Prayer, fasting and charity go together, making each more authentic and therefore more fruitful.
See also prayers and consecration

Fasting:
Friday fasting is part of our covenant, in union with Our Lord's Passion on Good Friday. Normally it means that we only have one regular meal and two very light. No more food during the day. This needs to be understood in the context of our vocation and situation, being flexible so as not to disrupt family life. Some may have to take into account a physical condition. Some of us however are able to fast even more. 

Prayer:
Prayer is our sustenance. Our prayer is linked to the Holy Mass, celebrated as often as possible. Those of us who can should pray the Liturgy of the Hours

"Let us be sure that we understand what a great gift and honor it is for us to spend time in prayer" -St. Jane Frances.

"I consider no other labor as difficult as prayer. When we are ready to pray, our spiritual enemies interfere. They understand it is only by making it difficult for us to pray that they can harm us. Other things will meet with success if we keep at it, but laboring at prayer is a war that will continue until we die." – Abba Agathon, Sayings of the Desert Fathers