man boast in his strength..." --Jeremiah 9:23
With so much on my mind yesterday, I walked into my physical therapy session. Progress is slow. Parents need prayer. PrayFit at a crossroads. Swirling and swirling inside my little pea brain. After my daily evaluation, one of the therapists asked that I follow them to the other side of the center. We walked through the machines, the cable stations, and then we finally reached the free weights -- first time in a weight room in close to two years and sentimental me had to pause.
As I looked at the corner of heavy dumbbells, I immediately thought of the movie Gladiator. Remember the scene?
Maximus is about to fight the final battle. As he walked by, his men stood to salute and pay honor. So, I took a deep breath and began to walk. "Weary from battle," I limped through the dumbbell area, and I could faintly hear the iron whispering, "General", "Sir", "Strength and Honor." (Go ahead and humor me by smiling.)
As the therapist and tech worked me through my required stretching, I told them that I used to lift a lot of weight -- even wrote an article (or two) about it. While I laid on my back, they manipulated my legs about me, and I found myself looking up at the ceiling, recounting my personal records -- what I used to bench press and squat. Ah, the glory days. Then in an almost doubtful tone, the young tech said, "Oh yeah? Pretty good." I couldn't help but grin. Then the Holy Spirit spoke, "Tell him what (Who) you really lift." So I did.
"It's amazing how the Lord used those old lifting days, and still does," I began. "Today I spend my time describing the weight of God's mercy, and how it crashes down on us. These days, I try and teach others to do more with their health than just be healthy. And of all the things this body should remind us of, our frailty is one of them. All that weight merely helped me realize my smallness. Truth is, our dependence on grace is really our greatest strength."
He looked at me and nodded. I asked him to check out PrayFit.
Oh my friends, although I'm struggling to tie my shoes from a seated position (which I did for the first time yesterday, say "Amen"), I'm grateful for the weight I used to lift -- it helps me remember the weight that only HE can. And yes, as I left the weight room to go back to my therapy station, I couldn't help myself. I turned to that heavy corner, paused and said with a grin..."Strength and honor."
--Jimmy Peña
For Discussion: What does your health help you realize? How can our grasp of our weakness help us get closer to the Lord? Aren't you glad we don't have to lift the really heavy things of life?
BOOST YOUR EatQ: Using Your Mind to Maximize Weight Loss
Need a quick tactic to cut down on your calorie count? Use your non-dominant hand to eat. A recent study showed that this strategy can reduce your eating by 30%. This action breaks up the automatic hand to mouth flow. You have to think about each bite similar to writing with your opposite hand.
This mindful-eating strategy represents the tip of the iceberg for those who pick up Eat Q: Unlock the Weight-Loss Power of Emotional Intelligence, the latest literary offering by licensed clinical psychologist Dr. Susan Albers.
"EatQ is an easy, 3-step program to help you stop overeating for good and lose/manage your weight," says Albers. "I created this concept because many of my clients are whiz kids when it comes to nutrition knowledge. In fact, many of my readers could rattle off the fat grams and sugar content of every food you could imagine. But what they don't know is how to talk themselves into making the healthy choice."
A Little Ditty
"For physical training is of some value, but training in godliness has value now and in the life to come." --1 Timothy 4:8
I'm likely giving away my age when I remind you of one of my favorite praise and worship songs, "I Just Came To Praise The Lord." Anyone?...Anyone?
"I just came to praise the Lord. I just came to praise the Lord. I just came to praise His holy name. I just came to praise the Lord."
Classic, right? On more than one occasion, I've felt like that in church. Shake hands, wave at friends, but get me to my seat, I need to talk to Jesus. I felt like that on my walk yesterday. I didn't set any land speed records, but I logged 3.12 miles. It's always such a good time talking to the Lord, cleansing my heart, clearing my mind, praying for family, asking for wisdom, planning excellence. Far beyond the physical benefits the walking is doing to my recovery -- being over a month removed from major back surgery -- my training has always been an extension of my quiet time. Sure, each stride sends vital nutrients to aid in healing, but my "walk" is more important.
Try it. Next time you hit the gym or go for your jog, remember today's little ditty. As you raise those weights overhead, remember the ultimate burden He lifted. As you run your miles, recall the distance He went to call you His own. And I know, the world will demand that you "focus" on the goal, the reason you're in the gym or on the road. And your response can either be spoken or sung, because in truth, you are focusing on the goal and the reason you're in the gym.
--Jimmy Peña
A Little Ditty with Jimmy: Old habits die hard, because 20-plus years ago -- during my really heavy lifting days -- my best lifts always came when my heart was right, my mind was focused and my motives were pure. If I was worried, convicted, or struggling somehow, I just wasn't my best. The habit of praying before each workout became a habit I would take into each set and each rest period, until my training became an extension of my quiet time. Trust me, while I had the Rocky soundtrack blaring in my ears, I had grace and forgiveness coursing through my heart. I even remember specific prayers, mantras even, that I'd say to the Lord. Funny, I still do. Even as I blaze through -- okay, limp through -- my 3.12 miles.
EXERCISE IN FOCUS: Double Crunch
One of the most challenging exercises that you can do for your abs is the double crunch -- which is featured in our workout of the week -- because it hits your abs hard from top to bottom. Here's how to get it right.
Double Crunch | Focus: Upper abs, lower abs | (VIDEO) Lie down on the floor with your legs straight, feet together. Place your hands gently behind your head and raise your feet off the floor roughly six inches. Crunch your upper body off the floor while simultaneously bringing your knees toward your torso, so that your upper body meets your lower body in the middle. Squeeze and return to the start, allowing your legs to remain above the floor throughout.
The Island of Grace
"He refreshes my soul..." --Psalm 23:3
We hope you've enjoyed pausing on the island of grace this week. We can't think of a better place to still our hearts and minds. Be it in the fitness industry or in the aisle at your local supermarket, the water can get choppy, leaving you bobbing in the wake of someone's opinion, society's judgments or self-destructive habits of comparison and self-obsession. The under currents are strong, and it's not long before you're waving your arms, "Look at me, I measure up! I fit in! Can anyone see me?!"
But the anchor of grace reminds us that health is given for one singular purpose: to bring glory to a mighty God. And as we've discussed over the years, that means so many things, and it doesn't mean so many things. But if you're tired, don't worry. Treading water is toughest in really shallow water which is, coincidentally, where the world demands most of your time. But thankfully, God provides a shore. So go ahead and come out. Wrap yourself in a towel of compassion. Have a seat on the beach, run your toes through the sand, take a deep breath, and bask in a warmness only a Godly view of the body can provide.
Next week we'll hit the water again hard, because our health demands our best. But for now -- yawwwwn -- I think I found a great spot for a nap.
--Jimmy Peña
GIFTS FOR DAD
If you're looking for thoughtful gifts for the health-minded dads in your life, make sure you stop at our newly-revamped online store. Here, you'll find long- and short-sleeve tees, hats and get-fit resources from PrayFit like books and DVDs...everything dads need to spread the concept of health as a means of praise. Want to place a group order? Contact us direct at [email protected] for special discounts!
The Lord Never Panics
"As the heavens are higher than the earth, so are my ways higher than your ways and my thoughts than your thoughts.” --Isaiah 55:9
Read: Isaiah 55
Things on the ground look pretty small from 35,000 feet. I know, because that’s where this entry was written. Halfway through a five-hour trip cross country, the flight attendant announced, “If there is a physician on board, please come to the back of the aircraft.” She repeated it three times.
Immediately two young men, including a man sitting in my row, jumped from their seats and rushed to help. The rest of us simply sat and watched as a huddle formed in the back of the plane. After maybe a minute, a gray-haired man from the front of the plane walked passed us, almost casually, to join the effort. It wasn't long before the man from my row returned to his seat and explained that a young lady had suffered a panic attack.
Curious, I asked him if he was a physician. “No," he said. “There was only one doctor among us back there. Two of us were firemen, but only one doctor -- an older man. When he showed up, we all stepped back to let him work.”
(Get me a laptop, stat.)
In life, panic attacks, and the world responds with all sorts of solutions. But like today, I know I can’t run to the rescue. Only God can. Isn't it assuring to know that He is never rattled or stressed? He's always in control and is never late. He is never surprised and has never slept. He's sovereign over your house, my house and The White House. And the problems that find us, even at 35,000 feet, are well under His.
Now I think I’ll sit back and relax. We still have a ways to go.
--Jimmy Peña
INTERVALS: METABOLISM BOOSTER
Looking for a more efficient way to burn fat? We'll say it again: high-intensity interval training (HIIT) is the best method of cardio for maximizing fat and weight loss. Interspersing max- or near-max efforts with less intense bouts of recovery simply challenges your body in a way that traditional, steady-state training does not.
A study published in the American Journal of Physiology sheds some light on another way that HIIT burns more body fat.
"Researchers reported that six weeks of HIIT increased the amount of special proteins in muscle that are responsible for carrying fat into the mitochondria (where fat is burned away for fuel) by up to 50 percent," says Jim Stoppani, PhD, co-author of "PrayFit: Your Guide to a Healthy Body and a Stronger Faith in 28 Days." "Having more of these proteins in muscle means that more fat can be burned up for fuel during workouts and when resting."
Try these PrayFit-crafted HIIT workouts to start building a stronger, more efficient body. And remember -- intensity is relative. Just give your best effort during the intervals. Everyone has a best -- this type of workout has you seek it repeatedly. And while most think "running" when it comes to cardio, you can perform your favorite aerobic activity in its place. Speedwalking, heavy bag work, jump rope or cycling are all perfectly acceptable substitutes for any HIIT running program you encounter. Simply apply the same training protocols to get greater benefits.
Your Mission...
"I hope you are as healthy in body as you are strong in spirit." --3 John 1:2
Read: 3 John 1
I remember like it was yesterday, scrounging through an old box of books while whispering to myself, "Your mission, should you choose to accept it...." I'm smiling as I type this sentence. Great memories. See, in 1996, the movie of the year was the first Mission: Impossible, and I was bound and determined to see it. But as a young married couple, times were tight. With both of us working and in school, we watched every penny. I knew that in order for us to see the show, it was up to me. (Light the fuse, cue the music.)
Long story short, the sign at the end of the street read, "WE BUY BOOKS." And fortunately, I kept every schoolbook I'd ever read (from every class). So if they were buying, I was selling. When Loretta got home, I greeted her with a kiss, a grin and two tickets. Special times.
That story came to mind recently when someone requested PrayFit resources for their church. Seems I'm still selling books. Only now it's for what many see as an impossible mission: to conquer the obesity epidemic in our homes and churches. But I think John said it best. In his third epistle, the first thing he said to a man named Gaius was, "I hope you are as healthy in body as you are strong in spirit." (v. 2) A worthy hope he had for his friend, especially considering the times in which they lived. And it's still a worthy hope today; a hope that defines our purpose at PrayFit. Is your church in need of help? Does someone you love need encouragement to be healthy for the right reasons? If so, we're on a mission, and we're bringing books.
--Jimmy Peña
THE RIGHT GADGETS FOR YOUR MISSION
The protagonist in the Mission: Impossible films, Ethan Hunt, was successful due to his vast experience in the world of espionage...and a few choice inventions. From voice-replicating throat chips to explosive gum, the tools of the trade were always vital to the mission. Same applies for you and yours. Try these resources when it comes to confronting health issues in your home and community:
>> READ: Our first book, "PrayFit: Your Guide to a Healthy Body and a Stronger Faith in 33 Days," provides two 28-day exercise programs, a complete diet plan and biblically-inspired devotions to keep you motivated each step of the way.
>> WATCH: PrayFit has partnered with Lionsgate Entertainment to bring you two home-based workout DVDs -- the second more challenging than the first. Train along with founder Jimmy Peña as you work to become stronger, leaner and healthier, all from the comfort of your living room.
For more information on these and other products, click here.
Off You Go
"God doesn't call the qualified, He qualifies the called." I have always loved that saying. Story of my life. But what does it mean? Well, for me it means that God often calls us to do something that we may not feel equipped to do. Sometimes I think, "Who me? But Lord, that isn't what I am best at." Or so I think. I'm reminded of a few biblical examples of those who understood what it meant to be outside their comfort zones. (Moses, Peter, Mary Magdalene...) But when we're obedient, I believe those are the times we grow and are really used by Him.
Reminds me of my recent trip to Allaso Ranch, my amazing church's kids camp where I was a counselor. So many adventures and fun things to do, one of which was the zip line. As I stood in line with my 9-year-old daughter to fly high above the camp and across the lake, she was all smiles. I was smiling too but beneath my smile and sunglasses, I was scared. How is it that my 9-year-old daughter has no fear but me, a grown woman, is apprehensive?
So the guy tells us, "Just sit on the edge, let your legs dangle, lean over and off you go." I literally asked him, "Can you just push me?" (It seemed easier if the choice wasn't mine, but his) "No, you have to do it," he replied. "Ugh," I growled under my breath. I looked over at my daughter beaming at me from the other zip line, she was seated, feet dangling, just waiting for me. I flashed her a big grin, took a deep breath and off we went.
You know what? Experience of a lifetime. In my comfort zone? No. Worth the risk? Yes.
Outside of my comfort zone, I struggle. I sway back and forth between what is comfortable and what is good. It's a tug of war between my mind and my heart. Thankfully, God knows my heart, and He knows yours. He created us to be anything but mediocre, and He cares about the details of our lives. So today, I am going to move forward outside of my comfort zone, in obedience and in faith that the God of the universe has great things in store for me. He has them for you too. It’s His promise. So go ahead, sit on the edge, let your legs dangle and...off you go.
--Allison Earnst
PrayFit's contributing writer, Allison Earnst, is a fitness expert, motivator, competitor and mother of three. She's been featured in numerous magazines including FitParent, Natural Muscle and Oxygen magazine. She has shared her fitness story on Good Morning America, Extra TV and Lifetime's "The Balancing Act." You can visit her blog by clicking here.
TOP DIETS RATED U.S. News evaluates several of the top nutrition plans. Here are the top three
1. Dash Diet This diet plan is heavy on produce and light on saturated fats and salt.
2. TLC Diet Fiber and calcium, two very important parts of any diet, are stressed here.
3. Mediterranean Diet Wine, fish, salads, olive oil. This trendy diet is touted for its balance.
For the full story, click here.
But which one is really best? When selecting a nutritional plan, stories like this can make things even more difficult. Though the U.S. News story rates 20 different diets, each has benefits and drawbacks -- no single plan is the universal choice for body composition or healthful living. And when you consider that each has complicated formulas, painful exclusions and/or odd requirements, their sustainability becomes problematic. For many, simplicity is key to long-term progress which is why PrayFit recommends a diet that lends equal weight to protein, carbs and fat.
Scientists at the Norwegian University of Science and Technology found that the body responded best to a diet that was split equally among the three macronutrients — carbs, protein and fat. Their research pointed out that this type of diet limited inflammation as well as certain type of cancers by acting favorably on key genes.
Ironically, this is the dietary approach advocated by Jim Stoppani, PhD, co-author of “PrayFit: Your Guide to a Healthy Body and a Stronger Faith in 28 Days.” Says Stoppani: “This not only makes the diet easy to remember, but it ensures that you are taking in a well-balanced diet that provides adequate amounts of quality protein for repair and regeneration of tissues, healthy sources of carbohydrates for energy, and healthy fats for proper brain function, cardiovascular health and joint function. When these three macronutrients are eaten in equal quantities (and in proper amounts), fat loss is optimized, while important muscle tissue is spared. In addition, research shows that when protein and carbs are eaten in equal amounts, brain function is optimized, allowing you to be more efficient at work and on all cognitive tasks – such as your daily devotionals!”
It is worth noting that those with other considerations such as intense training or preexisting health conditions will likely need to alter their macronutrient intake accordingly but as the research shows, this type of dietary balance has plenty to offer for the general population.
>> For a glimpse at how balanced nutrition plays out, pick up our book by clicking here. You can find plenty of workouts to go with your redesigned diet right here at PrayFit.com everyday, or you can try our starter training program by clicking here.
To The Prayfit Faithful
What started as a daily blog being sent to a handful of friends, now reaches nearly 8,000 like-minded people every morning (with nearly 10,000 likes on Facebook and over 5,500 followers on Twitter). And we can say with the utmost certainty, it's an honor we take seriously. Steeped in prayer, and surrounded by walls of perspective, our fitness devotions are meant solely to help all of us heighten our regard for health, and our ability to maintain it, as a means of praise. Many of you participate in various kinds of fitness activities, share meal plans and philosophies, all while giving Jesus the glory. By doing so, you energize the PrayFit philosophy: healthy in body, strong in spirit. It's our sincere hope that you continue to read and share our site with loved ones. But most importantly, continue to pray for PrayFit. When we write our entries, you're on our minds and in our prayers. Thank you in advance for doing the same for us.
You know, when C.S. Lewis said, "You don't have souls, you are souls. You have bodies," little did he know he was weaving the very fabric of our purpose. Someday, I'll thank him for it. And today, let that be our mantra. In how we work, move, eat and play, let's take care of the body that carries the soul.
ACTION! We're building the PrayFit Nation, one fitter soul at a time and here's how you can help
>> WATCH: To try PrayFit's first at-home DVD workout, click here. (Click here for the trailer) Or, if you fancy something more advanced, try our NEW PrayFit 33-Day Total Body Challenge.
>> JOIN: To hop in our now nearly 10,000-strong community on Facebook, click here. PrayFit is also part of the new faith-based social network, HeavenUp. Sign up and friend us here.
>> READ: To order PrayFit: Your Guide to a Healthy Body and a Stronger Faith in 28 Days, click here.
>> WEAR: To set yourself or a friend up with some cool PrayFit gear, click here.
>> TWEET: To follow us on Twitter, click here.
>> PRAY: To pray with other members of the PrayFit community, click here.
Please also be sure to use our social networking features — Recommend, Tweet, Share and E-Mail — at the top of each page if you see something you like or want to share with others.
Devotion Costs
"Martha, Martha, you are worried and distracted by many things; there is need of only one thing. Mary has chosen the better part, which will not be taken away from her." --Luke 10:41-42
Read: Luke 10
When I was 19 years old, my college buddies and I would base the week's success on how well we did in the squat rack. "Leg Day" was the focal point of our week, around which everything else rotated. Well one day, someone among us -- someone bigger and stronger -- put leg day on Sunday.
I'll never forget the feeling I had in our campus cafeteria. I sat there drenched in my old sweatshirt with traces of chalk from the gym still on my hands, when a group of students fresh from church joined us at our table. Having spent practically every Sunday in church since the 8th grade, I knew something was "off" for me. My legs might have been growing, but my heart wasn't. I determined at that point that if I didn't get my training done in six days, it wouldn't get done in seven. I couldn't help it. Someone bigger and stronger had set my schedule. And for the rest of my college days and for 20 years since, I haven't trained on Sunday.
Friends, I'm not suggesting you never train on Sundays, but I am saying to make sure that you rest. Renew your mind, your heart and your body. Let all three heal, repair and grow. It might mean a sacrifice. It might mean surrendering the dearest things in life. But He's honored by what we're willing to lay down.
--Jimmy Peña
RECOVERY, RELOADED Protein blend best for post-workout repair, study says
If you're not having some protein immediately post-workout, you should be. Providing your body with an influx of amino acids right after training helps you to optimally rebuild muscle to come back stronger for your next session. And while fast-digesting whey protein gets most of the attention, casein and soy are an important part of the recovery process.
Jim Stoppani, PhD, co-author of "PrayFit: Your Guide to a Stronger Faith and Healthy Body in 28 Days" has long advocated a blend of the these three proteins post-workout and a new study is lending credence to that position.
At the Experimental Biology meeting in San Diego this week, Blake Rasmussen, PhD, of the University of Texas Medical Branch, presented findings that show a blend of protein sources — 50 percent casein, 25 percent whey, 25 percent soy — was superior to whey alone for prolonging muscle building and recovery after exercise.
“Whey protein has been given considerable notice as the gold standard ingredient after exercise to enhance muscle growth,” Rasmussen said. “The main problem with whey is it’s fast digesting—the anabolic response in muscle is only about an hour. We wanted to prolong the anabolic response with other protein sources. We found muscle protein synthesis is elevated for a longer amount of time with a protein blend versus whey protein.”
Salvation Carpentry
"May I never boast except in the cross of our Lord Jesus Christ, through which the world has been crucified to me, and I to the world." --Galatians 6:14
Read: Galatians 6
Wendy, you complete me. Sorry to start with such a tired, borrowed phrase but it's true. She does. My weaknesses in this marriage are balanced out by perfectly by her strengths. She speaks Spanish pretty well, which has helped on our travels and with living in Southern California. She's tall, so that means I have someone to reach my supplements on the top shelf. But she's also a do-it-yourself maniac which is great since I am challenged by even the most remedial of home improvement projects.
I don't think I've ever put something together without having an inordinate amount of parts leftover. While she savors opportunities to tool, tinker and fiddle -- or as she says, "to do it right" -- I prefer to just duct tape it and be done with it. Of course, the tape may hold -- for a time -- but eventually, it fails. Crafting things to last should be my goal, as it is hers, which reminds me of a great sign I saw once:
"People use duct tape to fix everything. God used nails."
God knew that our eternity was too fine a construct to employ inadequate materials. The cross -- which stands as the definitive, finishing touch on our salvation -- was built to last. It was built as a sign that heaven wasn't a "do-it-yourself" project. And the hands and feet of the Great Carpenter held the nails to prove it.
--Eric Velazquez
EXERCISE IN FOCUS: Double Crunch
One of the most challenging exercises that you can do for your abs is the double crunch -- which is featured in our workout of the week -- because it hits your abs hard from top to bottom. Here's how to get it right.
Double Crunch | Focus: Upper abs, lower abs | (VIDEO) Lie down on the floor with your legs straight, feet together. Place your hands gently behind your head and raise your feet off the floor roughly six inches. Crunch your upper body off the floor while simultaneously bringing your knees toward your torso, so that your upper body meets your lower body in the middle. Squeeze and return to the start, allowing your legs to remain above the floor throughout.
Be First
"Peter again denied it, and at once the rooster crowed." --John 18:27
Read: John 18
I can relate to Peter. In one moment, he declares adamantly he would never deny he knew who Jesus was; the next, he does it not once...not twice...but thrice. But still, what motivates me about Peter was that while he wasn't perfect, he was the one who stepped up. He wasn't always right, but he was never in doubt. First to reach for his sword to defend the Lord (only to be taught a quick lesson in self-control), and first to get out of the boat (only to be the example of how we sink without faith). But if you notice a common thread in the stories of Peter, the more he was first to fall, the more he learned to stand.
In our pursuit of a stronger faith, as well as to better health, we often make bold declarations that we will pray more, train more, and eat better...only to do the exact opposite the next moment. But friends, take courage. Keep being first. Set the pace with your family and friends. Remember, Peter knows what it's like to declare and fail, and to step out and sink. Pursuing obedience is a staggering undertaking. Fortunately, like Peter the pacesetter, we have a Savior who reaches further than the fall.
--Jimmy Peña
3 TIPS FOR FAT LOSS Master these simple tips to start losing inches and pounds
1 CARDIO TIMING: The best cardio approach is to find a program and stick to it. But if you want to maximize those minutes spent in a sweat, perform your sessions before breakfast or after lifting weights. During these two windows, your body is in a carbohydrate depleted state. And since stored carbs (glycogen) are your body's preferred source of fuel, a lack of them will cause your body to burn fat for fuel faster.
2 CARB TAPER: People like to occasionally go on carbohydrate droughts, opting for ultra-restrictive diets that limit this macronutrient for extended periods of time. But that is ultimately unsustainable. A better approach is to choose mostly slow-digesting, healthy carbs, such as those found in oatmeal, whole-grain foods, vegetables and brown rice. But you can take that a step further by limiting your carb consumption later in the day, when your body is more apt to store them as fat. Have the majority of your healthy carbs at breakfast, then have progressively less as the day wears on.
3 TRAIN HEAVY: Many people are afraid of training with "heavy" weights for fear of injury or, as with many women, for fear of becoming bulky. But lifting progressively heavier weights is really just a sure-fire way to drastically alter your body composition. When possible, train with weight loads that bring about failure around 8-12 reps. This will build more muscle. More muscle means more burned calories while at rest. More burned calories at rest means less stored bodyfat. Research shows that training heavy elevates metabolism higher and for longer than training with higher reps and lighter weight. (And don't worry ladies, "bulking up" from weight training is more of an old wives' tale than solid science!)
TRACKING NUMBERS
November 16, 2011 Read: Isaiah 43
"Fear not, for I have redeemed you." --Isaiah 43:1
Bib No. 18-164 wasn't tracking. Even though race officials, sponsors and loved ones knew bib No. 18-164 started the race, nobody knew where he was on the course. See, bib numbers have bar codes that tell everyone your pace, stage and whereabouts. Without a functioning bib, you might as well be invisible.
Can you relate? In the course of your day, have you ever felt as if nobody knows just exactly where you are? Oh sure, you're at your cubicle or at home with your kids. But is anyone really watching what you're going through, let alone loving you through it? Your hurt is real. Your pain is deep. And walking away would be much easier than running this rat race. But we're more than tracked, and our steps are better than traced. Hope isn't lost and neither are you. God finds us and loves us from start-to-finish.
And as far as bib No. 18-164, he officially finished in just over five hours. And while his time didn't warrant interviews or draw a crowd, he did receive his medal. But he wasn't alone in this achievement -- the prize went to anyone who accepted the invitation to finish the race. Friends, God invites us to accept Jesus into our hearts and lives. When we do, we join a race He's already won on our behalf. Our job is to trace His steps and help others do the same. See you at the finish.
--Jimmy Peña
NUTRITION TIP: Apples for Size
"I commonly advise people to eat an apple preworkout," says Jim Stoppani, PhD, co-author of "PrayFit: Your Guide to a Healthy Body and a Stronger Faith in 28 Days." "Apples contain polyphenols that have been shown to increase muscle strength, endurance and fat loss."
A recent study affirms those benefits, showing that one of the polyphenols in apples, ursolic acid, also increases muscle growth and fat loss. For the scientific speak on the topic, click here.
>> PRAYFIT IN YOUR HOME: PrayFit founder Jimmy Pena, MS, CSCS, comes to your living room this December with the release of the "PrayFit: 33-Day Total Body Challenge" DVD. Learn more and reserve your copy today by clicking here.
WE'RE PAGE-TURNERS
October 24, 2011Read: Hebrews 12
"Let us fix our eyes on Jesus; the author and finisher of our faith." --Hebrews 12:2
The...End. Not something you expect to read at the start of a devotion, but it was something I witnessed on my plane recently. The lady across the isle was reading a book that made "War and Peace" look like a leaflet. Seriously, at one point on the flight, I saw her begin Chapter 153.
As we began our descent, I saw her turn to the last page of the final chapter. You expect to see someone start a book on a flight, but to witness the finish, now that's rare. The bold capped words, THE END, hung below a short paragraph that covered only half the page. Her focus and reaction to her story was my focus, and I reacted.
"So how was it?" (I just had to ask. Rare moments are tough for me to ignore). "It was great!" she responded. "Lots of twists and turns but I love the author, and the end was better than expected."
I glanced up to the roof of the airplane as if to catch the grin of someone nobody could see, "Good one, Lord" I mumbled. You know, if I enjoyed watching some stranger finish her story, how much do you think God enjoys watching us live ours? To Him, we're page-turners, so let's really live! After all, she was right; lots of twists and turns, but if you love the Author, the end will be better than expected.
--J.P.
Question: What are your goals this week? How are you planning to live in terms of your health and well-being? Gonna try some healthy recipes? Start a new routine? Make it known in the comments section below.
WORKOUT OF THE WEEK: Mechanical Advantage
The body is an amazing thing in that it is fully fragile but fully adaptable. In any tough workout, progress is made in the daunting shadows beyond failure. Taking your body to the point of complete fatigue, then, is a desirable if only occasional ambition that can help you get healthier and stronger. But reaching that point doesn't have to mean the end of your workout. That's where adaptation comes in. By putting your muscles in a more mechanically advantageous position -- positions that demand less work -- you are able to extend your workout. Happily, additional cumulative work can lead to greater gains in the long run. This week's workout allows you to ask (and receive) more of yourself by simply capitalizing on mechanical advantage.
UPPER BODY
Plyo-Push up Standard Push-Up Push-Up (from knees)
LOWER BODY
Jump Squat Standard Squat Isometric Hold (squat at 90-degrees and hold to failure)
ABS
Double Crunch Standard Crunch Reverse Crunch
--Perform each exercise listed to complete failure before moving on to the next. Failure is the point at which you can no longer complete reps with good form. You can break up the upper, lower and abdominal workouts, doing them on separate days, or you can go through each exercise listed in sequence for a total body workout. If going the total-body route, you may go through the entire sequence 2-3 times total, resting at least 24 hours between workouts.
SWING AWAY
October 5, 2011Read: Philippians 1
"For me to live is Christ, but to die is gain." --Philippians 1:21
Well, seasons come and go. Baseball seasons, that is. If you've followed PrayFit for any length of time, by now you know we're baseball people. And personally, I have a tradition. Each year, since I left high school, I call my little league coach on the first game of the year and whenever it could be the last. And yesterday, with my beloved Yankees facing elimination, I called coach. The same voice that comforted me as a 9-year-old, somehow does the same decades later.
Not sure if you can relate, but some days just feel like the last game of the season. Whether at work, school or in your quest for greater health, we often feel like one more strike and we're done. But friend, don't quit. Like Paul said, "For me to live is Christ, but to die is gain." Whatever we lose in obedience on earth, God has something better in mind, especially if it's our Game 7. So step out of the box, and call on Him. Hear His familiar voice. And if the sun comes up, it's not just another at-bat. It's God's sign for us to swing away.
--J.P.
THE DAIRY DEBATE
In "PrayFit: Your Guide to a Healthy Body and a Stronger Faith in 28 Days," we advocate a balanced diet that splits calories evenly between protein, carbs and fat. The diverse selection on the weekly menu includes plenty of milk, cheese, cottage cheese and yogurt, which has raised some eyebrows. While some suggest that dairy can contribute to inflammation and other allergies, the connection may be somewhat overblown.
"There is little clinical data showing a relationship between dairy and inflammation," says Jim Stoppani, PhD, senior science editor for Muscle & Fitness, FLEX and M&F Hers magazines and architect of the "PrayFit's" nutrition plan. "There is, however, a lot of research showing that dairy protein is one of the most effective for building lean muscle. That is not only important for aesthetic reasons, but for quality of life as we age. And since muscle mass is a metabolic tissue, it can help to further aid fat loss.
Stoppani concedes that dairy's bad rap isn't without cause. "Yes, there is some "evidence" to suggest that dairy products may be related to some inflammation. Again, there is not strong enough data yet to fully support this. If it is a major concern for you, however, on any diet that recommends dairy you can simply replace any dairy foods with other protein choices, such as eggs, poultry, fish, or beef."
>> For more from Dr. Stoppani, visit his official website at www.jimstoppani.com. To try the PrayFit diet for yourself, pick up "PrayFit: Your Guide to a Healthy Body and a Stronger Faith in 28 Days" today at Amazon.
A LOVE NOTE
August 19, 2011Read: John 13
"Love one another." -- John 13:34
If you can't seem to find me today, chances are good that I'm still at the Hallmark store. Like many a husband, I waited till the last minute to find the one thing that matters most to my wife: a card. (See, today is our anniversary).
Sure, I could come home tonight with chocolate, flowers and diamonds, but if I were to forget the card -- I may as well have forgotten her name. If I've learned anything after 16 years it's that jewelry may reach her hand, but words find her heart. Her reaction says it all.
Friends, God gave us the world, but He didn't stop there. No, He didn't want the world to be the closest we get to Heaven, so He put His love in writing. And what matters most to Him - our reaction - says it all.
--J.P.
WEEK IN REVIEW A short stroll down Memory Lane for the fit and faithful
>> NETWORK: Single clicks to PrayFit's online communities
>> RECIPE: Get quick protein with tuna or chicken salad pockets
>> VITAMINS: What is the most overlooked vitamin in the fight against obesity?