Since 2009
THE PRAYFIT DEVOTION
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.
GIVING UP THE TITLE
July 29, 2011Read: 2 Samuel 22
"I will sing praises to your name." --2 Samuel 22:50
When the Forbes richest person list was revealed recently, there were few surprises, save for the absence of billionaire Bill Gates at No. 1. It's rumored that Bill Gates would have had the top spot had he not given so much to charity. Most can't fathom such a sacrifice, but because he gave so much to others, he relinquished a title many would kill for.
But just try to imagine. Jesus went from heaven to human. Actually, our minds can't begin to comprehend the exchange. If we can somehow use Bill Gates as a cheap example, while he gave to the needy, he didn't become needy. Billionaire to beggar? Baron to bum? Not exactly. After all, giving to the poor didn't mean living with the poor. But when Jesus came to earth, He did more than join us -- He took our place. We can't fathom such a sacrifice, but for you and I to have any hope, the cross needed the Savior. And that's a title only He could die for.
--J.P.
PRAYFIT: A WEEK IN REVIEW Revisiting a week's worth of healthy living tips
>> RESOURCES: Finding the best fitness and nutrition tips around the site...in two clicks
>> NEWS: Can protein help to lower blood pressure?
>> NUTRITION: Keys to healthy weight gain
>> EXERCISE: Learn perfect form on the power push-up
QUESTION: If health eventually fails, why is it worth the fight? If God today, inquired of the condition of the body He gave you to get through life, what would your answer be? And if He called you do a better job, would you? Post your thoughts in the comments section below.
GIVING UP THE TITLE
March 10, 2011Read: 2 Samuel 22
"I will sing praises to your name." --2 Samuel 22:50
When the Forbes richest person list was revealed yesterday, there were few surprises, save for the absence of billionaire Bill Gates at No. 1. It is rumored that Bill Gates would have had the top spot had he not given so much to charity. Most can't fathom such a sacrifice, but because he gave so much to others, he relinquished a title many would kill for.
Try to imagine. Jesus went from heaven to human. Our minds can't begin to comprehend the exchange. If we can somehow use Bill Gates as a cheap example, while he gave to the needy, he didn't become needy. Billionaire to beggar? Baron to bum? Not exactly. After all, giving to the poor didn't mean living with the poor. But when Jesus came to earth, He did more than join us -- He took our place. We can't fathom such a sacrifice, but for you and I to have any hope, the cross needed the Savior. And that's a title only He could die for.
--J.P.
IT'S A STRETCH
Did you know stretching before a workout isn't a great idea?
Which one of the following reasons for avoiding a pre-workout stretch is not true? The one with the first correct answer gets a complimentary PrayFit baseball cap!
1. Stretching doesn't necessarily prevent injury. 2. Stretching actually makes you weaker before a workout. 3. Stretching is for range of motion purposes only. 4. Stretching a cold muscle could actually cause injury. 5. Stretching is best done after a workout, when your muscles are warm and full of fluid.
SUPER SAVIOR
August 20, 2010Read: Isaiah 53 “But he was wounded for our transgressions and bruised for our iniquities and by his stripes we are healed.” –Isaiah 53:5
If you happened to see the Kentucky Derby earlier this year, you were witness to a fantastic story, both on and off the track. One man’s name was selected in a raffle among 67,000 others, then he was given $100,000 to place a bet on any horse in the field. Winner take all.
When Glen Fullerton entered Churchill Downs that morning, all he had was a gift and a choice. And after all the pre-race advice, he used both.
The split-second that Super Saver crossed the finish line in front of nineteen other horses to win the fastest two minutes in sports, Glen Fullerton became a wealthy man.
It seems we walk into this life a lot like Glen did the Derby; with a gift, a choice and a super Savior to do the rest.
--J.P.
OBESITY: A SECURITY ISSUE?
If you think that fitting into our clothes better is America's only incentive to get fit, think again. The problem, illustrated by the following statistics, has continued to make it apparent that our declining dedication to health is putting us at much greater risk than we may think.
>> The Centers for Disease Control and Prevention classify more than 34 percent of American adults age 20 and older as "obese" -- or having a body mass index higher than 30.
>> Up to 9 million Americans ages 17 to 24 -- or nearly 27 percent of the prime military recruiting age demographic -- are "too fat to serve in the military," according to an April study from Mission: Readiness, a non-profit group composed of senior retired military officials.
>> According to the study by Mission: Readiness, more than 140,000 individuals failed their military entrance physicals between 1995 and 2008 because of weight problems -- a 70 percent increase over that same period.
Read the full story by ABC News: TOO FAT TO FIGHT?
WILSON!
August 6, 2010Read: Luke 18 "Indeed, it is easier for a camel to go through the eye of a needle than for a rich man to enter the kingdom of God." --Luke 18:25
In the movie "Cast Away," Tom Hanks' character, Chuck Noland was a time-obsessed FedEx analyst with a simple job: deliver the mail on time. After his plane crashed, he got washed up on a deserted island where he spent four lonely years. Well, he wasn't totally alone.
Wilson, a volleyball Chuck found in the wreckage, became more like a friend than a piece of sporting goods equipment. Clearly out of his mind, Chuck would talk and even argue with the ball. But when he finally escaped from the island, his raft was hit by a storm. And when he woke up, he realized Wilson had been thrown overboard (cue the sad music). After attempts to retrieve Wilson failed, a heartbroken Chuck realized he couldn't take it with him. He knew he had to decide: Be saved or go in after his prized possession.
Silly, right? I mean, who in their right mind would act that way? When I saw that scene, I was shaking my head thinking, "It's a VOLLEYBALL, you NUT!" But then I thought of the rich young ruler, and the answer Jesus gave him. Haven't we all been in that boat? Ever gone overboard on stuff? Funny, like watching Chuck, I wonder if the Lord ever shakes His head at how crazy we get about our toys.
--J.P.
WHICH BURNS MORE FAT? Learn the benefits of high- and low-intensity exercise I've often been asked which burns more fat, training at a low intensity or high intensity. The answer is both. Let us explain.
Let's take an hour worth of exercise as an example. At a low intensity, the body will burn more fat relative to the total number of calories burned, so percentage-wise, low-intensity activity burns a higher percentage of fat calories. But take that same person and have him/her train at a high intensity, and they'll burn more total fat calories, even though as a percentage of the total, it's less.
But let's apply some numbers to make things a little more clear:
>> Person A walks for an hour and burns 2oo calories. And of those 200 calories, 80% of that comes from fat. So he burns 160 calories just from fat.
>> Person B does high-intensity intervals for an hour and burns 500 calories. And of those 500 calories, only 50% comes from fat. So he burns 250 calories from fat.
So even though Person B burns less fat as a percentage of the total (50 compared to 80), he/she still burns more absolute fat calories as well as total calories than person A. The summary? Both are good but it's always good to challenge your body to do more and to change your workouts from time to time to get the greatest results.
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