CHEER ME UP

July 20, 2011Read: Hebrews 12

“Therefore, since we are surrounded by such a great cloud of witnesses...”-- Hebrews 12:1

I know beyond a doubt that I’m not the first person to see heaven in a marathon, nor will I be the last. But standing among the countless other witnesses along the cement track just begged a comparison.

Maybe it was the blind runner holding on to his guide to get him through the miles. Or perhaps it was each coach strategically placed throughout the trail to encourage and motivate. (Indeed, each warrants a devotional all their own). But for me, it was written on a little girl’s shirt as she anxiously awaited her daddy to come running. It simply said, "Cheer me up." Not "Cheer me on" or "Cheer me through" but... "up." And with every passing group of runners, her shirt would come into view. Not knowing the context, I dismissed it.

But it wasn’t until the race was over, while I was waiting in the designated Family Reunion area, that her shirt made sense. We too are being encouraged each day. By those we know and those we don’t, and even by those we can’t even see. And someday, when our race is over and the good Lord calls us home, we’ll reunite with loved ones and strangers who have been anxiously awaiting our arrival –cheering us up – all along the way.

–J.P.

SO YOU WANNA RUN A MARATHON?

If you answered the above question "yes," PrayFit editorial director Eric Velazquez probably asked "Why?" with a look of confused pain on his face. But if all this talk of running has ignited a spark in your gut about taking on a marathon, we've done half our job. The other half would be for us to help you prepare. For that we look to our friends at Runner's World for some helpful training tips. If you're new to running, today's helpful tidbit is just for you.

BEGINNER: Who, exactly is a "beginner?" Well, if you've run 15 to 20 miles a week for at least six months, completed a 5K or 10K -- perhaps even something longer, you are a beginner. A marathon beginner can run five or six miles without collapsing afterward and want to gradually become a stronger runner with a marathon on the horizon.

>> The Plan. You're going to train just three to four days a week and gradually increase your weekly mileage from around 10-15 to 35-plus miles a week. The biggest key of all will be to gradually increase your mileage, especially that of your weekend long run. "The beginner needs to focus almost entirely on the long run," says anaerobic management coach Jon Sinclair (www.anaerobic.net), "but it's also good to throw in a little hill work and some aerobic intervals on alternate weeks to bolster your stamina and to liven up your training."

Lastly, we're going to have you running two low-key races -- such as a half marathon or 10K --  to get the feel of competition before the big day.

>> TOUGHEST WORKOUT EVER: Well, the contest isn't on anymore but we're still curious -- what was your toughest workout ever? If you continually challenge yourself, there's likely one or two workouts that stand out. Share here on our forums!

CALL HIM

November 22, 2010Read: Mark 10

"Jesus stopped and said, 'Call him.' So they called to the blind man, 'Cheer up! On your feet! He's calling you!' Throwing his cloak aside, he leaped to his feet and came to Jesus." --Mark 10:49-50

Most of us can't fathom what the blind man was going through that day outside of Jericho. What we do know is that he spent his days begging in the dark. In the verses leading up to this one, we learn he's rebuked and told to be quiet for calling out for Jesus. But nothing stirs the blind like a close encounter with a sight giver, and when Jesus finally called for him, he jumped.

Nobody knows what you're battling today either. Though your eyes may work just fine, things like family matters, school issues and work problems might be darkening your spirit and blinding you from all that God wants you to see. But whatever you do, don't sit there quietly. Despite what those around you might say, cry out for Him with every functioning sense, and then cheer up and jump to your feet. He's calling you!

--J.P.

PRAYFIT WORKOUT OF THE WEEK: Abs in 10

It's funny that while most people revile the thought of having to spend 30 minutes on an exercise bike, most will spend as long...as...it...takes...training abs. Folks will do reps until they cramp if it means having a flat, strong-looking midsection. Well, the good news is that abs training is more about the quality than the quantity of your sessions. Abs, mostly comprised of endurance-based muscle fibers, can quickly adapt to marathon crunch sessions. Your focus, then, should be on the accuracy of each move (are you doing it right?) and the intensity of each workout (how hard are you training?). This 10-minute session allows you to target all three areas of your abs with proven, easy-to-execute exercises.

Choose one exercise for each section to help target different sections of your abdominals. If you choose an exercise that requires resistance, select a weight that allows you to fail around 15-20 repetitions. If it's a bodyweight-only move, do as many reps as necessary until you reach failure and if you have time, repeat the cycle -- up to three times total. Perform this workout twice per week -- after weight training or on non-weight training days -- and, with a relatively clean diet, you should see results in no time!

Lower Abs Hanging Leg Raise Reverse Crunch Hip Thrust

Upper Abs Standard Crunch Lying Cable Crunch Machine Crunch

Obliques Crossover Crunch Woodchopper Decline Cable Twist

Core Plank

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