Since 2009
THE PRAYFIT DEVOTION
Oxygen Debt
As athletes, you know the feeling; hands on your knees, trying to catch your breath after a grueling set of wind sprints. You try and stand tall, putting your hands on your head, desperately gasping for air. Before you know it, coach blows the whistle for the team to get back on the line to do it all over again.
In exercise physiology there are all sorts of wonderful phenomena going on inside your body immediately following an intense bout of exercise. One of the more traditional terms tossed around, and one that was hammered into my head during graduate school, was the term "oxygen debt." And for the sake of the conversation, you can think of oxygen debt as recovery time, or the amount of oxygen required during recovery to get your body back to a steady, normal state. The thing of it is, while it's called oxygen debt, it's not something you can actually pay back.
You know, Rev. Scotty Smith says, "Breathe in God's grace like you breath in air. It's just as vital, actually, more so." Reading that makes me think back to those old days of training. If you're a swimmer, maybe the gasp just above the water is a better picture. Either way, air is vital for our survival. But even more so is the grace that God offers us through Jesus. And the sin debt He paid in full on the cross of Calvary is a debt we can't repay. Good works -- when performed to try and keep us in good standing -- will only leave us gasping; think of a fish out of water. That's us without grace.
So with the wonderful Lent season fast approaching, keep that in mind. Grace allows us to breathe easy while we work. Because no matter your success or failure at whatever commitment the beautiful Holy season inspires in you, God can't love you any more than He does right now. So don't try and repay Him. Simply accept His grace, take a deep breath and sigh.
--Jimmy Peña
For Discussion: I like what Louie Giglio says: "For Lent, I'm giving up." For some of you, Lent represents an amazing time of renewal and commitment. Perhaps you're making commitments to read your Bible daily, or give up sweets, or television. Some of you will use this time to realign yourself with healthier foods and choices to exercise. Others will take what Louie said and simply give up trying to be perfect. Well, whoever you are and whatever your needs, we're here with you. God bless you and all of us as we're mindful of the coming season where God conquered death and the grave so we wouldn't have to.
CARDIO CORNER: If you participate in athletics, or any kind of intense activity, you're well aware of the feeling right after a bout of exercise. And EPOC -- excess post-exercise oxygen consumption (often used interchangeably with the term oxygen debt) -- is the number of calories expended (above resting values) after an exercise bout.
EPOC represents the oxygen consumption the body uses to return to its pre-exercise state. The physiological mechanisms responsible for increased metabolism following exercise include oxygen replenishment; phosphagen (ATP-PC) resynthesis; lactate removal; and increased ventilation, blood circulation and body temperature. The body generally takes anywhere from 15 minutes to 48 hours to fully recover to a resting state. Studies have found that the magnitude and duration of EPOC depend on the intensity and duration of exercise. Other influencing factors include training status and gender. (Source: American College of Sports Medicine)
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.
That's The Spirit
"But the helper, The Holy Spirit, whom the Father will send in my name, He will teach you all things and bring to your remembrance all that I have said to you." --John 14:26
Read: John 14
"Well, that's the spirit!" Someone who changes their attitude towards a task or who chooses optimism over the alternative is often given such affirmation. You've likely said it to someone. Why? Because it's great to watch a friend, coworker, or family member have a change in heart for the better. With that thought, when we as believers feel a stirring inside of us to witness for Christ, or to stress honesty at the office, where does that come from? Or when you and I are comforted during trying times or soothed during periods of loss, who is that we hear?
I thought about that recently when a reader wondered why she can't seem to heed the longing inside her heart to make better decisions about her health. And all I can do is pray with her and offer my own version of encouragement. But if it helps her or you perhaps, try and remember that when a Christian hears that still, small voice inside to be a better steward of their time, or to share financial blessings in church, that's not an accident. It's not karma, the universe or your own set of values. No, the source of the call is far more critical than the call itself. So when you hear, "It's time to take better care of this body God made with his own hands with better food and more exercise" be encouraged to follow through. Why? Well, that's the Spirit.
--Jimmy Peña
Question: What are you being encouraged inside your heart to do this week? Is stewardship of time, money or health among them? As we begin this Monday, jot down the things you know the Holy Spirit is urging you to do. Make a list. Etch on paper what God has etched on your heart. When you do that, it becomes His list. Have a great week everyone.
WORKOUT OF THE WEEK: Total Body 10
One way to constantly challenge yourself, and therefore effect change in your body, is to outdo your previous performance. And to do that doesn’t require a gym — just the willingness to push.
>> Click here to learn how to get stronger and leaner, head to toe, in just 10 minutes.
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.
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.
Get Your Voice Back
"How can I be sure this will happen? I am an old man, and my wife is well advanced in years." --Luke 1:18
Read: Luke 1
Not his best moment. Zacharias has just been given really great news; news of eternal significance. He's been told that Elizabeth will bear him a son. And he will go before the Lord with the spirit and power of Elijah, no doubt. He'll be the frontrunner! And not only that, the courier of this miracle message wasn't a neighbor. It wasn't a trusted uncle or even the High Priest. No, Zacharias heard this first-hand from - wait for it - none other than Angel Gabriel himself.
Now, all things being equal, you'd think it would prompt Zacharias to simply rejoice, trust and obey. But as you read in today's verse, Zacharias chose to respond like you and I often do.
Who me? I'm not qualified for that job, have you seen my resume? Who me? A missionary? Have you read my laundry list of weaknesses? Who me? Regain my health after years of negligence? What good can this body accomplish?
There's no telling how effective we would be for the Lord if we trusted the things God lays on our hearts. You know, Zacharias' little faith spoke volumes, so Gabriel made him mute. Months later, on the day of his son's birth, those standing around Elizabeth objected to his given name. But Zacharias -- still mute -- boldly wrote on his tablet: His name is John.
In that instant, the bible says he got his voice back.
--Jimmy Peña
Question: When you and I let fear and doubt cloud our hearts and minds, we too become mute. What has God put on your heart that you need courage to accept? With the New Year well under way, what roadblocks and barriers to a healthier 2013 are already rearing their head? What is your plan? Do you have your voice back?
INTENSITY EQUALS PROGRESS
How hard do you train? If you haven't asked yourself this question lately, then it's probably likely that change to your health and physique are hard to come by. By gradually pushing yourself a bit harder -- and intensity is relative -- you will see greater results, faster.
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.
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.
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.
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.
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)
Misfits Seldom Do
"But God chose the foolish things of the world to shame the wise; God chose the weak things of the world to shame the strong." --1 Corinthians 1:27
Read: 1 Corinthians 1
If he were your neighbor, you'd move. If choosing teams, he'd be the one last picked. Without a doubt, on the island of misfits he'd be king. But he didn't care. More bold than beautiful, John knew the act to follow was really the act to follow. So he used whatever God gave him to get his message across to a world in need.
Friends, our bodies are merely tools. In the end, they simply get us from life's A to B. But our short trip was so important that Jesus made His. So this week, let's add how we eat and exercise to the list of strange ways God makes Himself known to those around us. Will you be popular? Maybe not. Regarded or rewarded? It's doubtful. But then again, the only attention that's really important is the attention you're paying to the body God designed for you. So go ahead. Be the last one standing. In a world that disregards the body as a means of praise, you'll be in good company when you don't fit in. Misfits seldom do.
--Jimmy Peña
THE POWER OF THE JOURNAL
Keeping a consistent workout journal is one of the best ways to keep yourself accountable. Here are some of the key things to note in your daily journal:
1 Exercises, sets and reps: Consider this the workout blueprint. Jotting all this down is a good way to ensure that your workouts have structure and that you have a clear plan of what work there is to get done each day.
2 Weight used: Whether it's your own bodyweight or a heavy barbell, keeping track of the resistance you're using serves as a mental note to consistently add more. Whether your trying to add muscle or just get stronger, gradual increases in weight are crucial.
3 Rest periods: How long did you take between sets? The shorter the rest periods, the more intense the workout. If you are lifting heavier, then longer rest periods may be helpful. In either case, keep a careful eye on the clock between sets.
4 Intensity techniques: Did you use drop sets today? Did you have your spotter help you through a few forced reps? Knowing which intensity techniques you're using to make your workouts more challenging will help you continue making gains. Knowing when and how often you're pushing it will also help you keep from overtraining.
>> What else do you keep track of in your journal? Let us know in the comments below, or on the PrayFit forums today.
>> Start a journal - Click Here
>> Got a journal already? Update it today, view other PrayFit workout journals, by clicking here!
WHATEVER YOU DO
November 15, 2011 Read: Philippians 3
"I press on toward the goal to win the prize for which God has called me heavenward in Christ Jesus." --Philippians 3:14
Marathons by sheer necessity have a way of taking over a city. Streets transform into running lanes; sidewalks into grandstands. And with no cars on the road, signals and signs can be completely ignored. Or so I thought. See, in the days before the race, a friend and avid runner named Juancho Fuentes shook his head as he said to me, "Whatever you do, don't stop." I nodded in obvious agreement, as if I had just been told to keep my elbows off the table.
Well, with Queensboro Bridge about four miles behind me, I did it. Cover your ears Juancho, but I stopped to adjust the wrap around my injury. As I did, both legs simultaneously locked up. Fortunately, I was in the middle of a water station area, where the road was slick, enabling me to shuffle for nearly 100 feet until I could bend my knees.
I winced as I turned the next corner into a business district. And wouldn't you know it, having just survived concrete quicksand, lining the street as far as I could see were the signs: "NO STOPPING ANYTIME." It was too painful for me to enjoy the irony. Visit that avenue today and those signs serve their primary purpose for parked cars and delivery trucks. But for a mile or so, they stood as a constant reminder of the harsh reality that I had to keep moving. If I stopped, I was done.
QUESTION: School getting rough? Keep studying. Unbearable boss? Be thankful for work. Struggling with your weight or failing at the dinner table? The extra mile will be worth your while. Whatever you do, don't stop.
--Jimmy Peña
RUN LONGER BY RUNNING FASTER
Think the only way to become a better distance runner is to run for distance? Think again. While the importance of event-specific training can not be marginalized, there is a growing body of research to suggest that interval training may have value as well.
Scientists at the University of Western Ontario (London) found that subjects who performed 4-6, 30-second sprints three times per week burned twice as much fat as those who jogged for 30-60 minutes at a steady pace. Both groups gained an average of 1% lean mass. But what’s even more interesting is that the endurance markers — time trials in 2000-meter run and VO2 max performance — were similar with both groups.
So while intervals are highly touted for their ability to burn fat, they are also a solid option for decreasing your times on your long runs. Intervals boost your heart's stroke volume, or total blood pumped per beat. That means longer times to fatigue, which is critical for distance runners. So don't feel guilty if you can't make it out for your five-miler today -- 15 minutes worth of high-intensity intervals will provide you with plenty of benefits to take on your next run.
HIS IDEA
September 26, 2011Read: Psalm 124
“God’s strong name is our help.” Psalm 124:8
Forget the idea that when we're healthy, we're better at work. Try to ignore the fact that when we take care of ourselves, we're better for our families, kids and spouses. Block all that out for a second. Focus on this short and simple command: "Honor God with your body." Vain, you say? Petty? Too temporary? It would be if it were my idea. But it isn't. It's His.
Yesterday at church, we sang praises. We listened to a sermon about the importance of praise. Then we offered Him praise through the giving of our tithes and offerings. All good. All expected. All right. But then the Pastor returned to the podium, rubbed his oversized stomach and jokingly bragged about the oversized meal and game he was about to enjoy.
Now, maybe I'm sensitive. I admit, perhaps my feelings are exposed because my life's work revolves around health as a way to praise God. But friends, listen up. Our best effort at health is not a good idea because of the benefits it brings, it's a good idea because God said it. In the end, we're not loved because we succeed at it, nor because we plead forgiveness if we fail at it. He loves us regardless. But shouldn't we be doing one or the other?
Join us this week as we put our health in perspective; a heavenly perspective.
--J.P.
WORKOUT OF THE WEEK: TOTAL BODY 10 Train most major muscle groups in less time with this bodyweight-driven workout
Recently, a well-respected fitness coach said that losing weight may not be as simple as "move more, eat less." Rather, he says, we should "train harder, eat smarter." While it's true that attention to energy balance -- the old "move more, eat less" mantra -- has some value and can be effective, it is entirely more productive to simply give your best effort day in and day out while continuing to eat a balanced diet that will support your training.
One way to constantly challenge yourself, and therefore effect change in your body, is to outdo your previous performance. And to do that doesn't require a gym -- just the willingness to push. It should be noted that training at higher intensity is relative -- your max effort is entirely unique to your body -- but this workout allows novices as well as experienced trainers to draw equal benefit, training your upper body, abs and legs in 10 minutes flat.
5 push-ups
10 crunches
15 squats
--Set a timer for 10 minutes. Perform these exercises consecutively with no rest in between moves. Do as many rounds as possible of these exercises in the prescribed order in the set 10 minute period. The total number of rounds you complete is your "score" for the day. Partial rounds may count as thirds -- i.e. if you only get through five rounds and then only complete the five push-ups on the sixth round, you've done 5 1/3 rounds. Rest at least 24 hours between workouts. To allow for better recovery, perform this workout no more than three times in a seven-day period.
Advanced Training: If you can complete 10 rounds in 10 minutes, increase the workout length by one minute. Add a minute to the workout each time your number of completed rounds equals the number of minutes trained for sustained progression.
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.
THE VERY IDEA
July 18, 2011 Read 1 Corinthians 9
"No, I beat my body and make it my slave." --1 Corinthians 9:27
Last week I had the unique opportunity to be interviewed by The L.A Times on the subject of faith and fitness. Whether or not my input makes the article, I'm not sure, but it was an honor to be asked to participate. During the course of the conversation, the subject fell upon "why." Why the recent surge in the church toward taking care of the body? First the government, then schools and now the church. Together we named famous pastors that are now leading their congregations toward abundant health, and it dawned on me: We shouldn't even be having this conversation. Healthy living is not a new concept.
Long before PrayFit wrote its first devotion, and well before Rick Warren committed to losing weight, the very idea of taking care of the body that carries the soul was God's. It was His plan all along. We have no right, no stake to claim, and no sense of ownership to the idea that something so fearfully and wonderfully made deserves better attention and upkeep. Sure, Abe Lincoln might have been honest, but he didn't invent the truth. Mother Teresa gave to the poor, but she didn't design love. Our bodies were given to us so that we can serve God in all we do. The fact that the church is just now paying attention to the idea doesn't make us leaders, it makes us late.
--J.P.
WORKOUT OF THE WEEK: BOXING
You may not have any interest in the Sweet Science, but the fact remains that boxers are some of the best conditioned athletes on the planet. They have to be. The whole-body demand of jabbing, slipping, bobbing and weaving for any length of time, over time, makes them stronger, leaner and tougher than those who practice other sports. PrayFit partner and endorser Robert "The Ghost" Guerrero boasts a physique that is equal parts form and function from all of his years spent in the gym. But if you don't have the dough, or desire, to dive headlong into a franchise boxing gym membership, you can use this 12-minute, at-home solution to start building a pugilistic physique.
Why 12 minutes? Well, here, each minute will represent one "round" -- and high-profile, championship fights are always 12 rounds.
Straight punches - 1 min.
Crunches - 1 min.
Straight punches - 1 min.
Bicycle crunch - 1 min.
Straight punches - 1 min.
Plank - 1 min.
Using a stopwatch or timer (www.gymboss.com), go through this workout circuit-style, taking little to no rest between moves. After the final move, stand up and get right into the entire circuit once more, for a total of 12 rounds. Perform this workout three times per week for max results.
Straight punches: A series of jabs and crosses (lefts and rights) delivered at eye level at an imaginary target at arms length. Throw as many punches as you can with good form in the scheduled minute of work. For more detail on boxing punches, click here.
ADVANCED OPTION: Finish off your workout with three sets of push-ups (any style) to failure, resting no longer than a minute between sets. Tally your number and try to beat it next time out.
DID YOU KNOW?: High-intensity boxing workouts can burn 750-1000 calories in one hour. Find a gym near you at www.boxinggyms.com.
Robert Guerrero handling Michael Katsidis in his HBO Pay-Per-View televised bout back in April. Photo by Tom Hogan – Hoganphotos/Golden Boy Promotions. (www.hoganphotos.com)
IN...DEPENDENCE
July 1, 2011 Read: 1 Peter 3
"So he went and preached to the spirits in prison." --1 Peter 3:19
This weekend we celebrate freedom. As a nation, we proudly hail the day we loosened the chains of tyranny from Great Britain. At PrayFit we want to salute the men and women who never lived to enjoy the freedom they fought to protect. Their memory is a reminder both in celebration and memoriam, that freedom is never free.
As believers, we too celebrate freedom; from our past, today's worry and fear of tomorrow. Those prisons have no key, but the cross stamps pardon on our hearts and the doors open. We're meant to live free indeed.
Friends, when it comes to our health, many of us have a burning desire to be free; from guilt, from diets, and from sedentary lifestyles. But no "how-to" guide or fitness guru is more able to help you achieve abundant health than the one who breathed it into our lungs in the first place. Because of His broad stripes, He's the only one we'll need when our health loses its final perilous fight with pain. Surely, we can trust Him with it in the meantime.
--J.P.
HEART HEALTH BULLETIN
Your heart is a muscle. And just like the rest of the muscles in your body, it responds positively to exercise. So it should come as no surprise that doctors are starting to turn away from long-held "rest and relaxation" approaches to heart health and rehabilitation, instead urging patients to train harder than ever. A more efficient heart, they rationalize, is better at delivering blood and oxygen to working muscles for everything from a walk to your car after work to a no-holds barred weight workout. This can fortify you against cardiovascular disease, help you recover from a heart incident and maintain a healthier overall weight.
>> ABC News delivers the details here.
>> RELATED: An introduction to high-intensity interval cardio
BE FIRST
July 14, 2011Read: John 18
"Peter again denied it, and at once the rooster crowed." -- John 18:27
I can relate to Peter. In one moment, he declares adamantly he would never deny he knew who Jesus was; the next, he does it not once...not twice...but thrice. But still, what motivates me about Peter was that while he wasn't perfect, he was the one who stepped up. He may not have always been right, but he was never in doubt. First to reach for his sword to defend the Lord (only to be taught a quick lesson in self-control), and first to get out of the boat (only to be the example of how we sink without faith). But if you notice a common thread in the stories of Peter, the more he was first to fall, the more he learned to stand.
In our pursuit of a stronger faith, as well as to better health, we often make bold declarations that we will pray more, train more, and eat better...only to do the exact opposite the next moment. But friends, take courage. Keep being first. Set the pace with your family and friends. Remember, Peter knows what it's like to declare and fail, and to step out and sink. Pursuing obedience is a staggering undertaking. Fortunately, like Peter the pacesetter, we have a Savior who reaches further than the fall.
--J.P.
DEFINING INTENSITY
For as often as we espouse the virtues of high-intensity training, some may find our fitness tips to be a bit intimidating. After all, working harder than you're accustomed to never sounds like a fun undertaking. And while there are some actual, defining guidelines for intensity -- i.e. working to 95% of your max effort on an interval run -- you can take heart knowing that it is also relative.
One example is interval walking. If you're not up to performing sprints, you can simply speed up the pace of your walks. Try walking at a faster clip for 30 seconds, then falling back into your normal pace for 1-4 minutes. As you progress, speed up the pace -- it may not be long before you're into a slow jog -- and/or shorten rest periods. Ideally, you want to work toward 30-second "sprints" followed by one-minute "walks." One study showed that subjects who performed 4-6, 30-second sprints three times per week burned more bodyfat than those who did traditional steady-state cardio. But the term "sprint" is a measure of effort, rather than speed.
You don't have to be a sprinter to get the fat-burning, heart-healthy benefits of high-intensity interval training (HIIT). By applying the basic tenets of HIIT to your cardio and implementing concept of progression, you can start right where you are -- today.
AT THE CARWASH
January 5, 2011Read: Proverbs 26
"Smooth words may hide a wicked heart, just as a pretty glaze covers a clay pot." --Proverbs 26:23
If you've ever taken your car to the car wash, what's the first thing they clean? Do they start with a fresh coat of wax? Clean the windows? Polish the tires? No, before the body gets buffed, they head straight for the interior. And if you're like me, you actually help them by finding the hidden papers that have slipped through the cracks (or maybe had been shoved there on purpose...umm, hypothetically).
What we don't say is, "You know, go ahead and ignore the interior. Please leave the dirt and mess. Just clean the outside." That would be silly.
Imagine? Taking care of the body but ignoring what's inside? Wait, what are we talking about?
(Let's work together to tidy both in 2011.)
--J.P.
SPRINTING THE FAT OFF
Yesterday, we presented a basic introduction to HIIT -- high-intensity interval training. This cardio method alternates all-out bouts of sprinting with slower bouts of recovery, pushing your metabolism higher and for longer than traditional training. While there is still some value in your long, steady-paced runs -- namely in overall endurance -- HIIT may actually be your best choice for fat-burning, according to new research.
Scientists at the University of Western Ontario (London) found that subjects who performed 4-6, 30-second sprints three times per week burned twice as much fat as those who jogged for 30-60 minutes at a steady pace. Both groups gained an average of 1% lean mass. What's even more interesting is that the endurance markers -- time trials in 2000-meter run and VO2 max performance -- were similar with both groups.
The take home message is that high-intensity intervals can help you burn more fat, build more lean muscle and increase endurance -- usually in 1/3 or 1/2 of the time of your normal cardio session.
>> WORKOUT OF THE WEEK: An introduction to high-intensity interval training
Source: PubMed.gov
A NAME'S SAKE
December 7, 2010Read: John 20
"Unless I see the nail marks in his hands, I will not believe it." --John 20:25
Kicking off our first book tour in El Paso last weekend, I had the chance to see some family. One dear couple in particular was my Uncle Eddie and Aunt Margaret. My Uncle Eddie is my "Tocayo." The term Tocayo means "someone with the same name." But not only do we share the same name -- Edward -- but I was named after him. James Edward Pena. We even have a Tocayo handshake -- it's a special bond.
Well, my Tocayo is almost 84 years old, with a sweetness in his eyes and a tenderness in his voice. A contractor by trade and known for being able to build anything whatsoever, Tocayo sat and told me of the old days when he'd build someone's home on their word alone. Long before you needed things in writing, my uncle said that a handshake meant the deal was done. You were trusted to do the work and in turn, you trusted that you'd get paid. Times and people sure have changed.
As he spoke, my thoughts went to Jesus. As believers, we all wear His name. He's never changed and never will. Talk about someone we can trust! He not only said it, He put it in writing. And rather than offer a hand, He extended both.
--J.P.
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.
2 VOLUME/INTENSITY: Think 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.
>> WELCOME: Also, PrayFit issues a special welcome to new forum member sdonati1. You can visit sdonati1's journal here.