Since 2009

THE PRAYFIT DEVOTION

jimmy pena 3/3/13 jimmy pena 3/3/13

Higher Ways

"As the heavens are higher than the earth, so are my ways higher than your ways, and my thoughts than your thoughts." --Isaiah 55:9

Read: Isaiah 55

You've more than likely heard the story about the eagle and the chicken where an eagle, equipped with an eagle's heart, body and wingspan lived and ate with chickens. Because he lived with chickens, he believed he was one. The eagle looked up and saw another eagle flying, but didn't realize that's where he belonged. Versions of the story vary, but the message is clear: an eagle can't fly if he lives like a chicken.

I thought of that story when I had a workout session inside an altitude chamber. As you may or not know, training at altitude helps you better perform at sea level. The more time you spend up high, the better you perform down low. As a physiologist, that makes good sense to me, but as a Christian, it points me in the right direction: higher.

"Turn your eyes upon Jesus. Look full in His wonderful face. And the things of earth will grow strangely dim, in the light of His glory and grace."

Let that be our faith perspective this week. Train high, live low. Look up and do more than believe.

--Jimmy Peña

Question: When we take time out of our busy days to read God's Word and pray, we are more equipped to handle our busy days. What is your plan to make sure that each day you prioritize quiet moments with the Lord?

PRAYFIT WORKOUT OF THE WEEK: RIGHT TO THE CORE Get abs that are strong to the core with this focused workout

>> EXERCISE DESCRIPTIONS - CLICK HERE

We begin the workout session with a lower abs move. Let me first say that it is impossible to completely isolate any one portion of the abs, but you can emphasize a particular section over another through exercise selection. We begin with reverse crunches because for most of us, the lower abs are our weakest section, and it's a good idea to begin a session with your weak link when you're the freshest.

We then move to standard crunches, double crunches and end with a core-specific move, the plank. The plank helps work not only all the outer muscles, but more importantly works the innermost musculature of the abs (transverse abdominis), while also strengthening your low back. Hold the plank position as long as possible, record your time in the log and repeat after a brief rest.

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jimmy pena 7/23/12 jimmy pena 7/23/12

Unlock the Door

"They all joined together constantly in prayer, along with the women and Mary the mother of Jesus, and with his brothers." --Acts 1:14

Read: Acts 1

Peter denied. Thomas doubted. Fear filled the upper room. Both the cross and the tomb were void of any sign of their allegiance, so they hid. But then they heard His voice, felt His scars and were filled with the Spirit. Before long someone said, "Unlock the door."

You and I? We deny. We doubt. And boy do we ever let fear fill our days. But the same reasons that sent the disciples underground -- an empty cross and tomb -- are why we have faith in the first place. So as we begin a new day, take a few seconds and pause. Stand in the room with Peter. Imagine for a second you're with Thomas and the others. Look around at everyday men and women with an extraordinary mission. See the look in their eyes? Like them, beyond your door is a world that needs the gospel according to you. Could be at work, at the gym or even at school, but as you leave your room, imagine the disciples doing the same. Same Jesus, same mission.

Now, somebody unlock the door.

--Jimmy Peña

[exercise in focus]

Yesterday's Workout of the Week included a move that many are unfamiliar with: the straight-arm plank. This challenging core move -- which also lights a a bit of a fire in your shoulders and triceps -- is worth a closer look today.

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. Planks are thought of as an "abs" move but they emphasize the muscles beneath your six-pack -- the transverse abdominis. And by training these deep muscles harder, more regularly, you can better tone and flatten your entire midsection while also adding greater core stability.

Try this: Challenge your core by beginning in a straight-arm plank. Once you reach failure, go into a standard plank, again holding the position to failure. Once you fail on the standard plank, simply drop your knees to the floor and go as long as you can. This three-position plank series will fry your midsection from the inside out -- literally.

jimmy pena 4/16/12 jimmy pena 4/16/12

Breathless

"...weeping, she began to wet his feet with her tears and wiped them with the hair of her head..." -Luke 7:38

Read: Luke 7

Back in graduate school, we had our share of underwater weighing assignments. Underwater weighing is regarded as the most valuable tool at determining body composition. However, in order for the subject to be seen accurately, it takes an extreme amount of effort and courage on the part of the person being tested. See, as you're lowered into the water, you have to empty your lungs, breathing out every drop of air possible.

The woman in Luke 7 defied ridicule and disregarded the rules to do one thing: to pour everything she had at His feet. Broken, she just had to break free and nothing was going to stop her from seeing her Lord. After her tears cleaned His feet and her hair dried them, she courageously emptied her alabaster bottle of valuable perfume for Jesus to breathe in.

Friends, don't miss it today. When we're empty, we allow Him to see us. When we breathe it all out, He breathes it all in. If only for today, let's pour our health at His feet like perfume and tears. Lord, here is all our praise, expressed from the top of our lungs.

--Jimmy Peña

EXERCISE IN DEPTH: The Plank

Appropriate for today is our exercise of choice: the plank. This exercise has no movement whatsoever but has plenty going on. The plank primarily works the muscle called the transverse abdominis -- the muscle most responsible when we breathe out air. Try it, as you read this sentence, take a deep breath and then blow out as much as possible. Keep going....keep breathing out....feel that? Well, that muscle ache deep in your gut is exactly that, deep in your gut. In fact, the transverse abdominis is highly responsible for the strength of your spine and helps prevent low back pain. The stronger the transverse abdominis, the better your posture and the more likely you are to enjoy abundant low back health. Try it. Each day, shoot for a longer plank time. Here's how to get it right:

Plank | Focus: Core, abs, lower back Lie facedown on the floor with your body straight and forearms resting on the floor. Slowly press your body up off the floor onto your forearms and toes. Keep your abs pulled in tight and your back flat while holding this position.

jimmy pena 1/9/12 jimmy pena 1/9/12

Breathless

"...weeping, she began to wet his feet with her tears and wiped them with the hair of her head..." -Luke 7:38

—Jimmy Peña

EXERCISE IN DEPTH: The Plank

Appropriate for today is our exercise of choice: the plank. This exercise, which is a part of our Workout of the Week, has no movement whatsoever but has plenty going on. The plank primarily works the muscle called the transverse abdominis -- the muscle most responsible when we breathe out air. Try it, as you read this sentence, take a deep breath and then blow out as much as possible. Keep going....keep breathing out....feel that? Well, that muscle ache deep in your gut is exactly that, deep in your gut. In fact, the transverse abdominis is highly responsible for the strength of your spine and helps prevent low back pain. The stronger the transverse abdominis, the better your posture and the more likely you're going to enjoy low back health. Try it. Each day, shoot for a longer plank time. Here's how to get it right:

jimmy pena 11/6/11 jimmy pena 11/6/11

A CRY AT THE DOOR

November 6, 2011Read: Joshua 1

"As I was with Moses, so I will be with you; I will never leave you nor forsake you." --Joshua 1:5

As a new dad, one of the toughest things to do was to leave my daughters. Each morning, when I would head out into the garage to depart for work, I'd have to endure the heart-wrenching sound of their screams from behind the kitchen door. They were so distraught that I was leaving that my wife's explanations of my eventual return seemed to do little good. But that was then. Older and more confident that I'll always come back, they hardly notice my departures now. Whether I'm heading to the store for milk, or dropping them off at grandma's for the weekend, I'm lucky to get a second look when I'm heading out.

I'd be lying if I said I didn't miss them missing me so much. I know they love their daddy but part of me wishes that they were always a little more aware of my absence, a bit more hungry for my presence -- anything to make for a more dramatic, lasting embrace when I return!

At times, it may feel as if we've been left alone -- like our desperation has us crying at door for a father that is ambivalent to our desperation. But our heavenly Father never leaves our sides. We are His work so while there's never occasion for such a conspicuous exit -- at least there hasn't been in 2,000 years -- just know that He still loves it when we hunger for His presence and that our eventual reunion with Him will be all the more sweet as a result.

--Eric Velazquez Co-Founder, Prayfit

WORKOUT OF THE WEEK: RUNNER'S CORE

In an effort to become more efficient runners, people will often train their legs harder. A few more miles per week, a few more lunges in the gym -- legs, legs, legs. But as any experienced runner will tell you, legs are only part of the equation. Core strength and stamina are incredibly important for maintaining proper mechanics, whether you're training for a 5K or running out a double in a softball game. Muscles in your abdomen, such as rectus abdominis, obliques and deep transverse abdominis, help to keep the torso stable when running, allowing the legs to do what they need to. But simple crunches won't suffice. Your core needs deep and dynamic work in order to strengthen your stride. If you're a runner, or just someone looking for a more athletic core, this routine will come in handy.

Plank - 30 sec. Side plank - 30 sec. (each side) Ab rollout - 10-12 reps Bicycle crunch - 30 sec. Mountain climber - 30 sec. Medicine ball twist - 30 sec.

>> Perform all exercises as a circuit with little to no rest between moves. Do the entire circuit 2-3 times total, 2-3 times per week on non-running days. If you must perform your core work and runs on the same day, go running first -- doing your abdominal work first could compromise your running form, putting you at risk for injury.

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