Since 2009
THE PRAYFIT DEVOTION
Jars of Clay
"But we have this treasure in jars of clay, to show that the surpassing power belongs to God and not to us. We are hard-pressed on every side but not crushed; perplexed but not in despair; persecuted but not abandoned; struck down but not destroyed. We always carry around in our body the death of Jesus, so that the life of Jesus may also be revealed in our body." --2 Corinthians 4:7-10
Today's verse is as motivating as it is convicting. Take a look again. Notice what he said. "Treasure in jars of clay". That verse is coming from a man who was given 39 lashes five times, beaten with rods five times, pelted with stones, shipwrecked three times, and who would go without sleep, food and clothing; all because of his heart for churches, people, and the message of the inconceivable grace of Jesus.
Compare what Paul said to something I read on a picture quote recently where someone boastfully warns, "Before you judge me, step into my shoes and walk the life I'm living, and if you get as far as I am, just maybe you'll see how strong I really am." I admit, I'd love to hear Paul's graceful response to such a misstatement, because if the most influential man this side of Christ knew anything, He knew where his power and strength came from and from where it didn't.
But today's verse is also a comfort, not simply because of the physical metaphors of hardship, but for the reason to get up at all. "So that the life of Jesus may also be revealed in our body." See -- to Paul -- surviving the shipwreck or sustaining the beatings weren't so much as death defying as they were life-revealing.
And to think, you're a jar of clay, too. So am I. A malleable, bendable, breakable, fillable and spillable jar of clay. I know, some days we feel more like a piñata than a Godly jar of clay. But if it's any help, just remember, if you hit a piñata hard enough, what happens? People get the treasure inside. And that's what I get from Paul. He bled Jesus. He bled the treasure.
So dear friends, let's invite others to step into our shoes and live the life we're living. And when they get as far as we're going, maybe, just maybe, they'll get to see exactly just how strong we're not.
--Jimmy Peña
For Discussion: The jar of clay typing this sentence has been known to lose his wallet, his truck keys, and his health, to say nothing of his daily sins and filthy rags of good deeds. I've said it before and I'll say it again, getting up from a trial doesn't reveal our strength. The fall reveals that. Getting up reveals God's grace. What are you thanking God for today? Any praises? What has He given you the health, strength and grace to continue? As for me, I have one. You're reading it.
DEFINING INTENSITY
The fitness world continues to parade high-intensity interval training (HIIT) as one of the best ways to improve body composition, improve athleticism and increase general health markers. You may be thinking, "I'm not really capable of high-intensity training." Hey, we're right there with you. Even the youngest and healthiest among us get uncomfortable with the idea of pushing your physical limits. But here's the good news: intensity is relative. And you may be able to start reaping the benefits of this simple training principle today, no matter where you are on your health walk.
BRING PRAYFIT TO YOUR TOWN
Churches. Community events. Schools. Corporate events. PrayFit is on the march in 2014 with its unchanging message; one of stewardship, of faith, of humility, of endurance. The team is actively booking spring and summer events! Reach out to us at [email protected] for more details. As always, for churches and other non-profit events there is never a speaking fee. Talk to your pastors and leaders. Reach out to us and let's see health as a means of praise, together.
Hearts That Hustle
"Whatever your hands find to do, do it with all your might." --Ecclesiastes 9:10
Read: Ecclesiastes 9 It's interesting that of the blessings, trophies and awards I've been humbled to receive throughout my life, one stands out as my most cherished. When I was a kid, my coaches gave me the "Hustle" award. Ironically, it was for a sport that I wasn't particularly great at. Try and imagine running the 100 meter hurdles wearing swim fins. Got the visual? That's me playing basketball. And even that might be gracious. But while I didn't run the offense very well, or lead the team in rebounds, and although I was never the game's high scorer, I was never out-hustled. For whatever reason -- whether it be practice or a game -- something inside my heart just would not let me be out-worked.
You know, they don't give hustle awards when you grow up. But think about it. When you're the only one in the office unwilling to gossip? That's hustle. When you get up extra early each day to make sure your kids eat a balanced breakfast, that's hustle. And when you lace up those running shoes minutes after taking off the work ones, that's hustle.
As believers, we have faith in Christ. And that faith is not only the greatest tool God gave us to tackle the issues of life, it's also the reason to tackle the issues of life. Regardless of the situation, let's not be out-worked. When someone wonders what makes the difference in us, why we're not like the crowd at school or going with the flow at work, it's because Jesus is in our hearts. Hearts that beat. Hearts that hustle.
--Jimmy Peña
Question: What will you hustle for today? You may not be diving for loose basketballs, but the game of life is calling you. Share your game plan with us.
THE BEST WAY TO BURN EXCESS BODYFAT
If your primary training goal is to lose a few inches or pounds, you may want to give more consideration to your preferred training method to maximize results. There's an overwhelming amount of research pointing to this can't-miss fat-burning protocol.
He Moves In
"Therefore, if anyone is in Christ, he is a new creation; the old is gone, the new has come." --2 Corinthians 5:17
Read: 2 Corinthians 5
Last year, I had the privilege of spending a week on the set of ABC's Extreme Makeover: Home Edition. When it aired, I remembered the feeling I had when that family first answered the knock at the door, then came back a week later to a brand new house. Talk about gut-wrenching! Someone they never expected came into their world and freely gave them something they couldn't afford on their own. He saw where they lived and said you don't have to live here anymore.
As I stood and watched the process, I couldn't help but think of Jesus. Just like we did for that family, He knocks gently, anxiously awaiting our answer. But rather than calling for a wrecking ball, He does the unthinkable: He moves in. Instead of a hammer, He carries a suitcase. He gives us something we could never afford on our own -- Himself -- saying we don't have to live here anymore, alone.
–-Jimmy Peña
TRIVIA RESPONSE
Yesterday we had a question for runners: What burns a greater percentage of fat calories? High-intensity intervals or low-intensity/long runs? Today, we answer.
At a low intensity, the body will burn more fat relative to the total number of calories burned, so percentage-wise, low-intensity activity burns a higher percentage of fat calories. But take that same person and have him/her train at a high intensity, and they'll burn more total fat calories, even though as a percentage of the total, it's less.
And so it was Kelly who said it first and best when she commented, "I am a runner and the low-intensity, long runs are the fat burners as far as greater % of fat burned. However, at higher intensities you burn more total calories -- and more fat calories overall -- than you do at lower intensities."
Congrats, Kelly. Go ahead and email [email protected] and let us know what store item you'd like. Be sure to please indicate RUNNING TRIVIA in the subject line. And thank you to everyone for being on PrayFit each day and week. You bless us.
A Line In the Sand
“Whatever you do, work at it with all your heart, as working for the Lord, not for men, since you know that you will receive an inheritance from the Lord as a reward. It is the Lord Christ you are serving.” --Colossians 3:23-24
Read: Colossians 3 My recent trip to the water reminded me just how much my wife and I love turtles, especially those sea turtles. My dad used to say to me, “Jimmy, turtles are great because to get anywhere they gotta stick their necks out.” Well, in case you don’t share our enthusiasm, let me share some turtle trivia.
First, they’re born on the beach, even though they were never meant for the sand. And once they hatch, they don’t stick around to watch the grass grow. No sir! No sightseeing for these guys. In order to avoid the predators like birds and crabs, they run to the water as fast as they can. They might be young, but they know enough to know they’re neither safe nor at home.
And neither are we. We’re born on foreign soil and all we need to do is make our way to safety. The good news? Jesus has already defeated our predator, and He drew a line in the sand for us to follow. All we have to do is stick our necks out and run.
–Jimmy Peña
Question: What lines in the sand have you drawn for yourself, physically and spiritually? Are you committed to being obedient in quiet times as well as honoring the body through better choices of food and activity? If you want to share, please do so in the comment section. Let us celebrate and pray with you.
Bonus Trivia Question for Runners: What burns a greater percentage of fat calories? High-intensity intervals or low-intensity/long runs? Think you know? Give us your answer and justification and we may send you some PrayFit gear!
RECIPE OF THE WEEK: Cinnamon Roll Oatmeal Cinnamon rolls. Oatmeal. Two breakfast faves that sit on opposite ends of the healthy-living spectrum -- unless you combine the best of both worlds. This recipe gives you the rich flavor of a cinnamon roll with the craving-killing fiber of oatmeal, all in one perfect breakfast bowl.
If You're Thirsty
"But those who drink the water I give will never be thirsty again." --John 4:14
Read: John 4
Over the long weekend, Loretta and I had the chance to explore some new trails. Just minutes from our condo are some of the most amazing hills in the country. One path in particular is an awesome nine-mile trek to the ocean. So with a new lease on life and health, I set out to lead my wife and our chocolate lab Ms. Josey along this vast expanse. Backpack? Check. Map? Sort of. Clue? Um...no.
Seven miles later, Josey was limping, I was hungry and Loretta was worried. How much farther? Must those birds fly in circles? Fortunately however, in the distance I could see a guy who looked like he knew where I was going. As he approached us on his all-terrain bike, I asked him how long until we reached the water. Turns out the trail I was on would only get me so far. So I thanked him, and he rode off. Wouldn't you know it? Two minutes later he rode up beside us again and asked, "I have water if you're thirsty." I looked at Loretta with a grin as I declined his kind gesture. (She knew I had just mentally written this entry.)
The story surrounding our verse is about a woman who met Jesus at the well. She was looking for one kind of water but her Savior knew she needed another. Her life was in shambles and she was thirsty. Had she continued along the path she was on, she'd be lost forever. But the bible says Jesus told her of her sin, and that if she drank living water, she'd never thirst again.
Folks, just like water is critical for our physical thirst, the thirst of the spirit is unquenchable without Jesus. We can't lift enough weights, run enough miles or drop enough pounds to fulfill our direst need. That's why we never place too much emphasis on the physical. Like her well, the mirror will never quench you of anything, no matter how many times you look. So today, go to the well. If it's the first time -- or the first time in a long time -- He has water if you're thirsty.
--Jimmy Peña
WATER: HYDRATE TO GET LEAN
Speaking of water, how much water did you drink yesterday? For most of you, the answer will fall under the category "not enough." Don't underestimate the wet stuff? It's not just good for keeping you hydrated. Water may be the most powerful, affordable fat-fighting ally you have.
>> Click here for the full story!
ALSO: PrayFit: 33-Day Body Toning System continues to do well on Amazon's list of hot new releases in faith! We're so humbled at your support and overjoyed at the reviews and reports we are getting on how this at-home workout is blessing you, your friends and your family! Haven't gotten yours yet? Click here to pick one up!
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.
Still Time To Dance
I will be your God throughout your lifetime -- until your hair is white with age." --Isaiah 46:4
Read: Isaiah 46
You remember 8th grade dances, right? I sure do. I was the king of holding up the wall. Turn down the lights on a basketball court, add some streamers, some 80's music, and you had yourself a dance. Just...without the dancing. (No way I was crossing the outer marker.)
I thought of those dances while on a recent television interview. Referring to the senior citizens watching her show, the host asked me if it was ever too late to start an exercise program or to improve your health. Instantly I was transported to those last ten minutes of my 8th grade dance. Knowing my dad would be pulling up any minute to get me, I knew I didn't have another minute to spare. So I took a deep breath, swallowed any last drop of moisture left in my throat (gulp), and I defied 8th grade logic. I walked across the three-point line and asked the first girl I saw to dance. Best 10 minutes of the year for me.
And that's my answer to the host's question. Our life and our health are precious at any age. So if it's been a while since you've exercised or even if you've never crossed the outer marker, consider each sunrise the upbeat He's playing for you. So get crazy. Defy logic and move those arms and legs. Even if Daddy (Abba) says it's almost time to go, it's not too late to ask, "Can I have this dance, for the rest of my life?"
--Jimmy Peña
FAT-BURNING TIP: Train Hungry
Regardless of how long you've been exercising you have probably heard about the concept of "empty-stomach cardio." But it's not just lip service. Training while hungry -- ideally before breakfast -- can help you lose more fat when training. Researchers at Kansas State University found that exercisers who fasted before a low-intensity workout oxidized 94.3 more calories from fat, on average, than groups who had a meal 30, 60 or 90 minutes before exercise.
As you sleep, your body uses stored carbs (glycogen) to run your brain's motor, so in the morning, your body is in a carb-deprived state. This means that fat will be burned for fuel sooner during a workout.
As the study suggests, this approach is best done before low-intensity training because high-intensity training, such as sprinting, requires more carbohydrate for performance. What's "low" intensity? The most universal and leisurely low-intensity exercise is walking. So if losing bodyfat is one of your training goals, try putting your feet to the pavement before you put fork to mouth each morning.
BONUS TIP: The same logic applies to doing cardio after weights. Since weight training uses stored carbs for fuel, doing cardio after will help decrease the time it takes to start burning calories from fat.
DVD: Click here to get started on the PrayFit 33-Day Total Body Challenge.
DVD "PLUS": Looking for a more advanced home routine? Try the PrayFit 33-Day Body Toning System.
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 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. And the tape may hold -- for a time -- but eventually, it fails. But 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
WORKOUT OF THE WEEK: 10-Minute Bodyweight Cardio Blast
No treadmill? No bike? Not a problem. It's short-sighted to think that you need some piece of gym equipment to get your heart racing. The greatest piece of equipment at your disposal is your body. Hit this intense, at-home cardio session to burn calories and start the day off right.
TRAINER TIP: To increase the amount of fat you burn, try this workout on an empty stomach. After a night of fasting, available blood sugar is low, meaning that your body will tap into stored fat for fuel faster than normal.
Perform each exercise for one minute and move to the next exercise immediately, with no rest between moves. More advanced exercisers can rest 1-2 minutes and tackle the entire sequence once more. Use this routine 2-3 times per week on non-consecutive days. Walk in place Jog in place High knee running Jumping jacks Fast feet (Squat down, spread your feet and tap your toes as fast as you can) High knee running Virtual jump rope (Feel free to use an actual jump rope if you have one) High knee running Jumping jacks Walk in place
>> MONDAY "TO DO": If you haven't already, please visit the Official PrayFit Facebook page and click "Like," then suggest us to 10 friends.
Work Backwards
"But seek first his kingdom and his righteousness and all these things will be given to you." --Matthew 6:33
Read: Matthew 6
Losing stuff is easy. It's finding it again that takes a little work. But what do we do? We work backwards. Be it car keys, a book, maybe a wallet -- we mentally retrace our steps until...ahh, the lost is found.
You know, I think that's the way God intended us to live. He said to Seek first His Kingdom, because He wants us to secure our future so we can sing "Blessed Assurance" for a reason. When you look at it that way, you and I are just working backwards. After all, why would He ensure our final step, only for us to be unsure of our next one?
So if you're facing tough times, do just that: work backwards. Misplaced your courage? Lost your will for a healthy life? Well, you'll find what you've lost and what you're looking for, so long as you retrace His steps: The view of the cross changes everything.
--Jimmy Peña
THE SECRET LIFE OF PROTEIN
Almost universally, higher-protein diets are associated with greater muscle mass. While it's true that hard-training individuals should consume more protein to maximize muscle recovery and growth, protein also helps you to stay lean. A recent study published by the American Society of Nutrition showed that dietary protein stimulated thermogenesis (fat-burning) and promoted satiety more than high carbohydrate meals. While casein and soy protein were found to be more filling, fat-burning was higher after consuming whey.
Researchers at Skidmore College also found that when subjects followed a high-protein diet for eight weeks they lost significantly more body fat, particularly abdominal fat, than those following a low-carb/high-fat diet.
Minimum recommended daily allowances for children range between 16-28 grams per day. Healthy male adults should aim for 45-63 grams per day, while females should strive for 46-50 grams. Pregnant? You may need 60 grams per day for your growing baby. Protein requirements vary, of course. If you workout regularly or at higher intensities, you may need more protein -- up to 1-1.5 grams per pound of bodyweight per day -- to help rebuild muscle and keep your lean body mass in healthy ranges.
Can I Have This Dance?
I will be your God throughout your lifetime -- until your hair is white with age." --Isaiah 46:4
Read: Isaiah 46
You remember 8th grade dances, right? I sure do. I was the king of holding up the wall. Turn down the lights on a basketball court, add some streamers, some 80s music, and you had yourself a dance. Just...without the dancing. (No way I was crossing the outer marker.)
I thought of those dances this week while on a television interview in the Midwest. Referring to the senior citizens watching her show, the host asked me if it was ever too late to start an exercise program or to improve your health. Instantly I was transported to those last ten minutes of my 8th grade dance. Knowing my dad would be pulling up any minute to get me, I knew I didn't have another minute to spare. So I took a deep breath, swallowed any last drop of moisture left in my throat (gulp), and I defied 8th grade logic. I walked across the three-point line and asked the first girl I saw to dance. Best 10 minutes of the year for me.
And that's my answer to the host's question. Our life and our health are precious at any age. So if it's been a while since you've exercised or even if you've never crossed the outer marker, consider each sunrise the upbeat He's playing for you. So get crazy. Defy logic and move those arms and legs. Even if Daddy (Abba) says it's almost time to go, it's not too late to ask, "Can I have this dance, for the rest of my life?"
--Jimmy Peña
FAT-BURNING TIP: Train Hungry
Regardless of how long you've been exercising you have probably heard about the concept of "empty-stomach cardio." But it's not just lip service. Training while hungry -- ideally before breakfast -- can help you lose more fat when training. Researchers at Kansas State University found that exercisers who fasted before a low-intensity workout oxidized 94.3 more calories from fat, on average, than groups who had a meal 30, 60 or 90 minutes before exercise.
As you sleep, your body uses stored carbs (glycogen) to run your brain's motor, so in the morning, your body is in a carb-deprived state. This means that fat will be burned for fuel sooner during a workout.
As the study suggests, this approach is best done before low-intensity training because high-intensity training, such as sprinting, requires more carbohydrate for performance. What's "low" intensity? The most universal and leisurely low-intensity exercise is walking. So if losing bodyfat is one of your training goals, try putting your feet to the pavement before you put fork to mouth each morning.
BONUS TIP: The same logic applies to doing cardio after weights. Since weight training uses stored carbs for fuel, doing cardio after will help decrease the time it takes to start burning calories from fat.
DVD: Click here to get started on the PrayFit 33-Day Total Body Challenge.
God's Most Common Command
"Never stop praying." --1 Thessalonians 5:17
Read: 1 Thessalonians 5
Of all the things God calls us to do, what does he require more than any other? No doubt it's to give to the poor. No wait, I know -- it's to love one another, for sure. What could be more important than that? Well, believe it or not, the most common command found in scripture is to pray.
Without question, God wants to hear from us -- from the times we need Him, to when He deserves our praise. And since we've never lived one second when either reason wasn't true, I suppose we have our answer.
You know, it dawns on me. We spend so much time on either the phone, on Twitter or updating Facebook. And all the while, God, our best friend who loves us more than anyone, is hanging on our every thought. Like a proud, new dad when he hears his daughter's first words, God is at the edge of His seat, ready to hear our status update. Brings a lump to my throat when I picture Him asking, "What's happening now?"
--Jimmy Peña
Question: How much time do you spend on social media? Are you willing to commit 5-10 of those minutes a day talking to God? Truly, we are never more powerful than when we are on our knees in prayer.
RACING FUEL Why going completely empty may not be the best option to burn the most fat
Many people think that getting out for an early run on an empty stomach is a great way to burn bodyfat. Those people aren't wrong -- but they're not entirely right, either.
Since your brain runs on glucose (blood sugar), when you wake up in the morning, your body is in a carb-depleted state. So going for a run before eating means that your body is likely to tap into fat stores for fuel sooner. But it can also put you at risk of losing muscle.
"You don't want to go on a completely empty stomach," says Jim Stoppani, PhD, nutritional authority and co-author of "PrayFit: Your Guide to a Healthy Body and a Stronger Faith in 28 Days." "A better approach is to take 5-10 grams of branched chain amino acids (BCAA), which provide the body with fuel while sparing muscle tissue."
So for your next early run, don't go completely empty. Top off the tank with 5-10 grams of BCAA to supplement your stride and to help you retain your muscle mass.
Still Time To Dance
I will be your God throughout your lifetime -- until your hair is white with age." --Isaiah 46:4
Read: Isaiah 46
You remember 8th grade dances, right? I sure do. I was the king of holding up the wall. Turn down the lights on a basketball court, add some streamers, some 80's music, and you had yourself a dance. Just...without the dancing. (No way I was crossing the outer marker.)
I thought of those dances this week while on a television interview in the Midwest. Referring to the senior citizens watching her show, the host asked me if it was ever too late to start an exercise program or to improve your health. Instantly I was transported to those last ten minutes of my 8th grade dance. Knowing my dad would be pulling up any minute to get me, I knew I didn't have another minute to spare. So I took a deep breath, swallowed any last drop of moisture left in my throat (gulp), and I defied 8th grade logic. I walked across the three-point line and asked the first girl I saw to dance. Best 10 minutes of the year for me.
And that's my answer to the host's question. Our life and our health are precious at any age. So if it's been a while since you've exercised or even if you've never crossed the outer marker, consider each sunrise the upbeat He's playing for you. So get crazy. Defy logic and move those arms and legs. Even if Daddy (Abba) says it's almost time to go, it's not too late to ask, "Can I have this dance, for the rest of my life?"
--Jimmy Peña
FAT-BURNING TIP: Train Hungry
Regardless of how long you've been exercising you have probably heard about the concept of "empty-stomach cardio." But it's not just lip service. Training while hungry -- ideally before breakfast -- can help you lose more fat when training. Researchers at Kansas State University found that exercisers who fasted before a low-intensity workout oxidized 94.3 more calories from fat, on average, than groups who had a meal 30, 60 or 90 minutes before exercise.
As you sleep, your body uses stored carbs (glycogen) to run your brain's motor, so in the morning, your body is in a carb-deprived state. This means that fat will be burned for fuel sooner during a workout.
As the study suggests, this approach is best done before low-intensity training because high-intensity training, such as sprinting, requires more carbohydrate for performance. What's "low" intensity? The most universal and leisurely low-intensity exercise is walking. So if losing bodyfat is one of your training goals, try putting your feet to the pavement before you put fork to mouth each morning.
BONUS TIP: The same logic applies to doing cardio after weights. Since weight training uses stored carbs for fuel, doing cardio after will help decrease the time it takes to start burning calories from fat.
DVD: Click here to get started on the PrayFit 33-Day Total Body Challenge.
Who Wants the Ball?
"For God has not given us the spirit of fear; but of power, and of love, and of a sound mind." --2 Timothy 1:7
Read: 2 Timothy 1
Imagine a coach before a big football game. The team has taken a knee and their helmets are off as they await the last few words of encouragement. The coach stands before them and says, "Now listen up, boys. We got here as a team and we'll finish as one. I believe in you. But...I gotta admit, I think the other coach is smarter than me, and the other kids, well, they're a lot bigger than you. But hey, it was a fun season. Try not to get hurt. Now, let's go!"
Not much confidence in those words, right? Aren't we glad that's not how God sends us off into the world to tackle our biggest foes -- foes of health issues, financial hardships, relationship battles and good old fear and doubt. On the contrary, if God had a blackboard, He'd outline our daily route...straight to the cross. His pre-game words would be the same today as they were yesterday: "Be strong and courageous, for I am with you wherever you go" (Josh 1:9) and "I have overcome the world" (John 16:33).
Who wants the ball?
Question: The Bible is full of wonderful verses that remind us of God's strength, love and guidance. What is your favorite?
--Jimmy Peña
51 FAT-BURNING TIPS
You can find plenty of ways to fight bodyfat everyday here at PrayFit.com but this list, put out by Health.com and picked up by CNN, is easy one-stop shopping for those looking to get a little leaner in 2012. The full list, which includes tips on everything from rep pace to nutritional supplements, can be found by clicking here.
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HE GETS US
September 15, 2011Read: Psalm 103
"For he knows our frame; he remembers that we are dust." --Psalm 103:14
If focusing on creation and how we were wonderfully made has taught me anything this week, it's that God gets us. He gets why we worry. Why else would He constantly encourage us to have faith? He gets why we suffer. Why else would He urge us not to lean on our own understanding? And yes, He also gets the body.
As He formed us, He set limits. As He encased our soul with flesh, He numbered our days on purpose. See, most sculptors never hope to reunite with their design, but God does. We're all He thinks about! Artists may pour heart and soul into their work, but our heart and soul is His work. (And He wants us back). His biggest desire for our lives is that we meet the source of our lives. And if Jesus is in our hearts, He gets us.
--J.P.
INTERVALS: METABOLISM BOOSTER
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 new 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.
I AM...YOUR SOLUTION
March 7, 2011 Quote of the Week:
"Some leaders say, 'Don't bring me problems, bring me solutions.' God says, 'Bring me your problems, I AM your solution."
--J.P.
Workout of the Week: Build & Burn
This start-of-the-week workout will have you building strength and burning fat in only a few intense minutes per session. Grab some open space and some dumbbells or heavy soup cans if you have them. After a 5-minute warm-up, you'll get to work with this total-body blast, starting with legs. You then move to back, shoulders and arms and finish the circuit on the floor with push-ups and planks to failure. If you have time or the energy, take a couple minutes to rest and repeat the cycle. The jump squats will be brutal but you should expect to achieve around 15-20 reps each round. Rest only as long as necessary before beginning the next exercise.
Welcome to Monday!
Bodyweight squats for 1 min Jump Squats to failure Dumbbell Deadlifts for 1 min Jump Squats to failure Dumbbell Bent-Over Row for 1 min Jump Squats to failure Dumbbell Overhead Press for 1 min Jump Squats to failure Biceps Curl for 1 min Jump Squats to failure Triceps Kickbacks for 1 min Jump Squats to failure Bodyweight Push-Up to failure Jump Squats to failure Plank to failure Repeat the cycle Between exercises, rest only as long as necessary.
NAME DROPPER
January 14, 2011Read: Mark 9
"I tell you the truth, anyone who gives you a cup of water in my name because you belong to Christ, will certainly not lose his reward." --Mark 9:41
All week long, I've had this thought running through my mind: He who knows us best, loves us most. I'd like to break it down, if I may.
"He who knows us." Have you ever considered that God actually knows you? If someone famous knew you, how would that make you feel? You'd likely want to do a little name-dropping now and then, huh? Come to think of it, over the last few years, I've met some pretty big stars, but I bet not one of them can actually glance up at the sky and count them. But God can.
"He who knows us best." We all have close friends, spouses, parents, and siblings. Some of us even have twins! But nobody -- and I mean nobody -- under the sun knows you better than the Son Himself. From thoughts we haven't even thought to the ones we wish to forget, He knows us best.
"He loves us most." Here's the kicker. He actually loves us. He doesn't like us or tolerate us. He doesn't excuse us or simply endure us. He loves us. More than you love your kids, your husband or grandmother. Imagine?
You know, it's really not a matter of how far we'll go in this life, but more about where we'd be without Him.
I feel like name-dropping. How 'bout you?
--J.P.
DID YOU KNOW? Consider the Cost
Three hundred billion dollars. That's a "3" followed by 11 zeros. Forgive the food reference, but that's a lot of cheddar. Sadly, this number now represents the amount of money that the U.S. and Canada combine to spend each year on obesity and weight-related problems. And since we insist on being better whenever possible, it's worth noting that $270 billion of that price tag rests with the U.S.
The $300 billion total cost in the United States and Canada is the result of: increased need for medical care ($127 billion); loss of worker productivity due to higher rates of death ($49 billion); loss of productivity due to disability of active workers ($43 billion); and loss of productivity due to total disability ($72 billion), said the Society of Actuaries (SOA).
This number, while staggering, should serve to motivate you in 2011. Let's strive to be part of the solution, rather than part of the problem.
Source: Business Week
GET-LEAN RESOURCES:
GOODBYE, "BAND" LEADER
January 12, 2011Read: 1 Timothy 5
“Do not rebuke an older man harshly, but exhort him as if he were your father. Treat younger men as brothers." –1 Timothy 5:1
You might not know who Dick Winters is, but he died this week, and you and I owe him a moment of pause. Winters was the leader of Easy Company — arguably one of the most elite groups of American soldiers in World War II. Their story was made popular by Tom Hanks and Steven Spielberg in the acclaimed series Band of Brothers.
Prior to D-Day and long before the beaches of Omaha, the Winters-led group who would come to be known as the Angels from the Sky had to first prove their readiness. After months of testing and training, only those left standing were given their wings. Interestingly, while their worries were few, the one common fear they all had was whether their chutes would open correctly since they were responsible for packing their own parachute the day before each jump.
Please forgive the comparison, but if you and I were responsible for providing a safe landing from our many falls, we’d live in fear too. But since God’s love reaches lower than our worst mistakes and higher than our greatest accomplishments, we have a green light to take a daily leap of faith. Or as Major Winters would have put it, "to stand up, hook up, and jump."
--J.P.
REST NOT, WANT NOT How to use rest to your advantage when training with weights
If you train with weights, you likely do so with an eye toward being stronger and leaner. And while a great many exercisers will set their programs with precision -- dutifully planning exercises sets and reps for each workout -- very few are as diligent when it comes to rest periods. Instead, some people will choose to rest until it "feels right" to get into the next set.
But if you're trying to burn more fat, you may want to start watching the clock.
"Studies find that those who rested 30 seconds between sets during weight training workouts burned 50% more calories than those who rested three minutes," says Jim Stoppani, PhD, co-author of "PrayFit: Your Guide to a Healthy Body and a Stronger Faith in 28 Days."
For more information like this from the Doc, visit www.jimstoppani.com or join his Facebook fan page.
>> FEATURED JOURNAL: Eric Gonzalez | Back at it in 2011
VITAL SIGNS
October 20, 2010Read: Luke 15
"The angels in heaven rejoice whenever a sinner gives his heart to the Lord." --Luke 15:7
Someone once said that the heart of the problem is the heart of the person. And over the course of my life, I'm learning that to be true. The longer I live, the more sure I am of the fact that whatever good anyone could or will ever see in me is all because of Jesus. Anything else? My issue, my problem, my heart.
I was reminded of that earlier this year when I was having a physician's examination. Before going into an outpatient procedure, they attached a few leads to my chest to monitor my heart throughout the exam. Funny, after only a few seconds it began to chime loudly. The surprised nurse quickly walked back in and turned it off. When asked, she said that the alarm sounds in the ER whenever a heart rate falls below 40.
The irony of the moment made me pause. A monitor specifically designed to alert others of a failing heart, was actually letting the room know of a strong one.
What are you and I doing to let others know the condition of our hearts? Because unless we share Christ -- unless we sound the alarm -- some people may never know that what's really going on inside is a celebration. Unsure how to do that? Just start sharing love. For that, we don't need a monitor with a 12-lead...all we have to do is follow His.
--J.P.
BURN MORE FAT Vary your activity to maximize your get-lean efforts
At PrayFit, we lean pretty heavily on resistance training as to cause drastic, lasting change to your overall body composition. But as you may have read here before, ultimately, the best kind of activity is the kind that you will continue to do.
CNN recently ran an article citing the calorie-burning effects of some popular forms of exercise. For instance, did you know that inline skating can burn 425 calories in 30 minutes? Or that hula hooping can nuke 300 calories in the same amount of time? Read up on seven of the best fat-burning activities around, then weigh in below on what your favorite is.
>> SUPER CIRCUIT: Use this PrayFit-crafted circuit to start torching fat in 10 minutes or less each day.
WHAT DID YOU EXPECT?
August 24, 2010Read: 1 Chronicles 4
“Oh Lord, that you would bless me indeed and increase my land. Keep your hand upon me and protect me from the evil one, so that I may not cause pain.” –-1 Chronicles 4:9-10
Most news networks finish their broadcast on a lighthearted note, and if you missed this one, allow me. A high school basketball coach was bet by the students that he couldn’t make a shot from half court. If he made it, they’d give him courtside tickets to this year’s NCAA Final Four Tournament; a crown jewel to many a basketball fan. But in order to make it to the promised land of hoops, he’d have to make the shot…blindfolded.
Okay, I’ll be quick…he made it alright. I mean, they gave him the ball, he dribbled it a couple times and woosh…nothin’ but net. The students went crazy, partly because it was an unbelievable shot, but also because they never had those tickets in the first place (oops!). Improbable odds with an impossible prize.
You know, I wonder what Noah thought, when he felt that first drop of rain. Or the look on Peter’s face when his boat was sinking from all the fish he caught. I’m sure any doubts were either washed away or grilled.
Friends, it’s time to pray big and give God the ball. He can make our one-in-a-million shots with our eyes closed.
--J.P.
WATER: THE ULTIMATE FAT-BURNER Turns out that the clear stuff may be an effective way to lose weight -- and keep it off
The fitness industry is bursting at the seams with dollars made from fad diets, here-and-gone workout programs and pricey supplements. People are looking for the magic bullet for weight loss and while the aforementioned methods can have some benefit, it turns out that water may be your strongest ally in your war on fat.
A recent study published in the journal Obesity showed that subjects on a low-calorie diet who drank 16 ounces of water prior to meals lost an average of 15.5 pounds over three months and kept it off -- or lost additional weight -- after a year of the same regimen.
While the mechanisms aren't fully understood, it is thought that water helps to fill you up ahead of your meal, reducing the amount of food you're likely to consume at each sitting. Also, consuming more H2O means that you are less likely to guzzle calorie-laden beverages.
So if you're looking to lose weight, try drinking 16 ounces of water prior to meals, while also sticking to a modest-calorie diet and regular exercise.
Source: CNN Health
>> READ, PRAY, LOVE: Stop by the prayer requests forum and see what others need prayer for today, or drop in and leave your own prayer request to get the PrayFit community praying with/for you.
WILSON!
August 6, 2010Read: Luke 18 "Indeed, it is easier for a camel to go through the eye of a needle than for a rich man to enter the kingdom of God." --Luke 18:25
In the movie "Cast Away," Tom Hanks' character, Chuck Noland was a time-obsessed FedEx analyst with a simple job: deliver the mail on time. After his plane crashed, he got washed up on a deserted island where he spent four lonely years. Well, he wasn't totally alone.
Wilson, a volleyball Chuck found in the wreckage, became more like a friend than a piece of sporting goods equipment. Clearly out of his mind, Chuck would talk and even argue with the ball. But when he finally escaped from the island, his raft was hit by a storm. And when he woke up, he realized Wilson had been thrown overboard (cue the sad music). After attempts to retrieve Wilson failed, a heartbroken Chuck realized he couldn't take it with him. He knew he had to decide: Be saved or go in after his prized possession.
Silly, right? I mean, who in their right mind would act that way? When I saw that scene, I was shaking my head thinking, "It's a VOLLEYBALL, you NUT!" But then I thought of the rich young ruler, and the answer Jesus gave him. Haven't we all been in that boat? Ever gone overboard on stuff? Funny, like watching Chuck, I wonder if the Lord ever shakes His head at how crazy we get about our toys.
--J.P.
WHICH BURNS MORE FAT? Learn the benefits of high- and low-intensity exercise I've often been asked which burns more fat, training at a low intensity or high intensity. The answer is both. Let us explain.
Let's take an hour worth of exercise as an example. At a low intensity, the body will burn more fat relative to the total number of calories burned, so percentage-wise, low-intensity activity burns a higher percentage of fat calories. But take that same person and have him/her train at a high intensity, and they'll burn more total fat calories, even though as a percentage of the total, it's less.
But let's apply some numbers to make things a little more clear:
>> Person A walks for an hour and burns 2oo calories. And of those 200 calories, 80% of that comes from fat. So he burns 160 calories just from fat.
>> Person B does high-intensity intervals for an hour and burns 500 calories. And of those 500 calories, only 50% comes from fat. So he burns 250 calories from fat.
So even though Person B burns less fat as a percentage of the total (50 compared to 80), he/she still burns more absolute fat calories as well as total calories than person A. The summary? Both are good but it's always good to challenge your body to do more and to change your workouts from time to time to get the greatest results.
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