CALL HIM

November 22, 2010Read: Mark 10

"Jesus stopped and said, 'Call him.' So they called to the blind man, 'Cheer up! On your feet! He's calling you!' Throwing his cloak aside, he leaped to his feet and came to Jesus." --Mark 10:49-50

Most of us can't fathom what the blind man was going through that day outside of Jericho. What we do know is that he spent his days begging in the dark. In the verses leading up to this one, we learn he's rebuked and told to be quiet for calling out for Jesus. But nothing stirs the blind like a close encounter with a sight giver, and when Jesus finally called for him, he jumped.

Nobody knows what you're battling today either. Though your eyes may work just fine, things like family matters, school issues and work problems might be darkening your spirit and blinding you from all that God wants you to see. But whatever you do, don't sit there quietly. Despite what those around you might say, cry out for Him with every functioning sense, and then cheer up and jump to your feet. He's calling you!

--J.P.

PRAYFIT WORKOUT OF THE WEEK: Abs in 10

It's funny that while most people revile the thought of having to spend 30 minutes on an exercise bike, most will spend as long...as...it...takes...training abs. Folks will do reps until they cramp if it means having a flat, strong-looking midsection. Well, the good news is that abs training is more about the quality than the quantity of your sessions. Abs, mostly comprised of endurance-based muscle fibers, can quickly adapt to marathon crunch sessions. Your focus, then, should be on the accuracy of each move (are you doing it right?) and the intensity of each workout (how hard are you training?). This 10-minute session allows you to target all three areas of your abs with proven, easy-to-execute exercises.

Choose one exercise for each section to help target different sections of your abdominals. If you choose an exercise that requires resistance, select a weight that allows you to fail around 15-20 repetitions. If it's a bodyweight-only move, do as many reps as necessary until you reach failure and if you have time, repeat the cycle -- up to three times total. Perform this workout twice per week -- after weight training or on non-weight training days -- and, with a relatively clean diet, you should see results in no time!

Lower Abs Hanging Leg Raise Reverse Crunch Hip Thrust

Upper Abs Standard Crunch Lying Cable Crunch Machine Crunch

Obliques Crossover Crunch Woodchopper Decline Cable Twist

Core Plank

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FIT CITY

October 25, 2010Read: Philippians 4:8

Finally, brothers, whatever is true, whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable—if anything is excellent or praiseworthy—think about such things- Philippians 4:8

What does "fit" look like?

That was the question that came to mind as I delivered a message to Tyler's Fit City Challenge back in Texas this weekend. The great people of Tyler are reaching deep within themselves and are hitting the obesity epidemic head on. Their mission statement says it all: Making Tyler a "Fit City" one step, one bite and one health-conscious decision at a time. Someday, the city of Tyler will be the standard against which the surrounding communities will be judged. Amen, Tyler?

On my way back to the airport, we passed by Bergfeld Park where the challenge was held. And while all the booths, vendors and guest speakers were long gone, there were a couple of families enjoying the park. One family was throwing a ball around, and the other was on the swings. I wondered if it was part of their weekly routine or a brand new tradition; either would be fine with me.

Tyler...may God help us follow your lead in our homes and communities. You're the answer to my question.

--J.P.

WORKOUT OF THE WEEK: 10-Minute Abs & Core

Like we've said before, it's impossible to completely isolate any one portion of the abs or core musculature, but you can emphasize a section over another depending on the exercise. Today's 10-minute workout will hit your upper and lower abs, your obliques as well as your deep transverse abdominis with accuracy. We'll begin by hitting a common weakness, the lower abs. Then we'll move to the obliques and upper abs and close-out today's workout with the plank.

Exercise (emphasis)

Reverse Crunch (lower abs) Crossover Crunch (obliques) Standard Crunch (upper abs) Plank (transverse abdominis/core)

--Do a set to failure of each exercise, moving through the circuit without rest. Repeat the sequence for 10 minutes. Log the number of reps you get on each exercise as well as the number of times you are able to complete the sequence. Try this workout twice per week, aiming to beat the number of reps and total trips through the circuit each time. Remember that consistently challenging yourself to do better than you did last time is the only way to ensure progress -- something to think about if a stronger-looking midsection is your goal.

>> FIT CITY CHALLENGE: Check out the post-event coverage of the Fit City Challenge on the Tyler Paper.