Since 2009
THE PRAYFIT DEVOTION
A Peyton Manning Moment
"But Jesus said, 'You feed them.' They answered him saying, 'But we only have five loaves of bread and two fish, unless we go and buy food for all these people.'" --Luke 9:13
Read: Luke 9
Seeing as we're in the middle of football season, I've declared this Peyton Manning week. Of all the great things that Peyton is known for in the National Football League (NFL), changing the plays at the line of scrimmage is one of them. More often than not, he breaks the huddle, approaches the line and, based on what he sees in the defense, he yells out a different plan. He calls an audible and, in doing so, changes the game.
Now, for Peyton to be able to read the defense is a gift, no doubt. But I'm as impressed with how his offense adapts so quickly to his changing mind. One thing is for certain, you can't work with Peyton and expect routine. As for me? I'd prefer Peyton to simply remember what we agreed on in the huddle; 'Just stick to the original plan, would ya?' I love my daily routine. I can deal with the expected.
You know, Jesus was known for calling a few audibles of his own. Like we see in today's passage, asking the impossible, he'd watch his disciples go from scratching their heads in wonder to rubbing their eyes in awe. Maybe that's why Jesus so often asked where their faith was. I know He'd ask me the same. Can anyone relate? Anyone else having a week of unfamiliar routes and last-minute audibles? Anyone else rubbing their eyes yet?
--Jimmy Peña
MASTERING YOUR BODYWEIGHT How a simple increase in intensity can maximize your workouts
At PrayFit, we rely a lot on bodyweight exercises. In many of our weekly workouts, you'll see maybe a plyometric push up or a jump squat. Those moves are incredible for developing lean muscle. But I want to explain why. Take the plyo-push up for example. During the plyo-push up, you lower your chest toward the floor slowly, then you press yourself up as powerfully and explosively as possible in order to let your hands come off the floor. Some of you can even do clap push-ups, clapping your hands on each rep.
Well, there's a lot of science behind that simple move. See, during a typical push-up (and any standard rep on anything in the gym for that matter) we decelerate the move so that our hands remain in contact with the floor. Same thing with, say, the bench press. We decelerate the bar as we press up so the bar doesn't leave our hands. BUT, during plyo-push ups, we forget about deceleration and allow our hands to leave the floor. Doing so causes more fast-twitch muscle fibers to be utilized. Fast-twitch fibers are those muscle fibers most responsible for tone for the ladies and muscle mass for the guys. The explosive nature of the plyos calls those fibers into play.
So the next time you see a jump squat or plyo-push up, you know why. AND, when you get too tired during any of those sets, simply resume the exercise with the standard version of that move and you'll help tighten and tone even more.
>> For video demonstrations of plyo push-ups and jump squats, click here.
BETHLEHEM ECLIPSED
"Where is the one born King of the Jews? We saw his star in the east and have come to worship him."— Matthew 2:2
Saturday night's lunar eclipse was as rare as it was spectacular. But if you're like me, you missed it. Chances are, we were all asleep, exhausted from work, school and some early Christmas shopping. It may have been a celestial phenomenon, but who has time for star gazing anyway?
It was 2000 years ago that God placed the star in the east to announce the birth of Jesus. But much like this weekend's early morning miracle, most everyone missed it. The calendar on Bethlehem's Blackberry was booked -- too busy, too stressed, too in control. Things had to get done and nobody else could do them. And yet, Jesus came to earth. Despite a limited live audience, life's main character was born.
Simply put, a lunar eclipse occurs when our world gets in the way of the sun.
Lord, may we never again let the same happen to us.
–Jimmy Peña
WORKOUT OF THE WEEK: Leg Day
The mark of a true gym warrior is the telltale hobble in the days that follow leg day. You see, as your calendar begins to crowd over the course of the week, the first thing to suffer is usually your workout schedule. And the first bodypart routine to get bumped is usually legs, due to the energy, focus and determination required to thoroughly and properly exhaust these large muscles.
Legs, however, offer you the best chance of the week to make a positive and drastic effect on your overall body composition. Because of the amount of muscle mass worked in a single, well-scripted leg routine -- like the one offered here -- you enjoy a greater caloric burn and hormonal response in the days that follow that workout. So do yourself a favor -- don't skip leg day. Ever. The long term benefits are too great to sacrifice for the sake of a few days of discomfort.
Perform these exercises in the order listed, allowing 90-120 seconds of rest between sets and exercises.
Leg Extension: 3 sets of 8-10 reps The leg extension is a single-joint move that targets the front of your legs without the assistance of other muscle groups.
Leg Curl: 3 sets of 8-10 reps The leg curl is an isolation move that zeros in on your hamstrings without any help from other muscles.
Leg Press: 4 sets of 12-15 reps The leg press is compound, multi-joint exercise that hits the quads, hams and glutes. Research shows that it is the best exercise to target the inner, tear drop muscle of the quad (vastus medialis). Despite what many trainers will tell you, no matter your foot placement, the leg press is not the best exercise for the glutes because you don't have full hip extension.
Smith Machine Lunge: 4 sets of 12 reps The lunge is a multi-joint move that works all major muscles of the leg while providing the added benefit of safety. And since the weight is locked in a predetermined range of motion, you don't have to worry about balance -- you can focus your efforts on simply pushing the weight.
Jump Squat: 4 sets to failure Capping off the workout is the jump squat. A plyometric move where you don't decelerate your momentum, but rather allow your feet to leave the ground on each rep. Plyometrics are an excellent "finisher" for this kind of workout as the jump squat will exhaust every last bit of fast-twitch fiber your legs have to offer.
FAST-TWITCH describes the muscle fibers most responsible for fast, powerful and explosive movements such as jumping or lifting weights. These fibers are also the ones most responsible for muscle tone.
TEMP HOUSING
May 16, 2011Read: 2 Corinthians 4
"So we fix our eyes not on what is seen, but on what is unseen, since what is seen is temporary, and what is unseen is eternal." --2 Corinthians 4:18
During a recent book tour and business trip, I spent a couple weeks with an important client who was gracious to put me up in a very nice condo for my visit. But, despite my short stay, anyone who knows me knows I don't travel well, and the more like home I can make things, the better. So Loretta sent me with my favorite movies, books, my pillow...basically, anything from home I could fit in my carry-on, I took.
But no matter how much I tried, that condo still felt foreign. Despite what I dressed it up with, it was nothing more than temp housing. Nonetheless, I kept it as clean as possible during my stay simply because of the client I represented.
You know, there's a reason why this world feels foreign, and these bodies like temp housing: they are. But because of who we represent, the best we can do is take care of them during our short stay. We'll be home soon enough.
--J.P.
WORKOUT OF THE WEEK: Push-Ups and 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 and 5-10 minutes. Even if you had other plans for the day's workout, indulge us and give it a try anyway.
Plyo Push-Up: Akin to a normal push-up, this version requires you to have your hands leave the ground on each rep. The plyo push-up stimulates and innervates the fast-twitch fibers (the ones most responsible for tight, toned muscles). Upon failure -- the point at which you can no longer continue with good form -- go right into the...
Standard Push-Up: Do as many as you can. The push-up works the chest, front shoulders and triceps, not to mention your core musculature. Upon failure move right into a...
Straight-arm Plank: Basically, you're in the start of a push-up position with your arms straight, palms pressing into the floor, back straight and abs tight. Hold that position for as long as possible. When your arms begin to shake and fail, lower yourself to your elbows and begin the...
Standard Plank: Hold that position above the floor until failure. Like the straight-arm version, the plank works the innermost core muscles (transverse abdominis), the muscles that support your spine and ultimately your entire body.
After a brief rest, repeat that sequence. Chart your reps (or total time) for each exercise and strive to do better the next time you try this workout.
>> PRAYFIT IN PRINT: Looking for a great way to get your faith and health back on track? “PrayFit: Your Guide to a Healthy Body and a Stronger Faith in 28 Days” includes two 28-day, at-home workout programs, detailed meal plans and daily inspiration to nourish your faith. Find out what Tyler Perry, LL Cool J, Mario Lopez and so many more are talking about!
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