Of Gifts and Gratitude

"If one part suffers, every part suffers with it; if one part is honored, every part rejoices with it." --John 15:6

Read: 1 Corinthians 12

Anyone who is blessed enough to be around children for any length of time knows that you often end up with the strangest collection of gifts. My girls are no different. Much to the dismay of our community groundskeeper, Mya and Ella are intent upon picking every flower that they see, always with a single plan in mind -- to brighten someone else's day with a makeshift, yet heartfelt bouquet.

This gesture, which holds great meaning to the girls, is quickly lost on us grown-ups. We accept the flowers with a showy smile and a nod, only to set them down in the moments to follow. We carry on with our business, leaving petals to wilt and whither from neglect. It is only when Mya and Ella return to inquire about the condition of their floral good tidings that we are suddenly forced to ponder the true value of their gift. Put plainly, the flowers matter to them because they probably carefully selected each one with me and Wendy in mind, and no explanation can soothe the heartbreak of our apparent ingratitude.

Our bodies are exquisite and unparalleled works of art. Formed from the dirt in His own garden, each for a unique purpose. And like flowers handed to you by a child, they were given to us with an expectation of continued care. How we express gratitude for our bodies doesn't just matter to us. It matters, perhaps more than we'll ever know, to the One who gifted them in the first place.

--Eric Velazquez

SPRINT TIP: INTERVALS American ultramarathoner Josh Cox recently dropped some truth on the PrayFit Nation: "Long slow distance makes long slow runners. If you want to run fast you need to run fast." Cox recommended that intervals should be part of your program each week if your goal is to build speed. But intervals also help you burn fat faster and workouts are shorter to boot. For the next few weeks, try this simple interval scheme to start getting leaner -- and faster.

Week 1: After a two-minute jog to warm-up, sprint at top speed for 10 seconds, then walk for 50 seconds. Repeat this until you have completed 10 sprints. Perform this workout on two, non-consecutive days.

Week 2: After a two-minute jog to warm-up, sprint at top speed for 11 seconds, then walk for 49 seconds. Repeat this until you have completed 11 sprints. Perform this workout on two, non-consecutive days.

Week 3: After a two-minute jog to warm-up, sprint at top speed for 12 seconds, then walk for 48 seconds. Repeat this until you have completed 12 sprints. Perform this workout on two, non-consecutive days.

Week 4: After a two-minute jog to warm-up, sprint at top speed for 13 seconds, then walk for 47 seconds. Repeat this until you have completed 13 sprints. Perform this workout on two, non-consecutive days.

Week 5: After a two-minute jog to warm-up, sprint at top speed for 14 seconds, then walk for 46 seconds. Repeat this until you have completed 14 sprints. Perform this workout on two, non-consecutive days.

You're essentially working in one-minute increments, adding one second to your sprint and eliminating a second from your recovery time each week. By challenging your body with greater intensity each week, you are paving the way for better improvement in body composition as well as sprint efficiency.

RUNNERS FORUM Walk, jog or sprint your way into the growing discussion on the forums Are you a runner? You have a 5K coming up? Maybe you're just interested in running and don't know where to begin? Whatever the case, it's time to surround yourself with a community of like-minded individuals. This thread on the PrayFit forums is dedicated to those who prefer to get fit by running. So dive into the discussion to encourage one another, to share experiences or to pick up some tips.

>> RUNNERS FORUM - CLICK HERE

I WILL HOLD

February 28, 2011Read: Proverbs 24:16

Quote of the Week

"The person who wins may have been counted out several times, but never heard the bell."

--Author Unknown

Workout of the Week: A treadmill trial

In a week dedicated to the theme of commitment and perseverance, this routine will challenge your stamina while helping you burn fat.

As you know, interval training for both men and women helps save muscle tone while burning fat better than long-duration cardio bouts. The sprint time matches the low intensity period as well as the complete rest period. This particular interval routine will last about 10 minutes, but repeat it if you have the time for one twenty-minute workout. Try to keep to the interval times prescribed but feel free to mix and match the time intervals slightly based on your abilities and goals.

After a thorough warm-up, consisting of active moments such as running in place, jumping jacks and shadowboxing...

Sprint for 1 minute

Walk for 1 minute

Step off for 1 minute (during this time, set the treadmill back up to sprint speed)

Sprint for 45 seconds

Walk for 45 seconds

Step off for 45 seconds

Sprint for 30 seconds

Walk for 30 seconds

Step off for 30 seconds

After a 1 minute rest, repeat

THE CARE GIVER

August 9, 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

"Who in their right mind would say no?" I said to myself as I sat in my annual CPR training last week. As it turns out, a conscious adult in a life-threatening emergency has to give consent in order to be helped. In fact, during our in-class role play, we'd practice saying, "I'm trained in emergency service. I'm here to help you. Do I have your consent?" It sounds absurd to think someone would deny being saved, right?

It was kind of easy to think about Jesus during the course. In our (life) time of need, He knocks on the door of our dying hearts saying, "Here I am!". He's the care giver who knows exactly where it hurts and the only one qualified to help.

--J.P.

PRAYFIT WORKOUT OF THE WEEK: TREADMILL TIME

It is easy -- far too easy -- to get bored of the treadmill. After a while, your seemingly ceaseless jaunt makes you question your entire motivation for exercise. If this is the best way to get fit, you rationalize, then someone pass me a towel and a donut.

Well luckily, there are ways to add some spice -- and greater productivity -- to your treadmill time. As it turns out, variety is not only advisable but required to keep your body changing. This workout forces you to adjust your speed, incline, duration and rest all in the same workout, keeping your lungs and limbs guessing. This interval-style scheme promotes speed, power and endurance, all while increasing your total work capacity.

If you're looking for a brutal but effective way to shake up your current cardio routine (and burn a few extra calories), then this workout is for you.

SPEED             INCLINE             TIME          REST 5mph               5%                   2min             1min 6mph              6%                   1min                1min 7mph               7%                   1min              1min 8mph               8%                   45sec             1min 9mph               9%                   30sec             1min 10mph             10%                 20sec           1min 9mph               9%                   30sec             1min 8mph               8%                   45sec             1min 7mph               7%                   1min              1min 6mph               6%                   1min              1min 5mph               5%                   2min              1min

>> PRAYFIT DAILY: Want the PrayFit Daily sent directly to your inbox every morning? Click here to sign up.

>> OFFICIAL FACEBOOK: Our "group" has officially gone the way of the dodo. To keep up with us and interact with fellow PrayFit fans, "like" us at our new Facebook location by clicking here.