Since 2009
THE PRAYFIT DEVOTION
The Lord Never Panics
"As the heavens are higher than the earth, so are my ways higher than your ways and my thoughts than your thoughts.” --Isaiah 55:9
Read: Isaiah 55
Things on the ground look pretty small from 35,000 feet. I know, because that’s where this entry was written. Halfway through a five-hour trip cross country, the flight attendant announced, “If there is a physician on board, please come to the back of the aircraft.” She repeated it three times.
Immediately two young men, including a man sitting in my row, jumped from their seats and rushed to help. The rest of us simply sat and watched as a huddle formed in the back of the plane. After maybe a minute, a gray-haired man from the front of the plane walked passed us, almost casually, to join the effort. It wasn't long before the man from my row returned to his seat and explained that a young lady had suffered a panic attack.
Curious, I asked him if he was a physician. “No," he said. “There was only one doctor among us back there. Two of us were firemen, but only one doctor -- an older man. When he showed up, we all stepped back to let him work.”
(Get me a laptop, stat.)
In life, panic attacks, and the world responds with all sorts of solutions. But like today, I know I can’t run to the rescue. Only God can. Isn't it assuring to know that He is never rattled or stressed? He's always in control and is never late. He is never surprised and has never slept. He's sovereign over your house, my house and The White House. And the problems that find us, even at 35,000 feet, are well under His.
Now I think I’ll sit back and relax. We still have a ways to go.
--Jimmy Peña
INTERVALS: METABOLISM BOOSTER
Looking for a more efficient way to burn fat? We'll say it again: high-intensity interval training (HIIT) is the best method of cardio for maximizing fat and weight loss. Interspersing max- or near-max efforts with less intense bouts of recovery simply challenges your body in a way that traditional, steady-state training does not.
A study published in the American Journal of Physiology sheds some light on another way that HIIT burns more body fat.
"Researchers reported that six weeks of HIIT increased the amount of special proteins in muscle that are responsible for carrying fat into the mitochondria (where fat is burned away for fuel) by up to 50 percent," says Jim Stoppani, PhD, co-author of "PrayFit: Your Guide to a Healthy Body and a Stronger Faith in 28 Days." "Having more of these proteins in muscle means that more fat can be burned up for fuel during workouts and when resting."
Try these PrayFit-crafted HIIT workouts to start building a stronger, more efficient body. And remember -- intensity is relative. Just give your best effort during the intervals. Everyone has a best -- this type of workout has you seek it repeatedly. And while most think "running" when it comes to cardio, you can perform your favorite aerobic activity in its place. Speedwalking, heavy bag work, jump rope or cycling are all perfectly acceptable substitutes for any HIIT running program you encounter. Simply apply the same training protocols to get greater benefits.
How Deep Is It?
"For to us God revealed them through the Spirit; for the spirit searches all things; even the depths of God." --1 Corinthians 2:10
Read: 1 Corinthians 2
During Memorial Day weekend, I overheard some kids as they were running toward the pool. They had it all. Towels, floaties, goggles. I think I even saw Scuba Steve hanging out of a bag somewhere. But it wasn't what they were taking to the pool that caught my attention, it was what they kept asking: "How deep is it?!" One kid asked, then another and another. Their dad, carrying all the tools for the fun, simply said, "Go find out!"
I remember asking that very question at each new pool we visited as kids. Going over to a friends house to swim, "How deep is it?" Maybe you did the same. But one thing is for certain, we asked it on purpose. Why? Well, it wasn't because we planned to stay in the shallow end. It was because we were going to A) dive in and B) try to touch the bottom of the pool.
When it comes to our lives and our health, let's be kids again. Splash around. God has given us this one life, so let's go find out. I like to think He enjoys watching us run to the day's water with one question ringing in His ears.
--Jimmy Peña
FUN FACT: AQUA CARDIO
While you're scrambling around this week figuring out what to do to start reclaiming your health, you may want to consider hitting the deep end and splashing around, literally. (Okay, maybe with a bit more purpose.)
Did you know that swimming can burn 430 calories in a single, 30-minute session? That's right, "chasing the black line" in your local lap pool could help you get in shape quick, and with less stress on your joints. Swimming with high effort using the standard freestyle stroke tops some of these other activities in total calories burned over 30 minutes:
High-impact group aerobics - 301 calories Walking on 10% incline, 3 mph - 319 calories Bicycling, 12-14 mph - 344 calories Running, 5 mph - 372 calories --Estimates based on a 180-pound individual.
Source: American College of Sports Medicine
>> TAKE THE CHALLENGE: PrayFit is helping people of all ages and experience levels recapture a level of health they haven't seen in years. Have you taken the PrayFit 33-Day Total Body Challenge? If not, you can click here for more information and get started today! Once you're ready, you can track your workouts and interact with other members of the PrayFit community here.
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.