Since 2009
THE PRAYFIT DEVOTION
FIT EXAMPLE
July 5, 2011Read: 1 Corinthians 11
"Follow my example as I follow the example of Christ." --1 Corinthians 11:1
Quote of the Week
"Good or bad, may we never let our fitness be a distraction from our witness."
--J.P.
What are your faith and fitness goals for the second half of the year? Let us know in our comments section below.
WORKOUT OF THE WEEK: MASTERING THE PUSH-UP
A few days ago, we got a question about the push-ups in Week 2 of our book, "PrayFit: Your Guide to a Healthy Body and a Stronger Faith in 28 Days." Whether you're new to the exercise or you're a seasoned athlete, the push-up is a tough but fantastic exercise that targets your chest, shoulders, triceps and to a lesser extent your core musculature. So mastering it, even through the initial road bumps, is a good idea.
(NOTE: If you have pre-existing limitations or joint issues that prevent you from performing the push-up or even the less difficult incline push-up, modify the activity however necessary. And remember, always consult your physician before attempting a new exercise routine.)
>> Try this. Begin your push-ups in standard position and perform as many as you can -- even if it's just a few. Then, when you can no longer do push-ups in this position, move to the modified version, where you let you knees rest on the floor. When you fatigue at the modified version, you can continue with incline push-ups, where your hands rest on an elevated surface such as a table, chair or low wall.
Rest only as long as it takes to get into position for the next move. After complete failure, rest 1-2 minutes and then repeat the sequence or move to your abs or even additional cardio. Be sure to record your effort, then beat that performance the next day and for the rest of the week.
POWER & STRENGTH
June 6, 2011 QUOTE OF THE WEEK
"We can be tired, weary and emotionally distraught, but after spending time alone with God, we find that He injects into our bodies energy, power and strength."
--Dr. Charles Stanley
WORKOUT OF THE WEEK: Strength & Cardio
Changing your body for the long term is due in large part to exercise selection and workout intensity. And if you're looking to strengthen, tone and build your heart health, this workout gives you a full dose of training for the week.
We're going to hit your upper and lower body using just your bodyweight in just a few minutes. We'll also work some high intensity cardio in the same spot to get the blood pumping and heart stronger. Once you go through the sequence, feel free to go through the exercises a second time. Remember to take each exercise to exhaustion unless otherwise noted and perform the workout 2-3 times per week for maximum results.
Walk in place - 1 minute Bodyweight squat - 1 minute Jump squat - to failure Stationary (isometric) wall squat - to failure Push-up - to failure Plyometric push-up - to failure High knee running in place - to failure Jumping jacks- 1 minute Walk in place - 1 minute
>> For details on how to perform many of PrayFit's core exercises, click here.
STEPPING STONE
April 11, 2011 Quote of the Week
"What do you do when disappointment comes? When it weighs on you like a rock, you can either let it press you down until you become discouraged, or you can use it as a stepping stone to better things." --Joyce Meyer
WORKOUT OF THE WEEK: Legs, Triceps, Abs
You may see the bodyparts listed and think that we're going after vanity muscles with this workout. That is not entirely untrue, but your legs, triceps and abs aren't just showcase parts of your anatomy. Training your legs regularly and with intensity can help you to drastically change your overall body composition for the better because they represent such a large portion of your overall musculature and more muscle means more calories burned. Triceps, which tend to be a trouble area for women, represent a good 2/3 of your upper arm mass so attacking them with rigor means better, stronger looking arms in the long run. And by including your abs in this workout, you're fortifying your body against lower back injury and building greater core strength for virtually every other activity that your week can throw at you. See? We're not being superficial -- you will just happen to end up looking better for working these bodyparts.
>> Workout Anatomy: Both the bodyweight squat and the lunge are compound (multi-joint) exercises that target the quadriceps, glutes and hamstrings. Adding a plyometric or "jump" quality to them helps target fast-twitch muscle fibers, which are responsible for powerful movement -- the more you zero in on these fiber types, the more likely you are to sport a set of tight, toned legs.
After legs, you'll take to the close-grip push-up to train your triceps. But to elicit the burn that is the sign of progress, you will superset this exercise with triceps dips. (Note: If you don't have a bench you can use the end of the couch.) You'll finish the workout with three sets of double crunches, which addresses both your upper and lower abs. Do as many double crunches as possible in each set.
>> Performance: This workout is about quality, not quantity. After a two minute warm-up -- running in place or doing jumping jacks will suffice -- you'll simply perform as many of each exercise as you can to failure before moving on to the next. Failure is the point at which you can no longer complete reps with good form. Get through all the legs exercises, noting how many of each rep you performed, and rest 1-2 minutes. Next, you'll do your supersets of close-grip push-ups and bench dips, doing as many push-ups as you can of each before moving on to the bench dips. Rest no longer than a minute between supersets and repeat it twice more before finishing with three sets of double crunches. Click selected exercises below for video demonstrations and exercises.
Legs: Bodyweight Squat Jump Squat Lunge Jump Lunge
(Rest 1-2 minutes)
Triceps: Close-grip push-up -superset with- Triceps Dips
DING, DING: This weekend, PrayFit endorser Robert Guerrero added two titles to his resume, overcoming the rough-and-tumble style of Australian-born Michael Katsidis to claim the vacant WBA and WBO lightweight titles. Guerrero took some tough shots but was in control throughout the fight, scoring a unanimous decision from the ringside judges. Guerrero, who wore PrayFit.com on his trunks for the bout, is now poised for a super-fight against Juan Manuel Marquez in the summer or fall.
“Being a big believer in Jesus Christ, PrayFit gets me on track to start my day off in the right direction. In boxing there is no room for error. You have to be not only be physically prepared but spiritually strong as well.”
–Robert “The Ghost” Guerrero, 3-Time Boxing World Champion
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NO BETTER PLACE
April 4, 2011 Quote of the Week:
"There's no better place to be on earth than on the road that leads to heaven." --Steven Curtis Chapman
Workout of the Week: Test Yourself
Spring is a great time to test yourself on your strength, power and endurance levels. And the simpler the better, so nothing too fancy. All we're going to do are a few exercises to exhaustion, a bit old school if you will. The jump squat, push-up (modified or standard), double crunch, and the plank (for time).
Do as many jump squats, push-ups and double crunches as you can with good form. Mark that number. When it comes to planks, hold the plank for as long as you can and record the time when you reach failure. You can repeat the four exercises as many times as you want or have time for and record the total number of reps per round. Keep that number handy for next time.
Welcome to Monday. In Jesus' name.
JP
DEFENDING A LION
March 28, 2011 Quote of the Week
"The word of God is like a lion. You don't have to defend it. All you have to do is let it loose, and it will defend itself." --C.H. Spurgeon
10-MINUTE WORKOUT: Abs and Calves
Today's workout will hit your midsection and your lower legs quickly and effectively. Even though you can't completely isolate any one portion of the abdominals, you can involve one section over another based on angles and which portion (upper or lower) of your body is moving at one time. As far as your calves, the standing calf raise targets the gastrocnemius, tthe larger, diamond-shaped muscle atop the smaller, deeper, soleus muscle.
We're going to simply hit the lower abs, upper abs then both simultaneously with three simple moves. Take each set to failure.
ABS Reverse Crunch | Focus: lower abs Standard Crunch | Focus: upper abs Double Crunch | Focus: Upper + lower abs
>> For descriptions and video demonstrations of these abdominal exercises, click here.
CALVES Standing calf raise | Focus: Gastrocnemius
--Rock back on your heels then up onto your toes at a steady pace. Squeeze your calves at the top of each rep. Shoot for 100 reps without stopping (or until failure). Rest briefly and repeat.
>> Want more workouts? Click here for a library of 10-minute routines.
PRAY BIG
March 21, 2011 "Pray big and give God the ball. He can make our impossible shots with our eyes closed."
--Jimmy Pena
Workout of the Week: Push/Pull
Workouts come in many shapes, sizes and styles. But if you're a traditional weight training kind of gym-goer, you may want to try this 20-minute upper body workout. By training opposing muscle groups in succession, you'll be able to condense your workout while maintaining higher levels of strength from your first rep to last.
What works best for you in this case is the fact that a muscle will be stronger if its antagonist, or opposing muscle group, is contracted immediately before it. Not many techniques in the gym allow for a particular muscle to be able to make a gain in strength by indirect means like the push-pull routine. So if you do a bench press followed by a bent-over row, you’ll be stronger on the bent-over row and vice versa. The reason behind the increase in strength of the second muscle group is because there is an innate limitation of an agonist by its antagonist.
When training opposing muscle groups in this fashion it’s important to not take the first exercise to failure. Doing so will not allow you to benefit from the technique with as much success. Rather, the first exercise in the superset should be done with lighter weight with 3-4 reps. Then you rest about a minute before beginning the next exercise, increasing the weight for a heavy set (4-6 reps for example).
Exercise Incline Bench Press and High Row Barbell Overhead Press and Lat Pulldown Decline Bench Press with Low Row Triceps Pressdown and Cable Curl
Note: Do four sets of each superset, performing 3-4 reps of the first exercise and 6-8 reps of the second exercise.
Please email us questions at [email protected] or make your comments here! For more workouts, visit our FITNESS page.
I AM...YOUR SOLUTION
March 7, 2011 Quote of the Week:
"Some leaders say, 'Don't bring me problems, bring me solutions.' God says, 'Bring me your problems, I AM your solution."
--J.P.
Workout of the Week: Build & Burn
This start-of-the-week workout will have you building strength and burning fat in only a few intense minutes per session. Grab some open space and some dumbbells or heavy soup cans if you have them. After a 5-minute warm-up, you'll get to work with this total-body blast, starting with legs. You then move to back, shoulders and arms and finish the circuit on the floor with push-ups and planks to failure. If you have time or the energy, take a couple minutes to rest and repeat the cycle. The jump squats will be brutal but you should expect to achieve around 15-20 reps each round. Rest only as long as necessary before beginning the next exercise.
Welcome to Monday!
Bodyweight squats for 1 min Jump Squats to failure Dumbbell Deadlifts for 1 min Jump Squats to failure Dumbbell Bent-Over Row for 1 min Jump Squats to failure Dumbbell Overhead Press for 1 min Jump Squats to failure Biceps Curl for 1 min Jump Squats to failure Triceps Kickbacks for 1 min Jump Squats to failure Bodyweight Push-Up to failure Jump Squats to failure Plank to failure Repeat the cycle Between exercises, rest only as long as necessary.
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
AIM AT HEAVEN
February 22, 2011
Quote of the Week: "Aim at heaven, and you will get earth thrown in. Aim at earth, and you get neither."- C.S Lewis
WORKOUT OF THE WEEK: Lunge for Better Legs
Walking is a fantastic exercise that can provide a strong base of cardiovascular fitness, particularly when you push yourself to walk faster and farther each time. But those who can do more should in order to achieve higher levels of fitness and to force the body to continue changing. So this week, we're adding a tougher twist to your normally casual stroll through the neighborhood.
Lunge walking is a great activity that puts a huge demand on all the major muscle groups in your legs, especially two areas that women prefer to target -- butt and thighs. To do a walking lunge properly, you simply take a longer-than-normal stride, then lower yourself by bending at both knees until your back knee almost touches the ground. Then, power yourself up and take another long stride and repeat. When you take that forward step, make sure not to allow your front knee to travel over or past your toes – if they do, you are putting your knee under too much stress. You can prevent that by simply taking longer steps.
Lunge This Way
Take today's workout outdoors, if possible. If you can't simply apply these principles to the traditional lunge.
After about five minutes of walking at a brisk pace, take 25 lunge steps with each leg, then walk at a brisk pace for 1-2 minutes. After that walk, repeat the process and take 25 more lunge steps. Repeat this 2-3 times total on your walk today.
If you have knee or hip problems, don’t worry about taking deep lunges – simply lower your body as far as is comfortable. You’ll still get the benefits of a more advanced workout today.
DEFAULT REACTION
February 7, 2011 Quote of the Week
"Can you imagine a life without fear? What if faith, not fear, was your default reaction to threats?" --Max Lucado
WORKOUT OF THE WEEK: Toes to Head
The surest way to exact positive change in your body is to incorporate resistance training. The good news is that you don't need access to a weight room to get a good workout. By using your own bodyweight, you can get a full-body session that will build strength, add muscle and burn bodyfat. The bonus? It'll just take a few minutes.
This 10-minute routine works your body from your legs up! Rest only as long as it takes to get into position for the next move. Once you get through the routine, repeat it if you have time...and the energy.
Jog in place: 1 minute Bodyweight squats: 1 minute Jump squat: To failure Wall squat: 1 minute hold Push-ups (standard or modified from knees): To failure Straight-arm plank: To failure
[exercise in focus]
Straight-arm plank | Target: Core The straight-arm plank is basically holding the top portion of a push-up. Hold the position as long as possible, keeping your abs, lower back and glutes tight. Within the context of this workout -- following push-ups and squats -- this move is incredibly difficult.
HEALTH COSTS
January 31, 2011 Quote of the Week
"If our health is a means of praise, and if praise demands a sacrifice, what will it cost you?"
--J.P.
WORKOUT OF THE WEEK: ARMS
Don't wait until springtime to start working on your summertime arms. In just 10 minutes, you can start building arms worthy of the sleveless summer days to come. Try this time-efficient, biceps and triceps combo. All you need is the end of a couch or bench and a pair of light dumbbells.
Biceps curl -superset with- Overhead extensions
Bench dips -superset with- Preacher curl*
*To perform this move without a preacher bench, simply hang your arm (or arms) over the couch, with your armpits flush to the top of the cushion.
>> For each exercise, perform as many reps as you can with the selected weight. Perform your reps quickly, but cleanly, and to failure. Go through the listed routine once, or twice if you want an even tougher workout. The next time you do this quick workout, begin with the opposite muscle group.
[fit terms]
SUPERSET: A superset is two exercises performed back to back with little to no rest between moves. Superset means go from one exercise to the next, resting only as long as it takes to get set up for the next move. This increase in intensity helps you to burn more calories during your workout. Performed as they are here, using opposing muscle groups, supersets allow one muscle group to recover while the other is working and can result in greater strength, muscle quality and density.
AN ATHLETE'S FAITH
January 10, 2010Read: 1 Corinthians 9
"All athletes are disciplined in their training. They do it to win a prize that will fade away, but we do it for an eternal prize.: --1 Corinthians 9:25
PRAYFIT QUOTE OF THE WEEK
"It doesn't take faith to be physically fit, but if we have faith, we should try to be." --Jimmy Pena
WORKOUT OF THE WEEK: Shoulders
Building stronger, better looking shoulders is a good goal whether you're a hardcore lap swimmer or a desk jockey. Anyone who has ever had a shoulder injury will attest to that. Because of how critical your shoulders are to any exercise or everyday life activity, it is important to train them to be fit and functional. This short workout works provides a dose of both.
If you have set of two-pound dumbbells, soup cans or other handheld object in that weight range, you can do this workout. But don't let the light weight nature of this routine fool you -- done right, a deeply effective burn awaits. By working without rest, you will stress both slow- and fast-twitch fibers to the point of complete exhaustion. Do as many rounds as you have time for, or as much as your shoulder can handle, performing each exercise to failure.
Bent-over lateral raise Lateral raise Front raise Overhead press Straight punches
TRAINER PLUS: For those who are curious, the order of exercises is strategic in that each move puts you in a position that is stronger than the previous. So when you fail at the bent-over lateral raises for example, when you stand up, you gain a mechanical advantage and are able to continue without rest. After the last exercise, rest anywhere from 30-60 seconds -- but no longer. This will add a cardio element to your workout, providing an extra dose of physique-friendly calorie burning.