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THE PRAYFIT DEVOTION

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Here I Am To Worship

"I will praise you, O Lord, with all my heart." --Psalm 138:1

Read: Psalm 138

Here I am to worship. If it's been a while since you've been to the gym, whisper it to the Lord as you open that door. If you're starting to walk after work with your spouse, pray it together as you take that step. Maybe you're about to take a swim, go for a jog or start your at-home DVD. Whatever the case, say it: Here I am to worship.

And as you do, remember -- it's not about the mirror, or lower bodyfat, or the muscle. Those things may happen, they may not. If they do, consider them gifts of obedience and blessings of diligence. But we believe it warms God's heart when we take care of ours. So go ahead. Lift, run, walk, swim, stretch. Have church. After all, you are a temple.

--Jimmy Peña

WORKOUT OF THE WEEK: Push-Up Practice The push-up is one of the most fundamental exercises you can build into your program for increasing upper body strength. But not everyone can hit the deck and give us 50. No matter where you are on the push-up power continuum, this scaled workout will allow you get better at it...fast.

>> Click here for the workout.

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Off You Go

"God doesn't call the qualified, He qualifies the called." I have always loved that saying. Story of my life. But what does it mean? Well, for me it means that God often calls us to do something that we may not feel equipped to do. Sometimes I think, "Who me? But Lord, that isn't what I am best at." Or so I think. I'm reminded of a few biblical examples of those who understood what it meant to be outside their comfort zones. (Moses, Peter, Mary Magdalene...) But when we're obedient, I believe those are the times we grow and are really used by Him.

Reminds me of my recent trip to Allaso Ranch, my amazing church's kids camp where I was a counselor. So many adventures and fun things to do, one of which was the zip line. As I stood in line with my 9-year-old daughter to fly high above the camp and across the lake, she was all smiles. I was smiling too but beneath my smile and sunglasses, I was scared. How is it that my 9-year-old daughter has no fear but me, a grown woman, is apprehensive?

So the guy tells us, "Just sit on the edge, let your legs dangle, lean over and off you go." I literally asked him, "Can you just push me?" (It seemed easier if the choice wasn't mine, but his) "No, you have to do it," he replied. "Ugh," I growled under my breath. I looked over at my daughter beaming at me from the other zip line, she was seated, feet dangling, just waiting for me. I flashed her a big grin, took a deep breath and off we went.

You know what? Experience of a lifetime. In my comfort zone? No. Worth the risk? Yes.

Outside of my comfort zone, I struggle. I sway back and forth between what is comfortable and what is good. It's a tug of war between my mind and my heart. Thankfully, God knows my heart, and He knows yours. He created us to be anything but mediocre, and He cares about the details of our lives. So today, I am going to move forward outside of my comfort zone, in obedience and in faith that the God of the universe has great things in store for me. He has them for you too. It’s His promise. So go ahead, sit on the edge, let your legs dangle and...off you go.

--Allison Earnst

PrayFit's contributing writer, Allison Earnst, is a fitness expert, motivator, competitor and mother of three. She's been featured in numerous magazines including FitParent, Natural Muscle and Oxygen magazine. She has shared her fitness story on Good Morning America, Extra TV and Lifetime's "The Balancing Act." You can visit her blog by clicking here.

3 WAYS TO CLEAN UP YOUR DIET With the abundance of nutrition information out there, it can be difficult to figure out where to start making changes. Too many steps explored, unfortunately, can sometimes lead to none taken. Here, we've boiled it down to three easy things you can start doing today to clean up your diet.

>> Dietary Do-Overs: 3 Steps You Can Take NOW

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Marching Orders

"When you hear them sound a long blast on the trumpets, have the whole army give a loud shout; then the wall of the city will collapse and the army will go up, everyone straight in." --Joshua 6:5

Read: Joshua 6

Joshua could relate to our steep challenges. His neck cramped as he surveyed the impregnable wall of Jericho. "Gonna need a bigger army," he whispered out of the side of his mouth. You might be saying the same about your predicament. Has your health retreated? Does something at school or work have you hoping for reinforcements? If so, stand next to Joshua as he listens to God's strategy.

"But the seventh day you shall march around the city seven times, and the priests shall blow the trumpets. Then the wall of the city will fall down flat."

"That's it?...That's the plan!?" I wonder if Joshua paused when he heard the order. After all, he was among men of war (v. 3) and probably dressed for the occasion. Not sure if he hesitated, but I know we sure do. When we have to respect a less than respectful boss, or when it seems the rules only apply to us, obeying God's marching orders is sometimes the last thing we want to do (or actually do), especially if we're ready to fight.

But we all know the story. Joshua's army walked around Jericho for seven days without making a sound or saying a word. Then when it was time: the trumpet, the shouts, and the walls came tumbling down. God's enemies might have laughed and scoffed for a week, but being obedient has never proved popular or easy, just effective.

So the next time we feel like taking the wall ourselves, let's wait with Joshua. He listened, walked without talking, then praised God on day seven. Sooner or later, like Jericho, the world will see we're not just walking in circles.

--Jimmy Peña

EXERCISE IN FOCUS: Bodyweight Squat

Many of our workouts here at PrayFit.com revolve around bodyweight training. Why? The reasons are numerous but this form of resistance training can be done by practically anyone, anywhere and at anytime -- no equipment or expensive gym membership necessary. But to get the most out of these exercises, it's important to become a student -- then a master -- of the fundamentals. Today, we take a look at the best lower-body exercise around: the squat.

TARGET MUSCLES: Quads, glutes, hamstrings

EXECUTION: Stand with your feet about shoulder-width apart, a light bend in your knees and your toes turned out slightly. Keeping your head neutral, abs tight and torso erect, bend at the knees and hips to slowly lower your body as if you were going to sit down in a chair. Pause when your legs reach a 90-degree angle, then forcefully drive through your heels, extending at your hips and knees until you arrive at the standing position.

>> For more exercise descriptions and videos, click here.

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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.

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A Dangerous Prayer

"Why did we ever leave Egypt?" -Numbers 11:20

Read: Numbers 11

Did you catch it? They actually missed prison. Not long after the Israelites met freedom, they actually longed for captivity. Behind bars they had no choices. As inmates, they had no responsibility. Even though they were trapped, they were warm, cozy, and full. Their prayer for freedom was a dangerous one. Nothing a generation in the desert couldn't answer.

What about us? When was the last time you and I prayed dangerously? About finances, a relationship...our health? See, once they were set free, the Israelites faced the need for obedience and responsibility; so do we. Folks, our bodies are merely tools, not finished products. Better fitness simply means better equipped. It's tough to visit the poor from the couch, and it's impossible to see the hurting in our own mirror. But we're warm, cozy, and full (even if of ourselves). (Note: this should speak to both the fit and the not-so-fit.)

If God allows us the opportunity for better health, what will we do with it? Will we sit? Focus on ourselves? Will we allow a generation to wander before we see health as a means of praise? If so, why did we ever leave Egypt?

Jimmy Peña

STUDY: HIGHER PROTEIN DIETS BETTER FOR BODY COMPOSITION

A new study in the Journal of the American Medical Association found that people who consistently consume more calories than they burn each day will lose lean muscle and accumulate body fat more easily if their diets contain too little protein and too much fat and carbohydrates.

The results of the study suggest that the minimum protein intake federal health officials currently recommend -- 46 grams per day for women and 56 grams per day for men -- may not be enough to maintain muscle mass in some people. The study participants needed to consume at least 78 grams of protein per day to avoid losing muscle.

>> For the full story from CNN, click here.

GEAR UP: Looking for PrayFit books, DVDs or apparel? You're just one click away. Visit the newly-designed PrayFit store by clicking here.

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IT'S OKAY TO LET GO

October 14, 2011Read: Exodus 4

"The Lord said, 'Throw it on the ground." --Exodus 4:3

Moses was reluctant to part with his staff, but when he finally laid it down in obedience, it became the rod of God. Abraham was asked to lay down his own son upon the altar, and Peter was asked to lay down his nets after catching nothing all night. I'm sensing a theme.

You know, we talk a lot about picking up the weights or picking up the pace in our pursuit of a fitter lifestyle, but God is honored most by what we're willing to lay down. And if we're obedient in the most difficult times, He'll bless us beyond belief. What are you holding that's keeping you from living a more abundant life either spiritually or physically? Whatever it might be, just know that Moses, Abraham and Peter know first hand that it's okay to let go.

--J.P.

RECOVER FASTER WITH R.I.C.E. Learn the basics of injury management to get back to your exercise program sooner

When you roll an ankle playing basketball or feel a pull in your hamstring during a sprint, do you wrestle over what approach to take? Is it heat? Or does ice work best? Should you just wrap it up tight and call it a day? If you can remember the term "RICE," you'll never go wrong with treating acute, soft-tissue injuries like strains and sprains. RICE is an acronym that stands for "rest, ice, compression and elevation," a fundamental injury treatment technique used in training rooms everywhere.

R - REST Forget about making tomorrow's pick-up game. Your body needs time to heal and complete rest is the only way to ensure that the injured soft tissue remains immobile until the pain has subsided and the majority of function has returned.

I - ICE We love to hate the cold stuff. Applying an ice pack to the area, usually for 20 minutes of each hour as soon as possible after the injury, helps to alleviate pain and swelling to the area. Care should be taken not to over-ice, as the extended restriction of blood flow can limit the delivery of nutrients and the elimination of waste from the injured area.

C - COMPRESSION Keeping a good elastic bandage on hand is a good idea if you're active, as this simple implement can help to further reduce inflammation. Wrap the affected area firmly, but not so much so that it is overly restrictive and never sleep with it on -- doing either can unnecessarily or dangerously interrupt important blood flow.

E - ELEVATION Gravity is your friend. If possible, keep the affected limb above the heart in order to reduce swelling and to improve the removal of waste products from the point of injury.

What about heat? From the above, you have probably deduced that most of these steps are designed to limit swelling and blood flow to the injury. Since direct heat increases circulation to the point of application, applying heat before swelling subsides (usually 48-72 hours) can be counterproductive, even if it offers some temporary comfort. To these steps, you can also add a non-steroidal anti-inflammatory (NSAID) such as ibuprofen which will further aid in pain management and the reduction of swelling.

>> For more on RICE, visit WebMD.

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SWING AWAY

October 5, 2011Read: Philippians 1

"For me to live is Christ, but to die is gain." --Philippians 1:21

Well, seasons come and go. Baseball seasons, that is. If you've followed PrayFit for any length of time, by now you know we're baseball people. And personally, I have a tradition. Each year, since I left high school, I call my little league coach on the first game of the year and whenever it could be the last. And yesterday, with my beloved Yankees facing elimination, I called coach. The same voice that comforted me as a 9-year-old, somehow does the same decades later.

Not sure if you can relate, but some days just feel like the last game of the season. Whether at work, school or in your quest for greater health, we often feel like one more strike and we're done. But friend, don't quit. Like Paul said, "For me to live is Christ, but to die is gain." Whatever we lose in obedience on earth, God has something better in mind, especially if it's our Game 7. So step out of the box, and call on Him. Hear His familiar voice. And if the sun comes up, it's not just another at-bat. It's God's sign for us to swing away.

--J.P.

THE DAIRY DEBATE

In "PrayFit: Your Guide to a Healthy Body and a Stronger Faith in 28 Days," we advocate a balanced diet that splits calories evenly between protein, carbs and fat. The diverse selection on the weekly menu includes plenty of milk, cheese, cottage cheese and yogurt, which has raised some eyebrows. While some suggest that dairy can contribute to inflammation and other allergies, the connection may be somewhat overblown.

"There is little clinical data showing a relationship between dairy and inflammation," says Jim Stoppani, PhD, senior science editor for Muscle & Fitness, FLEX and M&F Hers magazines and architect of the "PrayFit's" nutrition plan. "There is, however, a lot of research showing that dairy protein is one of the most effective for building lean muscle. That is not only important for aesthetic reasons, but for quality of life as we age. And since muscle mass is a metabolic tissue, it can help to further aid fat loss.

Stoppani concedes that dairy's bad rap isn't without cause. "Yes, there is some "evidence" to suggest that dairy products may be related to some inflammation. Again, there is not strong enough data yet to fully support this.  If it is a major concern for you, however, on any diet that recommends dairy you can simply replace any dairy foods with other protein choices, such as eggs, poultry, fish, or beef."

>> For more from Dr. Stoppani, visit his official website at www.jimstoppani.com. To try the PrayFit diet for yourself, pick up "PrayFit: Your Guide to a Healthy Body and a Stronger Faith in 28 Days" today at Amazon.

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LET LOVE BE LOUD

September 9, 2011Read: Matthew 6

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

We’ve been talking a lot lately about perspective, of balance, and the importance of our physical health as a means of praise. If the messages this week have 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 or through exercise, 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. We’re called to take care of the body that carries the soul, period; no need to add an exclamation point. Let's simply allow the byproducts of our obedience do the talking. Remember, a humble heart toward abundant health can be a high note of praise. Today, let your love for life alone be loud.

–J.P.

PRAYFIT: A WEEK IN REVIEW

>> Tuesday Somewhere between vanity and gluttony lies abundant health ALSO: 8 ways to eat better...forever

>> Wednesday Because Jesus said 'yes' to His hill, we can say 'yes' to ours ALSO: How many pounds per week should you expect to lose when training and eating healthy?

>> Thursday Have you been so caught up in the process of being healthy that you've forgotten about the purpose? ALSO: How water can be one of the best fat-burners you're not utilizing

 

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DROP IT

July 20, 2011Read: Exodus 4

"The Lord said, 'Throw it on the ground." --Exodus 4:3

Moses was reluctant to part with his staff but when he finally laid it down in obedience, it became the rod of God. Abraham was asked to lay down his own son upon the alter, and Peter was asked to lay down his nets after catching nothing all night.

 You know, we talk a lot about picking up the weights or picking up the pace in our pursuit of a fitter lifestyle, but God is honored most by what we're willing to lay down. What are you holding that's keeping you from living a healthier, more abundant life? Whatever it might be, just know that Moses, Abraham and Peter know first hand that it's alright to let go.

--J.P.

WORKOUT OF THE WEEK: Back Attack

Now firmly in the grasp of summer, most of us are suddenly concerned with our arms and stomachs -- bodyparts that are on display in every tanktop or swimsuit. But no matter the season, one of the most neglected parts of our training programs is the back. Because it's not something you see in the mirror everyday, it's easy to minimize it's importance in your training split. But training the back hard and often not only makes for a stronger, more eye-catching physique but a healthier one at that. Strengthening the muscles of the back makes you stronger at nearly everything else, not to mention "mundane," everyday tasks like sitting, standing and walking. Often, people find that by training their backs, they have less back, hip or neck pain. Go figure.

This week's workout is for the gym-goer who wants a great back workout using primarily cables, which challenge the back with constant tension throughout each move. The back is a tough bodypart but, if done correctly, it can be one of the most gratifying training sessions all week. So here we go. After a good general warm-up such as jogging or riding a stationary bike:

Lat Pulldown: A good place to start, hitting the upper lats primarily, but also serving as a great overall warm up). Reverse-Grip Pulldown: This brings the biceps into play to a greater degree, which is why you can move more weight on this version. And by flipping your grip, you increase the range of motion, shifting more focus to the lower lat area. Wide-Grip Seated Row: This move targets not only the upper lats, but also the middle back, including the rhomboids and middle traps. Swimmers: A bodyweight-only move where you lie on your stomach and extend your legs and arms up and down in a swimming motion,  stimulating the lower back with laser-like precision.

So do 3-4 sets of the first three cable exercises with 10-12 repetitions. On the swimmers move, do 3-4 sets of 15 repetitions (or 15 seconds of controlled reps per set). You can do all your sets for each exercise before moving on to the next exercise or, to add a cardio element, you can perform this in circuit fashion, going from one exercise to the next with little rest.

>> JOIN THE MOVEMENT: Thousands of people have changed their lives and bodies through the transformative power of a simple motto: "In Jesus' name, we train." Find out why so many have made PrayFit a part of their daily routines by clicking here. And, as always, we thank you for continuing to share PrayFit with others! Use the "Recommend," "Tweet" and "Share" features at the top of this page to broadcast this link to your social networks!

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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.

>> GIFT SHOPPING FOR DAD: Looking for a good Father’s Day gift? Visit PrayFit’s online store to pick up a hat, shirt, wristband or book for the dads in your life!

 

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MARCHING ORDERS

May 23, 2011Read: Joshua 6

Joshua could relate to our steep challenges. His neck cramped as he surveyed the impregnable wall of Jericho. "Gonna need a bigger army," he whispered out of the side of his mouth. You might be saying the same about your predicament. Does something at school or work have you hoping for reinforcements? If so, stand next to Joshua as he listens to God's strategy.

"But the seventh day you shall march around the city seven times, and the priests shall blow the trumpets. Then the wall of the city will fall down flat."

"That's it?...That's the plan!?" I wonder if Joshua paused when he heard the order. After all, he was among men of war (v. 3) and probably dressed for the occasion. Not sure if he hesitated, but I know we sure do. When we have to respect a less than respectful boss, or when it seems the rules only apply to us, obeying God's marching orders is sometimes the last thing we want to do (or actually do), especially if we're ready to fight.

But we all know the story. Joshua's army walked around Jericho for seven days without making a sound or saying a word. Then when it was time: the trumpet, the shouts, and the walls came tumbling down. God's enemies might have laughed and scoffed for a week, but being obedient has never proved popular or easy, just effective.

So the next time we feel like taking the wall ourselves, let's wait with Joshua. He listened, walked without talking, then praised God on day seven. Sooner or later, like Jericho, the world will see we're not just walking in circles.

--J.P.

WORKOUT OF THE WEEK: 10-Minute Abs

Here we go. Nothing better than a midsection blast to start the week. Even though you can't completely isolate any one portion of the abdominals, you can emphasize sections based on the way your body is moving. When you raise your upper body toward your legs, that works the upper abs. When you bring your legs toward your torso, you add greater stress on the lower portion. The double crunch -- one of the toughest abdominal movements you can do -- hits your abs from top to bottom. And when you do planks, where there's no movement at all, that hits the innermost core musculature, specifically the transverse abdominins.  So if you have 10 minutes to spare, let's work that tummy until there is none.

Reverse Crunch Traditional Crunch Double Crunch Plank

--Do all four exercises to failure in the order listed and repeat without rest. Try to repeat the cycle for a full 10 minutes. If you're up to it, repeat this workout once more during the week, allowing at least 48-72 hours to recover between sessions.

PRAYFIT SMALL GROUPS: Add some activity to your small group setting by infusing it with a little PrayFit. No matter the size of your group, you can get everything you need at the PrayFit online store. Books, t-shirts, hats -- all the tools to train and outfit your fitness fellowship! Order 20 shirts or more to receive a special small group rate.

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FIRE...PROOF

March 30, 2011Read: Daniel 3

"Then King Nebuchadnezzar leaped to his feat in amazement." --Daniel 3:24

Three young men, when faced with a stubborn king's order to worship a pile of gold or else face a fiery furnace, jumped 1) at the chance to serve God, 2) out of the way of peer pressure and 3) in front of the crowd.

Three young men had a defining moment. When tested, they knew God was all they needed. And since God's favorite place to run is to our rescue, He jumped in the flame with them. And if their bold faith wasn't enough to convince anyone they were serious, the fourth image with them in the flame was. Can't you just see King Nebuchadnezzar counting his fingers and squinting his eyes? "Wait, one, two, thr..."

But that's what God does. He shows up and leaves the naysayers in shock and awe. So today, when we're faced with a challenge or golden opportunity, let's remember two things: God is with us, and the world is watching.

So on the count of three...

--J.P.

FIREPROOF HEALTH

Friends and family, the time for half-measured health is over. If you're fighting your bodyweight, blood pressure or other health issues, you're not alone in the fire. With God, it's possible, and we're praying for you and applauding your heart to serve. If you're not fighting but should be, it's time to jump. Health takes sacrifice. Health takes guts. And in this day and age, it takes those who are willing to set themselves apart from the crowd. The phrase "God looks at the heart" can no longer be used as an excuse to abuse the body. But there is no tomorrow. If it's right to jump, it's right to jump today. Let the onlookers watch in amazement at just how serious you are.

Here are some ways to jump in the fire: Turn off the TV, computer and phone and take a walk outside with your family. Get up 10 minutes earlier each day to do bodyweight exercises in your living room. Push away from the table just a few minutes early.

But these are merely suggestions. We have to decide what we'll sacrifice, what we're willing to change in order to be better stewards of the physical gifts we've been given. And since God looks at the heart, that's probably the first place we need to start.

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BE HEALTHY, QUIETLY

March 8, 2011Read: Matthew 6

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

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. 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.

Push away from the table sooner, quietly. Turn the TV off earlier to go outside, quietly. Praise God with your health, quietly.

--J.P.

STUDY: A SWEET RISK

One of the most common obstacles that people cite in their quest for healthier living is an inability to shake their soda habit. While it's pretty widely known that having these sugar-laden drinks on a regular basis can lead to excess calorie consumption, huge swings in energy and cavities, new research is suggesting that such beverages can also be a danger to your heart health.

Professor Paul Elliott, senior author of the study, from the School of Public Health at Imperial College London, said: "It's widely known that if you have too much salt in your diet, you're more likely to develop high blood pressure. The results of this study suggest that people should be careful about how much sugar they consume as well."

His study, published in the journal Hypertension, did not examine the mechanism that might link sugary drinks with blood pressure. However, the researchers suggest that raised uric acid, which has been linked to sugar-sweetened beverage consumption, might raise blood pressure by reducing the levels of nitric oxide, a chemical that relaxes the lining of the blood vessels.

Want an easier way to reduce your risk of hypertension and to keep your waistline in check? Drink more water and limit your soda consumption to special occasions.

Source: Imperial College London

Related Story: High blood pressure linked to high-sugar diets

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BE HEALTHY, QUIETLY

December 13, 2010Read: Matthew 6

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

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. 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.

Push away from the table sooner, quietly. Turn the TV off earlier to go outside, quietly. Praise God with your health, quietly.

--J.P.

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.

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"YA GOTTA HAVE GANAS"

November 29, 2010Read: 1 Samuel 16

“Man looks at the outward appearance, but the Lord looks at the heart.” –1 Samuel 16:7

Earlier this year, I had the honor of spending some time with the leaders of the Boys and Girls Clubs of El Paso – an amazing group of people that I promise you’ll hear more about in the months ahead. And while touring one of the facilities, a teenager’s t-shirt caught my attention. It read, “Hay Que Tener Ganas.” As I read it out loud, I was given a shrug and a head tilt, “Ya gotta have heart.” (And mine stopped). To say the moment motivated me would be like saying Picasso painted or Mozart made music; an understatement to say the least. And as it turns out, it’s their motto.

So because of those kids, that’s our focus today. How we take care of the bodies God gave us is a heart issue, is it not? At PrayFit, we believe how the body responds in weight loss is merely a byproduct of obedience. It’s the daily diligence to eat right and exercise that takes true desire and guts. The kind of guts Omar, David and Clutch showed me this year. “They’re the true dreamers” — something I think their director, Mrs. Maldonado, would be the first to point out.

--J.P.

PRAYFIT IN EL PASO DEC. 2: If you’re in the El Paso area on December 2, please visit us at the El Paso Museum of Art for their 3rd Annual Fund Raising Gala. PrayFit will be on hand to support their efforts and also to begin the PrayFit book tour. If you’re unable to attend, please visit the El Paso Boys and Girls Clubs to donate to a great cause.

PRAYFIT WORKOUT OF THE WEEK: Push-Ups & Sit-Ups Herschel Walker, the famed NFL running back, would be proud of today's workout. He was notorious for training using just his bodyweight to craft his strong, lean physique. This week's workout is an upper body-and-abs thrasher. Just 10 minutes of work is all you'll need for this one. Perform one minute of each exercise then move to the next one, resting only as long as it takes to get into position. Try to get as many reps of each move as you can each minute, logging your total reps and striving to beat that number in each workout this week. Newbies should try two workouts, 3-4 days apart. Intermediates can try an every-other-day approach for three or four workouts total and advanced trainers can perform this mini routine five days straight.

Decline Push-Up (feet elevated on a chair, sofa or bench) Reverse Crunch Standard Push-Up Standard Crunch Incline Push-Up (hands on a bench, chair, sofa or wall) Double Crunch Decline Push-Up Double Crunch Standard Push-Up Reverse Crunch

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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!

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"YA GOTTA HAVE GANAS"

September 7, 2010Read: 1 Samuel

"Man looks at the outward appearance, but the Lord looks at the heart." --1 Samuel 16:7

Last week I had the honor of spending some time with the leaders of the Boys and Girls Clubs of El Paso -- an amazing group of people that I promise you'll hear more about in the months ahead. And while touring one of the facilities, a teenager's t-shirt caught my attention. It read, "Hay Que Tener Ganas." As I read it out loud, I was given a shrug and a head tilt, "Ya gotta have heart." (And mine stopped). To say the moment motivated me would be like saying Picasso painted or Mozart made music; an understatement to say the least. And as it turns out, it's their motto.

So because of those kids, this week is all about that very thing. How we take care of the bodies God gave us is a heart issue, is it not? At PrayFit, we believe how the body responds in weight loss is merely a byproduct of obedience. It's the daily diligence to eat right and exercise that takes true desire and guts. The kind of guts Omar, David and Clutch showed me last week. "They're the true dreamers" -- something I think their director, Mrs. Maldonado, would be the first to point out. JP

PRAYFIT WORKOUT OF THE WEEK: BACK This workout is made up of the tried-and-true basics of back training, from the strength-and-power staples like the bent-over row and deadlift to the challenging simplicity of the traditional pull-up as an intense finisher. If you prefer, you can switch the order of the row and deadlift from workout to workout, which means that both exercises get the benefit of going first when you’re freshest and have the most energy to lift heavy poundage. Same idea goes for the wide-grip pulldown and seated cable row. Post your experiences to the comments section below, or in the forums.

Exercise                                              Sets     Reps Bent-Over Barbell Row                    5          6, 6, 8, 8, 10 Deadlift                                               4          6, 8, 8, 10 Wide-Grip Pulldown                         3          10, 10, 10 Seated Cable Row                           3          10, 10, 10 Pull-Up                                                2          To failure

>> PRAYFIT IN STYLE: If you want to be fit and faithful, you may as well look the part. Pick up PrayFit shirts, polos, hats and wrist bands by clicking here!

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