Since 2009
THE PRAYFIT DEVOTION
Life's Greatest Pleasure
"People will be lovers of themselves." --2 Timothy 3:2
Read: 2 Timothy 3
I happened to run across one of those motivational posters this weekend. You know, the kind with those powerful statements meant to inspire you to be all you can be. Well, even though it wasn't exactly new to me, this one caught my attention nonetheless. It said, "The greatest pleasure in life is doing what people say you can't." Evidently, people agreed because it had about a million "likes" underneath it. And why not? Who doesn't want to show the world? But then it dawned on me: How many times someone has actually said to me, "Jimmy, I don't think you can do that." How 'bout you?
You know, if there's one thing I've noticed about the fitness industry it's that there's a self-placed chip on its shoulder and the delusion that someone is daring to knock it off. For whatever reason, Godly confidence has been replaced with a harsh, in-your-face tone, backed up with visuals. That topic demands a week's worth of devotions on its own but let me take it further. Even if it was true -- even if the world placed bets against one's "ability" to be do something, in fitness or otherwise -- is proving the world wrong really life's greatest pleasure?
"If man says I can't, and God says I shouldn't, I'd rather show Him than show them."
The correct answer brings me a long way to this point, and one that we try and get across at PrayFit: Let's not take so much pleasure in doing what others say we can't. Let's instead take pleasure in doing what God says we can. If they intersect, great. If they don't, even better. Besides, if man says I can't, and God says I shouldn't, I'd rather show Him than show them. But God runs this body. If you're jumping through hoops of comparison or climbing mountains of ego, stop. Drench your day in the gospel. The taunts and dares around you are subject to Jesus.
--Jimmy Peña
For Discussion: Can you spend so much time in the gym or counting calories trying to "prove" the world wrong (whoever that is) that you actually miss what God is calling you to do with the health you're building? What if the world said, "Believer, I bet you can't invite a perfect stranger to church. I bet you can't give to the homeless person on the corner. I bet you can't be modest." If that's what the world said we couldn't do, I wonder if we'd try to prove it wrong. Would it help us if we realized those things are God's will already? Share your thoughts below.
ONE-MINUTE LESSON: CRUNCH Build abdominal strength by mastering this do-anywhere exercise
In 2014, many of us will be trying to get in better shape. We'll be training our bodies to lift more, run farther, swim faster, jump higher. But no matter the demand we are placing on these bodies, a strong set of abdominal muscles is of paramount importance but maybe for a different reason than you're thinking. Infusing your abs with strength and endurance helps you to do all of those other things that you were counting on doing better this year because all roads pass through your core. A fitter middle means greater success, literally, in everything else. The crunch is a great move to get you started. Here's how to get it right.
http://youtu.be/bSarSds5Whg
Crunch | Focus: Upper abs
Lie face-up on the floor with your hands cupped gently behind your head (do not pull on your neck). Keeping your knees bent and with your feet flat on the floor, crunch your upper body up until your shoulder blades are off the floor. Squeeze your abs then lower yourself back to the start and repeat.
TIP: New to crunches? Try performing 15 slow, controlled repetitions for 3-4 total sets. Rest 30 seconds between sets. If you're more advanced, try setting a clock by your work, starting at one minute of continuous crunches and adding 10 seconds every workout.
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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.
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.
Higher Ways
"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
You've more than likely heard the story about the eagle and the chicken where an eagle, equipped with an eagle's heart, body and wingspan lived and ate with chickens. Because he lived with chickens, he believed he was one. The eagle looked up and saw another eagle flying, but didn't realize that's where he belonged. Versions of the story vary, but the message is clear: an eagle can't fly if he lives like a chicken.
I thought of that story when I had a workout session inside an altitude chamber. As you may or not know, training at altitude helps you better perform at sea level. The more time you spend up high, the better you perform down low. As a physiologist, that makes good sense to me, but as a Christian, it points me in the right direction: higher.
"Turn your eyes upon Jesus. Look full in His wonderful face. And the things of earth will grow strangely dim, in the light of His glory and grace."
Let that be our faith perspective this week. Train high, live low. Look up and do more than believe.
--Jimmy Peña
Question: When we take time out of our busy days to read God's Word and pray, we are more equipped to handle our busy days. What is your plan to make sure that each day you prioritize quiet moments with the Lord?
PRAYFIT WORKOUT OF THE WEEK: RIGHT TO THE CORE Get abs that are strong to the core with this focused workout
Exercise | Sets x Reps Reverse Crunch | 4 x To failure Standard Crunch | 3 x 15 Double Crunch | 3 x To failure Plank | 3 x To failure To failure: The point at which you can no longer complete reps safely on your own.
>> EXERCISE DESCRIPTIONS - CLICK HERE
We begin the workout session with a lower abs move. Let me first say that it is impossible to completely isolate any one portion of the abs, but you can emphasize a particular section over another through exercise selection. We begin with reverse crunches because for most of us, the lower abs are our weakest section, and it's a good idea to begin a session with your weak link when you're the freshest.
We then move to standard crunches, double crunches and end with a core-specific move, the plank. The plank helps work not only all the outer muscles, but more importantly works the innermost musculature of the abs (transverse abdominis), while also strengthening your low back. Hold the plank position as long as possible, record your time in the log and repeat after a brief rest.
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Unlock the Door
"They all joined together constantly in prayer, along with the women and Mary the mother of Jesus, and with his brothers." --Acts 1:14
Read: Acts 1
Peter denied. Thomas doubted. Fear filled the upper room. Both the cross and the tomb were void of any sign of their allegiance, so they hid. But then they heard His voice, felt His scars and were filled with the Spirit. Before long someone said, "Unlock the door."
You and I? We deny. We doubt. And boy do we ever let fear fill our days. But the same reasons that sent the disciples underground -- an empty cross and tomb -- are why we have faith in the first place. So as we begin a new day, take a few seconds and pause. Stand in the room with Peter. Imagine for a second you're with Thomas and the others. Look around at everyday men and women with an extraordinary mission. See the look in their eyes? Like them, beyond your door is a world that needs the gospel according to you. Could be at work, at the gym or even at school, but as you leave your room, imagine the disciples doing the same. Same Jesus, same mission.
Now, somebody unlock the door.
--Jimmy Peña
[exercise in focus]
Yesterday's Workout of the Week included a move that many are unfamiliar with: the straight-arm plank. This challenging core move -- which also lights a a bit of a fire in your shoulders and triceps -- is worth a closer look today.
Straight-arm plank | Target: Core
The straight-arm plank is basically holding the top portion of a push-up. Hold the position as long as possible, keeping your abs, lower back and glutes tight. Within the context of this workout — following push-ups and squats — this move is incredibly difficult. Planks are thought of as an "abs" move but they emphasize the muscles beneath your six-pack -- the transverse abdominis. And by training these deep muscles harder, more regularly, you can better tone and flatten your entire midsection while also adding greater core stability.
Try this: Challenge your core by beginning in a straight-arm plank. Once you reach failure, go into a standard plank, again holding the position to failure. Once you fail on the standard plank, simply drop your knees to the floor and go as long as you can. This three-position plank series will fry your midsection from the inside out -- literally.
Be Friends, Not Enemies
"He will take our weak mortal bodies and change them into glorious bodies like his own, using the same power with which he will bring everything under his control." --Philippians 3:21
Read: Philippians 3:21
Before your very first day of school, or prior to getting your driver's license, and even before you began the family with which you spend your days...came your body. Not only did God inspire your soul's dream, but He gave you the body necessary to pursue the job. Since God will always equip us with what we need to accomplish His will, we know our bodies were His choice. Can you imagine the moment?
It was as if God said:
"Sweet soul, here is your body. I've carefully woven it together. It has what it takes for you to pursue me and tell others about me. And oh precious body, this is your soul. Of all the matter in the universe, this is what matters most. Carry it where it needs to go. Protect it. Honor it. Now, I want you two to be good to each other. Be friends, not enemies."
So, do me a favor and take a quick glance at your arm or hands. Think for a second that God himself has touched that skin. He was first. In fact, talk to your body. It's okay, go ahead. Maybe you need to thank it. Perhaps you need to assure it. Or like me recently, maybe during your dark hour, you need to apologize. Could be for something you've knowingly done or for something out of your control -- an ailment, an accident maybe, or even a disease. But much like any friend going through a tough time, just tell it you're so very sorry. After all, it was God who knitted it and then breathed life into it. Miraculously, He gave your heart a knowledge that there is something more to this life than life. And like it says in our verse, in order to pursue Him and then share Him, He gave you a weak and fragile body. Oh, it may not last this earth, but you can rest assured it was indeed a match made in Heaven.
--Jimmy Peña
WORKOUT OF THE WEEK: MIX & MATCH Your body was fitted for a particular soul and every body out there is different. Some folks may just need to get busy with some cardio to build that friendly soul-body rapport, while others may be interested in reshaping a particular bodypart. Whatever your need -- and wherever your soul leads -- we have a great selection of workouts for you to choose from. Pick one (or more) of the 10-minute workouts listed here, or click here to go straight to our fitness page. Be sure to share these on your Facebook pages to get others in your social circles moving this week!
Not sure how to do an exercise? Click here to see many of these moves in action!
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.
A Cry at the Door
"As I was with Moses, so I will be with you; I will never leave you nor forsake you." --Joshua 1:5
Read: Joshua 1
As a new dad, one of the toughest things to do was to leave my daughters. Each morning, when I would head out into the garage to depart for work, I'd have to endure the heart-wrenching sound of their screams from behind the kitchen door. They were so distraught that I was leaving that my wife's explanations of my eventual return seemed to do little good. But that was then. Older and more confident that I'll always come back, they hardly notice my departures now. Whether I'm heading to the store for milk, or dropping them off at grandma's for the weekend, I'm lucky to get a second look when I'm heading out.
I'd be lying if I said I didn't miss them missing me so much. I know they love their daddy but part of me wishes that they were always a little more aware of my absence, a bit more hungry for my presence -- anything to make for a more dramatic, lasting embrace when I return.
At times, it may feel as if we've been left alone -- like our desperation has us crying at door for a father that is ambivalent to our desperation. But our heavenly Father never leaves our sides. We are His work so while there's never occasion for such a conspicuous exit, just know that He still loves it when we hunger for His presence and that our eventual reunion with Him will be all the more sweet as a result.
--Eric Velazquez
PRAYFIT GARNERS ENDORSEMENT FROM JOSH COX Elite ultramarathoner voices support for faith and fitness
"Jimmy and the PrayFit team embody the words Paul penned to Timothy, 'For physical training is of some value, but godliness has value for all things, holding promise for both the present life and the life to come.' (1 Tim. 4:8) Their daily devotional feeds my spirit and inspires my sweat!"
--Josh Cox, elite ultramarathoner, American record holder in the 50K
--Come back tomorrow for an in-depth Q&A with Josh Cox! Visit his website today at www.joshcox.com.
WORKOUT OF THE WEEK: RUNNER'S CORE
an effort to become more efficient runners, people will often train their legs harder. A few more miles per week, a few more lunges in the gym -- legs, legs, legs. But as any experienced runner will tell you, legs are only part of the equation. Core strength and stamina are incredibly important for maintaining proper mechanics, whether you're training for a 5K or running out a double in a softball game. Muscles in your abdomen, such as rectus abdominis, obliques and deep transverse abdominis, help to keep the torso stable when running, allowing the legs to do what they need to. But simple crunches won't suffice. Your core needs deep and dynamic work in order to strengthen your stride. If you're a runner, or just someone looking for a more athletic core, this routine will come in handy.
Plank - 30 sec. Side plank - 30 sec. (each side) Ab rollout - 10-12 reps Bicycle crunch - 30 sec. Mountain climber - 30 sec. Medicine ball twist - 30 sec.
--Perform all exercises as a circuit with little to no rest between moves. Do the entire circuit 2-3 times total, 2-3 times per week on non-running days. If you must perform your core work and runs on the same day, go running first -- doing your abdominal work first could compromise your running form, putting you at risk for injury.
Breathless
"...weeping, she began to wet his feet with her tears and wiped them with the hair of her head..." -Luke 7:38
Back in graduate school, we had our share of underwater weighing assignments. Underwater weighing is regarded as the most valuable tool at determining body composition. However, in order for the subject to be seen accurately, it takes an extreme amount of effort and courage on the part of the person being tested. See, as you're lowered into the water, you have to empty your lungs, breathing out every drop of air possible.
The woman in Luke 7 defied ridicule and disregarded the rules to do one thing: to pour everything she had at His feet. Broken, she just had to break free and nothing was going to stop her from seeing her Lord. After her tears cleaned His feet and her hair dried them, she courageously emptied her alabaster bottle of valuable perfume for Jesus to breathe in.
Friends, don't miss it today. When we're empty, we allow Him to see us. When we breathe it all out, He breathes it all in. If only for today, let's pour our health at His feet like perfume and tears. Lord, here is all our praise, expressed from the top of our lungs.
—Jimmy Peña
EXERCISE IN DEPTH: The Plank
Appropriate for today is our exercise of choice: the plank. This exercise, which is a part of our Workout of the Week, has no movement whatsoever but has plenty going on. The plank primarily works the muscle called the transverse abdominis -- the muscle most responsible when we breathe out air. Try it, as you read this sentence, take a deep breath and then blow out as much as possible. Keep going....keep breathing out....feel that? Well, that muscle ache deep in your gut is exactly that, deep in your gut. In fact, the transverse abdominis is highly responsible for the strength of your spine and helps prevent low back pain. The stronger the transverse abdominis, the better your posture and the more likely you're going to enjoy low back health. Try it. Each day, shoot for a longer plank time. Here's how to get it right:
Plank | Focus: Core, abs, lower back Lie facedown on the floor with your body straight and forearms resting on the floor. Slowly press your body up off the floor onto your forearms and toes. Keep your abs pulled in tight and your back flat while holding this position.
A CRY AT THE DOOR
November 6, 2011Read: Joshua 1
"As I was with Moses, so I will be with you; I will never leave you nor forsake you." --Joshua 1:5
As a new dad, one of the toughest things to do was to leave my daughters. Each morning, when I would head out into the garage to depart for work, I'd have to endure the heart-wrenching sound of their screams from behind the kitchen door. They were so distraught that I was leaving that my wife's explanations of my eventual return seemed to do little good. But that was then. Older and more confident that I'll always come back, they hardly notice my departures now. Whether I'm heading to the store for milk, or dropping them off at grandma's for the weekend, I'm lucky to get a second look when I'm heading out.
I'd be lying if I said I didn't miss them missing me so much. I know they love their daddy but part of me wishes that they were always a little more aware of my absence, a bit more hungry for my presence -- anything to make for a more dramatic, lasting embrace when I return!
At times, it may feel as if we've been left alone -- like our desperation has us crying at door for a father that is ambivalent to our desperation. But our heavenly Father never leaves our sides. We are His work so while there's never occasion for such a conspicuous exit -- at least there hasn't been in 2,000 years -- just know that He still loves it when we hunger for His presence and that our eventual reunion with Him will be all the more sweet as a result.
--Eric Velazquez Co-Founder, Prayfit
WORKOUT OF THE WEEK: RUNNER'S CORE
In an effort to become more efficient runners, people will often train their legs harder. A few more miles per week, a few more lunges in the gym -- legs, legs, legs. But as any experienced runner will tell you, legs are only part of the equation. Core strength and stamina are incredibly important for maintaining proper mechanics, whether you're training for a 5K or running out a double in a softball game. Muscles in your abdomen, such as rectus abdominis, obliques and deep transverse abdominis, help to keep the torso stable when running, allowing the legs to do what they need to. But simple crunches won't suffice. Your core needs deep and dynamic work in order to strengthen your stride. If you're a runner, or just someone looking for a more athletic core, this routine will come in handy.
Plank - 30 sec. Side plank - 30 sec. (each side) Ab rollout - 10-12 reps Bicycle crunch - 30 sec. Mountain climber - 30 sec. Medicine ball twist - 30 sec.
>> Perform all exercises as a circuit with little to no rest between moves. Do the entire circuit 2-3 times total, 2-3 times per week on non-running days. If you must perform your core work and runs on the same day, go running first -- doing your abdominal work first could compromise your running form, putting you at risk for injury.
STEPPING STONE
April 11, 2011 Quote of the Week
"What do you do when disappointment comes? When it weighs on you like a rock, you can either let it press you down until you become discouraged, or you can use it as a stepping stone to better things." --Joyce Meyer
WORKOUT OF THE WEEK: Legs, Triceps, Abs
You may see the bodyparts listed and think that we're going after vanity muscles with this workout. That is not entirely untrue, but your legs, triceps and abs aren't just showcase parts of your anatomy. Training your legs regularly and with intensity can help you to drastically change your overall body composition for the better because they represent such a large portion of your overall musculature and more muscle means more calories burned. Triceps, which tend to be a trouble area for women, represent a good 2/3 of your upper arm mass so attacking them with rigor means better, stronger looking arms in the long run. And by including your abs in this workout, you're fortifying your body against lower back injury and building greater core strength for virtually every other activity that your week can throw at you. See? We're not being superficial -- you will just happen to end up looking better for working these bodyparts.
>> Workout Anatomy: Both the bodyweight squat and the lunge are compound (multi-joint) exercises that target the quadriceps, glutes and hamstrings. Adding a plyometric or "jump" quality to them helps target fast-twitch muscle fibers, which are responsible for powerful movement -- the more you zero in on these fiber types, the more likely you are to sport a set of tight, toned legs.
After legs, you'll take to the close-grip push-up to train your triceps. But to elicit the burn that is the sign of progress, you will superset this exercise with triceps dips. (Note: If you don't have a bench you can use the end of the couch.) You'll finish the workout with three sets of double crunches, which addresses both your upper and lower abs. Do as many double crunches as possible in each set.
>> Performance: This workout is about quality, not quantity. After a two minute warm-up -- running in place or doing jumping jacks will suffice -- you'll simply perform as many of each exercise as you can to failure before moving on to the next. Failure is the point at which you can no longer complete reps with good form. Get through all the legs exercises, noting how many of each rep you performed, and rest 1-2 minutes. Next, you'll do your supersets of close-grip push-ups and bench dips, doing as many push-ups as you can of each before moving on to the bench dips. Rest no longer than a minute between supersets and repeat it twice more before finishing with three sets of double crunches. Click selected exercises below for video demonstrations and exercises.
Legs: Bodyweight Squat Jump Squat Lunge Jump Lunge
(Rest 1-2 minutes)
Triceps: Close-grip push-up -superset with- Triceps Dips
DING, DING: This weekend, PrayFit endorser Robert Guerrero added two titles to his resume, overcoming the rough-and-tumble style of Australian-born Michael Katsidis to claim the vacant WBA and WBO lightweight titles. Guerrero took some tough shots but was in control throughout the fight, scoring a unanimous decision from the ringside judges. Guerrero, who wore PrayFit.com on his trunks for the bout, is now poised for a super-fight against Juan Manuel Marquez in the summer or fall.
“Being a big believer in Jesus Christ, PrayFit gets me on track to start my day off in the right direction. In boxing there is no room for error. You have to be not only be physically prepared but spiritually strong as well.”
–Robert “The Ghost” Guerrero, 3-Time Boxing World Champion
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DEFENDING A LION
March 28, 2011 Quote of the Week
"The word of God is like a lion. You don't have to defend it. All you have to do is let it loose, and it will defend itself." --C.H. Spurgeon
10-MINUTE WORKOUT: Abs and Calves
Today's workout will hit your midsection and your lower legs quickly and effectively. Even though you can't completely isolate any one portion of the abdominals, you can involve one section over another based on angles and which portion (upper or lower) of your body is moving at one time. As far as your calves, the standing calf raise targets the gastrocnemius, tthe larger, diamond-shaped muscle atop the smaller, deeper, soleus muscle.
We're going to simply hit the lower abs, upper abs then both simultaneously with three simple moves. Take each set to failure.
ABS Reverse Crunch | Focus: lower abs Standard Crunch | Focus: upper abs Double Crunch | Focus: Upper + lower abs
>> For descriptions and video demonstrations of these abdominal exercises, click here.
CALVES Standing calf raise | Focus: Gastrocnemius
--Rock back on your heels then up onto your toes at a steady pace. Squeeze your calves at the top of each rep. Shoot for 100 reps without stopping (or until failure). Rest briefly and repeat.
>> Want more workouts? Click here for a library of 10-minute routines.
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.
THE TOUGH GEAR
December 6, 2010Read: John 16
“I have told you these things, so that in me you may have peace. In this world you will have trouble. But take heart! I have overcome the world.“ –John 16:33
Who am I, Lance Armstrong? Well, as much as I’ve been on the bike, you’d think I was in the Tour de France (Well, minus the necessary aerobic capacity and superior conditioning, of course). But everyday, I jump on the bike and I start pedaling (Wait, did I mention my bike is stationary...and in the garage? Again, not important).
And even though I’m on a practice bike, I can feel that when I switch to the tougher gear, I go further. Change to an easier gear, I go nowhere. Isn’t that the way it is?
I recently read an article by Max Lucado where he cited a passage about the disciples following Jesus onto the boat. First Jesus, then the others. Sure, we all know what happened during the storm, but the getting on board part was also significant. Jesus first, the disciples followed, then came the rough waters.
Isn’t that the way it is? Life in the Tour de Faith means rough years in tough gears. But Heaven, by any other road, is not possible. And since we’d rather be on a tough road with Jesus than on an easy one without Him, I say we keep pedaling.
–J.P.
10-MINUTE WORKOUTS: Low Back and Core
It's a fact that as we age, our lower backs find it more difficult to keep up with our active-living endeavors. Frustratingly, even long bouts of sitting can leave you with an achy back. While some of this is inevitable, we can do our best to stall the aging process in this region with a short, targeted dose of preventative medicine.
By regularly targeting the deep, "core" muscles of your abs (transverse abdominis) and the long muscles of your back (erector spinae), you can strengthen your back to withstand the test(s) of time and bolster your ability to lead a more active lifestyle.
"If you want to work your low back and inner core to help protect and strengthen the muscles that protect your spine, do 10 minutes of Superman (low back work) and planks (core; transverse abdominis)," says Jimmy Pena, MS, CSCS, founder of PrayFit.com.
THE WORKOUT
Superman: Lie on your stomach with your arms overhead (like superman would do) and with your legs straight. Raise your arms up off the ground until you feel tension in your low back, then lower your arms back to the floor. Then raise your legs off the floor, keeping them as straight as possible.
>> Alternate back and forth between your arms and legs for 30-60 seconds.
Plank: Rise up onto your elbows and toes, keeping your body in a straight line. Draw your navel into your spine as tight as possible and with your eyes focused on the floor.
>> Hold plank position for 30-60 seconds.
Each minute go from the superman into the plank without rest in-between until you reach the 10-minute mark.
>> PRAY-FITTER: Looking for more fitness tips? Visit the our new fitness section by clicking here.
FIT CITY
October 25, 2010Read: Philippians 4:8
Finally, brothers, whatever is true, whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable—if anything is excellent or praiseworthy—think about such things- Philippians 4:8
What does "fit" look like?
That was the question that came to mind as I delivered a message to Tyler's Fit City Challenge back in Texas this weekend. The great people of Tyler are reaching deep within themselves and are hitting the obesity epidemic head on. Their mission statement says it all: Making Tyler a "Fit City" one step, one bite and one health-conscious decision at a time. Someday, the city of Tyler will be the standard against which the surrounding communities will be judged. Amen, Tyler?
On my way back to the airport, we passed by Bergfeld Park where the challenge was held. And while all the booths, vendors and guest speakers were long gone, there were a couple of families enjoying the park. One family was throwing a ball around, and the other was on the swings. I wondered if it was part of their weekly routine or a brand new tradition; either would be fine with me.
Tyler...may God help us follow your lead in our homes and communities. You're the answer to my question.
--J.P.
WORKOUT OF THE WEEK: 10-Minute Abs & Core
Like we've said before, it's impossible to completely isolate any one portion of the abs or core musculature, but you can emphasize a section over another depending on the exercise. Today's 10-minute workout will hit your upper and lower abs, your obliques as well as your deep transverse abdominis with accuracy. We'll begin by hitting a common weakness, the lower abs. Then we'll move to the obliques and upper abs and close-out today's workout with the plank.
Exercise (emphasis)
Reverse Crunch (lower abs) Crossover Crunch (obliques) Standard Crunch (upper abs) Plank (transverse abdominis/core)
--Do a set to failure of each exercise, moving through the circuit without rest. Repeat the sequence for 10 minutes. Log the number of reps you get on each exercise as well as the number of times you are able to complete the sequence. Try this workout twice per week, aiming to beat the number of reps and total trips through the circuit each time. Remember that consistently challenging yourself to do better than you did last time is the only way to ensure progress -- something to think about if a stronger-looking midsection is your goal.
>> FIT CITY CHALLENGE: Check out the post-event coverage of the Fit City Challenge on the Tyler Paper.
CORNERMAN
July 28, 2010Read: Matthew 11
"Come to me, all of you who are weary and burdened and I'll give you rest." --Matthew 11:28
We've all heard the phrase "God is in your corner." Sounds comforting, no? But if you've ever seen a cornerman at work, the phrase takes on new meaning. Especially if you compare what he does to what we know of God, the similarities are striking.
Let's see: He has his fighter's best interest in mind. He knows what his fighter can handle. He never takes his eyes off his fighter. He knows his fighter's strengths and weaknesses. He knows the opponent's strengths and weaknesses. He treats his fighter's wounds. He gives wise advice on how to win the fight. He knows when his fighter's had enough. Win or lose, he's always there to pick him up.
(Now, compare all that to what a cornerman does.)
Come to think of it, have you ever seen a fighter avoid his corner between rounds? Me neither.
--J.P.
PRAYFIT TIP: THE TIMING OF IT ALL You need your abs and core fresh during your entire training session, especially during bent-over moves like Romanian or stiff-legged deadlifts, and during all types of squatting moves. And that goes for both men and women!
Many of you might be working with a trainer who has you going from an abs move into a bent-over move or squat-type of exercise in superset fashion, and I realize he or she is doing it to keep your heart rate up, to keep it fun with lots of variety, etc. But realize that you could be putting yourself at risk of injury by doing so.
During squatting moves or bent-over moves, your core and abs work to stabilize your spine -- think of them as an inner weightlifting belt -- but if they’re weak and fatigued, you won’t be able to generate the necessary pressure inside to hold your spine in perfect alignment. The result: a weaker lift and a more unstable core.
Please don’t buy into the notion that you “fire up” the abs and core by training them first. That makes no sense and it won’t help you achieve your goals and, it bears repeating, could be promoting injury.
Finally, why put anything in a situation where you won’t be at your very best? By sacrificing your strength on multi-joint lifts that involve more muscle, you are working with less strength and building less muscle. You can always fatigue your abs last, when the need to have a stable core is not imperative.
>> CORE QUESTIONS?: Drop your thoughts and questions on core training in our forums by clicking here.
TOTAL LOSS
July 26, 2010Read: Psalm 139 "For you formed my inward parts." --Psalm 139:13
"My frame was not hidden from you." --Psalm 139:15
As a little boy, I spent many a summer day sweeping floors and washing cars at my dad's body shop. I felt right at home amidst the bondo dust and paint fumes -- even though I could often be found asleep in dad's office. But while I didn't pursue the family business, little did I know that the body shop was a great place to learn about grace.
Each day, customers would come in to either pick up their cars or schedule a drop off, but then there were those who came in just for an estimate. They'd wrecked their car or truck, and all they wanted to know was what it would it take to make it good as new. And whether the damage was their own fault or caused by someone else, sometimes dad would have to tell them it was totaled; their car wasn't worth anything. A total loss meant the insurance company wouldn't touch it, and they'd have to pay for it all by themselves.
We've all wrecked our lives in one way or another, but a total loss is no match for the cross. What the world gives no value, He gives grace.
--J.P.
PRAYFIT WORKOUT OF THE WEEK: Abs
Got 15 minutes? Try this at-home abdominal blitz before you hit the road. Do each exercise to failure before moving on to the next without resting in between. Take a one minute rest only after all the exercises have been performed.
Reverse Crunch Standard Crunch Double Crunch Plank --Rest and repeat as many times in 15 minutes
>> We start the workout with the reverse crunch which targets the lower abs, since for many of us, the lower abs are our weakest part of the midsection. However, because we're working with just bodyweight, feel free to mix the order up as you see fit. And if you try this workout along with other bodyparts, make sure to do this after your other bodypart moves. Reason being, you want your abs/core fresh to stabilize your body throughout a typical workout. Then you can move on to work your abs and train to fatigue.
THE CROWD IS...US
July 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
No need to adjust your computer screen, that's indeed the same verse as yesterday's entry. But I just had to go back to it. Ever since we posted last night, I haven't been able to get a particular thought out of my head: The crowd knew something. Read the verse again.
Typically, we focus on either the blind man, Bartimaeus, or of course, Jesus. But the crowd's response has bugged me for nearly 24 hours. The crowd is...us. They knew something. They knew what Jesus had the power to do in the blind man's life. Otherwise, they wouldn't have reacted as if the beggar had just won the lottery.
Read it again. Of all the thousand voices that were clamoring for Jesus to hear, that of a blind beggar behind all the others sitting on the side of the road found the ear of Jesus, and the crowd knew what that meant. Can't you just see the pause, the wide eyes, open mouths, and then their whiplash reactions as they run to the one who's number had just been called?
You and I stand among those who need to heed the call. Read the verse again (last time, I promise). Isn't Jesus calling everyone? Didn't He die for all the world? And if we've been saved and healed...aren't we the crowd who knows?
--J.P.
TIME FOR A REMINDER
Time for more "broken record" rhetoric. Don’t worry about working on balance while trying to train for strength. For example, you may see people from time to time standing on one leg while doing biceps curls. That makes no sense, since both the biceps and core are not being fully stimulated. Your best bet is to focus on one or the other. Besides, the strongest cores are of power athletes, who spend their time picking up heavy stuff from a stable surface.