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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Price of Admission
"Then Peter answered and said to Him, 'See, we have left all and followed You. Therefore what shall we have?'" --Matthew 19:27
Read: Matthew 19:23-30
I love the story that Pastor Rick Warren tells about his epiphany of the importance of his health. For those who may not know, Pastor Rick is a wonderful man and leader of one of the largest churches in the world. His commitment reaches millions. Well, one day a few years ago as he became exhausted while baptizing dozens of his church members, he realized two things: 1) His congregation was heavy, and 2) he was out of shape.
That sparked the beginning of a remarkable ministry called The Daniel Plan, which I'm blessed to be a part of. But Pastor Rick's sense of urgency toward better health was risky. The idea of spending time talking about the body in church is as popular as it is practiced. But we stand shoulder-to-shoulder with Pastor Rick and other leaders whose lives are a stirring testament to God's call for healthy stewardship.
The brutal truth is, we can't blame our deficiency of health on the bible's deficient plea to honor it. And how serious we are at honoring the body is directly correlated to how serious we think God was when He commanded it. So make no mistake, for Pastors to admit that the body is something to honor and to address the issue within the confines of their church, there's a cost. It may mean they themselves will have to change eating habits or set an example of a more active lifestyle, and/or it may mean some tough sermons to deliver. But in the end, those who are inspired to obey God in this area are merely the ones willing to pay the price of admission.
--Jimmy Peña
WHAT ABOUT YOUR CHURCH?
As we've established, the message of our health as a means of praise is sometimes a tough one to hear -- but that doesn't make it any less necessary. Look around. Is your congregation in need of a heart check in the care of the bodies the Lord built? To find out how to bring PrayFit founder Jimmy Peña's convicting health evangelism into your next Sunday service, write us here! And to get a preview of the man and the message, click here.
WORKOUT OF THE WEEK: 5-10-15 Build muscle and test your mettle with this quickie workout Push-ups. Squats. Crunches. These three foundation movements, when performed in the same workout, will hit most of your major muscle groups. And the more muscle you train, the greater the change in your body you provoke. This week's workout simply calls for you to perform these three exercises in order, as many times as you can in 10 minutes. Follow along with us:
5 Push-Ups 10 Squats 15 Crunches --As many rounds as possible in 10 minutes.
It's as simple as it looks. Do five push-ups, 10 squats, then 15 crunches. Flip over onto your chest and start the entire sequence again. The goal is to complete as many rounds as possible in 10 minutes, taking as little rest as you can along the way. By keeping the pace high, you get the strength-building benefits of these resistance moves while also amping up your metabolism. Try the routine -- again, it's only 10 minutes -- and post your thoughts and experiences to the comments section below.
NOTES & TIPS: Perform this workout twice per week on non-consecutive days. Once you can get 10 rounds in 10 minutes, take your goal to 11 minutes and/or add one rep to each exercise. If you feel lightheaded, terminate the workout and try again tomorrow.
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.
Just Before the Call
"Simon answered, 'Master, we've worked hard all night and haven't caught anything. But because you say so, I will let down the nets." --Luke 5:5
Read: Luke 5
Smelly, dirty, grimy -- these are just a few of the ways to describe Peter and his buddies. After all, they spent their days baiting hooks and cleaning fish. I'm smiling as I picture Jesus 'the Recruiter' walking up to this motley crew. Did He pause and grin, crouching down to watch and listen to them work? Maybe after a few minutes, He looked skyward with a smile as if to say, "I found them."
I'm not sure, but I like to wonder what happened in that moment just before the call. What we do know is that of all the fishermen that came off the water, this bunch caught God's attention. And not long after Christ borrowed Peter's boat, the two were catching fish in water too deep for the nets to reach; Peter's preview to the depths of His love.
Friends, remember. You have God's attention. So as we start our cars this week, open our offices, enter our cubicles or prepare for housework, let's do what Peter did and abandon control. Let's just imagine Him saying with a grin, "I found them," and this is that moment just before the call.
--Jimmy Peña
WORKOUT OF THE WEEK: Abs Alas, the quest for "six-minute abs" continues. While we won't tell you that great abdominals are a six-minute pursuit, we can tell you that it's possible to get a great workout without spending all day in the gym. The following routine is short but intense and can be added to any existing training program, 2-3 times per week. No prescription for sets -- simply perform as many segments of work as it takes to reach the number listed, resting as little as possible, then move on to the next exercise. The key, as ever, is insisting on progression. Each week for 6-8 weeks, add 10 reps to each abdominal exercise (add 10 seconds to the plank).
Double Crunch - 50 Reverse Crunch - 50 Crunch - 50 Plank - 50 seconds
>> For video demonstrations, click here. BONUS TIPS 1 Never train abs before performing weight training. This can reduce core stability, reduce strength and put you at risk for injury. Save abs for after weights, or do them in a single, dedicated session. 2 Follow this routine with a good cardio session to maximize your body's ability to burn fat locally from that area. Studies have shown that higher-rep abs training followed by cardio can lend itself to "spot reducing," which was previously thought to be a myth. 3 Add in two consecutive low-carb days each week. Recent research has shown this to be more effective for burning fat than extended low-carb dieting or not going low-carb at all. 4 Try tapering your carb consumption in the evening. Your body's metabolism slows as the day wears on, making carbs consumed later in the day more likely (although not certain) to be stored as bodyfat. (Note: If you train in the evening, this is not as important.)
Rattle Some Chains
"Then I heard the Lord asking, 'Whom should I send as a messenger to this people? Who will go for us?' I said, 'Here I am. Send me.'" --Isaiah 6:8
We often pray for God to send us where He wants us to go. You've probably said, "Here I am Lord... send me." Well, when Paul was put in prison, he kissed the walls. He figured he had a captive audience. If this is where God wanted him, he was gonna rattle some chains.
So take a look around you. Do you have a captive audience? Oh, you may not be in prison, but perhaps God has cleverly placed you right where He wants you. So do like Paul and kiss the walls. Go ahead, throw away the key and rattle some chains. When you pray, "Here I am Lord, send me", maybe He already has.
--Jimmy Peña
Lord, as we begin a new week, help us see those around us (family, friends, co-workers and fellow gym-goers) as the audience that needs to see You, through us. Help us be obedient, leaving the consequences to you. In Jesus' name, amen.
WORKOUT OF THE WEEK: 10 Minute Abs
After a fun afternoon Super Bowl Sunday with family and friends -- and more buffalo wings and nachos than you care to admit -- a shock-and-awe abdominal routine might sound rather good today, so here you go. Take 10 minutes and crush your midsection with these simple yet effective moves that target your upper and lower abs, obliques and innermost core musculature. The order is more random than you're used to, so pay attention to the rest periods as they come sporadically and less often than would be typical for an abs workout.
Reverse Crunch - 30 seconds Standard Crunch - 30 seconds Double Crunch - 30 seconds Rest - 30 seconds Plank - 1 Minute Rest - 30 seconds Plank - 1 minute Rest - 30 seconds Double Crunch - 1 minute Standard Crunch - 1 minute Reverse Crunch - 1 minute Plank - 30 seconds Rest 30 Seconds Double Crunch - 1 minute
>> VIDEO: For video demonstrations of these exercises, click here.
HIS IDEA
September 26, 2011Read: Psalm 124
“God’s strong name is our help.” Psalm 124:8
Forget the idea that when we're healthy, we're better at work. Try to ignore the fact that when we take care of ourselves, we're better for our families, kids and spouses. Block all that out for a second. Focus on this short and simple command: "Honor God with your body." Vain, you say? Petty? Too temporary? It would be if it were my idea. But it isn't. It's His.
Yesterday at church, we sang praises. We listened to a sermon about the importance of praise. Then we offered Him praise through the giving of our tithes and offerings. All good. All expected. All right. But then the Pastor returned to the podium, rubbed his oversized stomach and jokingly bragged about the oversized meal and game he was about to enjoy.
Now, maybe I'm sensitive. I admit, perhaps my feelings are exposed because my life's work revolves around health as a way to praise God. But friends, listen up. Our best effort at health is not a good idea because of the benefits it brings, it's a good idea because God said it. In the end, we're not loved because we succeed at it, nor because we plead forgiveness if we fail at it. He loves us regardless. But shouldn't we be doing one or the other?
Join us this week as we put our health in perspective; a heavenly perspective.
--J.P.
WORKOUT OF THE WEEK: TOTAL BODY 10 Train most major muscle groups in less time with this bodyweight-driven workout
Recently, a well-respected fitness coach said that losing weight may not be as simple as "move more, eat less." Rather, he says, we should "train harder, eat smarter." While it's true that attention to energy balance -- the old "move more, eat less" mantra -- has some value and can be effective, it is entirely more productive to simply give your best effort day in and day out while continuing to eat a balanced diet that will support your training.
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.
5 push-ups
10 crunches
15 squats
--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. Rest at least 24 hours between workouts. To allow for better recovery, perform this workout no more than three times in a seven-day period.
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.
MARCHING ORDERS
May 23, 2011Read: Joshua 6
Joshua could relate to our steep challenges. His neck cramped as he surveyed the impregnable wall of Jericho. "Gonna need a bigger army," he whispered out of the side of his mouth. You might be saying the same about your predicament. Does something at school or work have you hoping for reinforcements? If so, stand next to Joshua as he listens to God's strategy.
"But the seventh day you shall march around the city seven times, and the priests shall blow the trumpets. Then the wall of the city will fall down flat."
"That's it?...That's the plan!?" I wonder if Joshua paused when he heard the order. After all, he was among men of war (v. 3) and probably dressed for the occasion. Not sure if he hesitated, but I know we sure do. When we have to respect a less than respectful boss, or when it seems the rules only apply to us, obeying God's marching orders is sometimes the last thing we want to do (or actually do), especially if we're ready to fight.
But we all know the story. Joshua's army walked around Jericho for seven days without making a sound or saying a word. Then when it was time: the trumpet, the shouts, and the walls came tumbling down. God's enemies might have laughed and scoffed for a week, but being obedient has never proved popular or easy, just effective.
So the next time we feel like taking the wall ourselves, let's wait with Joshua. He listened, walked without talking, then praised God on day seven. Sooner or later, like Jericho, the world will see we're not just walking in circles.
--J.P.
WORKOUT OF THE WEEK: 10-Minute Abs
Here we go. Nothing better than a midsection blast to start the week. Even though you can't completely isolate any one portion of the abdominals, you can emphasize sections based on the way your body is moving. When you raise your upper body toward your legs, that works the upper abs. When you bring your legs toward your torso, you add greater stress on the lower portion. The double crunch -- one of the toughest abdominal movements you can do -- hits your abs from top to bottom. And when you do planks, where there's no movement at all, that hits the innermost core musculature, specifically the transverse abdominins. So if you have 10 minutes to spare, let's work that tummy until there is none.
Reverse Crunch Traditional Crunch Double Crunch Plank
--Do all four exercises to failure in the order listed and repeat without rest. Try to repeat the cycle for a full 10 minutes. If you're up to it, repeat this workout once more during the week, allowing at least 48-72 hours to recover between sessions.
PRAYFIT SMALL GROUPS: Add some activity to your small group setting by infusing it with a little PrayFit. No matter the size of your group, you can get everything you need at the PrayFit online store. Books, t-shirts, hats -- all the tools to train and outfit your fitness fellowship! Order 20 shirts or more to receive a special small group rate.
3:00 A.M TO NEPAL
October 28, 2010Read: Job 32
"'Age should speak; advanced years should teach wisdom.' But it is the spirit in a man, the breath of the Almighty, that gives him understanding." --Job 32:7-8
At around 3:00 this morning, one of the sweetest, dearest men I've ever known in all the world got up and boarded a plane, embarking on a mission to Nepal. He's been preparing for this trip for decades.
After spending over 40 years as a pastor in Texas and New Mexico, God called him to become a missionary (he's in his 70s now). And if asked, he'll tell you that all those years serving and preaching in churches were all to prepare him to get up and leave at 3:00 this morning.
All the weeks, the Saturday studies, the Sunday morning and evening services, not to mention every Wednesday night for over four decades were merely a prep course for what awaits him when he finally lands. He makes numerous trips like this each year, often to some of the most dangerous regions of Asia.
But though I don't know what awaits him when he lands, I do know what the people there can expect. The message he'll share with them is the same message an eight-year old Texas kid heard back in the 70s. A simple message of Jesus, spoken in love through tears.
What does it take to leave home, risk your life and freedom, and forsake all comforts of safety and family, in order to deliver the gospel to strangers halfway across the world? It takes a life. But not our own. Because over 2000 years ago, Jesus was led to Calvary, where He paid the penalty for your sin and for mine. He went there for me and for you...and died at 3:00.
And that's why Henry Powell got up this morning.
--J.P.
EXERCISE IN FOCUS Looking for a new abs move? Try this one the next time you're at the gym
DECLINE CABLE CRUNCH
TARGET: Abs with emphasis on the upper abs
IN WORKOUT: In general, always do abs last in your workout, following your major bodyparts. But within your ab specific training, put this weighted crunch before you bodyweight moves.
SETS & REPS: Perform 4 sets with 10-15 reps.
BENCH: Place a decline bench near a low-pulley cable (your head near the stack). Most gyms have portable abdominal benches, so drag or carry one to the pulley station. Place a couple feet away from the stack so that when you grasp and place the rope in place, the weight rises off the stack.
ROPE: Hook a rope attachment to the cable and hold the handles tight to your body outside your ears. You can also grasp both ends of the rope and hold them on one side of your head. The emphasis is not altered all that much and could be more comfortable and practical depending on the attachment. But if you do so, be sure to transfer your hands to both sides of your head from set to set.
RANGE OF MOTION: Crunch upward as high as possible, bringing your elbows to your quads. Because you’re holding a cable which provides constant tension, you can raise your body as high as possible. In other words, you don’t have to stop short of perpendicular to the floor as you do during the bodyweight version to keep the abs engaged and stimulated, but come up as far as you can go.
BACK TO START: Squeeze your abs hard then slowly lower yourself to the start position and repeat. Feel free to come all the way down until your head touches the bench, but if you want to make it more difficult, stop just short of letting your shoulder blades touch the bench. Either way, don’t let the weight plates touch at the bottom of each rep.
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.