Since 2009
THE PRAYFIT DEVOTION
Hope Does Not Disappoint
"Hope does not disappoint." --Romans 5:5
I've always loved today's verse. Read it again. I've purposefully held out the surrounding verses, because I want to focus on this phrase for a second. See, when the world mentions the word "hope," its tone is usually one of question or doubt. I hope I get an "A". I hope she likes me. I hope nobody notices. I hope....
Well, the Bible says that strength comes to those who hope in the Lord. No question there. No sign of doubts. It's a done deal. Why? God...will...come...through...for...us. How do we know? He died for us. That's why Paul said in Romans 15, "May the God of hope fill you with joy and peace." Look up and read the verse again out loud.
Are you in need of a sure thing? When dreams allude us and people fall short, and all we want is a glimmer:
"We know that suffering produces perseverance; and perseverance, character; and character, hope. And hope does not disappoint us, because God has poured out his love into our hearts by the Holy Spirit, whom he has given us." --Romans 5:3-5
It's the ultimate catch-22. If we invite the God of hope into our hearts, He delivers it on impact.
And you know what they say about hope.
--Jimmy Peña
DID YOU KNOW? There are two times of the day when simple (fast-digesting) carbs, such as white bread and sugars, are less likely to impact your waistline: first thing in the morning and after a hard workout. During sleep and exercise, your body burns through stored sugars, leaving you in something of a carb deficit. At most other times of the day, excess carbs or fast-burning carbs are more likely to result in stored body fat.
(Page 59, The PrayFit Diet)
WORKOUT: PRAYFIT 33
We've been talking a lot about nutrition lately and we hope that you are all enjoying the abundance set forth in The PrayFit Diet. But if you're looking for workouts that can truly send your results off the charts, we've got just the thing. Either of PrayFit's two at-home workout DVDs can help you build strength and burn body fat, taking greater advantage of the food prescriptions we lay out in The PrayFit Diet. Try this sample workout, led by Jimmy, then pick up your DVDs to help accelerate your results by clicking here.
Be Still and Run
"Be still and know that I am God.""Let us run with perseverance the race that is set before us."
Read: Psalm 46, Hebrews 12
If you've ever watched a track meet on TV, you've noticed that as the runners enter the starting blocks, there's a moment of absolute silence. After the athletes find their place, they kneel, bow their heads, then -- pow! -- off they go.
Well, if you're new to PrayFit, we're a lot like that. In a sense, we represent two bookends of the day -- stillness and movement in one. We believe God was as serious when He said "be still" as He was when He said "run the race." And at PrayFit, we take these orders both literally and figuratively.
So welcome to the start of a new day. Find a good place to kneel, bow your head and run.
--Jimmy Peña
RECIPE OF THE WEEK: Banana Bread
The smell of a still-baking loaf of banana bread is an olfactory experience that we at PrayFit do not take lightly. Only we know all too well how dangerous this indulgence can be if eaten by the loaf instead of by the slice. Luckily, PrayFit contributing nutritionist Dana Angelo White, MS, RD, ATC, knows how to take the sugary sting out of banana bread without sacrificing flavor.
"There’s no better way to use over-ripe bananas than banana bread, but all the butter and sugar in traditional banana bread recipes can clobber you with calories and fat," she says. "Use our tips to make this breakfast classic more figure friendly."
Nutrition Facts There’s a lot of variation in the nutrition info for banana bread recipes. Those made with butter and eggs come out higher in unhealthy saturated fat and cholesterol, while those made with vegetable oils are still high in fat and calories, but contain more heart-healthy fats. On average, most breads come out to 110 calories and 4-5 grams of fat per ounce — and slices can vary from anywhere from 2-5 or more ounces.
Lighter Options There are numerous ways to tone down your favorite recipe. Try a couple of these easy fixes:
>> Bananas add moisture and sweetness so you can cut back on the fat and sugar. Try using 25 percent less fat and sugar than your usual recipe calls for. >> Applesauce or apple butter can also help replace the fat and added sugar. >> Downsize the portions to muffin or mini-muffin pans. >> Cut a standard loaf pan sized-bread into 12 slices. >> Make a cholesterol-free version using canola oil, apple butter and soy milk. >> Nuts and chocolate chips are great add-ins, but keep portions to no more than one tablespoon per serving.
Dana Angelo White, MS, RD, ATC, is a registered dietitian, certified athletic trainer and owner of Dana White Nutrition, Inc., which specializes in culinary and sports nutrition.
HE UNDERSTANDS
November 18, 2011 Read: Hebrews 12
"Therefore, since we are surrounded by such a great cloud of witnesses, let us throw off everything that hinders and the sin that so easily entangles, and let us run with perseverance the race marked out for us." -- Hebrews 12:1
I think God understands the marathon. Many people will tell you that a marathon is all about the journey, the memories. Well, yes and no. While the memories have their moments, what awaits us at the end is really what it's all about. I mean, I loved the music at mile 12, but I didn't hang around for an entire song. It played, not so much that I would enjoy, but more so that I would endure.
When I began the race, I had a running partner as well as a dedicated pacer (the pacer's name was Paul, by the way.) But as you learned this week, a little over midway through the race, my body started to fail me. And when the partner and pacer ran ahead, I had to slow down. But had that not happened, I would have missed the blind man with his guide, and the woman in the wheelchair with no legs. And yes, I would have missed the two men who led me my last few miles of the race. Two men wearing identical shirts; bright yellow jerseys with black letters. Unmistakable to me. Not so much for the color combo, but for the words on their backs. On one shirt, "Father", and on the other, "Son". Oddly enough, the only comfort I could muster at the time was written on the back of two strangers.
The journey is one thing. But while our bodies fail us, friends leave us, and pacers lose us, the only real comfort is who we follow to the finish. I think God understands the marathon.
P.S. At dinner that night, I watched a lady limping her way through a restaurant. As she passed our table, I said, "Congratulations". Surprised, she thanked me. Hmm. You can always tell the runners. You can see it in their walk.
--Jimmy Pena
WEEK IN REVIEW
Faith
>> FOREVER ROAD: Each step is worth it when we remember who awaits us in the end
>> WHATEVER YOU DO: No matter how painful the pace, keep going
>> TRACKING NUMBERS: Following the steps of the one who's already won the race
>> TIRED OF RUNNING: His favorite place to run is to our rescue
Fitness
>> RUNNER'S RESOURCES: Our favorite digital haunts for running advice
>> SPEED TRICK: A surprising benefit of running sprint intervals
FOREVER ROAD
November 14, 2011 Read: James 1
"Blessed is the man who perseveres under trial, because when he has stood the test, he will receive the crown of life that God has promised to those who love him." --James 1:12
Queensboro Bridge. Halfway through the New York City Marathon is both where this entry was written, and where my race actually began. Nearly two months of ultrasound and countless hours of therapy weren't enough to convalesce my troubled hamstring. And with 12 miles -- or roughly 24,000 steps left to go -- the grand, lofty notion of taking just one more was in question. So I wrote this entry.
In as much time as it took a thousand runners to pass me by, I wrapped my leg in a makeshift tourniquet using stored gauze, and as many white flags as I could find in my heart. If there's one thing this most novice of runners quickly realized on that bridge, was that the next step was as necessary as the eventual stride that would be needed to cross the finish line. So this week, we'll run the Boroughs together. If you recall, in the days before the race I asked God to open the eyes of my heart, and I promised you I'd write down what He showed me. Well, He kept His promise, and I wasn't about to break mine.
Friends, life is simply a bridge. Work, school, money, health...all mere mile markers that remind us that we're in a race. And while we don't compete against one another, I think sometimes the most daunting of life's fights occurs when we're surrounded by fellow runners. Fellow runners who are - by nature - each hamstrung by something, and fighting to turn another corner down Forever Road. Let's remember that each step is worth it if we know Who awaits us in the end. --Jimmy Peña
WORKOUT: RUNNER'S RESOURCES
Some may think that running is simply a matter of putting one foot in front of the other. To others, no performance tip is insignificant. In either case, running is an activity that can be improved upon, provided that you have the proper coaching. Build a stronger stride, better endurance, a leaner physique and a runner's heart by bookmarking some of these trusted resources on the web. Enjoy your runs this week and remember to post your distances to your workout journal on the PrayFit forums.
MarathonRookie.com: Tips for novices looking to enter half- or full-distance marathons
Jeff Galloway.com: Practical training tips from one of the industry's top coaches
Mapmyrun.com: Track your distance runs with this easy-to-use mapping tool
Josh Cox: Christian ultramarathon runner, TV personality, author and believer
26.2...THE FINISH
July 19, 2011Read: 1 Corinthians 9
"Do you not know that in a race all the runners run, but only one gets the prize? Run in such a way as to get the prize." --1 Corinthians 9:24
Twenty-six miles. Well, 26.2 to be exact. Driving back from San Diego, Loretta checked the online results for her first marathon. The four hours and 14 minutes it took her to run a little over 26 miles represented the culmination of countless days and weeks of preparation and sacrifice. And for a non-runner like her husband, it represented four hours and 14 minutes of pride and excitement.
Finding my perfect place on the course, I hunkered down. With camera in hand, I anxiously awaited the love of my life to turn the corner and head for home. And as I waited, I took some notes. It just so happens that a marathon is to a fitness writer what a farmer's market is to a chef; plenty of ingredients from which to choose.
Oh, and yes, Loretta turned the corner indeed. Just like I knew she would. With a flushed face, she put one foot in front of the other and ran right to me. Well, she finished the race, of course, but I took her home. All things being equal, somehow I think God understands the marathon.
--J.P.
FIT FEEDBACK
This week we're going to talk about the marathon (inspired by a PrayFit member's encouraging e-mail today) and it sparks a good question: What is your sport of choice? What do you enjoy doing to stay in shape and, more importantly, what kinds of things would you like us to focus on here at PrayFit? Walking, running, lifting, swimming, diets, recipes? Tell us in the comments section below. We are here to help you get closer to the Lord and healthier in the process. And finally, we're scheduling church visits around the country beginning September. Please talk to your pastor about PrayFit founder Jimmy Pena speaking at your church or community center and have them contact us direct at [email protected]. We'll look forward to hearing back from you!
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
SPECIAL FORCES
January 17, 2011Read: Psalm 18
"He rescued me from my powerful enemy, from my foes, who were too strong for me." --Psalm 18:17
During a recent trip, I met an incredible individual. Today he's a successful businessman, but years ago he was invisible. A former member of the elite Delta Special Forces, he was trained in the dark arts of hostage rescue. They had one primary mission: To get behind enemy lines, set captives free and bring them home.
He explained that just to be considered for Delta, he was dropped into unfamiliar territory and instructed to get from point A to B as fast as possible which often took days. At each checkpoint, he had no idea if he had reached it in time or how many more days were left in the test. Along with discouragement to continue, all he was given was a new destination and the opportunity to quit.
As he talked, my mind wandered. Our life can sometimes feel like that selection process. We're dropped into unfamiliar territory, discouraged daily, without knowing when it all will end. But we'd be wise to remember that with Jesus in our hearts, we've already been rescued. Unnoticed and disguised as a human, He stepped onto foreign soil to set us captives free. Because He did, we don't quit.
--J.P.
WORKOUT OF THE WEEK: Full-Body Dumbbell Blast
While bodybuilders tend to specialize, training individual bodyparts on certain days of the week, there are a great many people who are forced to multi-task. Short on time but high on motivation, some prefer to get as much done as they can, in as little time possible. This short, full-body workout, which requires little more than a set of dumbbells and some floor space, will call your entire musculature into play in 10-15 minutes.
Using the same light-moderate pair of dumbbells, go from one exercise to the next without rest. Simply do as many reps as you can of each exercise. After the last exercise on the list, go ahead and rest 2-3 minutes then go through the circuit again, for a total of three times maximum. You can perform this workout 2-4 times per week, depending on experience.
Dumbbell Squat to Overhead Press Dumbbell Squat to Upright Row Two-hand Bent-Over Dumbbell Row Dumbbell Curl Floor Dumbbell Chest Press * Weighted (Dumbbell) Crunch
* Feel free to substitute dumbbell bench press if you have a bench available.
>> FEATURED WORKOUT JOURNAL: TrooperG | Running + PrayFit