Since 2009
THE PRAYFIT DEVOTION
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.
Salvation Carpentry
"May I never boast except in the cross of our Lord Jesus Christ, through which the world has been crucified to me, and I to the world." --Galatians 6:14
Read: Galatians 6
Wendy, you complete me. Sorry to start with such a tired, borrowed phrase but it's true. She does. My weaknesses in this marriage are balanced out by perfectly by her strengths. She speaks Spanish pretty well, which has helped on our travels and with living in Southern California. She's tall, so that means I have someone to reach my supplements on the top shelf. But she's also a do-it-yourself maniac which is great since I am challenged by even the most remedial of home improvement projects.
I don't think I've ever put something together without having an inordinate amount of parts leftover. While she savors opportunities to tool, tinker and fiddle -- or as she says, "to do it right" -- I prefer to just duct tape it and be done with it. Of course, the tape may hold -- for a time -- but eventually, it fails. Crafting things to last should be my goal, as it is hers, which reminds me of a great sign I saw once:
"People use duct tape to fix everything. God used nails."
God knew that our eternity was too fine a construct to employ inadequate materials. The cross -- which stands as the definitive, finishing touch on our salvation -- was built to last. It was built as a sign that heaven wasn't a "do-it-yourself" project. And the hands and feet of the Great Carpenter held the nails to prove it.
--Eric Velazquez
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.
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.)
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.