Be Healthy, Quietly

“Be careful not to practice your righteousness in front of others to be seen by them. If you do, you will have no reward from your Father in heaven.” --Matthew 6:1

Read: Matthew 6

We’ve been talking a lot lately about the importance of our physical health as a means of praise, and if that has reached your heart, we’re so blessed. If the mere prospect of a new day is reason enough to praise God with smarter choices at the dinner table, then great. Because you’re right…it’s not about the body.

With that said, perhaps the challenge is to be healthy, quietly. In truth, if our health is praise, there’s no need for a declaration of independence from a sedentary lifestyle, and no need to sound the alarm against a less-than-stellar diet. No speeches, no “look at what I’m doing for God” announcements. Practice modesty. We’re called to take care of the body that carries the soul, period. So let’s allow the byproducts of our obedience do the talking.

--Jimmy Peña

WORKOUT OF THE WEEK: Bolder Shoulders in 10

People’s motivations for exercise may vary but the desire for stronger, better looking or just plain healthier shoulders is pretty universal. This complex joint possesses of the most delicate and amazing musculature in the entire body, which is to our benefit because that allows for a variety of ways in which they can be trained. For this quickie shoulder routine, which will walks the line between strength and endurance, grab some light dumbbells or even a pair of soup cans. Trust us, this won’t take much weight. If you need a shoulder smash — a new challenge to set the foundation for a remade set of deltoids — then this week’s 10-minute workout is just for you.

A good warm-up is always important but it could be argued that it is most important on shoulder day. The wide range of motion with you shoulders is maintained by several small muscles that can injure easily if not properly prepared for the work ahead. For this, or any other shoulder routine, follow the prescribed warm-up as the bare minimum of your training prep.

Warm-up | Raise your arms out to your sides until they’re parallel with the floor. Make small circles with your arms for 1-2 minutes. Without rest, go right to into this routine. Rest as little as possible as you go from one exercise to the next.

Using your soup cans or light dumbbells: Lateral raises for 1 minute Alternating straight punches for 1 minute Front raises for 1 minute Alternating straight punches for 1 minute Bent-over lateral raises for 1 minutes Alternating straight punches for 1 minute Overhead presses for 1 minute Alternating straight punches for 1 minute

–To keep your alternating straight punches effective, simply focus on punching to full extension at eye level or just above.

>> DVD: have you committed to taking the 33-Day Total Body Challenge? Learn more by clicking here.

THE MECCA

November 8, 2010Read: Genesis 11

"Then they said, 'Come, let us build ourselves a city, with a tower that reaches to the heavens, so that we may make a name for ourselves and not be scattered over the face of the whole earth.'" --Genesis 11:4

Earlier this year, I spent a day directing a photo shoot at Gold's gym in Venice, Calif., arguably the world's hub for bodybuilding and fitness. No longer in the the magazine business, the spectacle was eye-opening. Above the over-sized mirrors are the words "THE MECCA," the massive letters easily 10-feet tall apiece. And if you look around the room, the word is as appropriate as it is misleading, because many  in the mirror really do believe they've arrived.

At PrayFit, our mission toward greater health and fitness is all about obedience, not perfection. Our mantra is that it doesn't matter how big we get in life, but that embracing our smallness is what matters most. Remember we serve a great, big God, which makes us no match and a perfect match all at the same time. For that reason, it's only after He's arrived, that we'll ever be able to claim the same.

--J.P.

WORKOUT OF THE WEEK: IT'S LUNGE TIME

So you've got 15 minutes either before work, at lunch or right after work and you wanna train your lower body with no equipment. No sweat. Well, kinda. Hit these exercises with very little rest between them, and get right back to your day. Do each move to absolute failure -- the point at which you can no longer complete reps with good (or decent) form -- then move to the next one. If you have time, go through all of them again. And while all three moves are bodyweight driven, weight can be added to each to increase intensity. Not sure how? E-mail us at [email protected] or ask other readers on the PrayFit forums.

Sissy Squat Rise onto your toes, grasping a support for balance. Bend your knees and let them extend out in front of you, leaning back as you descend keeping your body straight from knees to shoulders. At the bottom, simultaneously push through your toes and drive your hips forward and up.

Wall Squat Lean against the wall with your back flush against it, your legs bent at 90-degrees and your eyes focused forward. Hold that position as long as possible.

Alternating Lunge Step forward with one foot. Bend both knees to lower yourself, making sure your front knee doesn’t pass your toes. Stop just short of your rear knee touching the floor and reverse directions, driving through the heel of your forward foot to return to the start.

>> IN THE NEWS: Congratulations to PrayFit endorser Robert Guerrero for his 10-round unanimous decision over Vincente Escobedo on Saturday.

>> STUFF A STOCKING: "PrayFit: Your Guide to A Healthy Body and A Stronger Faith in 28 Days," is the perfect gift for anyone looking for a renewal of faith and fitness. The book includes 56 days of daily devotionals, complete exercise programs for beginners and intermediates, as well as full meal plans to speed results. Order a gift today or pick one up for yourself by heading to Barnes & Noble or Amazon today!