Since 2009
THE PRAYFIT DEVOTION
They Knew What To Do
"Teacher, don't you care if we drown?" --Mark 4:38
The disciples knew what to do. Isn't it true? They knew what to do, and they were the first to do it. Do what exactly? Well, they did literally what you and I do metaphorically. They praised Him in the storm. We know the story. First came the wind, then the waves. And with teeth chattering and knees knocking, the terrified bunch woke the only one who could put the sea to sleep.
This week is such a good reminder for me that Jesus may have been asleep in the boat, but He wasn't asleep at the wheel. And it's not that the storm wasn't threatening, or that the disciples were silly for being scared. No, the storm that night was real. But Jesus took their fears seriously.
Of all the things we can learn from this story, it's that Jesus didn't hush the storm to prove its insignificance. He hushed it to show their significance to Him.
Your storms are real. Our fears are real. But when your teeth chatter and my knees buckle, we can follow their lead, amen? They knew what to do. We can too. In many ways, we're in the same boat. Brings a lump to my throat to think He's patiently waiting for me to wake Him up.
--Jimmy Peña
THE DAY IS HERE!: What a gift of grace. Our book, The PrayFit Diet, has finally arrived. I know we've been talking about it for a couple weeks now but please help us celebrate by thanking the Lord with us and for praying for us -- that this book will find its way into the hearts and hands of churches, small groups and individuals all across the country. Whether someone is looking for a Gospel perspective when it comes to food or whether someone is seeking a prescriptive, abundant, life-long meal plan and teaching tool, this book is for them. I personally appreciate everyone who has helped us spread the word about this beautiful book and I thank you in advance for sharing this news with your friends, family or even your Pastor and leadership. I'm at your feet.
"Practically everyone I know wants to lose weight and get more fit -- myself included. This battle is as much spiritual as it is physical, and most exercise and diet specialists miss this, but not Jimmy Peña and his Prayfit Diet plan. Getting fit God's way ensures you have the proper perspective on how and who God made you to be. When you have this foundation firmly in place, you will not be motivated to get fit to prove you are a somebody, but to express the somebody you are in Christ." --Randy Frazee, author of Making Room for Life and The Heart of the Story, and senior pastor at Oak Hills Church
Genuine Affection
"This letter is from John, the elder. I am writing to Gaius, my dear friend, whom I love in the truth." --3 John 1:1
Read: 3 John 1
"I hope all is well with you and that you are as healthy in body as you are strong in spirit." (v. 2) Notice John's choice of words. I hope all is well with you. Everything. Completely. Like, totally. And yet, even to that, John needed to add something. He felt the need, the pull, the urgency to claim good health on his friend Gaius. I'm not sure what John knew about his friend, but we do know from the previous verse that he loved him dearly. And his genuine affection compelled him to hope he was as good on the outside as he was on the inside.
When was the last time we wished that on someone? When I was so sick last year, the first question on a daily basis from my family and friends was, "How are you really doing?" Why? They knew I was on the edge. In truth, if we have Jesus in our hearts, our inside can't get any better. But we all suffer physically. We all endure pain, aches, disease and unforeseen infirmities. And as a matter of fact, many keep it to themselves or worse, they don't know they're sick; apparently healthy but the furthest thing from it. The diagnosis is yet to come. The prognosis even more difficult to predict.
So try this today. As you reach out to people either on social media, e-mail or text, keep it short and sweet. Steep it in prayer. Type it with hope. Claim it for a friend or loved one as you echo the genuine affection from the heart of John and simply say, "Hey...I hope you are as healthy in body as you are strong in spirit."
--Jimmy Peña
Staggering Stat: The number of U.S prediabetics who don't know of their own condition exceeds the combined populations of California and Texas.
Source: Sugar Nation by Jeff O'Connell
>> To bring this message to your church, write us today at [email protected]! (Click 'play' below)
They Knew What To Do
"Teacher, don't you care if we drown?" --Mark 4:38
The disciples knew what to do. Isn't it true? We try and relate to those great men on so many levels, but for some reason, this week's theme on fear seems especially relatable. They knew what to do, and if you think about, they were the first to do it. Do what exactly? Well, they did literally what you and I do metaphorically. They praised Him in the storm. We know the story. First came the wind, then the waves. And with teeth chattering and knees knocking, the terrified bunch woke the only one who could put the sea to sleep.
Of all the things that we talked about this week, what did you connect with? For me, I think the truth that He takes our fears seriously has been a source of comfort. Take a look at our story today. Jesus may have been asleep in the boat, but He wasn't asleep at the wheel. And it's not that the storm wasn't threatening, or that the disciples were silly for being scared. No, the storm that night was real. But Jesus took their fears seriously.
Of all the things we can learn from this story, it's that Jesus didn't hush the storm to prove its insignificance. He hushed it to show their significance to Him.
Your storms are real. Our fears are real. But when your teeth chatter and my knees buckle, we can follow their lead, amen? They knew what to do. We can too. In many ways, we're in the same boat. Brings a lump to my throat to think He's patiently waiting for me to wake Him up.
--Jimmy Peña
For Discussion: Even though He was asleep that night, I like to imagine Jesus asleep with one eye open waiting for us to call on Him. Maybe even with a little grin. I don't know, but His face, His grin makes our worries cease. Whatever you're going through, I hope this week blessed your life and the lives of those you love. If you missed any of this week's entries, we hope you find some time to go back and review. Many of us are in need of comfort and prayer during times of fear, so please lift some names up.
SCHEDULE A FAITH & FITNESS WEEKEND FOR YOUR CHURCH!
Jimmy Peña's message of "Life is not about the body, but health is a means of praise" is being well-received by congregations around the country. His story-telling approach to how a healthy body can strengthen the body of Christ and inspire abundant living is a message you don't want to miss. For speaking appearances, ministry assistance, media inquiries, write us at [email protected].
Fit Together
"For where two or more gather in my name, there I am with them." --Matthew 18:20
Among the things I miss most about playing sports in high school and college are those times when coach would huddle us up to give us words of motivation. We'd all take a knee and, at the end of his talk, he'd say, "Everybody in." He'd put out his hand, and we'd stand to put ours atop his. At that very moment, there was nothing more important. I learned then that powerful things happen when people come together with a common purpose and a serious plan.
Speaking of small groups, we don't know what all was said among the disciples in the upper room, on shorelines, or on hillsides, but something tells me they huddled. I don't know, but when it was time to get everyone's attention, I like to think they brought it in real close like teams do. Don't you? After all, if our faith had a team, they were the first string. Wow. That's neat, huh? To think, what they said to each other before that first huddle broke, eventually got to you and me. Common purpose, serious plan. Powerful.
--Jimmy Peña
START YOUR OWN PRAYFIT "TEAM": All across the country, members of the PrayFit Nation are coming together for their own weekly "huddles" using our books and DVDs as their curriculum. To find out how to start your own PrayFit-themed small group or bible study -- one that focuses on being good stewards of health -- write us today at [email protected]!
FIT FACT: Research shows that one-limb (unilateral) training allows you to recruit more total muscle fibers, making you approximately 20% stronger on each rep. For example, if you were able to curl a 50-pound barbell for 10 reps, you could reasonably expect to curl 30-pound dumbbells (or 60 pounds total) for as many reps.
The Three Rs
"Whatever you do, work at it with all your heart, as working for the Lord." --Colossians 3:23-24
Read: Colossians 3
A few years back, I read a great story from Max Lucado about 'giving God our boat'. He talked about how Peter and the others caught nothing until they surrendered the boat to Jesus. They turned over their jobs to the Lord and great things happened.
But we need to see all aspects of life as a boat to surrender, our health being one of them. For that to happen, we need to agree that being healthy is a matter of obedience and an opportunity to praise God. To accomplish this, we need to renew, recalibrate, respond.
Renew: See health and fitness differently each day. See it as a way to show thankfulness and praise. Recalibrate: Measure the day's events, working to make room for your responsibility of greater fitness. Respond: Commit. Get up and move, utilizing your God-given abilities and gifts to better serve him.
Do you see your health as merely a state of being? Or is your view out of balance -- more self-centered than God-centered? Maybe you're not training right now at all, and you easily excuse lack of activity against your busy schedule and responsibilities. And finally, perhaps you're simply ready to say, "Jesus, takeover my health. Renew my mind and help me respond each day with a commitment worthy of the gift of life you've given me."
Wherever you are in your health walk, remember, God formed us, gave us our bodies--how we take of them is our response.
--Jimmy Peña
FOOD TIP: Great Starts
People always talk about how breakfast is the most important meal of the day. It puts a halt to muscle-wasting, sets your blood sugar right, crushes food cravings and provides you energy for whatever the day holds in store for you. But what does a perfect breakfast look like?
Dad Hands
"So the other disciples told him, 'We have seen the Lord!' But he said to them, 'Unless I see the marks in his hands and put my finger where the nails were and put my hand into his side, I will not believe it.'"--John 20:25
Read: John 20
The older I get, the more my hands are looking like my dad's. I'll be typing or writing something, and I'll pause to look at my hands and immediately think of his. But unlike my clumsy paws, Dad can actually put his to work. He can fix everything or put anything together. Weld it, untie it, prime it, paint it, dig it...you name it, if we put it in his hands, he's able.
It's funny...despite that knowledge, I've often handed something to Dad for help, and immediately began to tell him how do it or what I think should be done next. To which Dad simply says, "James, am I doing this, or are you?" Gulp!
I think we have the tendency to do the same with the Lord. We pray for His guidance, ask for His help, and we "give it to Him," yet we never really let go of worry, doubt or control. (A show of hands of those who can relate...)
But we need to remember that the very same hands that reached for a sinking Peter on the water, and rubbed mud into the eyes of the blind, are the very same hands that still reach for us today. They assure us in hospital rooms and lead us through the dark times. It's no wonder Thomas wanted to see His hands. He can hold us like a newborn baby in one, while holding off Satan's army with the other. He wants us to bring Him our knots each day. It's what He does. He's got Dad hands, and He is able.
--Jimmy Peña
Question: During this holy week, what about you needs to be in His hands today? Your job? A relationship? Anxiety? Your heart? Whatever it is, He is right there. You can touch Him. You will never be the same.
STUDY: Obesity Linked to Chronic Pain
Knees hurt? Back sore all the time? Before reaching for another dose of ibuprofen, you might wanna check the scale. A recent study reaffirmed what you might already know -- that carrying around excess weight puts you at much higher risk for chronic pain.
The Silent Symbol
"By this all men will know that you are my disciples, that you love one another." --John 13:35
Read: John 13
Fingers crossed. Early Christians, in order to avoid persecution when they prayed in public, as well as to quietly identify themselves with other believers, would cross their fingers. Can you imagine if the only way you and I could share our faith was in such a way? Or even more unbelievable, by making that quiet gesture our predecessors risked their very lives.
What in my life says believer? If I couldn't say a word, what in my life would be that silent symbol, alerting another Jesus-follower that I am one of them? What about in yours?
Over the course of the last few weeks, I've been doing a lot of radio, hoping more and more churches would invite us to speak or that listeners would look to find our new DVD. And the most common question I get from radio hosts isn't about the DVD itself. No, they routinely ask me why Christians are known to be unhealthy. That question always makes me pause. Is that how we're identified by the rest of the world? By risking our lives through neglect? Is that our silent symbol?
I hope not...fingers crossed.
--Jimmy Peña
Question: Realizing that God only sees the heart, how is our approach to health a way to witness? Can someone be too far involved with how they look that they actually hurt their witness? We think so too. Also, shouldn't we be known for something other than things physical? Like our love for one another? Our giving and serving? Share your thoughts with us below.
ENERGY SYSTEMS 101
Your body is relying on three energy systems to replenish ATP, or adenosine triphosphate (the energy within our cells) to accomplish any task. The systems -- creatine phosphate (CP), anaerobic glycolysis (AG) and oxidative metabolism (OM) -- literally get us through the day. Basically, the sum of all three systems work simultaneously to supply the energy needs of any activity (athletic or otherwise) we choose to perform.
And while each system is constantly at work, the kind of activity will determine the relative contribution of each energy system. If you’re in the middle of a long run, for instance, you’re relying predominantly on oxidative metabolism. But if you’re shooting for a grueling set of squats or 40-yard dash, you're relying heavily on the CP system.
So mix it up. Have fun. Compete with yourself to improve day in and day out.
>> Looking for more fitness wisdom? Visit our fitness page by clicking here.
Easy To Miss
"He asked them, 'What are you discussing together as you walk along?'" --Luke 24:17
Read: Luke 24
I can just imagine those two disciples walking toward Emmaus together. It was late in the day, their heads hung low as they kicked up dust with each reminiscent step. After minutes of silence, one would remember something Jesus said, bringing a grin to both their faces. After all, these two heard and saw things not written in the bible.
After another quiet mile or so, the other would bring up "that time when," and the two would smile, shake their heads, laugh and cry. Who would blame them? They missed their friend. Not the miracle maker or the water-walker, but just Jesus. The same Jesus who would tell a good joke at night, sending all the guys to bed laughing. And the same Jesus that listened to their stories with the anticipation of one who didn't already know the ending. Jesus was easy to miss.
Even when He was walking right next to you.
--Jimmy Peña
Friday Discussion: Did you see Jesus this week? Maybe in the doctor that gave you the news of your blood sugar? Perhaps it was the homeless man who wanted nothing more than for you to look him in the eye? Friends, Jesus may not walk beside us like He did on the road to Emmaus, but He walks among us. Whether in school, work or the gym, let's remind each other not to miss Him, because it's easy to do.
From the editors: Thankful to all of you for your faithfulness to PrayFit. You bless us. In Jesus' name, we train. Have a good weekend.
PRAYFIT TV Check out and share this inspiring video about the transformative power physical stewardship
Jimmy Peña's message of "Life is not about the body, but health is a means of praise" is being well-received by congregations around the country. His story-telling approach to how a healthy body can strengthen the body of Christ and inspire abundant living is a message you don't want to miss.
>> For ministry assistance or to get Jimmy out to your church, write us at [email protected].
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.
A Fighting Spirit
"The spirit is willing, but the body is weak." --Matthew 26:41
Read: Matthew 26
In my second favorite movie of all-time (Rocky II), Rocky walks to his trainer's apartment in the middle of the night to ask for his locker back; he wants to fight again. Dismissive, Mickey delivers one of the most painful and sad lines I've ever heard: "You got the heart, but you ain't got the tools no more." In other words, the spirit is willing, but the body is weak. As an athlete, that phrase carries serious meaning. I know what it's like to be physically limited from doing what my heart is dying to do. But as a Christian, that line is more than a body blow.
As believers, our souls have work to do. In our passage, when Jesus said to His disciples to stay awake, He literally meant "physically." How many people reading this page would agree that you'd be so much more productive at work, alive with your spouse, able to keep up with the kids or even active in church, if you enjoyed better health? If so, maybe you need your locker back.
You may not want to admit it, but it's time to wake up; there's a fighter in you. If the spirit is willing, your body has no right to hold it back. And if you're reading this page, Mickey was wrong. If you've got the heart, you still got the tools. Your soul just needs a fighting chance.
--Jimmy Peña
INTENSITY IS RELATIVE; ALL OF IT IS BENEFICIAL Exercise doesn't need to be torturous to be productive, says study At PrayFit, we focus a lot on intensity. "The body will only change to the level at which it's stressed," says Jimmy Pena, MS, CSCS. "Always make yesterday's best today's quest." In other words, by constantly challenging your body to do a little more, you'll see results faster -- the greater the intensity, the greater the gains. But that doesn't mean that you need to workout at a tornadic pace to get healthier.
Researchers from the University of South Australia found that "somewhat hard" exercise intensity -- which exercisers deemed to be "pleasant" -- was enough to increase aerobic capacity by 17 percent, which is linked with improving blood pressure and body mass index (BMI, a ratio of weight to height), according to a story in the Huffington Post.
In other words, find something you enjoy and just continue doing it and getting better at it. This will help you better care for the body that carries the soul.
>> For the full story from the Huffington Post, click here.
15 - Number of minutes of exercise per day shown to decrease cancer risk and extend life expectancy in a recent Taiwanese study (Source: ABC News)
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
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. 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 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 week, take a few seconds and pause. Stand in the room with Peter, Thomas and the others. Look around at everyday men and women with an extraordinary mission. 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
WORKOUT OF THE WEEK: Delts & Abs
To start the week, we present a shoulders and abs workout that provides silhouette-enhancing benefits for both men and women. You begin the workout with a total-body move and work your way through progressively more targeted work.
"You start out in the strongest possible position, utilizing your entire body to train the shoulders and slowly begin isolating the different delt heads," says Jimmy Pena, MS, CSCS, founder of PrayFit. "The result is a better v-taper. Stronger shoulders give the visual appearance of a slimmer waistline."
DELTS Dumbbell Squat-Overhead Press* Dumbbell Upright Row Lateral Raise Front raise Bent-over Lateral Raise
ABS Standard Crunch Reverse Crunch Double Crunch
--Perform three sets of 10-12 reps on each exercise in the order listed, resting no more than 60 seconds between sets.
Dumbbell Squat-Overhead Press With a pair of dumbbells, kettlebells or even soup cans, stand with your feet shoulder-width apart and toes pointed out slightly. Hold the dumbbells at shoulder level. With your abs tight, chest up and back flat, squat down 10-12 inches then press through the floor to extend your legs as you press the weights overhead to full arm extension. Lower the dumbbells back to your shoulders and repeat.
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.)
Easy To Miss
"He asked them, 'What are you discussing together as you walk along?'" --Luke 24:17
Read: Luke 24
I can just imagine those two disciples walking toward Emmaus together. It was late in the day, their heads hung low as they kicked up dust with each reminiscent step. After minutes of silence, one would remember something Jesus said, bringing a grin to both their faces. After all, these two heard and saw things not written in the bible.
After another quiet mile or so, the other would bring up "that time when," and the two would smile, shake their heads, laugh and cry. Who would blame them? They missed their friend. Not the miracle maker or the water-walker, but just Jesus. The same Jesus who would tell a good joke at night, sending all the guys to bed laughing. And the same Jesus that listened to their stories with the anticipation of one who didn't already know the ending. Jesus was easy to miss.
Even when He was walking right next to you.
--Jimmy Peña
Question for Friday: Did you see Jesus this week? Maybe in the Doctor that gave you the news of your blood sugar? Perhaps it was the homeless man who wanted nothing more than for you to look him in the eye? Friends, Jesus may not walk beside us like He did on the road to Emmaus, but He walks among us. Whether in school, work or the gym, let's remind each other not to miss Him, because it's easy to do.
From the editors: Thankful to all of you for your faithfulness to Prayfit. You bless us. In Jesus' name, we train. Have a good weekend.
THIS WEEKEND...
>> On Saturday morning at 9:00 and 10:00 am at PUSH Fitness & Athletic Training Center in El Paso, Jimmy Pena will be leading brief, live workout sessions and hosting Q&A's with fans at PUSH Fitness & Athletic Training Center in El Paso.
>> On Saturday evening, he'll meet with PrayFit small groups at Cielo Vista Church in El Paso. The groups, led by Catrina Vargas-Cormell, will be welcoming Pena for a short message, book and DVD signings and photos beginning at 6:00 pm. This will be the first time that Pena is meeting with these groups.
Say Something
"Therefore go and make disciples of all nations." --Matthew 28:19
Read: Matthew 28
A recent conference call took an interesting turn. See, I was blessed to be the link between my friend (the reason for the call) and a potential group of investors. Compared to the names on the line, I was definitely the little man.
Well, things seemed to be going just fine, but as the meeting was coming to a close, my friend did the unexpected. In his closing remarks to everyone he said, "Jimmy speaks for me." And then he hung up. (Cue the crickets) In one sentence, my role changed. Four little words converted me from little man to middle man. The reason for the call was gone, but I was his voice. Eyes wide, heart pumping. "Say something" I thought to myself. (Cue the life lesson)
Friends, you and I represent the Reason for our call; in how we speak, work, live...and move.
Say something.
--Jimmy Peña
FAST FACT
47 Percentage reduction in symptoms of depression for those who walked 30 minutes, 3-5 times per week.
Source: MedicineNet.com
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.
Go Ahead & Follow
"Before the mountains were brought forth...from everlasting to everlasting you are God." --Psalm 90:2
Read: Psalm 90
Someone from tomorrow is praying for me today. (Come again?) Well, like many of you, I have friends on the other side of the world. And yesterday they asked me if they could be praying specifically about anything, and it hit me. I'm sitting on Thursday, they're conquering Friday. I wanted to say, "What's it like tomorrow?"
When Mary Magdalene and Mary the mother of James arrived at the tomb, they were told to go tell the disciples and Peter that Jesus had risen, and "He is going ahead of you into Galilee. There you will see him, just as he told you." (Mark 16:7) Imagine the moment. Yesterday He was dead and gone, today He's alive, and He has just walked the road they needed to find Him. The path is safe.
Wow. If we can pray for each other from different time zones, how much comfort does it bring us to know that God is timeless? He's not only alive in us, but He's been where we're going. Yesterday is dead and gone, but Jesus lives. So go ahead and follow. Someone from tomorrow is praying for you today.
--Jimmy Peña
NEWS: This week, PrayFit's 33-Day Total Body Challenge DVD (Lionsgate) was featured on Beliefnet.com, a faith-based website that reaches over 5 million visitors per month. Click here for the news, then visit our new Press/Media page for related PrayFit hits!
AUDIO: Click here to hear some of PrayFit's most powerful devotionals, as read by author and founder Jimmy Pena.
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What Can I Bring?
"They all ate and were satisfied." -Mark 6:42
When the crowds grew hungry, can't you just see the disciples on their tip-toes counting heads? I wonder what number they reached before they realized they were outnumbered? But just to be sure, they decided to count inventory of the basket. "Two, three, four...nope, we're sure of it. Five loaves, two fish."
If you're like me, depending on the day, you've been both the worried disciple and the hungry crowd. In either case, the only one we can ever count on is the only one not counting. But somedays, I feel like the young boy don't you? Imagine him for a second. Little did he know that when his mom packed his bag that morning, he would literally hand it to God.
And while we don't hear the disciples say, "Thanks kid!" or "Glad you didn't come empty-handed, son," I like to imagine that after he got squeezed between the disciples and pushed to the back of the crowd, he found a nice spot on the hill with a good view. Grinning, he put his chin in his hands and watched God make a miracle out of his lunch.
We never know what the day has in store, but we do know what we bring to the day, spiritually and physically. (Let's remember to bring it.) And while we may not get applause, make sure to stick around to watch God do what only He can do with your life, and save me a seat. And oh, did you notice the verse? "They all ate." You never know, maybe the boy grinned with his mouth full, and maybe Jesus Himself brought the little guy his meal. But what we do know for certain is that our work never goes unnoticed (at least not by the one who doesn't count.)
—Jimmy Peña
PRAYFIT NUTRITION TIP: Fruits & Veggies by Emily Ann Miller, MPH, RD
Let’s be honest...most Americans do not eat enough fruits and vegetables. The federal government’s new Dietary Guidelines say that we should fill half of our plate with fruits and vegetables. Not only does this add a lot of nutrients and not a lot of calories, but it makes our meals colorful and more appealing. Here are some easy, thoughtful ways to bump up your fruit and veggie intake without simply picking up a cucumber and crunching away.
>> Add vegetables to omelets or scrambled eggs, pasta sauce, macaroni and cheese (try broccoli and tomatoes), soups, and sandwiches
>> Add fruit to smoothies, pancake and muffin mix, cereal and milk, yogurt, oatmeal, and salads
Emily Ann Miller, MPH, RD is a registered dietitian and works at a Washington, DC-based independent, nonprofit science organization, where her work is currently focused on environmental and policy solutions to obesity prevention. She also speaks to groups about health and nutrition and provides nutrition education to patients at a free medical clinic that serves low-income, uninsured adults in the Washington, DC area. You can view more of Emily’s nutrition tips and updates by following her on Twitter, @EmilyAMillerRD.
A FIGHTING SPIRIT
November 21, 2011Read: Matthew 26
"The spirit is willing, but the body is weak." --Matthew 26:41
In my second favorite movie of all-time (Rocky II), Rocky walks to his trainer's apartment in the middle of the night to ask for his locker back; he wants to fight again. Dismissive, Mickey delivers one of the most painful and sad lines I've ever heard: "You got the heart, but you ain't got the tools no more." In other words, the spirit is willing, but the body is weak. As an athlete, that phrase carries serious meaning. I know what it's like to be physically limited from doing what my heart is dying to do. But as a Christian, that line is more than a body blow.
As believers, our souls have work to do. In our passage, when Jesus said to His disciples to stay awake, He literally meant "physically." How many reading this page would agree that you'd would be so much more productive at work, alive with your spouse, able to keep up with the kids or even active in church, if you enjoyed better health? If so, maybe you need your locker back.
You may not want to admit it, but it's time to wake up; there's a fighter in you. If the spirit is willing, your body has no right to hold it back. And if you're reading this page, Mickey was wrong. If you've got the heart, you still got the tools. Your soul just needs a fighting chance.
--Jimmy Peña
WATCH | "You've got the heart but..."
THANKS: PrayFit wants to extend a very special thank you to the wonderful people at Planet Infinity and Breadoflife.org for inviting us to speak and share our mission of faith and fitness this past Saturday. You blessed us beyond belief.
WORKOUT OF THE WEEK: THE GREAT INDOORS
Want a good dose of intense, indoor cardio to start the week? Here you go. Variety is not only advisable but required to keep your body changing. This workout forces you to adjust your speed, incline, duration and rest all in the same workout, keeping your lungs and limbs guessing. This interval-style scheme promotes speed, power and endurance, all while increasing your total work capacity. If you're looking for a brutal but effective way to shake up your current cardio routine (and burn a few extra calories), then this workout is for you.
SPEED INCLINE TIME REST
5mph 5% 2min 1min
6mph 6% 1min 1min
7mph 7% 1min 1min
8mph 8% 45sec 1min
9mph 9% 30sec 1min
10mph 10% 20sec 1min
9mph 9% 30sec 1min
8mph 8% 45sec 1min
7mph 7% 1min 1min
6mph 6% 1min 1min
5mph 5% 2min 1min
THE REASON FOR THE CALL
November 2, 2011 Read: Matthew 28
"Therefore go and make disciples of all nations." --Matthew 28:19
Yesterday's conference call took an interesting turn. See, I was blessed to be the link between my friend (the reason for the call) and a potential group of investors. Compared to the names on the line, I was definitely the little man.
Well, things seemed to be going just fine, but as the meeting was coming to a close, my friend did the unexpected. In his closing remarks to everyone he said, "Jimmy speaks for me." And then he hung up. (Cue the crickets) In one sentence, my role changed. Four little words converted me from little man to middle man. The reason for the call was gone, but I was his voice. Eyes wide, heart pumping. "Say something" I thought to myself. (Cue the life lesson)
Friends, you and I represent the Reason for our call; in how we speak, work, live...and move...
Say something.
--J.P.
FAST FACT
47 Percentage reduction in symptoms of depression for those who walked 30 minutes, 3-5 times per week.
Source: MedicineNet.com
WHAT CAN I BRING?
September 21, 2011Read: Mark 6
"They all ate and were satisfied." --Mark 6:42
When the crowds grew hungry, can't you just see the disciples on their tip-toes counting heads? I wonder what number they reached that meant they were outnumbered? But just to be sure, they decided to count inventory of the basket. "Two, three, four...nope, we're sure of it. Five loaves, two fish."
If you're like me, depending on the day, you've been both the worried disciple and the hungry crowd. In either case, the only one we can ever count on is the only one not counting. But somedays, I feel like the young boy don't you? Imagine him for a second. Little did he know that when his mom packed his bag that morning, he would literally hand it to God.
And while we don't hear the disciples say, "Thanks kid!" or "Glad you didn't come empty-handed, son," I like to imagine that after he got squeezed between the disciples and pushed to the back of the crowd, he found a nice spot on the hill with a good view. Grinning, he put his chin in his hands and watched God make a miracle out of his lunch.
We never know what the day has in store, but we do know what we bring to the day, spiritually and physically. (Let's remember to bring it.) And while we may not get applause, make sure to stick around to watch God do what only He can do with your life, and save me a seat.
-J.P.
P.S. Did you notice the verse? "They all ate." You never know, maybe the boy grinned with his mouth full, and maybe Jesus Himself brought him his meal. But what we do know for certain is that our work never goes unnoticed, at least not by the one who doesn't count.
GREAT STARTS These two breakfast plans can help you fuel up right for the day ahead
People always talk about how breakfast is the most important meal of the day. It puts a halt to muscle-wasting, sets your blood sugar right, crushes food cravings and provides you energy for whatever the day holds in store for you. But what does a perfect breakfast look like? Ideally, as we published in yesterday's PrayFit Daily, your entire diet should be a three-way balance between protein, carbs and fat. Jim Stoppani, PhD, nutritional expert and co-author of "PrayFit: Your Guide to a Healthy Body and a Stronger Faith in 28 Days," offers two energy-packed options for your morning repast.
Option 1: 1 cup cooked oatmeal 1/2 cup fresh berries 1 Tbsp chopped walnuts 2 slices cooked turkey bacon
Calories: 296 | Protein: 20 grams | Carbs: 37 grams | Fat: 8 grams
Option 2: 1 egg + 3 egg whites, scrambled 3 slices tomato 1 Ezekiel 4:9 tortilla 6 oz. grapefruit juice
Calories: 358 | Protein: 25 grams | Carbs: 45 grams | Fat: 9 grams
>> For a full lineup of meal plans and snack options that offer balanced nutrition for your healthy lifestyle, pick up a copy of "PrayFit: Your Guide to a Healthy Body and a Stronger Faith in 28 Days" from Barnes & Noble or Amazon today!