Since 2009
THE PRAYFIT DEVOTION
Step Into Delight
"Enter his gates with thanksgiving and enter his courts with praise; be thankful in your hearts to him and bless his holy name." --Psalm 100:4
During their years at Baylor University, Brooke and Mattie were like peas and carrots; always together. Not only were they roommates, they went to the same classes, same after-school activities. Together they volunteered, worked with charities, and counseled local school children. Suffice it to say, they were tight. Brooke, the musician of the two, loves to play the sax and she's played piano since she was four years old. She's so good at music, in fact, she has perfect pitch. In other words, she doesn't need to hear Middle C on the keyboard or need a guitar strum as a reference. She can identify between any two notes without help. Mattie on the other hand, although she never learned an instrument, was likely at every rehearsal and performance.
Being an old Baylor grad myself, their story caught my attention recently. See, after graduating in May, Brooke moved back home to pursue her Master's degree at Colorado State. And I'm guessing Mattie will be there too. I'm only guessing because Brooke was born blind, and Mattie is her 6-year old seeing-eye German Shepherd, who according to the story, slows down before steps, avoids obstacles and stops before drop-offs. That's some pedigree if you ask me.
It's Monday. Let's step into delight. No matter what your day or week has in store, let's turn our attention to the good Lord. Let's do like Brooke and find what's bright where there seems to be no light. Let's give thanks. And when it comes to health, please give me a show of hands for those thanking God for their health today. How about a show of hands of those asking God for health today. Curious, how 'bout a show of hands for those with both hands up. Oh friends. If you're raising yours, God can hear you. He hears your hurts and your joyous praise. He can hear both at the same time. And He has perfect pitch.
--Jimmy Peña
P.S. There might be one walk Brooke takes without Mattie, and that's when she marries her fiance Dean Bisogno, whom she met while at Baylor. But I like to think that Mattie won't be too far away.
>> Enjoy Brooke's story in the WacoTrib.com: CLICK HERE
WORKOUT OF THE WEEK: Mastering the Push-Up
The push-up is a tough but fantastic exercise that targets your chest, shoulders, triceps and to a lesser extent your core musculature. So mastering it, even through the initial road bumps, is a good idea. This workout will get you on your way to push-up mastery!
It's No Wonder
"Know that the Lord is our God. It is he who made us and we are his; we are his people, the sheep of his pasture." --Psalm 100:3
Read: Psalm 100
She should have been a carpenter. If it had been a priceless work of art, she wouldn't have put any more effort into it. Sitting on the kitchen floor, Loretta (who is the handyman in the family), measured, marked and re-measured to make sure the new kitchen hardware was going to be centered perfectly. Of course, I "eyeballed it" and knew everything would be even, but that wasn't good enough. No sir. She even made me hold the tools as she steadied the level. But you can't blame her. After all, these were her cabinets for a room where we spend the most time and have have so much fun.
Putting my arm around her, I kissed the side of her head as we surveyed her work. In that moment, I wondered if this is how we should be treating our time, resources and our health. Our gifts deserve more than an "eyeballing" but rather a genuine care and concern, amen? Of course, not to boast in our possessions or to gloat about how "fit" we are, but all because of the One who made us.
"Fearfully." "Wonderfully." "Knit together." "Formed." "Created". These are just a few of the ways the bible describes how God lovingly built us. Just imagine Him with a level as He designed our souls with integrity. Picture it as He wipes the dust from our rough edges, smoothing tempers and molding character. It's no wonder He chose to be a carpenter. We're a masterpiece that He signed with His blood and framed with a body; what a privilege He's given us to care for His work.
--Jimmy Peña
WORKOUT OF THE WEEK: Push-Ups & Planks If you’re short on time, but long on enthusiasm, today’s workout will meet both needs. No equipment required — all you need is some open space, your own bodyweight and 5-10 minutes. Even if you had other plans for the day’s workout, indulge us and give it a try anyway.
The Scars & Stripes
"...and by His stripes we are healed." --Isaiah 53:5
Read: Isaiah 53
Driving along the canyon in Los Angeles this week, I came across a tall, old tree in the front yard of a beautiful home. Next to the tree stood an equally tall flag pole. Now, most days I probably wouldn't have noticed, but as I went by I realized the flag was tangled around some branches, evidence of some recent high winds. Now, you may be just like me, but something stirs inside when I see the stars and stripes helpless like that. I don't know, but our symbol of freedom shouldn't be stuck to a tree. It was wrapped so tight in fact, I literally said to myself, "Oh, someone has to climb up there."
With amazing pity for my crimes and yours, our Freedom willingly crawled up that old rugged cross. We were helpless, so someone had to climb up there. And Jesus, with His scars and stripes, embraced it.
--Jimmy Peña
WORKOUT OF THE WEEK: TOTAL BODY 10
Train major muscle groups in less time with this bodyweight-driven workout
One way to constantly challenge yourself, and therefore effect change in your body, is to outdo your previous performance. And to do that doesn't require a gym -- just the willingness to push. It should be noted that training at higher intensity is relative -- your max effort is entirely unique to your body -- but this workout allows novices as well as experienced trainers to draw equal benefit, training your upper body, abs and legs in 10 minutes flat.
10 Push-Ups
--Set a timer for 10 minutes. Perform these exercises consecutively with no rest in between moves. Do as many rounds as possible of these exercises in the prescribed order in the set 10 minute period. The total number of rounds you complete is your "score" for the day. Partial rounds may count as thirds -- i.e. if you only get through five rounds and then only complete the five push-ups on the sixth round, you've done 5 1/3 rounds.
Advanced Training: If you can complete 10 rounds in 10 minutes, increase the workout length by one minute. Add a minute to the workout each time your number of completed rounds equals the number of minutes trained for sustained progression.
Can't Be Silent
“‘I tell you,’” he replied, “‘if they keep quiet, the rocks will cry out.’” –Luke 19:40
Read: Luke 19:28-40
The song of creation. Can you hear it? You and I are God’s special guests in a masterpiece performed in His honor that He conducts. Not only that, He’s given us “first chair.” In orchestra speak, first chair is reserved for the one who is both most capable and responsible, regardless of the instrument they play. You and I are active participants in a grand arrangement entitled, 'Creation.'
When the Pharisees demanded Jesus to quiet the praise of His disciples, He assured them that if the disciples hush, they would literally hear rock music. But the idea of God’s people being quiet is probably as sad a commentary as I’ve ever read…like a father who comes home to a silent family oblivious to his presence, or a mom who has never heard her children say, "I love you." Friends, the God of wonder, who has a beyond-conceivable love and unbelievable future for us is worthy to be praised with everything we have — our minds, our money, our time, and yes, our bodies.
The song of creation. Are you playing it? It’s your life. Your cue! You can’t be silent. He gave you the music. You are the music. Just read the notes and watch the Master. You’re in the first chair. Be amazed…and play.
--Jimmy Peña
EXERCISE IN FOCUS: Push-Up
Our workout of the week, a home-based strength-and-conditioning gem, includes the push-up. Here's a closer look at this staple exercise.
Standard Push-Up | Focus: Chest, shoulders, back, abs
Get into a push-up position with your body in a straight line, feet together, hands wider than shoulder-width apart and your eyes focused on the floor. Press yourself up to full arm extension, keeping your abs tight and back straight. Squeeze your arms and chest at the top then lower yourself to the start and repeat. Don’t bounce your chest off the floor, but rather start each rep when your chest reaches a point an inch or so away from the floor.
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.
"YA GOTTA HAVE GANAS"
November 29, 2010Read: 1 Samuel 16
“Man looks at the outward appearance, but the Lord looks at the heart.” –1 Samuel 16:7
Earlier this year, I had the honor of spending some time with the leaders of the Boys and Girls Clubs of El Paso – an amazing group of people that I promise you’ll hear more about in the months ahead. And while touring one of the facilities, a teenager’s t-shirt caught my attention. It read, “Hay Que Tener Ganas.” As I read it out loud, I was given a shrug and a head tilt, “Ya gotta have heart.” (And mine stopped). To say the moment motivated me would be like saying Picasso painted or Mozart made music; an understatement to say the least. And as it turns out, it’s their motto.
So because of those kids, that’s our focus today. How we take care of the bodies God gave us is a heart issue, is it not? At PrayFit, we believe how the body responds in weight loss is merely a byproduct of obedience. It’s the daily diligence to eat right and exercise that takes true desire and guts. The kind of guts Omar, David and Clutch showed me this year. “They’re the true dreamers” — something I think their director, Mrs. Maldonado, would be the first to point out.
--J.P.
PRAYFIT IN EL PASO DEC. 2: If you’re in the El Paso area on December 2, please visit us at the El Paso Museum of Art for their 3rd Annual Fund Raising Gala. PrayFit will be on hand to support their efforts and also to begin the PrayFit book tour. If you’re unable to attend, please visit the El Paso Boys and Girls Clubs to donate to a great cause.
PRAYFIT WORKOUT OF THE WEEK: Push-Ups & Sit-Ups Herschel Walker, the famed NFL running back, would be proud of today's workout. He was notorious for training using just his bodyweight to craft his strong, lean physique. This week's workout is an upper body-and-abs thrasher. Just 10 minutes of work is all you'll need for this one. Perform one minute of each exercise then move to the next one, resting only as long as it takes to get into position. Try to get as many reps of each move as you can each minute, logging your total reps and striving to beat that number in each workout this week. Newbies should try two workouts, 3-4 days apart. Intermediates can try an every-other-day approach for three or four workouts total and advanced trainers can perform this mini routine five days straight.
Decline Push-Up (feet elevated on a chair, sofa or bench) Reverse Crunch Standard Push-Up Standard Crunch Incline Push-Up (hands on a bench, chair, sofa or wall) Double Crunch Decline Push-Up Double Crunch Standard Push-Up Reverse Crunch
THORN BUSHES AND DOG LEASHES
August 30, 2010Read: 1 Chronicles 16
“Look to the Lord and His strength; seek His face always.” –1 Chronicles 16:11
Amidst my usual helping of chaotic and unpredictable mornings, there is one constant in the day’s beginning: Josey. Josey is our chocolate labrador...our very strong and excited chocolate lab. The apple of my eye. Blink blink.
Each morning Josey acts as if she hasn’t seen me in weeks. “Dad! It’s me, dad! I love you! I missed you!” (If only I started my days like that). And after our reunion, she heads to the door. Wait, let me rephrase, she attacks the door. “Okay Josey, okay!” I put her chain on, and we begin our morning adventure; she knows exactly where she wants to explore. First, she looks for the rabbits, then the squirrels, then the birds. So much to do! But it’s interesting that once we go outside, it’s as if I’m not even there. The one who opens all her doors, the one she couldn’t get enough of, was now an invisible bystander. Can anyone relate to her behavior?
Well, getting caught in some bushes today was not part of her plan. Tangled inside a bush on a steep hill, her joy turned to panic. And for the first time since emerging outside, she looked up at her master (the one who never lets go of the leash). Now, from my vantage point, all she had to do was listen to me, back up a few steps, and she’d be as free as the very bird that got her there in the first place.
Packaged in the unexpected, sometimes God speaks to us with thorn bushes and dog leashes.
--J.P.
PRAYFIT WORKOUT OF THE WEEK: Chest Both men and women want strong upper bodies, and there's not a better place to start than with a strong chest, front delts and triceps.
We've been asked to provide a solid chest workout, and this week's workout won't disappoint. This routine covers all areas of your chest, and also involves the front of your shoulders and triceps to a certain degree. You hit the upper chest with incline presses, the middle with flat-bench presses, the lower with decline flyes, and the inner pectorals with the pec deck. You'll finish the routine with bodyweight push-ups all done to failure.
After warm-ups on the first movement, you’ll go right into your heaviest sets to start each exercise, as this is when you’ll be strongest and will be able to handle the most weight. That's important, especially because for the greatest impact, you have to select a weight that causes you to fail at the designated rep range. Post your comments and questions on our forums! Have a great week.
Exercise Sets/Reps Incline Dumbbell Press 5/10 Bench Press 4/10-12 Pec-Deck Flye 3/12-15 Decline Dumbbell Flye 3/12-15 Push-Ups 4/To Failure
--Rest 1-2 minutes between each set.