Since 2009
THE PRAYFIT DEVOTION
I Run...
We needed a little good news in the Peña home and last night we got some. Loretta, the runner in the family, got a much-anticipated e-mail from the New York City Marathon Organizing Committee. They wrote simply, "Congratulations, Loretta! You're in." Indeed, come November, my wife will be running the five boroughs. And I, of course, will be perched at my usual spot, the finish line. Neat thing, along with her email, she was given the chance to claim her "I Run" badge. Some of the options are:
I Run...For Life. I Run...Because I can. I Run...For the love of it. I Run...For the race of a lifetime. I Run...For everyone who can't.
If there were a badge for all of the above, I think she'd wear it.
Well if you're like me, you may not be planning on running the NYC Marathon, but you walk your block, you lift weights, or maybe you swim laps, all in order to keep yourself in the race -- a race that Paul urged us to run with persistence and endurance. Guys, the Biblical truth is that you can do everything God wants you to do. I wonder if they could fit that on a badge.
--Jimmy Peña
For Discussion: Whether you're an avid runner or not, what does your badge say? Talk to me. And if you can guess what my badge would say, I'll send you a complimentary signed copy of my new book.
BOOKS & BONUSES: As you read here on Monday, we're excited to be rolling out our second book, "The PrayFit Diet," on April 8. But for those that pick up a copy early, spoils await. Order here before the official release date and receive a pair of bonus downloads:
Starter's Guide: Featuring a breakdown of the perfectly balanced 33-day PrayFit Diet, this guide also includes your first week's shopping list and seven days of detailed meal plans.
The PrayFit Prayer: One of the most widely shared posts in PrayFit history is now available as a downloadable, high-res PDF poster. The PrayFit Prayer, seen here, reminds us of our ultimate motivations for health.
Order your copy today and share the link with your social media networks!
A Healthy Fear
"Honor everyone. Love the brotherhood. Fear God..." --1 Peter 2:17
You may have anticipated today's entry -- for the other shoe to drop. Well, you'd be right, because there is a healthy kind of fear. Back in my heavy lifting days, after the warm-up and light sets, we'd gradually load more and more plates to the bar. As I wrapped my wrists and knees for the heavy stuff, the fire of fear would build inside me.
By the time I put my belt on and chalked-up, it was an inferno. A slap across my face and a deep inhale through the nose and I'd get under the bar for battle. Indeed, I respected the bar too much not to respect it. Plainly said, fear dictated my posture for the moment, kept me sharp, alert, strong. Fear was a friend.
When the Bible talks about fearing the Lord, it's not referring to a scary fear -- it's talking about a reverence, an awe, a holy respect that brings wisdom. When we seek Him daily in prayer and Bible study, we gain wisdom from a love born through awesome fear. As Christians with a mind for health, our fear of the Lord should dictate our posture -- first in our kneeling and then in how we conduct ourselves. Our fear of the Lord is what separates us from other fitness enthusiasts or athletes. We respect Him too much not to. Fear keeps us sharp, alert, strong. Make no mistake, fear is a friend.
--Jimmy Peña
For Discussion: How else can fear be healthy? What do we fear more, not getting the approval and applause of others or not having God's approval? Is our life a posture that proves it?
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
A Training Prayer
"For physical training is of some value, but godliness has value for all things, holding promise for both the present life and the life to come." --1 Timothy 4:8
Read: 1 Timothy 4
Life is not about the body, but our health is a means of praise. So this week, before that first rep, regardless of what workout you are taking to the gym with you, take a few moments and whisper this prayer, quietly taking stock of the ultimate goal: to honor the One who created you.
Lord, please bless my workout. As I train my arms, let it remind me that I'm held tightly in Yours. As I work my legs, let it be only to follow you more closely. When I work my chest, may it be safely under a breastplate of righteousness. And when I hit my back, I'll recall that I'll never be attacked by surprise. And finally Lord, allow my beating heart to grow stronger, knowing that's exactly where You live. Yes Lord, please bless my workout. I'm a temple, here to worship.
In Jesus' name, I train, Amen.
--Jimmy Peña
THE JOYS OF SOY New research shows additional benefits to this maligned protein source
Soy protein, which is derived from soybeans, has been mischaracterized as a testosterone-blunting, inferior protein source that can do little to speed muscle recovery. But Jim Stoppani, PhD, co-author of "PrayFit: Your Guide to a Healthy Body and a Stronger Faith in 28 Days" says that soy is, in fact, has been proven an effective protein source by over a dozen studies.
"These previous studies also demonstrated that soy protein led to gains in muscle mass equivalent to whey protein," Stoppani adds.
And new research in the journal Nutrition showed soy to be effective at reducing stress, improving brain circulation and boosting immunity.
>> Try mixing in 10 grams of soy protein with your 10-20 grams of whey post-workout to start increasing muscle recovery and boosting brain health.
For more from Jim Stoppani, PhD, visit his website at www.jimstoppani.com.
KEEPING HOUSE
"Therefore keep watch because you do not know when the owner of the house will come back."— Mark 13:35
My wife Wendy and I live in a house of toddlers which means that at any given moment, our little home can look like hurricane-force winds blew through, tossing about everything that isn't nailed down. Toys are scattered, clothes are strewn over the furniture and...is that string cheese ground into our rug? We try, sometimes to no avail, to keep up with our cyclical mess.
However, once I get word that my mother-in-law is coming to visit, a new side of me emerges -- an unrelenting, super-cleaning alter ego that is intent on spot-shining the house into model-home glory. You see, not only did she and my father-in-law help us buy this place, but Ethelmarie keeps a pretty tidy house. And while she may not be bothered by the mountainous pile of juice cups in my sink, I still don't want her to see them. So my inner Mr. Clean -- the one that speedily washes fingerprints from windows and mops floors -- really only comes out when I know she's stopping by. And while her visits are usually announced, we love that she will occasionally just pop in. As a result, Wendy and I are now doing our best to keep the house Ethel-ready at all times, managing the maelstrom in small, daily increments (as much as Mya and Ella will allow, that is.)
We all have houses to keep -- both brick-and-mortar and flesh-and-blood -- that can benefit from daily attention. And you never really know when company's coming.
Lord, we are so grateful for the bodies that house our souls and do not take lightly that we were made in your image. Please help us find the daily motivation to be faithful stewards of the physical gifts we've been given. Amen.
--Eric Velazquez
>> Commit: Log on. Today, join other PrayFit readers at our online community by going to www.prayfit.com/forum. Here, you can create a free-form workout journal that you can update on a daily basis. Journals are routinely featured on PrayFit’s home page and shared with our various social networks. As the research would indicate, those keeping journals at PrayFit.com report having an easier time of sticking to a workout routine because they know that others are reading up on their progress. The authors of a recent study cited recommended the following types of websites for the best results:
--Sites that encourage accountability by asking users to consistently record weight, exercise, and calories consumed
--Sites that include tailored or personalized information
--Sites with interactive features that allow users to communicate with each other and with nutrition and exercise experts
--Sites with accurate health information
527 million >> Dollars made by Nutrisystem.com in 2010
23.8 >> Percentage of dieters that used a weight loss website in 2010
Source: Market Data Enterprises
EXTREME MAKEOVER: HEART EDITION
June 1, 2011Read: 2 Corinthians 5
"Therefore, if anyone is in Christ, he is a new creation; the old is gone, the new has come." --2 Corinthians 5:17
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 (Tyler Perry) 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.
--J.P.
COMMUNITY KEEPS WEIGHT OFF
If you're looking for a way to get or stay slim, you're in the right place
A new study is confirming what we've said all along -- that by sharing time with other fit-minded people, you can actually have more success in your quest to reach or stay at your goal weight.
The more people used an interactive weight management website such as PrayFit, the more weight loss they maintained, according to the study. The research showed that consistent website users who logged on and recorded their weight at least once a month for two-and-a-half years maintained the most weight loss.
You can build in extra accountability by keeping a public workout journal, such as those located at our forums.
THE PRICE OF HEAVEN
May 31, 2011Read: 1 Corinthians 7
"You were bought with a price." --1 Corinthians 7:23
Yesterday on Memorial Day, my wife and I found our way to an outdoor mall. And as is typical of me, when she decides to go inside a shop, I stand at the outer marker. It's almost like a Field of Dreams moment with Kevin Costner, where if the kid steps off the field, he can't go back. Yeah, that's me at malls.
So there I was, window shopping, shielding the glare from my eyes as I stood close to the glass. Curious, I looked up and saw that everything in the store was 25 bucks. Each item as different as the next was of equal value; each could be bought with one price.
You know, all of us are equal in God's eyes, and we have no idea what all Heaven has in store. But we do know that it was bought with one price. And since something already paid for is a gift, all we have to do is receive it. Window shopping at the outer marker won't cut it -- yet one step of faith will make all our field of dreams come true.
--J.P.
HOW'S YOUR TRAINING JOURNAL? Add a splash of accountability to your training
If you're new to PrayFit, please get used to us talking about logging workouts and tracking progress. One of our core values is the idea of progression. Simply put, the body will change according to the level at which you stress it. And one of the basic and yet most critical ways to determine progress is to "keep score" by keeping a journal of performance.
No matter what you choose to do to keep fit -- run, bike, swim, lift, etc. -- start tracking how well your workouts are going so you can improve upon or augment your training from one week to the next. We have forums for you to use or you can use a simple diary, but by all means, jot it all down.
>> CLICK HERE TO START A PRAYFIT WORKOUT JOURNAL
Featured Journals:
PrayFit El Paso: Group accountability in Texas
MelodyCurtis: PrayFit newbie ready to start
Lindsey: Weeks in, seeing progress
>> CLICK HERE FOR SOME TIPS FROM THE FOUNDER ON GETTING THE MOST OUT OF YOUR DAILY PRAYFIT VISITS.
KEEPING HOUSE
May 3, 2011 Read: Mark 13
"Therefore keep watch because you do not know when the owner of the house will come back." --Mark 13:35
My wife Wendy and I live in a house of toddlers which means that at any given moment, our little home can look like hurricane-force winds blew through, tossing about everything that isn't nailed down. Toys are scattered, clothes are strewn over the furniture and...is that string cheese ground into our rug? We try, sometimes to no avail, to keep up with the cyclical mess.
However, once I get word that my mother-in-law is coming to visit, a new side of me emerges -- an unrelenting, super-cleaning alter ego that is intent on spot-shining the house into model-home glory. You see, not only did her and my father-in-law help us buy this place, but Ethelmarie keeps a pretty tidy household. And while she may not be bothered by the mountainous pile of juice cups in my sink, I still don't want her to see it. But my inner Mr. Clean -- the one that speedily washes fingerprints from windows and mops floors -- really only comes out when I know she's stopping by. And while her visits are usually announced, we love that she will occasionally just stop by. As a result, Wendy and I are now doing our best to keep the house Ethel-ready (as much as Mya and Ella will allow, that is) at all times.
We all have houses to keep -- both brick-and-mortar and flesh-and-blood. And you never really know when company's coming.
Lord, we are so grateful for the bodies that house our souls and do not take lightly that we were made in your image. Please help us find the daily motivation to be faithful stewards of the physical gifts we've been given. Amen.
--E.V.
ON TARGET: LUNGES FOR HAMSTRINGS The workout of the week may not target the muscle groups you think it is
When most people think of lunges, they think of sore quads. Sure, lunges work your quadriceps -- the large muscles that cover the front of your thighs -- but new research indicates that this functional exercise may primarily target their antagonist (opposite) muscle group.
Swedish researchers had competitive soccer players perform four sets of 12 reps of the walking lunge twice a week for six weeks. And when they tested the subjects at the end of the study, they found that the athletes had gained a 35% increase in hamstrings strength. Their average increase in quad strength, meanwhile, was zero which indicates that the lunge may be more of a hammie move than you thought.
The catch is that the study included walking lunges. This week's workout included the stationary version of the lunge. Both varieties are effective for targeting hamstrings, although the stationary lunge may provide a small amount of additional work for the quads because of the step back to the start position.
Source: Jim Stoppani, PhD
SHOP: Get yourself outfitted in some new faith-and-fitness gear, or pick up a copy of PrayFit in print. Click here to head over to the PrayFit store.
JOURNAL: You keeping a journal of your workouts? Studies indicate that those who keep records of their exercise may enjoy better long-term success. Additional research confirms that those who participate in online accountability forums, like those here at PrayFit, find that results come easier than those who don't. Sign-up and start your own PrayFit workout journal today by clicking here.
FEATURED JOURNALS
dmoorer: On the PrayFit program
PF El Paso: Group PrayFitters still going strong in Texas
Smerge: Losing weight, PrayFit style
>> Wanna help breed accountability with these members? Click "share" or "recommend" at the top to get others in the know, or simply head over to their journal and offer some feedback.
THE NEW YEAR IS IN ME
January 3, 2011Read: 2 Corinthians 5
"Therefore if anyone is in Christ, he is a new creation. The old is gone, the new is here." --2 Corinthians 5: 17
The confetti is all but cleaned up, the streamers are in the trash, and the calendar is brand new. Deep breath...ah, so this is 2011! But it doesn't take long for things to feel normal again does it? For some reason, the commute this morning is still bumper to bumper, co-workers are still grumpy, and junk food made its way to your lunch box. Seems last year's ho-hums and habits still cast their shadows.
Truth is, a new year is only new if we make it that way. For you and me, a change in year only matters when it changes in here (this is me pointing to my heart). So starting today, no matter what seems old, let's find a way to make it new. That commute? Try seeing it as an extended quiet time with the Lord. Those co-workers? Be the only one in the office unwilling to gossip. And at lunch, be the first to push away from the table as a way to praise the Lord for health. Slowly but surely, we'll realize the difference is in us. Seems those weren't shadows after all.
It was shade.
--J.P.
START THE NEW YEAR WITH PRAYFIT
January 6 marks the "official" nationwide release of PrayFit: Your Guide to a Healthy Body and a Stronger Faith in 28 Days. It's only days away, but it's been circled on our calendars for months. Now that it's here -- just in time for our season of renewal -- we hope (and pray) that you'll welcome this date with similar enthusiasm.
"We can't tell you how excited we are," says Jimmy Pena, founder of PrayFit. "It might not be the last fitness book you'll ever buy, but with today's steep decline of faith, we feel it's the one book this country needs more than ever."
This book is great for beginners, someone coming off of a long layoff, or even the seasoned athlete wanting to maintain his or her stamina. It's a bodyweight-only, at-home workout and devotional replete with nutrition tips and meal plans.
"You've got to pick one up for yourself and for a friend or loved one!" says Pena.
But PrayFit is much more than what fills those pages. Find out below how you can use PrayFit to make 2011 one for...the books!
>> LEARN: To learn more about PrayFit: Your Guide to A Healthy Body and A Stronger Faith in 28 Days, click here.
>> START: For a message from the founder and some tips on how to use PrayFit.com as an ongoing resource for your faith and fitness goals in 2011, click here.
>> SHARE: Build accountability into your program for the new year by starting your own fitness journal and engaging with other PrayFit users at our forums.
>> NETWORK: We're a faith and fitness community...and we're digital. "Like" us at the Official PrayFit Facebook page or "Follow us" on Twitter.
LEAVE 2010 BEHIND
December 30, 2010Read: Philippians 4 "Do not be anxious about anything, but in everything by prayer and petition, let your requests be made known to God." --Philippians 4:6
Earlier this year, my wife and I were planning a business trip. One thing on our list? A new suitcase. One that could hold my clothes, my computer...the kitchen sink. I needed the Rolls Royce of luggage. And guess what? I finally found it. We walked into a store and boom...there it was. With an overhead light shining down upon it, I could almost hear angelic music in my ears. I embraced it like a long, lost friend.
We left the store with confidence, and rather than take it back to the truck, I decided to simply pull it along with us. Besides, we had plenty of other stores to conquer, and I didn't mind everyone seeing my new baggage. They probably thought, "This guy's serious about his packing!" They'd be right.
Well, it didn't take me long to regret that decision. As we went from one store to the next, it became quite clear that maneuvering the USS Suitcase between people, aisles, dogs, strollers, cars and every other object was not a wise choice. Too far to turn back and plenty of stops yet to make, my shopping experience would have been so much better had I left my baggage behind.
You know, as we approach 2011, let's leave 2010 where it belongs: in 2010. Regrets? Disappointments? Do-overs? Let's leave them in the rearview. We have new mercies to live upon and fresh starts to finish. Our physical and spiritual health will be that much more enjoyable (and attainable) if we're not dragging last year into the next.
--J.P.
ACCOUNTABILITY STARTS HERE Start attacking your faith and fitness goals in the company of the PrayFit online community
We've spent the last few days gathering thoughts and goals, and now it's time to write them down in your PrayFit journal. You can tweak and tune as Monday approaches, but get organized now so you can hit the ground running next week. Fitness goals and faith objectives are all fair game in our forums. A great leader once taught me to "inspect what you expect," and keeping a journal allows us to do just that for ourselves. Each week you can inspect your work as you expect results. If you're not seeing the results you want, you can modify your methods for continuous change. It's all about progress and effort.
>> NEW TO THE FORUMS? If you aren't already registered for the PrayFit forums, click here.
>>ALREADY REGISTERED? If you're already registered but have not yet started a journal, you can create yours by visiting the Workout Journals section of our forums and clicking "New Topic" in the top left corner.
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
EXPIRES: 1/1/OF NEVER
August 26, 2010Read: Isaiah 40
"The grass withers and the flowers fade, but the word of our God will stand forever." --Isaiah 40:8
There's been a big to-do lately about the validity of expiration dates on grocery store items. Without anyone regulating the shelf-life of food, the business of labels is risky business.
But no matter how soon we buy something or how well we preserve it's freshness, time will eventually take its toll. Left to the elements, sooner or later, we discover what's foul -- and there's no mistaking when something's gone bad.
Truth be told, there's really nothing this life can offer that won't decay. Eventually, everything degrades, and thinking green won't be nearly enough to save the earth. Thankfully, God is imperishable and we are not the world. He stamps a "BEST LIVED BY:" on time itself. Not one thing about Him will ever get old or go bad. Not one promise, not mercy, and not anyone He calls his own.
--J.P.
FIT & BALANCED More times than not, our injuries are the result of improper training -- not necessarily in terms of improper form, but rather by not providing all of our bodyparts equal time under tension. Typically, we are more likely train the bodyparts we most frequently see in the mirror like our quads, chest, abs, shoulders and biceps. However, neglecting to train the back properly can cause undue torque on the shoulders. And not hitting the hamstrings can cause knee issues and low-back problems. So today's advice is to take a look at your routine to make sure you're training in balance.
If you have questions for the community of fitness minds here at PrayFit, head over to our boards and post a question, or leave one in the comments section below.
>> DO YOU HAVE A WORKOUT JOURNAL? If you're looking for a way to keep yourself more accountable, join the other PrayFit members who have started keeping track of their workouts at our forums. Sign up here. Already a member? Just start a new topic in the Workout Journals forum.