“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.

“For I will forgive their wickedness and will remember their sins no more.” –Hebrews 8:12

A documentary recently left me drenched in a flood of tears. Hosted by Maria Shriver, the short movie was a touching look at Alzheimer’s, and the devastating effects the disease has on the sufferer as well as the family. From grandchildren, to children, to spouses, the idea of forgetting and being forgotten is nothing short of a nightmare. As the credits rolled, I found myself calling my wife and mother. Please don’t forget I love you, was the only thought I had as I dialed.

And then I found myself thinking of the Lord. Friends, aren’t we so glad He remembers? Affectionally, He remembers when He made us. Faithfully, He remembers when we first spoke His name, and thankfully He remembers ours. The only thing He doesn’t remember is our sin.

That — gracefully — He remembers to forget.

–Jimmy Peña

SLEEP & ALZHEIMER’S
New research reveals startling risk of being underslept

How well you sleep at night may be an indicator of you risk for Alzheimer’s Disease. A new study out of the American Academy of Neurology showed that those who spent less than 85% of the time in bed asleep were more likely to have Alzheimer’s. While it’s important to note that about half of the subjects had Alzheimer’s somewhere in their family tree, the risk remains alarming.

Need more motivation to get your z’s? Disrupted sleep can interfere with muscle recovery and the regulation of hormones that are critical for muscle-building, fat-burning and metabolism. Try to get 7-9 hours of sleep per night to reduce risk of Alzheimer’s and to keep your fitness goals on track.

>> For the full story from Medical News Today, click here.

“So I run with purpose in every step. I am not just shadowboxing.” –1 Corinthians 9:26

Read: 1 Corinthians 9

As I was leaving Gio’s Boxing Gym in Burbank (Calif.), amid the familiar cadence of speed bags and jump ropes, something a cornerman yelled to his boxer caught my attention. “Stop trying to look like a fighter and be a fighter!” he said. I literally stopped in my tracks. What a powerful statement. Just how powerful, I’d realize just moments later.

Walking toward my truck, I came upon a film crew about to shoot a documentary — a boxing documentary, no doubt. Lights, cameras and make-up. I stood for what seemed like years and watched a make-up artist applying shades of purple, black and blue to an actor’s face and under his eyes. Boxing gloves? Check. Legitimate shorts? Those too. But he wasn’t dressed for – nor returning from – a real battle. “Stop trying to look like a fighter and be a fighter,” ironically echoed in my head.

I wonder about my faith. And maybe you wonder about yours. Am I a make-believer in life? Or do I help make believers with my life? Like the verse above, I don’t want to shadowbox. I want purpose. Give me somethin’ to hit.

–Jimmy Peña

Question: In what area of your life, spiritually or physically, do you need to stand to fight? How can the Prayfit community pray for you? List your battles below or simply list them as “unspoken request(s)”.

REPORT: CHILDREN OBESITY SPILLING INTO MANUFACTURING

A CNN report recently called attention to the latest casualty in the childhood obesity epidemic: school furniture manufacturers. Because of the expanding waistlines of children — a full 15 to 17% of all kids are over 95th percentile for obesity — manufacturers are forced to develop desks that can accommodate them. Child car seat manufacturers are also having to adjust with new designs to keep heavier kids safe.

“Childhood obesity affects their safety in matters beyond child seats and ill-fitting school furniture,” the report says. “Obese kids are more likely to get heart disease, high cholesterol and high blood pressure and are more prone to diabetes, bone and joint problems. Their health problems are also more likely to follow into adulthood.”

>> For the full report from CNN, click here.

ACTION PLAN: Let’s be part of the solution. Today, take stock of how much activity your children are getting each day, taking physical education at school and organized sports into account as well. Discuss the importance of regular activity with your child and make today the first day of a scheduled family “workout,” where you spend 15-20 minutes exercising, walking or playing together.

“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.

>> For more exercise descriptions and videos, click here.

“For he knows our frame; he remembers that we are dust.” –Psalm 103:14

Read: Psalm 103

If focusing on creation and how we were wonderfully made has taught me anything, it’s that God gets us. He gets why we worry. Why else would He constantly encourage us to have faith? He gets why we suffer. Why else would He urge us not to lean on our own understanding? And yes, He also gets the body.

As He formed us, He set limits. As He encased our soul with flesh, He numbered our days on purpose. See, most sculptors never hope to reunite with their design, but God does. We’re all He thinks about! Artists may pour heart and soul into their work, but our heart and soul is His work, and He wants us back. His biggest desire for our lives is that we meet the source of our lives. And if Jesus is in our hearts, He gets us.

–Jimmy Peña

PRAYFIT: WEEK IN REVIEW
Revisiting a week’s worth of faith-building and healthy living

Faith

BE HEALTHY, QUIETLY: No need to brag…let’s let the byproducts of our obedience do the talking

A TRAINING PRAYER: A prayer to take into your next training session…and the one after that

BE STILL AND RUN: Today, kneel, bow your head and run

STILL TIME TO DANCE: It’s never too late to start moving more

Fitness

WORKOUT: An at-home workout for bolder shoulders in 10 minutes flat

NUTRITION: How soy can help you recover faster, boost health

COOKING TIP: Learning how to make a healthier banana bread

FAT-BURNING TIP: How training hungry can burn more fat

I will be your God throughout your lifetime — until your hair is white with age.” –Isaiah 46:4

Read: Isaiah 46

You remember 8th grade dances, right? I sure do. I was the king of holding up the wall. Turn down the lights on a basketball court, add some streamers, some 80′s music, and you had yourself a dance. Just…without the dancing. (No way I was crossing the outer marker.)

I thought of those dances this week while on a television interview in the Midwest. Referring to the senior citizens watching her show, the host asked me if it was ever too late to start an exercise program or to improve your health. Instantly I was transported to those last ten minutes of my 8th grade dance. Knowing my dad would be pulling up any minute to get me, I knew I didn’t have another minute to spare. So I took a deep breath, swallowed any last drop of moisture left in my throat (gulp), and I defied 8th grade logic. I walked across the three-point line and asked the first girl I saw to dance. Best 10 minutes of the year for me.

And that’s my answer to the host’s question. Our life and our health are precious at any age. So if it’s been a while since you’ve exercised or even if you’ve never crossed the outer marker, consider each sunrise the upbeat He’s playing for you. So get crazy. Defy logic and move those arms and legs. Even if Daddy (Abba) says it’s almost time to go, it’s not too late to ask, “Can I have this dance, for the rest of my life?“

–Jimmy Peña

FAT-BURNING TIP: Train Hungry

Regardless of how long you’ve been exercising you have probably heard about the concept of “empty-stomach cardio.” But it’s not just lip service. Training while hungry — ideally before breakfast — can help you lose more fat when training. Researchers at Kansas State University found that exercisers who fasted before a low-intensity workout oxidized 94.3 more calories from fat, on average, than groups who had a meal 30, 60 or 90 minutes before exercise.

As you sleep, your body uses stored carbs (glycogen) to run your brain’s motor, so in the morning, your body is in a carb-deprived state. This means that fat will be burned for fuel sooner during a workout.

As the study suggests, this approach is best done before low-intensity training because high-intensity training, such as sprinting, requires more carbohydrate for performance. What’s “low” intensity? The most universal and leisurely low-intensity exercise is walking. So if losing bodyfat is one of your training goals, try putting your feet to the pavement before you put fork to mouth each morning.

BONUS TIP: The same logic applies to doing cardio after weights. Since weight training uses stored carbs for fuel, doing cardio after will help decrease the time it takes to start burning calories from fat.

DVD: Click here to get started on the PrayFit 33-Day Total Body Challenge.

“Be still and know that I am God.”
“Let us run with perseverance the race that is set before us.”

Read: Psalm 46, Hebrews 12

If you’ve ever watched a track meet on TV, you’ve noticed that as the runners enter the starting blocks, there’s a moment of absolute silence. After the athletes find their place, they kneel, bow their heads, then – pow! – off they go.

Well, if you’re new to PrayFit, we’re a lot like that. In a sense, we represent two bookends of the day — stillness and movement in one. We believe God was as serious when He said ”be still” as He was when He said “run the race.” And at PrayFit, we take these orders both literally and figuratively.

So welcome to the start of a new day. Find a good place to kneel, bow your head and run.

–Jimmy Peña

RECIPE OF THE WEEK: Banana Bread

The smell of a still-baking loaf of banana bread is an olfactory experience that we at PrayFit do not take lightly. Only we know all too well how dangerous this indulgence can be if eaten by the loaf instead of by the slice. Luckily, PrayFit contributing nutritionist Dana Angelo White, MS, RD, ATC, knows how to take the sugary sting out of banana bread without sacrificing flavor.

“There’s no better way to use over-ripe bananas than banana bread, but all the butter and sugar in traditional banana bread recipes can clobber you with calories and fat,” she says. “Use our tips to make this breakfast classic more figure friendly.”

Nutrition Facts
There’s a lot of variation in the nutrition info for banana bread recipes. Those made with butter and eggs come out higher in unhealthy saturated fat and cholesterol, while those made with vegetable oils are still high in fat and calories, but contain more heart-healthy fats. On average, most breads come out to 110 calories and 4-5 grams of fat per ounce — and slices can vary from anywhere from 2-5 or more ounces.

Lighter Options
There are numerous ways to tone down your favorite recipe. Try a couple of these easy fixes:

>> Bananas add moisture and sweetness so you can cut back on the fat and sugar. Try using 25 percent less fat and sugar than your usual recipe calls for.
>> Applesauce or apple butter can also help replace the fat and added sugar.
>> Downsize the portions to muffin or mini-muffin pans.
>> Cut a standard loaf pan sized-bread into 12 slices.
>> Make a cholesterol-free version using canola oil, apple butter and soy milk.
>> Nuts and chocolate chips are great add-ins, but keep portions to no more than one tablespoon per serving.

Dana Angelo White, MS, RD, ATC, is a registered dietitian, certified athletic trainer and owner of Dana White Nutrition, Inc., which specializes in culinary and sports nutrition.

>> NUTRITION: Looking for more recipes and healthy eating tips? Visit our nutrition page by clicking here.

“For physical training is of some value, but godliness has value for all things, holding promise for both the present life and the life to come.” –1 Timothy 4:8

Read: 1 Timothy 4

Life is not about the body, but our health is a means of praise. So this week, before that first rep, regardless of what workout you are taking to the gym with you, take a few moments and whisper this prayer, quietly taking stock of the ultimate goal: to honor the One who created you.

Lord, please bless my workout. As I train my arms, let it remind me that I’m held tightly in Yours. As I work my legs, let it be only to follow you more closely. When I work my chest, may it be safely under a breastplate of righteousness. And when I hit my back, I’ll recall that I’ll never be attacked by surprise. And finally Lord, allow my beating heart to grow stronger, knowing that’s exactly where You live. Yes Lord, please bless my workout. I’m a temple, here to worship.

In Jesus’ name, I train, Amen.

–Jimmy Peña

THE JOYS OF SOY
New research shows additional benefits to this maligned protein source

Soy protein, which is derived from soybeans, has been mischaracterized as a testosterone-blunting, inferior protein source that can do little to speed muscle recovery. But Jim Stoppani, PhD, co-author of “PrayFit: Your Guide to a Healthy Body and a Stronger Faith in 28 Days” says that soy is, in fact, has been proven an effective protein source by over a dozen studies.

“These previous studies also demonstrated that soy protein led to gains in muscle mass equivalent to whey protein,” Stoppani adds.

And new research in the journal Nutrition showed soy to be effective at reducing stress, improving brain circulation and boosting immunity.

>> Try mixing in 10 grams of soy protein with your 10-20 grams of whey post-workout to start increasing muscle recovery and boosting brain health.

For more from Jim Stoppani, PhD, visit his website at www.jimstoppani.com.

“Be careful not to practice your righteousness in front of others to be seen by them. If you do, you will have no reward from your Father in heaven.” –Matthew 6:1

Read: Matthew 6

We’ve been talking a lot lately about the importance of our physical health as a means of praise, and if that has reached your heart, we’re so blessed. If the mere prospect of a new day is reason enough to praise God with smarter choices at the dinner table, then great. Because you’re right…it’s not about the body.

With that said, perhaps the challenge is to be healthy, quietly. In truth, if our health is praise, there’s no need for a declaration of independence from a sedentary lifestyle, and no need to sound the alarm against a less-than-stellar diet. No speeches, no “look at what I’m doing for God” announcements. Practice modesty. We’re called to take care of the body that carries the soul, period. So let’s allow the byproducts of our obedience do the talking.

–Jimmy Peña

WORKOUT OF THE WEEK: Bolder Shoulders in 10

People’s motivations for exercise may vary but the desire for stronger, better looking or just plain healthier shoulders is pretty universal. This complex joint possesses of the most delicate and amazing musculature in the entire body, which is to our benefit because that allows for a variety of ways in which they can be trained. For this quickie shoulder routine, which will walks the line between strength and endurance, grab some light dumbbells or even a pair of soup cans. Trust us, this won’t take much weight. If you need a shoulder smash — a new challenge to set the foundation for a remade set of deltoids — then this week’s 10-minute workout is just for you.

A good warm-up is always important but it could be argued that it is most important on shoulder day. The wide range of motion with you shoulders is maintained by several small muscles that can injure easily if not properly prepared for the work ahead. For this, or any other shoulder routine, follow the prescribed warm-up as the bare minimum of your training prep.

Warm-up | Raise your arms out to your sides until they’re parallel with the floor. Make small circles with your arms for 1-2 minutes. Without rest, go right to into this routine. Rest as little as possible as you go from one exercise to the next.

Using your soup cans or light dumbbells:
Lateral raises for 1 minute
Alternating straight punches for 1 minute
Front raises for 1 minute
Alternating straight punches for 1 minute
Bent-over lateral raises for 1 minutes
Alternating straight punches for 1 minute
Overhead presses for 1 minute
Alternating straight punches for 1 minute

–To keep your alternating straight punches effective, simply focus on punching to full extension at eye level or just above.

>> DVD: have you committed to taking the 33-Day Total Body Challenge? Learn more by clicking here.

“It is required that those who have been given a trust must prove faithful.” –1 Corinthians 4:2

Read: 1 Corinthians 4

As a baby Christian (I wasn’t baptized until I was 25 years old), I really prided myself on my ability to fly under the radar. I was new to the club so I implemented a low-key initiation period where I could just live under the radar. I didn’t want any attention called to my new-found faith any more than my previous shortcomings — I just wanted to adjust to grace at my own pace, under the warm blanket of ambiguity.

In one way or another, we’re all still baby Christians clinging to the comfort of anonymity. We think we can get away with doing just enough not to lose His divine favor, not so much that you risk being pressed into greater service. Of course, this is just no way to exercise faith. Paul reminds us that while we aren’t judged on our works, we are called to live by faith — to live boldly in the light of salvation so that others may see and be saved by it.

The world makes it easy to do “just enough” — to be wholly adequate, never daring to seek our full potential. But whether it’s our faith, our health or our love, we should never wither to our calling. Baby Christians or not, it’s time for us to stride confidently out of conformity and onto His radar.

–Eric Velazquez

Question: Are you doing “just enough” in the realm of health and fitness? Are you challenging your body each and every day? Have you become content with doing the same workout at the same pace or with the same weights? How we care for our bodies can reflect the love of the One who created them. Do you think your health can be a witness to those around you?

SPEAKING ENGAGEMENTS: Want to help spread the gospel of faith and fitness? Bring Jimmy Pena and the PrayFit team to your next church service or corporate event! For more information, click here.

SHOP: If you’re looking for ways to show your PrayFit swagger, you can peruse our selection of PrayFit apparel at our new online store. Hats, tees, wristbands and more are just a click away.

DVD: Our 33-Day Total Body Makeover is changing bodies and fortifying faith across the U.S.! Check out a trailer for the video and find out how you can get in on this inside-out makeover by clicking here.