Since 2009
THE PRAYFIT DEVOTION
Worth the Hurt
"For to me, to live is Christ and to die is gain." --Philippians 1:21
Read: Philippians 1
Standing amidst the growing crowd at the finish line, you could feel the anticipation as runners began coming in. The elite were sprinting through in record time, while the majority of warriors were still battling the elements along the course. A lot of the people I stood near weren't real sure when to expect their loved ones, but because of my Master's degree, I was confident I could predict Loretta's pace and arrival time. (Well, that and because of my nifty marathon GPS that Loretta installed on my iPhone.)
It was awesome. I knew where she started, her pace, her location and when to expect her. Not only did I have the best seat in the house, but I was locked in on her, and she knew it and ran with confidence.
Isn't it comforting to know that the good Lord knows our beginning, our today and our tomorrow? Like so many of us, are you struggling in business, with your health or at school? Let's remind each other that each step is one closer. Each step is gain. He's got the best seat in the house and He's locked in on us. And did you see the bottom of my marathon GPS? Our race is worth the hurt; especially when we consider who we're running to and for.
--Jimmy Peña
WRITE THIS WAY
Learning the finer points of effective journaling can make the difference in reaching your fitness goals
Accountability -- a singular concept that can define you as a person. It can also determine just how healthy and fit you can become, which is why keeping a detailed fitness journal is a must. And while there are no hard-and-fast rules for journaling, there are a few things that you can and should keep track of in order to maximize your progress.
1 EXERCISES/ACTIVITIES: If you have taken the time to dedicate yourself to an exercise program, it should have some structure. Keep a careful and consistent list of which exercises or activities you are performing on a workout-to-workout basis so that you can have a gauge on what is and is not working for you. If you're in the gym, scribble down the exercises you perform. If you're hitting the trail, note the route you took. Swimming? What stroke did you work on today?
2 VOLUME/INTENSITY: Think distance, sets, reps, time and weight. Dutifully charting each of these variables will not only give you a baseline by which to set future goals but it can also prevent overtraining.
3 FEEL: It's important for you to journal how you feel, both at the start and conclusion of physical activity. How good (or bad) you feel can point you to other key factors, such as what you've eaten, how you've slept or other emotional stresses that can play into your progress (or lack thereof).
Again, workout journaling can be very subjective. For a look at how some other PrayFit members are building accountability, visit our forums by clicking here.
NEW JOURNALS Here's a look at some of our newest members keeping journals >> Hoopcoach
FOR LENT, I'M GIVING UP.
March 17, 2011Read: Ephesians 2
"For by grace you have been saved through faith, and that not of yourselves: it is a gift of God." --Ephesians 2:8
As you'll soon see, we love this time of year. Longer days and better weather help put a spring in our step. Maybe you're the same? It's just a good time of the year for fresh starts, new beginnings and to make things right! But I read something today that gave me pause. Author Louie Giglio said, "For Lent, I'm giving up."
Naturally, we think there's something missing from his sentence. Um, Louie? You forgot something buddy. When in truth, "period" is exactly what should come next. You see, things like doing good, being kind or trying to live healthy shouldn't be done in order to be loved. They should be done because we are. Besides, we can't earn salvation today any more than we can lose it tomorrow. Should we do our best? Yes. But is our best good enough? No. (I'm with Louie.)
--J.P.
TRIVIA THURSDAY
What's the best post-workout meal?
a. Egg whites and Cream of Wheat b. Whey protein and white rice c. Egg whites and oatmeal d. Whey protein and brown Rice
The person with the first correct answer gets a complimentary PrayFit shirt! Post your responses in the comments section below.
>> NUTRITION: Looking for ways to eat better, cook lighter or shop smarter? Visit our depot of nutritional wisdom by clicking here.
>> FITNESS: In need of a new workout? Looking to refine a particular bodypart? Hoping to see some exercise videos? Click here.
FEATURED WORKOUT JOURNALS:
Smerge: PrayFit newbie going hard
Bugs: Day 1 of 28 in the books
PRAY LIKE JABEZ
February 14, 2011Read: Chronicles 4
Quote of the Day: "O Lord, that you would bless me indeed. 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 Workout of the Week: Legs in 10
You may not have heard it here first but you've certainly heard it here often: Training your legs regularly is one of the best things you can do to enhance your body composition. The quadriceps, hamstrings, glutes and calves represent a large portion of your body's musculature so, by working them hard you burn more calories. This, of course, on top of the more direct benefits such as increased strength, stamina and power production. This lower-body routine allows you to train for multiple goals at once, without equipment and in just a few minutes.
Warm-up: Jog in place for 1 min.
High-knee running Jumping jacks Squat jumps Split jump lunge Speed skaters Wall squat hold --Perform each exercise for one minute, taking no rest between exercises. Then, repeat the entire sequence once or twice more.
SHARE: How is everyone doing in their daily fitness routines? Runners? Weightlifters? Walkers or swimmers? We want to hear from you in the comments section below!
FEATURED WORKOUT JOURNALS: >> Eddie71: The man with the plan
>> PrayFit El Paso: Building team accountability
>> Tina Meinhardt: Back on the bike
WHEN JESUS KNOCKED
December 2, 2010Read: Revelation 3
"Here I am! I stand at the door and knock. If anyone hears my voice and opens the door, I will come in and eat with him, and he with me." --Revelation 3:20
It was a typical day, a very normal day much like this one, when Jesus knocked on my heart's door. I wasn't expecting company, so when He knocked, I hesitated. Looking through the peep hole, I wasn't exactly sure what to do, so I paused. Again, He knocked gently. As I slowly opened the door to invite Him in, I admit, I was a bit embarrassed at what He walked into. I had plenty of grudges lying around, and the smell of fear lingered heavy in the air. Like I said, I wasn't expecting Him. Quickly trying to clean the place up, I asked if I could get Him anything, but He just made his way through the halls. He seemed to know His away around.
He first walked by my room of regrets. "Ugh, why didn't I keep that door closed?", I grumbled to myself. Then my shoulders drooped when He saw all the corners where I stood in compromise. "He'll surely want to leave now."
But the next thing I knew, we were in the backyard. I seldom went out there, but He led me to the garden of Grace that He himself had planted. He said this garden will never die, and that I should spend time there each day. I nodded.
Then to my surprise, when we walked back inside, everything was made new. It even had a new room; a Master's bedroom. He said if I'd let Him, that's where He'd stay. Then almost immediately, what was once a den full of doubts had become a "living" room of faith.
I'm so glad I let Him in that day. He's the resident king in the castle of my heart. I know I don't always live like I know that, but He shows me the garden everyday. And I nod.
--J.P.
FITNESS TO-DO LIST: WRITE IT DOWN
If you don't currently keep a journal, now is the day to start. By logging your progress or workouts in terms of number of sets, reps, rest periods, for example, you can track from one workout to the next just how well you’re doing. If you don’t keep a journal, it makes it very difficult for you to know if you’re improving.
Next week, we'll run a three-part series on better journal keeping. We hope that you'll start your own and visit us all next week for ways to fine tune it! For now, visit some of our featured workout journals to see how others are working toward healthier bodies.
FEATURED PRAYFIT WORKOUT JOURNALS