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.

A FIGHTING SPIRIT

November 21, 2011Read: Matthew 26

"The spirit is willing, but the body is weak." --Matthew 26:41

In my second favorite movie of all-time (Rocky II), Rocky walks to his trainer's apartment in the middle of the night to ask for his locker back; he wants to fight again. Dismissive, Mickey delivers one of the most painful and sad lines I've ever heard: "You got the heart, but you ain't got the tools no more." In other words, the spirit is willing, but the body is weak. As an athlete, that phrase carries serious meaning. I know what it's like to be physically limited from doing what my heart is dying to do. But as a Christian, that line is more than a body blow.

As believers, our souls have work to do. In our passage, when Jesus said to His disciples to stay awake, He literally meant "physically." How many reading this page would agree that you'd would be so much more productive at work, alive with your spouse, able to keep up with the kids or even active in church, if you enjoyed better health? If so, maybe you need your locker back.

You may not want to admit it, but it's time to wake up; there's a fighter in you. If the spirit is willing, your body has no right to hold it back. And if you're reading this page, Mickey was wrong. If you've got the heart, you still got the tools. Your soul just needs a fighting chance.

--Jimmy Peña

WATCH | "You've got the heart but..."

THANKS: PrayFit wants to extend a very special thank you to the wonderful people at Planet Infinity and Breadoflife.org for inviting us to speak and share our mission of faith and fitness this past Saturday. You blessed us beyond belief.

WORKOUT OF THE WEEK: THE GREAT INDOORS

Want a good dose of intense, indoor cardio to start the week? Here you go. Variety is not only advisable but required to keep your body changing. This workout forces you to adjust your speed, incline, duration and rest all in the same workout, keeping your lungs and limbs guessing. This interval-style scheme promotes speed, power and endurance, all while increasing your total work capacity. If you're looking for a brutal but effective way to shake up your current cardio routine (and burn a few extra calories), then this workout is for you.

SPEED             INCLINE             TIME          REST

5mph               5%                   2min             1min

6mph              6%                   1min                1min

7mph               7%                   1min              1min

8mph               8%                   45sec             1min

9mph               9%                   30sec             1min

10mph             10%                 20sec           1min

9mph               9%                   30sec             1min

8mph               8%                   45sec             1min

7mph               7%                   1min              1min

6mph               6%                   1min              1min

5mph               5%                   2min              1min

>> For more workouts and tips, visit our fitness page.