Since 2009
THE PRAYFIT DEVOTION
Creator, Curator
"For we are God’s handiwork, created in Christ Jesus to do good works, which God prepared in advance for us to do." --Ephesians 2:10
God is a lot of things. To be more precise, He is everything. But certain of His attributes are more salient to us at different times. Today, you cling to His grace. Last week, you were grateful for the comfort of His word. But we are also sometimes just plain taken with His workmanship -- the artful, purpose-driven brushstrokes that He has made on everything we see. Masterpieces, all, to be sure. But what do you think is the pièce de résistance in His divine gallery? An expansive cosmos? Brimming oceans?
The world of art is a fickle one, where value is determined by discriminate buyers. The smallest imperfection can turn a multimillion dollar print into kindling -- colorful canvas that no one would want to hang in their foyer.
Similarly, we are all a part of our Father's collection, each of us besmudged by our own sin. But the same hands that created us are the same that maintain us. Day to day, we are touched up, reframed, resituated. In this gallery, the Creator is also the Curator and in His hall, we are never devalued.
--Eric Velazquez
For Discussion: Do you train regularly? If so, what is your true aim? How much time do you spend in the mirror evaluating the fruits of your labor? One of the "smudges" we all share is the desire to take credit. So let's try to remember Whose image we're supposed to reflect and whose handiwork we're really evaluating in the first place.
THE ULTIMATE HEALTH CARE SOLUTION New ABC report sheds some light on what really is the best medicine
"Millions of people in our society suffer from a ridiculous number of health problems -- some major, some minor that could become major -- because they lack basic fitness," writes Jordan Metzl, MD, in his new book The Exercise Cure. And it's not just making us fat and lazy -- it's also bankrupting the nation. "Based on current estimates, the United States spends more than $2.6 trillion -- 17 percent of the gross national product -- on health care. That's $8,300 per person," he adds.
Can we be doing more to solve the health care crisis in America?
>> For the full story, 9 Health Problems That You Can Treat with Exercise, click here.
RATE OF FAILURE
"I do not set aside the grace of God, for if righteousness could be gained through the law, Christ died for nothing!"— Galatians 2:21
Much is made of the failure rate in baseball. A successful hitter, it is said, fails to get a hit seven out of every 10 trips to the plate. Despite this otherwise abysmal statistic, those who perform up to such a strict standard are held in high regard. The familiar sound of bat meeting ball is met by a chorus of applause, the hitter greeted by high fives and offered hands of affirmation by teammates upon his return to the dugout. The spoils of a job well done.
In our walks with God, the only measure of success -- the perfection of Christ -- makes failure a certainty. More often than not, despite our best efforts, we will swing and miss at opportunities to glorify God in how we live, work and play. Still, despite no quantifiable measure of achievement and no earthly rewards to be won, we test ourselves, training for a contest in which the outcome has already been determined. Because we know that someday, no matter our rate of failure, we too will be greeted -- not by the roar of the crowd but by choirs of angels. The spoils of a life redeemed by grace.
--Eric Velazquez
LIFE AND TIMES OF AN AGING ATHLETE What does science have to say about your ability to train into your 40s?
Aching backs, ailing knees and rapidly-declining energy levels. Once you hit your 40s, these may be a few of your least favorite things, perhaps even to the point of discouragement. Why train if I can't do it the way I did 20 years ago? Well, science has plenty to say about that. According to Jim Stoppani, PhD, co-author of "PrayFit: Your Guide to a Healthy Body and a Stronger Faith in 28 Days," some of your best years may be ahead of you yet.
Researchers at the University of Central Florida (Orlando) placed untrained men and women between the ages of 18 and 40 on a 12-week periodized, twice-per-week, strength-training program for their non-dominant arm (the opposite arm served as a control). All three groups gained about 20% more muscle on their arms. The only benefit of being younger was the ability to gain slightly more one-rep max strength on the preacher curl. The older the subjects were, the more strength and muscle size they had when they started the 12-week program. Typically, the more strength you have, the less strength you can gain.
"There really is no difference in the ability to gain muscle size as you age, at least up to 40 years old," Stoppani says. "You may find it tougher to increase one-rep strength but you are likely stronger at the beginning of a program than younger trainers are. It really is never too late to start lifting weights."
>> Why not get a head start on banking some of that strength now? Try this at-home bodyweight program for starters, or visit JimStoppani.com for detailed, member-exclusive workout plans.
TIRED OF RUNNING
November 17, 2011Read: Psalm 103
"As far as the east is from the west, so far has he removed our transgressions from us." --Psalm 103:12
As I began my day yesterday, getting organized for another entry of Marathon Week, I decided to work on the admin side of PrayFit. I won't bore you with the details (because I really don't understand them) but let's just say I pressed the wrong button...or two. What I thought would deactivate an old e-mail account, actually deactivated PrayFit.com. Despite being asked a few times, "Are you sure?", I pressed 'enter.' What took years to build was wiped away with a few wrong choices (now there's an entry). So, in that moment, I did what any saint would do...I flipped out. You'd be more likely to find the holy grail in my dishwasher than to see me exercising self-control. But fortunately, in a little less than two hours, my wife and our web expert reestablished three years of content and our connection. We were told that we were one mistake away from losing everything, for good.
If you're like me, despite your best intentions each day, you sometimes feel like you're one mistake away from losing your connection with God. Not sure what you do, but me, I high-tail it. I run to others for reassurance. I run to the gym to sweat it out. But my favorite place to run is into the same old wall of worry. My sin is just too much for God to take. A show of hands for anyone who can relate? Shamefully, it's only when I run out of options that I find myself right back where I started.
Truth is, though at times we may feel disconnected, we can never lose our relationship, and His favorite place to run is to our rescue. So, here I am again Lord, out of breath. I'm tired of running. Aren't you?
--Jimmy Peña
RECIPE OF THE WEEK: Spicy Pulled Pork
Serves: 6
This pork is wonderful served with rice and beans, on grilled flatbread with cheese or in warm corn tortillas topped with shredded cabbage and diced avocado.
Ingredients: 2 pork tenderloin, trimmed (about 3 pounds) 6 fl oz dark beer ¼ cup apple cider or 2 tablespoons maple syrup Juice of ½ a lemon ¼ cup ketchup ¼ cup Worcestershire sauce 1 cup barbecue sauce 2 teaspoons adobo seasoning* 2 teaspoons chipotle pepper puree (recipe below) ½ yellow onion, thinly sliced ½ bulb fennel, thinly sliced
Directions: Cut each tenderloin into 3 large pieces – set aside. In a large soup pot, combine beer, cider, lemon juice, ketchup, Worcestershire, barbecue sauce, adobo, chipotle, onion and fennel.
Bring mixture to a simmer over medium high heat – add pork, cover and simmer for 40 minutes, turning occasionally. Transfer pork to a clean cutting board and shred using 2 forks. Place shredded pork back into pot and continue to cook on medium-low heat, uncovered for an additional 20 minutes.
Bonus: Chipotle Pepper Puree 1 can chipotle peppers in adobo
Place peppers into a blender or mini food processor and puree. Store in a sealed glass container in the refrigerator for up to 4 months. Add small amounts to sauces, dips and marinades for a smoky and spicy flavor.
*1 tsp of garlic powder can be used in place of adobo, but adobo seasoning can be found in the international foods section of most grocery stores
Nutrition Info Per Serving: Calories: 305 Total Fat: 5 Saturated Fat: 1.5 Carbohydrate: 14 Protein: 48 Cholesterol: 147 Sodium: 510 Fiber: 1
Dana Angelo White, MS, RD, ATC is a registered dietitian and is currently a nutrition expert for the Food Network, and has worked as a media spokesperson for Cooking Light Magazine. She has appeared on Good Day Street Talk, Food Network.com, Access Hollywood and GMA Health. Visit her at Dana White Nutrition. You can also visit her blog for more recipes at http://blog.foodnetwork.com/healthyeats/.
TRACKING NUMBERS
November 16, 2011 Read: Isaiah 43
"Fear not, for I have redeemed you." --Isaiah 43:1
Bib No. 18-164 wasn't tracking. Even though race officials, sponsors and loved ones knew bib No. 18-164 started the race, nobody knew where he was on the course. See, bib numbers have bar codes that tell everyone your pace, stage and whereabouts. Without a functioning bib, you might as well be invisible.
Can you relate? In the course of your day, have you ever felt as if nobody knows just exactly where you are? Oh sure, you're at your cubicle or at home with your kids. But is anyone really watching what you're going through, let alone loving you through it? Your hurt is real. Your pain is deep. And walking away would be much easier than running this rat race. But we're more than tracked, and our steps are better than traced. Hope isn't lost and neither are you. God finds us and loves us from start-to-finish.
And as far as bib No. 18-164, he officially finished in just over five hours. And while his time didn't warrant interviews or draw a crowd, he did receive his medal. But he wasn't alone in this achievement -- the prize went to anyone who accepted the invitation to finish the race. Friends, God invites us to accept Jesus into our hearts and lives. When we do, we join a race He's already won on our behalf. Our job is to trace His steps and help others do the same. See you at the finish.
--Jimmy Peña
NUTRITION TIP: Apples for Size
"I commonly advise people to eat an apple preworkout," says Jim Stoppani, PhD, co-author of "PrayFit: Your Guide to a Healthy Body and a Stronger Faith in 28 Days." "Apples contain polyphenols that have been shown to increase muscle strength, endurance and fat loss."
A recent study affirms those benefits, showing that one of the polyphenols in apples, ursolic acid, also increases muscle growth and fat loss. For the scientific speak on the topic, click here.
>> PRAYFIT IN YOUR HOME: PrayFit founder Jimmy Pena, MS, CSCS, comes to your living room this December with the release of the "PrayFit: 33-Day Total Body Challenge" DVD. Learn more and reserve your copy today by clicking here.
A FALL IN THE DARK
May 4, 2011Read: Genesis 3
"When the woman saw that the fruit of the tree was good for food and pleasing to the eye, and also desirable for gaining wisdom, she took some and ate it." --Genesis 3:6
It's not unusual to hear various levels of mischief in my daughter's room after lights out. Possessing the requisite toddler appetite for adventure -- and an apparent immunity to my sweet lullabies -- we sometimes hear her shuffling about in the dark of her room. Normally this isn't cause for alarm but a few months ago, on one of my routine parental patrols, I opened her door.
My eyes still adjusting from the brightness of the hallway, I caught a glimpse of Mya's silhouette across the room. Standing precariously on the three-inch wide, five-foot high edge of her toddler bed, she reached for the highest of the new glow-in-the-dark stars that I had just placed on her wall. Time froze. My chest tight with anxiety, my first instinct was to shout at her to stay still. Fearing that this would cause the very fall that I was afraid of, I quietly strode toward her with outstretched arms. Noticing me in the room, she turned.
"Hi, daddy," she said, caught.
Taking hold of her, I placed her back in bed and calmly explained the danger of playing nighttime gymnast on her bed rail. She knew that the stars were off limits, for her own good -- daddy's orders. She didn't understand it but by reaching for them from such a precipitous position, she was setting herself up for a fall in the dark. Sometimes, the most alluring things in this world are the ones that place us in the most peril.
This incident holds parallel for us all, doesn't it? As our childlike curiosity urges us to reach higher and farther, it's important to remember that our Father always knows best, that He will always be there to help us down from dangerous heights and, when we fall, He'll be at our side an instant to help us up.
--E.V.
SHAKE WEIGHT Which type of protein is best after a tough workout?
You just finished a tough leg workout. (One based on the almighty lunge, perhaps?) Time to replenish damaged muscles with the building blocks they need to come back stronger next time. The strategy is to consume some fast-digesting protein within 30-60 minutes of your last rep, which is why protein powder is ideal. For a long time, it was thought that whey protein -- which digests rapidly in your body -- was the bar-none choice for your post-workout shake but newer research is making the case for casein.
Casein is a very slow-digesting form of protein because it "clumps" in your digestive tract, therefore breaking down at a significantly slower rate. This is good because it provides your body with a sustained trickle of muscle building amino acids, the building blocks of muscle.
"Research has also found that when casein is taken after training, it boosts protein synthesis (muscle making) well as whey does," says Jim Stoppani, PhD, co-author of "PrayFit: Your Guide to a Healthy Body and a Stronger Faith in 28 Days." "In addition, Baylor University (Waco, Texas) researchers reported that when trained lifters added casein protein to their postworkout whey shakes for 10 weeks, they gained significantly more muscle mass than study subjects who didn’t get casein after training."
So don't throw out your whey but it may be time to invest in some casein powder. In your post-workout shake, mix the two in a roughly 2:1 ratio. Hard training individuals should be getting 30-40 grams of protein after a hard workout, with men being on the higher end of that recommendation. That equates to around 20-30 grams of whey and around 10-20 grams of casein.
Source: Jim Stoppani, PhD
>> NEW TO PRAYFIT?: If you're a new visitor and are wondering where to get started, click here. Or, if you're just in search of some structure for your journey to greater health, pick up PrayFit in print today!
TOTAL LOSS
July 26, 2010Read: Psalm 139 "For you formed my inward parts." --Psalm 139:13
"My frame was not hidden from you." --Psalm 139:15
As a little boy, I spent many a summer day sweeping floors and washing cars at my dad's body shop. I felt right at home amidst the bondo dust and paint fumes -- even though I could often be found asleep in dad's office. But while I didn't pursue the family business, little did I know that the body shop was a great place to learn about grace.
Each day, customers would come in to either pick up their cars or schedule a drop off, but then there were those who came in just for an estimate. They'd wrecked their car or truck, and all they wanted to know was what it would it take to make it good as new. And whether the damage was their own fault or caused by someone else, sometimes dad would have to tell them it was totaled; their car wasn't worth anything. A total loss meant the insurance company wouldn't touch it, and they'd have to pay for it all by themselves.
We've all wrecked our lives in one way or another, but a total loss is no match for the cross. What the world gives no value, He gives grace.
--J.P.
PRAYFIT WORKOUT OF THE WEEK: Abs
Got 15 minutes? Try this at-home abdominal blitz before you hit the road. Do each exercise to failure before moving on to the next without resting in between. Take a one minute rest only after all the exercises have been performed.
Reverse Crunch Standard Crunch Double Crunch Plank --Rest and repeat as many times in 15 minutes
>> We start the workout with the reverse crunch which targets the lower abs, since for many of us, the lower abs are our weakest part of the midsection. However, because we're working with just bodyweight, feel free to mix the order up as you see fit. And if you try this workout along with other bodyparts, make sure to do this after your other bodypart moves. Reason being, you want your abs/core fresh to stabilize your body throughout a typical workout. Then you can move on to work your abs and train to fatigue.