Since 2009
THE PRAYFIT DEVOTION
Miracle. Grow.
"'I tell you,' he replied, 'If they keep quiet, the stones will cry out." --Luke 19:40
Read: Luke 19
I know I'm getting older and much more sentimental because few things in life nowadays are as great as overhearing my wife talking to her plants. Can you relate? Her voice changes in pitch as she compliments and encourages. She apologizes to those not getting enough sun and to those getting too much. Supplying all that love simply brings her pleasure.
I like to think about how sentimental God must be. He cares for us, talks to us, feeds us and protects us. We're alive simply for His pleasure, and He loves to watch us grow. But the cool thing is, we're the part of His creation designed to thank and praise Him in return. And friends, our approach to health is an act of stewardship, and our fragile bodies are a means to praise Him and serve others; music to His ears. With today's verse in mind, let this be another day we keep rocks quiet. After all, if we find fulfillment when the things we love respond, just imagine God, seeing His little miracles grow.
--Jimmy Peña
WORKOUT OF THE WEEK: Static Strength
In breaking from the more dynamic, high-energy workouts that usually appear here on Mondays, this week's workout is a bit static...literally. We're going to take one exercise which doesn't allow you to move whatsoever. The stationary wall squat is an isometric (or static) exercise that works to strengthen your entire lower body (quads, glutes, hamstrings), all without movement.
>> Click here for a detailed explanation and the protocols for the workout.
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In The Temple
"The blind and the lame came to him in the temple, and he healed them." --Matthew 21:14
Read: Matthew 21
When Jesus entered the temple, what He found didn't resemble its purpose. It didn't take Him long to overturn some tables and drive out those who mistreated His holy place. Interestingly, the very next verse says, "The blind and the lame came to him in the temple, and he healed them."
Friends, the enemy wants us to abuse the temple, this body. He wants us to either neglect it so we can't live an abundant life, or he wants us to lose perspective with vain eyes. If you can't see beyond the physical, or if you haven't given your health enough attention, ask Jesus to overturn some tables. He can rebuild what we've destroyed. After all, it's His temple. And that's where He heals the blind and the lame.
--Jimmy Peña
WORKOUT OF THE WEEK: 24-MINUTE COMPLEX
After a five-minute warm-up, you'll dive right in to the lower body complex. Move from exercise to exercise without rest. Once you have completed the leg complex, you'll move directly into the upper body complex. Keep the same cadence, moving quickly between exercises -- minimizing rest will help you keep to the 24-minute mark we've assigned here. If you adhere to the "rest minimal" policy, the 24-minute mark should get you through the lower body and upper body complexes four times each.
The pace provides a powerful fat-burning punch and the multi-joint nature of the exercises creates a powerful metabolic effect, which extends your calorie burn long past your final rep. This workout can also produce measurable gains in strength and endurance fairly quickly. To start, try this workout 2-3 times per week, always on non-consecutive days to maximize recovery between sessions.
LOWER BODY Static Wall Squat (hold a 90-degree squat against the wall for 1 minute) Jump Squat (1 minute) Static Wall Squat (1 minute)
--Hold your wall squat in a position that puts your thighs parallel to the floor. If you can't hold this position, you can increase the angle at your knees so that you are standing slightly taller. But try to start as low as you comfortably can, moving up the wall only as you fail at the lower position.
UPPER BODY Push-Up (complete as many push-ups as possible for 1 minute) Plank (hold the plank for 1 minute) Push-Up (complete as many push-ups as possible for 1 minute)
--If you need to modify and do your push-ups from the knees, please do so. Ideally, you should resort to the knees version only once you have failed the standard version -- even if it's only a few. This will ensure that you progress toward being able to complete more standard push-ups in the long run.
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.
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.
THE MECCA
November 8, 2010Read: Genesis 11
"Then they said, 'Come, let us build ourselves a city, with a tower that reaches to the heavens, so that we may make a name for ourselves and not be scattered over the face of the whole earth.'" --Genesis 11:4
Earlier this year, I spent a day directing a photo shoot at Gold's gym in Venice, Calif., arguably the world's hub for bodybuilding and fitness. No longer in the the magazine business, the spectacle was eye-opening. Above the over-sized mirrors are the words "THE MECCA," the massive letters easily 10-feet tall apiece. And if you look around the room, the word is as appropriate as it is misleading, because many in the mirror really do believe they've arrived.
At PrayFit, our mission toward greater health and fitness is all about obedience, not perfection. Our mantra is that it doesn't matter how big we get in life, but that embracing our smallness is what matters most. Remember we serve a great, big God, which makes us no match and a perfect match all at the same time. For that reason, it's only after He's arrived, that we'll ever be able to claim the same.
--J.P.
WORKOUT OF THE WEEK: IT'S LUNGE TIME
So you've got 15 minutes either before work, at lunch or right after work and you wanna train your lower body with no equipment. No sweat. Well, kinda. Hit these exercises with very little rest between them, and get right back to your day. Do each move to absolute failure -- the point at which you can no longer complete reps with good (or decent) form -- then move to the next one. If you have time, go through all of them again. And while all three moves are bodyweight driven, weight can be added to each to increase intensity. Not sure how? E-mail us at [email protected] or ask other readers on the PrayFit forums.
Sissy Squat Rise onto your toes, grasping a support for balance. Bend your knees and let them extend out in front of you, leaning back as you descend keeping your body straight from knees to shoulders. At the bottom, simultaneously push through your toes and drive your hips forward and up.
Wall Squat Lean against the wall with your back flush against it, your legs bent at 90-degrees and your eyes focused forward. Hold that position as long as possible.
Alternating Lunge Step forward with one foot. Bend both knees to lower yourself, making sure your front knee doesn’t pass your toes. Stop just short of your rear knee touching the floor and reverse directions, driving through the heel of your forward foot to return to the start.
>> IN THE NEWS: Congratulations to PrayFit endorser Robert Guerrero for his 10-round unanimous decision over Vincente Escobedo on Saturday.
>> STUFF A STOCKING: "PrayFit: Your Guide to A Healthy Body and A Stronger Faith in 28 Days," is the perfect gift for anyone looking for a renewal of faith and fitness. The book includes 56 days of daily devotionals, complete exercise programs for beginners and intermediates, as well as full meal plans to speed results. Order a gift today or pick one up for yourself by heading to Barnes & Noble or Amazon today!