Since 2009
THE PRAYFIT DEVOTION
If God Asks...
"We live by faith, not by sight." --2 Corinthians 5:7
I know we typically end our study with a question, but today we're starting with one. I'm wondering: Would you forfeit your health for the Lord? More specifically, would you give up your fitness lifestyle if God asked you to?
Maybe you're a runner. An avid runner. Your calendar is marked -- not with holidays and birthdays -- but with 10Ks. Or perhaps you're a fitness junkie. You lift, you sprint, you jump rope, you sweat and you repeat it...six days a week. What if God asked you to give it all up? And no, He doesn't give you His reasoning because He doesn't need to explain Himself to you. All you know is that the one passion you have in life -- that one thing that fulfills you and makes you you -- He wants you to relinquish. No more gym. No more road. How would you feel? Sad, confused, both? What would you do?
Well, before you say, "Jimmy, I doubt God would ever ask me to give up something like that," let's visit a couple guys who would beg to differ...
When Abraham got to the top of Mt. Moriah, he was confused and saddened. "Daddy, where's the lamb?" asked Isaac. But Abraham took the son he loved more than life itself, set him on the altar and raised his knife.
When the rich young ruler approached the Lord and asked Him what he needed to do to have eternal life, Jesus said to sell all his possessions, give to the poor and then follow Him. But the bible says the rich man walked away sad because he was rich.
Two men, both asked to sacrifice the love of their life. One was sad but obedient, the other was sad because he couldn't be. The difference? Faith. Faith saved Isaac and spawned generations that outnumber the stars. Faith loved. Faith sensed guidance. Faith followed. Faith swallowed fear. Faith didn't walk away sad.
Now, Lord only knows what He's calling you to do (or not do) when it comes to His purpose for your life, but is there anything you need to sacrifice in order to be closer to Him? Since He's likely not asking you to give up your pursuit of fitness, could it mean you need to carve out time alone with Him? If He's asking for time with you, do you walk away sad because you're so "fit"? Or on the flip side, if you're not honoring your health like God desires, perhaps stewardship is your sacrifice. Maybe the hill of discipline is your Mount Moriah. What is God asking you to do?
--Jimmy Peña
ONE-MINUTE LESSON:
Fitness books and even websites like this one are filled with ideas on exercises and activities that can help you get healthy. But one exercise that comes up on everyone's list -- the one area where there is little dispute on effectiveness -- is the squat. Unless you are limited by injury, the squat can help you in a number of ways: it builds muscle, burns fat, improves bone density, enhances athleticism and improves metabolism. But since anything worth doing is worth doing right, we offer you this one-minute lesson on how to squat well.
Live, Eat and Sleep
There he is. He's been up all night. If you've been with us the last couple of days, you know what he's writing and to whom. He's almost to the end of one of his letters. The rhythmic regularity of the occasional drop of water echoes off the cold walls of the prison, and the light of the lamp is now competing with the small ray coming from a window near the ceiling. Staring at the new patch of light on the floor, he finishes this sentence. "...training it to do what it should."
Paul knew that athletes live, eat and sleep their sport. He understood the rigors, the devotion, the sacrifices, and the quest to be the one to win. If you're a competitive runner, he could've easily been describing you. That up-at-dawn discipline inside you? The dedication toward winning your next race? Paul got it.
But unlike the runner who trains for a race, we train during one. We train daily and compete daily, don't we? So with that in mind, notice carefully his choice of words. Training (a process) it (the body) to do (to act, proceed) what it should (the right thing). Paul wants us to train our eyes to notice the lonely, our ears to hear the helpless, and to deny the flesh. We're to run to Christ, run away from sin, run to those in need, and to do it all the time.
And he knew that in order for us to do that, we have to live, eat and sleep the Word of God. You know, like athletes. The kind that -- like Paul -- train to win.
--Jimmy Peña
For Discussion: Tomorrow we'll finish our study, but as you may have realized, Paul isn't talking about a concern for how the body looks, but he's claiming the kind of spiritual discipline in his life that athletes have in their sport. Imagine how equipped spiritually we would be if we studied God's word as much as we trained physically. That's what Paul is talking about. Are we training to win?
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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.
>> Looking for a workout to develop your squat proficiency? Try one of the many options available at our Fitness page.
Two Tributes
"Then he said to them all: 'Whoever wants to be my disciple must deny themselves and take up their cross daily and follow me.'" --Luke 9:23
Read: Luke 9
Undeniably effective for building strength and changing the way your body looks, feels and performs, the squat also happens to be remarkably humbling. As I was looking at today's scheduled workout, I started to look for excuses to avoid my date with the barbell, but then it hit me: I should be thankful I can squat at all.
You see, while I was here racking my head for reasons to avoid this workout, a close friend of mine was struggling with a physical ailment, longing for the day when he could once again test his mettle in the squat or any kind of physical fitness for that matter. He would do anything to get under that bar, to feel the weight pressing him into the floor, to tremble through the uncertain descent that skilled squatters so willingly endure -- and to rise again.
This friend of mine who would give anything to trade places with me on my toughest training day of the week reminds me of another Who traded places with me for all my days to come -- of One who willingly carried the crushing weight of the cross and a certain descent into the tomb, only to rise again.
So today, tossing aside my fears and hesitations, I paid physical tribute to two friends. For one, I squatted. And for the other, I knelt.
--Eric Velazquez
PRAYER REQUEST: This morning, as most of you read this, PrayFit founder Jimmy Peña will be undergoing surgery on his lumbar spine. We ask that you join the rest of our family in praying for him.
Lord, we thank you for the miracles that are our bodies. While we know that our bodies won't last Heaven, we pray that you would help us to be good stewards of our health however long we have on earth. This morning, Father, we pray for Jimmy -- we pray that You would ease his anxiety and fortify his body and mind for the procedure that he is to endure. We pray for his physicians -- we pray that you would bless them with wisdom, discernment and steady hands as they work to repair Jimmy's spine. Finally, we pray for his wife, Loretta -- we pray that you would fill her with courage, energy and her usual, exceptional strength as a woman of God. Lord, we know that You are in control and that you will be by His side throughout it all. We ask that You would whisper your presence into his heart and that you would instill in him a courageous, unwavering trust in knowing that the doctor's hands are in Yours. Lord, today we pray for the body of the man who has made a ministry out of helping so many others take care of theirs. In Your name we pray...amen.
>> Share your own prayers and thoughts for Jimmy below, if you'd like, or drop him a personal message at [email protected]. Thank you for your support!
>> Next week, May 20-24, PrayFit will be going on temporary hiatus, with no new daily devotions or health content being posted to the site. We will be taking the week to commit to prayer for Jimmy's recovery. You can still find tons of valuable content throughout the site (see links below) and can expect delivery of the PrayFit Daily to resume Monday, May 27.
Training - Workouts, training tips and health news
Nutrition - Recipes, eating strategies, weight loss advice
Devotions - You can search our entire library of devotions here
Uphill Battles
"Carry each other's burdens." --Galatians 6:2
Read: Galatians 6
>> AUDIO: Click here to listen to this entry, as read by Jimmy Peña. [audio:https://s3.amazonaws.com/PrayfitAudio/Uphill+Battles.mp3]
Uphill battles. If anyone understood the phrase, Simon did. Simon of Cyrene was of course the man who helped Jesus carry the cross up the hill toward Calvary. In one moment, a bystander. The next, a cross bearer. He did literally what you and I are called to do figuratively. Little did he know the example he was setting. I wonder if he knew his sin would soon be nailed to the tree he carried.
Uphill battles. If anyone understood the phrase, Jesus did. Yet Jesus knew that what He faced, He had to face alone. Nobody on earth, above or below, could take His place as He took ours. But the thought of you and me facing our days without hope was enough to kill Him. The weight of the cross and our helplessness were more than He could bear.
Simon, Jesus. Two men, one cross and an uphill battle.
--Jimmy Peña
WORKOUT OF THE WEEK: Build & Burn Getting leaner isn't just about burning more calories. How much weight you can lose is determined in large part by how much muscle you are able to build or maintain. The best body-changing type of workout helps you to use up calories while also challenging your muscles to rise to the occasion. This workout does just that, working all of your major muscles groups with a quick, at-home, equipment-minimal scheme that's sure to leave you better for the effort.
>> Click here for the workout! For additional exercise tips and routines, visit our fitness page.
>> SOCIAL NETWORKS: Now you can "like," "join," "tweet" and "watch" PrayFit. Click the links below to get plugged in with the rest of the PrayFit community. Facebook HeavenUp Twitter YouTube
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.
Price of Admission
"Then Peter answered and said to Him, 'See, we have left all and followed You. Therefore what shall we have?'" --Matthew 19:27
Read: Matthew 19:23-30
I love the story that Pastor Rick Warren tells about his epiphany of the importance of his health. For those who may not know, Pastor Rick is a wonderful man and leader of one of the largest churches in the world. His commitment reaches millions. Well, one day a few years ago as he became exhausted while baptizing dozens of his church members, he realized two things: 1) His congregation was heavy, and 2) he was out of shape.
That sparked the beginning of a remarkable ministry called The Daniel Plan, which I'm blessed to be a part of. But Pastor Rick's sense of urgency toward better health was risky. The idea of spending time talking about the body in church is as popular as it is practiced. But we stand shoulder-to-shoulder with Pastor Rick and other leaders whose lives are a stirring testament to God's call for healthy stewardship.
The brutal truth is, we can't blame our deficiency of health on the bible's deficient plea to honor it. And how serious we are at honoring the body is directly correlated to how serious we think God was when He commanded it. So make no mistake, for Pastors to admit that the body is something to honor and to address the issue within the confines of their church, there's a cost. It may mean they themselves will have to change eating habits or set an example of a more active lifestyle, and/or it may mean some tough sermons to deliver. But in the end, those who are inspired to obey God in this area are merely the ones willing to pay the price of admission.
--Jimmy Peña
WHAT ABOUT YOUR CHURCH?
As we've established, the message of our health as a means of praise is sometimes a tough one to hear -- but that doesn't make it any less necessary. Look around. Is your congregation in need of a heart check in the care of the bodies the Lord built? To find out how to bring PrayFit founder Jimmy Peña's convicting health evangelism into your next Sunday service, write us here! And to get a preview of the man and the message, click here.
WORKOUT OF THE WEEK: 5-10-15 Build muscle and test your mettle with this quickie workout Push-ups. Squats. Crunches. These three foundation movements, when performed in the same workout, will hit most of your major muscle groups. And the more muscle you train, the greater the change in your body you provoke. This week's workout simply calls for you to perform these three exercises in order, as many times as you can in 10 minutes. Follow along with us:
5 Push-Ups 10 Squats 15 Crunches --As many rounds as possible in 10 minutes.
It's as simple as it looks. Do five push-ups, 10 squats, then 15 crunches. Flip over onto your chest and start the entire sequence again. The goal is to complete as many rounds as possible in 10 minutes, taking as little rest as you can along the way. By keeping the pace high, you get the strength-building benefits of these resistance moves while also amping up your metabolism. Try the routine -- again, it's only 10 minutes -- and post your thoughts and experiences to the comments section below.
NOTES & TIPS: Perform this workout twice per week on non-consecutive days. Once you can get 10 rounds in 10 minutes, take your goal to 11 minutes and/or add one rep to each exercise. If you feel lightheaded, terminate the workout and try again tomorrow.
It's a Run/Walk
"And walk in love, as Christ loved us and gave himself up for us." --Ephesians 5:2
Read: Ephesians 5
An author, speaker and member of the 1972 Olympic team, Jeff Galloway is a world-class runner. He broke the U.S. 10-mile record in 1973, and among his victories are the Honolulu, Atlanta and Boston Marathons. What's his best tip? Walk. That's right. In fact, Jeff says, "Thousands of time-goal-oriented veterans have improved by 10, 20, and over 30 minutes in marathons by taking walk breaks early and often to reach their goal in the race. You can easily spot these folks. They're the ones who are picking up speed during the last few miles when everyone else is slowing down."
Seventeen years ago, I stood in the middle of a rain-soaked football field in Austin, Texas and watched Jeff's theory being tested. For weeks she'd verbalize her goal: "One time around the track without stopping." What did she do when she didn't make it? She walked. And when she caught her breath, she'd run again. Turns out that long before my wife Loretta ever read a book by Jeff Galloway or listened to any of his seminars, she practiced what he preached. And I'll never forget the day she made it. We shouted for joy. (She eventually turned that one lap into 26.2 miles without stopping, several times a year.)
One time around the day. You may have just entered your cubicle, dropped the kids off at school or you're about to exercise. Whatever the case, the bible says we're to run the race and walk in love. So no matter what the world has stacked against you -- be encouraged -- it's a run/walk.
--Jimmy Peña
P.S. You know, it was pretty neat for me to see Loretta meet her hero of the track. Do you see him giving her instruction? The moment made me think that when it comes to the faith, you and I have an opportunity to follow some heroes and maybe lead as one. So today, as you run your race, make it a point to stand in the middle of someone else's lap and shout for joy.
WORKOUT OF THE WEEK: Shoulders & Legs
Many of our workouts are geared for the living room, but for those of you that are gym-goers, this one's for you. An odd combo you may not be used to involves training legs with shoulders. But we think you'll enjoy it as much as we do. You're going to hit legs first then attack shoulders. The top-to-bottom approach is so satisfying we think it just might become one of your go-to routines for two areas of your body that are important for different reasons.
With your shoulders, greater muscle tone goes a long way toward defining your torso's silhouette, giving the appearance of a smaller waist. But regular training of your shoulders is also a great way to bolster your resistance against injuries that can spring up suddenly with these complex, yet delicate joints. And training your legs intensely not only has tremendous athletic benefits -- those who are stronger on the squat tend to perform better on sprint and agility drills -- but these large muscles help your body to burn more total calories, both during and after your workouts.
Try this routine and post your responses in the comments below or at our forums.
Legs Squat (Smith or free-weight) - 4 x 6,8,10,12 Leg Press - 4 x 8,10,12,15 Romanian Deadlift - 4 x 10,12,15,20 Jump Squats - 4 x 20
Shoulders Overhead Press - 4 x 6,8,10,12 Upright Row - 4 x 8,10,12,15 Dumbbell Lateral Raise - 4 x 10,12,15,20
--Prior to training, perform a dynamic warm-up to raise your internal body temperature and to prepare your joints for the work ahead. Try 5-10 minutes of running in place, jumping jacks and jump rope, for example. Then, do a few light sets of the first exercise for each bodypart before your "working" sets.
NOTE: You'll notice that, on most exercises, the target number oreps increase with each successive set. This is called a reverse pyramid. This allows you to lift the heaviest weight early in the set, when your strength levels are highest. Then, as you fatigue, you can lower the weight to allow for more reps, which recruit additional muscle fibers and provide additional blood flow. This also adds volume to the workout, meaning more calories burned during your time in the gym. For each rep range listed, select a weight that brings about failure at that number. Failure is the point at which you can no longer complete clean repetitions on your own.
EXERCISE DESCRIPTIONS: To see some of these moves in action, visit exrx.net, one of the web's largest resources for exercise demos.
Two Tributes
"Then he said to them all: 'Whoever wants to be my disciple must deny themselves and take up their cross daily and follow me.'" --Luke 9:23
Read: Luke 9
Undeniably effective for building strength and changing the way your body looks, feels and performs, the squat also happens to be remarkably humbling. As I was looking at today's scheduled workout, I started to look for excuses to avoid my date with the barbell, but then it hit me: I should be thankful I can squat at all.
You see, while I was here racking my head for reasons to avoid this workout, a close friend of mine was struggling with a physical ailment, longing for the day when he could once again test his mettle in the squat or any kind of physical fitness for that matter. He would do anything to get under that bar, to feel the weight pressing him into the floor, to tremble through that uncertain descent skilled squatters so willingly endure -- and to rise again.
This friend of mine who would give anything to trade places with me on my toughest training day of the week reminds me of another Who traded places with me for all my days to come -- of One who willingly carried the crushing weight of the cross and a certain descent into the tomb, only to rise again.
So today, tossing aside my fears and hesitations, I paid physical tribute to two friends. For one, I squatted. And for the other, I knelt.
--Eric Velazquez
Questions: Do you take your ability to exercise for granted? Do you think training can be a God-pleasing act? Do you have people in your life that are physically unable to workout? Does that change your perspective on utilizing your physical gifts or striving for better health?
EXERCISE IN FOCUS: BODYWEIGHT SQUAT You don't have to settle yourself under an Olympic barbell to reap the benefits of this exercise
Bodyweight Squat | Focus: Legs, glutes, hamstrings, lower back | (VIDEO)
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.
50 - Percent greater calorie burn when performing the squat, as compared to the leg press.
4 - Percent greater strength when performing squats in a Smith machine apparatus, as opposed to a free standing squat.
1000 - Total, in pounds, of Robert Wilkerson's (UK) record-setting raw squat in 2011.
The Scars & Stripes
"...and by His stripes we are healed." --Isaiah 53:5
Read: Isaiah 53
Driving along the canyon in Los Angeles this week, I came across a tall, old tree in the front yard of a beautiful home. Next to the tree stood an equally tall flag pole. Now, most days I probably wouldn't have noticed, but as I went by I realized the flag was tangled around some branches, evidence of some recent high winds. Now, you may be just like me, but something stirs inside when I see the stars and stripes helpless like that. I don't know, but our symbol of freedom shouldn't be stuck to a tree. It was wrapped so tight in fact, I literally said to myself, "Oh, someone has to climb up there."
With amazing pity for my crimes and yours, our Freedom willingly crawled up that old rugged cross. We were helpless, so someone had to climb up there. And Jesus, with His scars and stripes, embraced it.
--Jimmy Peña
WORKOUT OF THE WEEK: TOTAL BODY 10
Train major muscle groups in less time with this bodyweight-driven workout
One way to constantly challenge yourself, and therefore effect change in your body, is to outdo your previous performance. And to do that doesn't require a gym -- just the willingness to push. It should be noted that training at higher intensity is relative -- your max effort is entirely unique to your body -- but this workout allows novices as well as experienced trainers to draw equal benefit, training your upper body, abs and legs in 10 minutes flat.
10 Push-Ups
--Set a timer for 10 minutes. Perform these exercises consecutively with no rest in between moves. Do as many rounds as possible of these exercises in the prescribed order in the set 10 minute period. The total number of rounds you complete is your "score" for the day. Partial rounds may count as thirds -- i.e. if you only get through five rounds and then only complete the five push-ups on the sixth round, you've done 5 1/3 rounds.
Advanced Training: If you can complete 10 rounds in 10 minutes, increase the workout length by one minute. Add a minute to the workout each time your number of completed rounds equals the number of minutes trained for sustained progression.
Devotion Costs
"Martha, Martha, you are worried and distracted by many things; there is need of only one thing. Mary has chosen the better part, which will not be taken away from her." --Luke 10:41-42
Read: Luke 10
When I was 19 years old, my college buddies and I would base the week's success on how well we did in the squat rack. "Leg Day" was the focal point of our week, around which everything else rotated. Well one day, someone among us -- someone bigger and stronger -- put leg day on Sunday.
I'll never forget the feeling I had in our campus cafeteria. I sat there drenched in my old sweatshirt with traces of chalk from the gym still on my hands, when a group of students fresh from church joined us at our table. Having spent practically every Sunday in church since the 8th grade, I knew something was "off" for me. My legs might have been growing, but my heart wasn't. I determined at that point that if I didn't get my training done in six days, it wouldn't get done in seven. I couldn't help it. Someone bigger and stronger had set my schedule. And for the rest of my college days and for 20 years since, I haven't trained on Sunday.
Friends, I'm not suggesting you never train on Sundays, but I am saying to make sure that you rest. Renew your mind, your heart and your body. Let all three heal, repair and grow. It might mean a sacrifice. It might mean surrendering the dearest things in life. But He's honored by what we're willing to lay down.
--Jimmy Peña
RECOVERY, RELOADED Protein blend best for post-workout repair, study says
If you're not having some protein immediately post-workout, you should be. Providing your body with an influx of amino acids right after training helps you to optimally rebuild muscle to come back stronger for your next session. And while fast-digesting whey protein gets most of the attention, casein and soy are an important part of the recovery process.
Jim Stoppani, PhD, co-author of "PrayFit: Your Guide to a Stronger Faith and Healthy Body in 28 Days" has long advocated a blend of the these three proteins post-workout and a new study is lending credence to that position.
At the Experimental Biology meeting in San Diego this week, Blake Rasmussen, PhD, of the University of Texas Medical Branch, presented findings that show a blend of protein sources — 50 percent casein, 25 percent whey, 25 percent soy — was superior to whey alone for prolonging muscle building and recovery after exercise.
“Whey protein has been given considerable notice as the gold standard ingredient after exercise to enhance muscle growth,” Rasmussen said. “The main problem with whey is it’s fast digesting—the anabolic response in muscle is only about an hour. We wanted to prolong the anabolic response with other protein sources. We found muscle protein synthesis is elevated for a longer amount of time with a protein blend versus whey protein.”
Two Tributes
"Then he said to them all: 'Whoever wants to be my disciple must deny themselves and take up their cross daily and follow me.'" --Luke 9:23
Read: Luke 9
Undeniably effective for building strength and changing the way your body looks, feels and performs, the squat also happens to be remarkably humbling. As I was looking at today's scheduled workout, I started to look for excuses to avoid my date with the barbell, but then it hit me: I should be thankful I can squat at all.
You see, while I was here racking my head for reasons to avoid this workout, a close friend of mine was struggling with a physical ailment, longing for the day when he could once again test his mettle in the squat. He would do anything to get under that bar, to feel the weight pressing him into the floor, to tremble through that uncertain descent skilled squatters so willingly endure -- and to rise again.
This friend of mine who would give anything to trade places with me on my toughest training day of the week reminds me of another Who traded places with me for all my days to come -- of One who willingly carried the crushing weight of the cross and a certain descent into the tomb, only to rise again.
So today, tossing aside my fears and hesitations, I paid physical tribute to two friends. For one, I squatted. And for the other, I knelt.
--Eric Velazquez
Questions: Do you take your ability to exercise for granted? Do you think training can be a God-pleasing act? Do you have people in your life that are physically unable to workout? Does that change your perspective on utilizing your physical gifts or striving for better health?
EXERCISE IN FOCUS: BODYWEIGHT SQUAT You don't have to settle yourself under an Olympic barbell to reap the benefits of this exercise
Bodyweight Squat | Focus: Legs, glutes, hamstrings, lower back | (VIDEO)
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.
50 - Percent greater calorie burn when performing the squat, as compared to the leg press.
4 - Percent greater strength when performing squats in a Smith machine apparatus, as opposed to a free standing squat.
1000 - Total, in pounds, of Robert Wilkerson's (UK) record-setting raw squat in 2011.
Agreement Isn't Enough
"But Moses said to God, 'Who am I that I should go to Pharaoh and bring the Israelites out of Egypt?'" --Exodus 3:11
Read: Exodus 3
I wonder if Moses ever went back to the place of the burning bush. Oh, I know it's doubtful, but for one of the pillars of our faith, that spot was a pivotal point in his life (not to mention for yours and mine). But Moses didn't just agree there. He didn't concur with some sophisticated nod like he was looking at some priceless work of art. "Hmm, yes indeed." No, his body had to get him where his soul had to go. A simple agreement wasn't enough. And so with ashes still on his sandals, he marched through Pharaoh's front door to prove it.
What about you? Do you remember when you were called to your task? For me, my soul was called in the eighth grade, then again in 2007 to create Prayfit. For you, maybe it was 10 years ago, or maybe even 10 minutes. But regardless, agreement isn't enough, especially when it comes to our health. Agreement is just the opportunity to prove it. So go back with Moses. Get close to the flame. Hear it crackle. Rub your hands together and get warm. You have your own Pharaohs to face. Obesity? Heart disease? A better example for your kids? Pharaohs all. And when you decide to blast through Pharaoh's doors, imagine God as He nods at you like a priceless work of art...because you are.
--Jimmy Peña
EXERCISE IN FOCUS: Bodyweight Squat
Have you tried our workout of the week, affectionately dubbed The Gideon? Click here to refresh your memory. This routine centers around the squat. So today, a refresher on this fundamental move.
Focus: Quads, glutes, hamstrings 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.
>> VIDEO: Bodyweight Squat >> For more exercise descriptions and videos, click here.
My Redeemer Lives
"I know my redeemer lives." --Job 19:25
Read: Job 19
In a recent sermon, my good friend Dr. Aaron Tyler said, "The story in the book of Job is a story that tests the foundations of faith." As you know, God allowed Job to be tested beyond belief. His family, wealth and even his health were taken from him. But like Dr. Tyler said, "Job suffered faithfully." And in a remarkable surge of faith Job said, "Etch this in stone...I know my redeemer lives."
Friends, we might be going through all kinds of tests -- from finances, to relationships, to our health. But may we follow Job's example, that even as our lives unravel and our bodies break, our foundation of faith remains. Oh, we may not have books written about us, but our little stories are no less important to God or those around us. And if you happen to be asked why you care for a body that will surely fade and die, just remember Job as you reply, "Because my redeemer lives."
--Jimmy Peña
WORKOUT OF THE WEEK: The Gideon
This week, you'll target legs with this test. As you may already know, at PrayFit, we're fans of the squat. That's because it hits your entire lower body musculature, making you stronger, leaner and more athletic. In fact, a hard leg day, particularly one that includes the squat, offers you the best chance of the week to make a positive and drastic effect on your overall body composition. Because of the amount of muscle mass worked in a single, well-scripted leg routine — like the one offered here — you enjoy a greater caloric burn and hormonal response in the days that follow that workout. So do yourself a favor — don’t skip leg day. Ever. The long term benefits are too great to sacrifice for the sake of a few days of discomfort.
For today's squat-based routine, we're challenging you to record your results online in your very own PrayFit Workout Journal. (Not yet a member? Register here.) This will not only keep you more accountable but it may also pique your inner competitor to grind out a few extra reps or a few extra seconds of work. The routine is as follows.
Warm Up: Jog in place or use a treadmill for 5 minutes. This often overlooked part of your routine elevates body temperature, increases blood flow to working muscles and lubricates your joints for the work ahead.
Jump squats for 30 seconds | Record total jumps Bodyweight squats for 30 seconds | Record total squats Wall Squats for as long as possible | Record total time
>> After reaching failure -- the point at which you can no longer hold this position -- on wall squats, stand and rest for 1-2 minutes.
>> Complete the entire lineup 3-5 times total in one session. Perform 2-3 sessions per week, allowing 1-2 days recovery between workouts.
His Idea
“God’s strong name is our help.” --Psalm 124:8
Read: Psalm 124
If possible, forget the idea that when we're healthy, we're better at work. Try to ignore the fact that when we take care of ourselves, we're better for our families, kids and spouses. Block all that out for a second. Focus on this short and simple command: "Honor God with your body." Vain, you say? Petty? Too temporary? It would be if it were my idea. But it isn't. It's His.
Recently at church, we sang praises. We listened to a sermon about the importance of praise. Then we offered Him praise through the giving of our tithes and offerings. All good. All expected. All right. But then the Pastor returned to the podium, rubbed his belly and jokingly bragged about the oversized meal and game he was about to enjoy. He even prayed that it wouldn't be too healthy. I found myself squeezing my wife's hand.
Now, maybe I'm sensitive. I admit, perhaps my feelings are exposed because my life's work revolves around health as a way to praise God. But friends, listen up. Our best effort at health is not a good idea because of the benefits it brings, it's a good idea because God said it. In the end, we're not loved because we're successful at it, nor because we plead forgiveness if we fail at it. He loves us regardless. But shouldn't we be doing one or the other?
--Jimmy Peña
WORKOUT OF THE WEEK: Shoulders & Legs
Many of our workouts are geared for the living room, but for those of you that are gym-goers, this one's for you. An odd combo you may not be used to involves training legs with shoulders. But we think you'll enjoy it as much as we do. You're going to hit legs first then attack shoulders. The top-to-bottom approach is so satisfying we think it just might become one of your go-to routines for two areas of your body that are important for different reasons.
With your shoulders, greater muscle tone goes a long way toward defining your torso's silhouette, giving the appearance of a smaller waist. But regular training of your shoulders is also a great way to bolster your resistance against injuries that can spring up suddenly with these complex, yet delicate joints. And training your legs intensely not only has tremendous athletic benefits -- those who are stronger on the squat tend to perform better on sprint and agility drills -- but these large muscles help your body to burn more total calories, both during and after your workouts.
Try this routine and post your responses in the comments below or at our forums.
Legs Squat (Smith or free-weight) - 4 x 6,8,10,12 Leg Press - 4 x 8,10,12,15 Romanian Deadlift - 4 x 10,12,15,20 Jump Squats - 4 x 20
Shoulders Overhead Press - 4 x 6,8,10,12 Upright Row - 4 x 8,10,12,15 Dumbbell Lateral Raise - 4 x 10,12,15,20
--Prior to training, perform a dynamic warm-up to raise your internal body temperature and to prepare your joints for the work ahead. Try 5-10 minutes of running in place, jumping jacks and jump rope, for example. Then, do a few light sets of the first exercise for each bodypart before your "working" sets.
NOTE: You'll notice that, on most exercises, the target number oreps increase with each successive set. This is called a reverse pyramid. This allows you to lift the heaviest weight early in the set, when your strength levels are highest. Then, as you fatigue, you can lower the weight to allow for more reps, which recruit additional muscle fibers and provide additional blood flow. This also adds volume to the workout, meaning more calories burned during your time in the gym. For each rep range listed, select a weight that brings about failure at that number. Failure is the point at which you can no longer complete clean repetitions on your own.
EXERCISE DESCRIPTIONS: To see some of these moves in action, visit exrx.net, one of the web's largest resources for exercise demos.
HE'S HOW, HE'S WHY
October 17, 2011Read: Matthew 4
"Come, follow me." -- Matthew 4:18-20 Last Friday night we glanced back. For those who didn't see it, here's the thought we posted on Facebook: "Whew, Friday. Looking back down the week's mountain, some of us wonder how and why we made it. I know I do. That Monday meeting, Tuesday's test, Wednesday's wreck...well, you get the point. But it's ok to look back. Moses looked back at the sea he crossed. Daniel looked back at his bed in a lion's den. And Jesus? He looked back too. Of all the memories He had on Friday, our future was one of them. So go ahead. Look back in awe, in wonder. And while we do, let's remember that Jesus finished His week to give us purpose in ours. Whew, Friday. That's how. He's why..."
And so...whew! Monday. That was quick. The foot of yet another mountain. Head craned, eyes up...it's steep. But before you start your climb, look down. Notice? Somebody's been here. Go ahead, kneel to get a closer look. Seems our 'how' and 'why' has cleared a path. Are you shaking your head in wonder? Yeah, me too. The one who delivered us on Friday is leading us on Monday. Let's look up the hill in awe as we put one foot in front of the other, shall we? We'll see you at the top.
--J.P.
Workout of the Week: Legs in 10
You may not have heard it here first but you've certainly heard it here often: Training your legs regularly is one of the best things you can do to enhance your body composition. The quadriceps, hamstrings, glutes and calves represent a large portion of your body's musculature so, by working them hard you burn more calories. This, of course, on top of the more direct benefits such as increased strength, stamina and power production. This lower-body routine allows you to train for multiple goals at once, without equipment and in just a few minutes.
Warm-up: Jog in place for 1 min. High-knee running Jumping jacks Squat jumps Split jump lunge Speed skaters Wall squat hold
--Perform each exercise for one minute, resting 15-30 seconds between each. Then, repeat the entire sequence as many times as possible.
SHARE: GOALS What is one goal you hope to crush this week? List it here in the comments section. Is it consistent prayer time? Bible study? Perhaps you want to walk a certain number of laps or run a particular number of miles. Whatever it is, make it known. Let us and others help hold you accountable. We're on this side of the hill together.
HIS IDEA
September 26, 2011Read: Psalm 124
“God’s strong name is our help.” Psalm 124:8
Forget the idea that when we're healthy, we're better at work. Try to ignore the fact that when we take care of ourselves, we're better for our families, kids and spouses. Block all that out for a second. Focus on this short and simple command: "Honor God with your body." Vain, you say? Petty? Too temporary? It would be if it were my idea. But it isn't. It's His.
Yesterday at church, we sang praises. We listened to a sermon about the importance of praise. Then we offered Him praise through the giving of our tithes and offerings. All good. All expected. All right. But then the Pastor returned to the podium, rubbed his oversized stomach and jokingly bragged about the oversized meal and game he was about to enjoy.
Now, maybe I'm sensitive. I admit, perhaps my feelings are exposed because my life's work revolves around health as a way to praise God. But friends, listen up. Our best effort at health is not a good idea because of the benefits it brings, it's a good idea because God said it. In the end, we're not loved because we succeed at it, nor because we plead forgiveness if we fail at it. He loves us regardless. But shouldn't we be doing one or the other?
Join us this week as we put our health in perspective; a heavenly perspective.
--J.P.
WORKOUT OF THE WEEK: TOTAL BODY 10 Train most major muscle groups in less time with this bodyweight-driven workout
Recently, a well-respected fitness coach said that losing weight may not be as simple as "move more, eat less." Rather, he says, we should "train harder, eat smarter." While it's true that attention to energy balance -- the old "move more, eat less" mantra -- has some value and can be effective, it is entirely more productive to simply give your best effort day in and day out while continuing to eat a balanced diet that will support your training.
One way to constantly challenge yourself, and therefore effect change in your body, is to outdo your previous performance. And to do that doesn't require a gym -- just the willingness to push. It should be noted that training at higher intensity is relative -- your max effort is entirely unique to your body -- but this workout allows novices as well as experienced trainers to draw equal benefit, training your upper body, abs and legs in 10 minutes flat.
5 push-ups
10 crunches
15 squats
--Set a timer for 10 minutes. Perform these exercises consecutively with no rest in between moves. Do as many rounds as possible of these exercises in the prescribed order in the set 10 minute period. The total number of rounds you complete is your "score" for the day. Partial rounds may count as thirds -- i.e. if you only get through five rounds and then only complete the five push-ups on the sixth round, you've done 5 1/3 rounds. Rest at least 24 hours between workouts. To allow for better recovery, perform this workout no more than three times in a seven-day period.
Advanced Training: If you can complete 10 rounds in 10 minutes, increase the workout length by one minute. Add a minute to the workout each time your number of completed rounds equals the number of minutes trained for sustained progression.
LOVE STEPPED IN
May 9th, 2011Read: Romans 3
"It comes freely unto us, but Christ bought it and paid the price." --Romans 3:22
This last Saturday night, the much-anticipated fight between Manny Pacquiao and Shane Mosely came and went with the expected outcome. But there was another fight that night that caught my attention. In one of the undercard bouts, a fighter in the late rounds was taking too many blows, unable to defend himself. His corner didn't wait for the ref to stop it, but threw in the towel knowing their fighter had enough. Come to find out, the fighter's cornerman was also his dad. As one announcer said, "Love stepped in." He just couldn't bear to see his son endure such a beating.
In the fight for our future, Jesus went the distance. While He could have stopped the fight, God knew we could never defend ourselves, so He let the battle rage. I guess you could say, "love stepped in," until our fight was over.
--J.P.
WORKOUT OF THE WEEK: Dumbbell Complex
So many of us have to take our workout time where we can get it -- before work, at lunch or after work. There's a reason they call it "rush hour" at the gym. Unfortunately, time efficiency can be difficult during these times and a good, full-body workout that takes you from one station to the next might just be out of the question (unless you have two hours to spare). No problem. This week's workout is right up your alley, as it has you working the entire body, in one spot, at the same time.
The complex, which can be performed with dumbbells or a barbell, allows you to train multiple muscle groups in succession without adjusting the weight. The order of the exercises can be altered to suit particular training goals. Your goal here? A solid, full-body workout that helps you build or maintain strength, while also keeping your fat-fighting furnace adequately stoked.
What you're going to do is pick a light-to-moderate set of dumbbells -- one that allows you to do around 20 reps on most isolation moves like lateral raises and curls. The reason we're going lighter is because we're going to begin each round of exercises with isolation moves. After we've hit certain bodyparts with laser-like accuracy, we'll move to a few exercises that require multiple joints and muscle groups, which allows you to raise the intensity without increasing the weight. By the end of the set, what once felt light will actually feel heavy.
Don't let lack of space or time ever stand in your way for a tough, proven workout.
For this workout, do 20 reps of each exercise, resting only as long as it takes to get into position for the next move. At the end of the last exercise, rest 1-2 minutes and repeat the sequence. Three total trips through the complex, 2-3 times per week is plenty. You'll have trained your entire body in a fraction of the time it would have taken otherwise.
Bent-Over Lateral Raise | Target: Shoulders (emphasis: rear delts) Lateral Raise | Target: Shoulders (emphasis: middle delts) Standing Dumbbell Overhead Press | Target: Shoulders (emphases: front, middle delts) Bent-Over Dumbbell Row (two-hand) | Target: Back (emphasis: lower lats) Biceps Curl (simultaneously) | Target: Biceps Dumbbell Squat | Target: Legs (emphases: quads, glutes, hamstrings)
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A TETHERED FAITH
March 25, 2011Read: 1 John 1
"If we confess our sins, he is faithful and just and will forgive us our sins and purify us from all unrighteousness." --1 John 1:9
I hate tetherball. I've always hated tetherball. For those of you unfamiliar with this sadistic schoolyard pasttime, let me break it down for you. There's a ball tied to a rope, which is tied to a pole. You stand opposite your opponent and try to hit the ball in one direction, while your opponent does his/her best to hit it in the opposite direction. The one who can get the ball to swing around until it touches the pole wins.
Not surprisingly, this hatred can be sourced to my height-challenged dimensions. I am 5'7", short enough to be dwarfed by most fourth graders today (and by my daughters soon enough). If I was the one serving, that would usually be the only time I'd touch the ball. I'd end up watching helplessly as the ball swung overhead. Out of reach, out of luck -- someone show me the way to the kickball diamond.
Still, the image of tetherball is a powerful one -- the ball straining at the end of a taut rope, with physics doing its best to snap the ball loose. And the game is won once the ball is back in contact with the pole.
We all stray from the Lord. Sometimes, it feels so far that we don't think we deserve to be back with Him. We get pulled so far in the opposite direction, waiting for -- and sometimes expecting -- the line to snap, releasing us into spiritual oblivion. But once you accept Him into your heart, there's no outside force that can shake you loose, no circumstance that can separate you from your salvation. You are tethered to Him by a rope of grace.
>> What is your testimony? Share it with us -- swings and all -- on the PrayFit forums by clicking here.
--E.V.
COMPOUND MOVES If you are looking to build strength, devote your energy to multi-joint moves
The three most popular, widely-used lifts in the gym are the bench press, deadlift and squat. Referred to as "The Big Three," these moves fall into a category of exercises called compound, or multi-joint, lifts. These exercises require movement at more than one joint, which means that more total muscles have to get involved to complete each rep. And the more muscle you work, the more muscle and strength you stand to gain. As a bonus, the more muscle you recruit on a given exercise, the more calories you burn. Finally, any measure of muscle gain will improve your metabolism since muscle is calorie-eating tissue.
Anyone looking to gain strength would be best served by doing compound moves, almost exclusively at first. Isolation, or single-joint, moves like curls, pressdowns, leg extensions or leg curls have their place in physique building, but they are secondary exercises that should only be implemented once you have built an adequate base of strength from which to work.
But The Big Three don't stand alone in the strength-gain column. Here are a few more exercises that make you stronger in a hurry:
Barbell row Pull-up Dip Bodyweight squat Lunge Push-up
>> For exercise descriptions and videos, click here.
>> For more workouts and exercise tips, click here.
ALSO: Pictured below are the official fight night trunks of former (and future) boxing champ Robert "The Ghost" Guerrero, who is taking on Michael Katsidis on April 9 on HBO Pay-Per-View. For more info on the fight, visit HBO Boxing!
(Photo courtesy Team Guerrero)
A LOVE NOTE
February 15, 2011Read: John 13
"A new command I give you: Love one another." -- John 13:34
If you looked for me yesterday, you needed only to check the Hallmark store. Like many a husband, I waited to the last moment to find the one thing that matters most to my wife: a card.
Sure, I could come home with chocolate, flowers and diamonds, but if I were to forget the card, I might as well have forgotten her name. See, jewelry reaches her hand, but words find her heart. And her reaction says it all.
God gave, and He could have stopped at the world, but didn't. He put His love in writing. And to Him...our reaction says it all.
--J.P.
KNOW SQUAT
This week's workout -- Legs in 10 -- revolves around various versions of the squat. That's because this multi-joint move, which includes action at your hips, knees and ankles, is central to nearly every activity that we perform on a daily basis both in the gym and out. Done properly, the squat uses a tremendous amount of muscle, meaning that strength gains -- and fat loss -- are sure to follow. Familiarize yourself with the basics of the bodyweight squat to start changing your body from the legs up.
Bodyweight Squat | Focus: Quadriceps, glutes, hamstrings, lower back | (VIDEO)
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.
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.