Creating Healthy Habits

Chandi Schwab
It is so easy to get stuck in the same routine. Like waking up just in time to do the minimum and slip out the door. This often can throw your whole day off. Especially if you didn't make time for breakfast or exercise. Healthy habits create a healthy lifestyle.We can quickly train our bodies to wake up earlier... we just need to give it a few days of effort to form the habit.
Another important habit to create is the way that we eat. Having control over what goes into our bodies is essential to a healthy lifestyle. I prefer 6 small meals a day. When I wake up I eat a small carb to give me energy throughout my workout. My biggest meal comes after my workout. That is when my body is still burning calories and it is a great way to keep energy throughout the day. The remainder of the day I have a smaller lunch and dinner with healthy snacks in between.This is what works for me.There are so many different meal plans and it is important to find what is best for you. After you have established what works for you...stick to it! We can still indulge in our favorite desserts we just need to save it for special occasions. "Everything in Moderation."

It is so easy to let our "BAD" habits get the best of us. We are in control though. None of us are perfect...but we are in control. We decide how to start our day and often times that can determine the rest of our lives!!
I want to invite you to share a healthy snack that you enjoy.It is always nice to get new ideas and to try something different...so please share!!!

Motivation

Scott Schwab
It seems that in the countries current situation and many of the things going on, that motivation is often difficult to find. We will not be speaking of politics or views in this blog; however, I feel it important that we pass on hope wherever possible. I feel that we live in a great nation and we have had great and not so great time periods. Furthermore, there have been situations that have literally brought people to their knees, (this time period being one of them). We will make it. Things will get better, and there is always ways to improve our current outlook. I believe that one way is to change our perspective. Another is to find things that motivate us. It is a fact that doing things that we enjoy creates endorphins. Another fact is endorphins are created through the process of working-out or getting some form of exercise. Knowing that is not enough though. With Motivation there are basically two forms when broken down. The fear of loosing which motivates us and the satisfaction of a reward. We must find inside ourselves which one we are. For example when you do something, is it because you are afraid of loosing or you are motivated by a reward? Whichever you are, by understanding you can use this for anything in life. So as it applies to working out, do you exercise to avoid getting fat, out of shape, and/or not looking good? Possibly we look at working out to gain years on our life, have a healthy heart, and/or look our best. Whatever the means, figure out how you tick and it can help by making effective goals and priorities. Motivation is the lifeline to all successes. I wanted to share something that motivates me every time I see it. It might be because I love the game of football, but I think it really applies to all of us who just feel like normal people, underdogs perhaps. However, when their is belief and hope, you can accomplish anything, including the greatest moment in college sports! www.apollosmedia.com/partybowl.wmv

High blood pressure/ High Cholesterol??

Drew Cavner
Today we'll shortly cover just a few things that many Americans battle everyday; high blood pressure, and or high cholesterol. Millions of people a year are prescribed pricey, toxic blood pressure/cholesterol medication under the assumption that they have no other options. On that same note, many Americans are discovering that they don't have to always rely on prescription medications to cure their problems. There are many ways that you can reduce both via homeopathic methods.

1. Up your omega 3 fatty acids. Your omega 3 fatty acids help increase your (HDL's) - good cholesterol, while decreasing your (LDL's) - bad cholesterol. You can either supplement through increased intake of fish, almonds, cashews, all natural peanut butter, etc.

2 Super Odorless Garlic - Super odorless garlic is another very popular supplement that is used to decrease blood pressure. Have no fear, most companies deodorize the garlic so your breath wont smell like you just got punched in the mouth by an Italian. I kid, I kid!

3. Hawthorne Berry Extract - This is a very potent antioxidant and is also used to break down fat cells, bad cholesterol, help protect the arterial walls.

Others to note - Flax oil, safflower oil, sesamin.

Also, by increasing your omega 3 fatty acids you are also helping your body lubricate it's joints. Your essential fatty acids are very very potent natural anti- inflammatories. You're going to want to take in anywhere from 4 - 6 grams per day, preferably spread out evenly throughout the day. It's easiest to mix the liquid form into your protein shakes throughout the day!

working out while on the run

Scott Schwab

To all of those out there who truly have little time to work out or are limited by a place to work out. I have been traveling for the last week and was not in a position to have a consistent workout. So what I did was go back to a series of workouts that I did when a gym was not readily available. I decided to get out and enjoy the warm weather and go for a jog. It was very refreshing and gave an element to the regiment that was a nice change. Here is what I propose for those road warriors or those that just cannot make it to the gym. One thing is certain though, it must be a priority for you. I also recommend a morning routine due to the days list of things to do that pile up until you are in the next day's list of things to do. Set aside a half an hour and get out for a brisk walk, or a jog, but most importantly follow it up with some body training. I love series of push-ups, sit ups, and even pull-ups when available. I switch from doing normal push ups to push ups with hands close together, far apart, and triangle push ups. See really hand positioning works the body in different ways. Experiment with what works best and then repeat it 3 or 4 reps. It is not enough to pound out 1 set of something and think we are done. Push the body to its limits. The body is so amazing that the natural bar is raised everyday by a body that craves the attention. It is true and a great idea to let your body be your guide, but let us remember, the complexities of our make up, desire energy. For us to get energy we must expend energy. For us to grow, we must stretch and push ourselves to our limits. So regardless of the schedules we have, make the time to do something. You will feel better, have more energy, and get results. RESULTS are based on consistency.

Making the most out of your Workouts!!

Chandi Schwab

Some of you may notice that even though you have been working out for days you aren't seeing the results you desire. It can be discouraging. I love to to run!It is something I feel comfortable with and a great way for me to relieve stress. I used to just run the same speed for 6 miles every day.I felt great, but wasn't noticing too many changes in my body physically. I finally experimented with some advice I had heard many times but failed to try. Running in intervals helps to burn more calories and works your muscles in different ways. For instance, changing your speed throughout your run.Starting out with a nice jog and then turn it into a run followed by a light sprint and then make your way back down. Throw in a couple of hard sprints also. You will definitely feel like you got more of a workout.If you find yourself doing the same workout everyday try to mix it up a little. If you normally use the elliptical try a cycling class or kickboxing class. There are so many forms of excercise... it is important to expand our options.Our bodies will react quicker and we won't get bored and stuck in the same old routine.

Guest Blogger

J.C. Leach

Scott and I would like to introduce a guy that helped us greatly in rounding up fellow athletes to take part in our focus group in early Feb. Without his help it could have been a complete failure. We would like to thank him and take the time to add him as a guest blogger. Here you have it folks, Jc Leach.

Hey everyone! First off I want to thank Scott and Drew and the Mixers staff for allowing me the privilege of being today’s guest blogger. Secondly I hope that if I can only reach one person through this “editorial” I will feel like I have accomplished what I wanted to.
To tell you a little about myself I played baseball for 17 years. From tee-ball all the way up to college division 1 baseball until my knees couldn't’t handle the pressure of everyday stress. Giving up baseball was a hard thing for me to do because of the physical activity that was involved. It was a down point in my life going from working out hard every day, to trying to find something other than just the monotonous running and lifting weights to stay in decent shape.
That’s when I discovered MMA. I have always enjoyed watching the fights on TV or occasionally going to the event, but actually participating in it was something I was kind of skeptical about. I went to a local gym that had opened recently in my neighborhood. I took the trial run and was hooked! I had such a blast learning the techniques of Brazilian Jui Jitzu and Muay Thai. I signed up right away and wrote up a workout to keep me on track. Before I went and started doing regular lifts, I went and visited my old trainer to get ideas on what types of lifts I should be doing. He gave me some tips and I was on my way. Now three days a week I lift, emphasizing on body weight lifts, such as pull-ups and body rows. Two days a week I train in Jui Jitzu and now boxing due to the kicking I cannot do in Muay Thai. I have my first fight in two months and in a couple weeks I am going to be switching my routines from 3 days of of lifting to two day, and 2 days of training to three days.
With all this fluff I just said I hope to get one point across. Doing different types of training is important to keep the workout drive alive. Doing the same stuff everyday can get boring and nobody wants to work out when they are bored of it. So mix it up. Give your life a little variety, and make working out something you look forward to and you will see the changes in your physique that you are looking for.

Full Body

Drew Cavner
Are you tired of your same old workout plan? Are you looking for something new to spice up your regiment? Look no further. Everyday I deal with people that are stuck in the "two body parts per day/ 5 days per week" workout program. Not only will your body physically get used to this program, but you will become mentally sick of the same thing day in and day out. For the next month to two months try just going to the gym three days a week, and working out your full body each time. The days you don't lift weights you can do cardio. Now, in order to save time you will need to do tri sets of your three major muscle groups, then focus on your secondary muscle groups at the end when they are already exhausted. Not only is this a great way to shock your body into growth, but it is also great for your cardio if you do it correctly. Also, studies have shown that the more you work your major muscle groups, the more your body releases natural hormones which will in return, grow and recover faster.

On Monday try using just free weights. For each tri-set choose a leg, chest, and back workout of your choice. Once you complete a set of legs go directly to your chest workout, followed by your back. There should be no rest at all. Each muscle group will recover while you are working the other muscle group. You will also be getting your cardio from the high intensity. On Wednesday do the same thing but use only machines. Friday, integrate both machines and free weights. Always make sure that you are using weight that will challenge you and help you grow. Here is an example.

Weights = Monday,Wednesday,Friday


Legs - 1 x 12 / 1 x 10 / 1 x 8 / 1 x 6
Chest - 1 x 12 / 1 x 10/ 1 x 8 / 1 x 6
Back - 1 x 12 / 1 x 10/ 1 x 8 / 1 x 6

Legs - 3 x 12
Chest - 3 x 12
Back - 3 x 12

Legs - 2 x 20
Chest - 2 x 20
Back - 2 x 20

Bicep - 3 x 10
Tricep - 3 x 10

Research and application

Scott Schwab
When a person is endevoring to take on something new the best thing to do is talk to everyone that you know who is currently doing it and, (which is an important and), you must research. There are so many subjects that surround health and fitness. We can spend hours telling people tips and things to do, but really it wont matter much unless we set up a process upon which to build. To take on a new exercise or regiment or diet one must know the current material that is available. Though this is a simple suggestion, it must be repeated. If you go to the gym and dont really know what to do, so you run a little on the treadmill or get on a bike and watch the gym tv, or even grab some dumb bells. The problem is that you will not continue if you dont know what you are doing and you dont feel comfortable. Also to make something worth it one must see results. So here is the best way to get results. Take a look at your body and decide what you would like to become or do. Once you have decided what you would like to do, now you start the research. Research is found in so many places so do not feel that there is not enough information available. I use the example of this; hopefully you would not go into a job interview without knowing anything about the company. It is the same concept when you go to the gym. Know what you would like to do before you go. Find a regiment that makes you a little sore each day. As you do this you will have better luck at the gym and find that your time is better spent. As you feel productive, you will want to return to the gym more often and for longer because you know that you will be getting something done. Take a little time to inspect your body in relation to your goals. List your problem areas and then go to work on your homework. This is a great place to start and continue. Knowledge is power......

Train your mind and the body will follow....

Scott Schwab
On Saturday I went to get a massage and it was wonderful. If you are in the Orem area as a resident or a visitor, you need to go see Diana at Well Being Massage. She has been in the industry for 13 years and has had many years of experience. We are hoping to have her be a guest poster in the coming weeks. Her feedback for me was very applicable and something that got me thinking. The mind is the most phenomenal tool that exists in the world today. Through your mind and what you think; you create energy and draw what you are thinking directly to you. I also would like to take the time to recommend the book or movie, The Secret. Now I am not going to tell you that I believe everything said on those pages, but the fundamental truths are there and pertinent. As I mulled this over in my brain I wondered how this applies to working out and having a healthy diet. Having a strong mind and teaching your brain to respond to operate how you want it to is in our realm of possibility. So how does this work? You must know what you want and make a commitment to yourself. A book that I read once talked about the body responding to vibrations as it applies to touch and commitment. This is why at each section the author would have you put the book down, place your hand on your heart and make a commitment. After the initial commitment he would have you then place your hand on your head and make a general but powerful commitment of what you ultimately want to become. This applies to dieting and exercise too. In the world of the body, the mind must be in tune. The mind must lead and control what the body can and will do. Everything is a thought first. So let us all take a minute to make a personal vow by placing our hand on our heart. It can be anything, but do it, because I know that it works and I am seeing it right now in my life. Follow it up by a statement with your hand on your head which is somewhat unique but empowering. For example, my vow is not to eat greasy food, especially burgers and fries from fast food joints. I have placed my hand on my heart and say I will not eat fast food, greasy foods that provide little nourishment to my body. Now my second statement is to place my hand on my mind and say I will have 6% body fat and be in the best shape of my life. I have done this with business and now I am working on the body side. I can tell you that I know that it worked for me from a business standpoint, and will now test it in another arena and see how it works. I hope this post finds everyone well and ready to make the declarations to become their best. Another suggestion has been made and we will be implementing it. In italics we will be placing the name of the person who was the blogger for that post at the top of their article. That way each person visiting can quickly know who the authors are and become better connected. Thanks for your help and continued feedback.

Triathlon Training

Thanks again to Mixers for allowing me to guest post this week. I'll get right to the point because I know you all have a lot to do. that is actually what I want to talk about: how you can get the most out of every workout. I've been thinking a lot about this as my training for the Flying Pig Marathon in Cincinnati in May is ratcheting up and I'm starting to log a significant amount of miles each week.
I'm still very much a rookie to endurance sports but I have now completed at least one triathlon from 3 of the 4 major distances, sprint, olympic and half-ironman (the ironman is still a few years out). To this point my biggest goal has been simply to finish the race. Basically, short of coming in last place or piggy-backing a friend, I have been happy just crossing the finish line and having my name be called out on the megaphone.
But I am now to the point where just finishing isn't ok anymore. I have a baseline for my performance and it is exciting to push myself harder and see PRs in training and on race day. This is easy for folks who aspire to turn pro. They quit their day job, get some sponsors and do nothing but workout, sleep and eat. Well, I don't want to go pro and I don't want to quit my day job and I don't have any more time to spare. Now what?
Fortunately, there is still a lot of mileage (pun fully intended) you can get out of your workouts while not spending much extra time. For endurance athletes, this means mixing it up (there is my shameless plug for Mixers Nutrition). Stop logging the mindless miles day after day expecting to get faster. Because you won't. You have to combine speed work, hills, tempo runs and long runs to be a better marathoner for example. And the paradox is, switching up the workouts and getting faster doesn't mean putting in any more time. Speed work and hills will be quicker than your normal runs yet you'll see dramatic results. Throw in some core and upper body workout and you're on your way to a PR.
That being said, planning your training is the next critical key to success. Often times I get busy and try to squeeze in a workout on the spur of the moment. I don't have a specific goal in mind when I do this. Consequently, I am not getting the most out of my workout. I'm not expert at this but I'm trying to be a better planner and implement these different workouts to improve my performance. Whatever your goal or sport, plan well and mix up your workout intensities. Your race times will thank you.
(photo of Andy Potts, a stud pro triathlete I really like)

For All You Women Out There!!

I feel like it is fitting to start out by sharing with you how health and nutrition has changed my life. Growing up I was always very active. I took dance classes, gymnastics, cheerleading, and track. I have always had a passion for running. And that is something that I enjoy keeping up with.
About a year and a half into college my life was changing rapidly. I was working at a phone center at nights. I had started cosmetology school, was newly married, and to our surprise expecting a baby. We had only been married 3 months when we found out and it was a big surprise. I easily let my schedule take control of me. I ate whatever was available whenever I could fit it in, and rarely made time for exercise. I didn’t realize how rapidly I was gaining weight because I was so focused on everything else and I guess I just figured that is how being pregnant was. It wasn’t until I looked back at pictures that I really realized how unhealthy I was and looked. Throughout my pregnancy I was emotional and miserable .My labor and delivery topped it all off. Long and treacherous!
A year after a lot of running and a lot of hard work my weight finally came off. I had decided at that point that I would not ever let that happen again. When it came time for us to try again for another baby I decided that I was going to maintain my health and fitness. I decided to keep my routine going as long as I felt comfortable with it. I would run 6 miles every day and when I got back I would have a whey protein shake. It was a drastic difference for me. I had energy, I wasn’t nearly as moody, and I felt confident and happy. At about 6 months along I moved my workout into the gym. I would use the elliptical and the bike so that I could be lighter on my feet. The energy was always there. Up until the day I delivered. I went into labor naturally two weeks early and it was a breeze. (Well…in comparison) I dedicate my success to working out and drinking my protein shakes. I also had more control over what I ate. I still enjoyed my snacks and desserts, but it was all in moderation. I want o share this story with every woman out there whether pregnant or not because it is so worth it!
The important thing to remember is that before anything else…we need to be happy with the foundation that we have. Nutrition and exercise are very important. Mostly to help us stay healthy and balanced. If we are happy with the way we feel and with the energy that we have, that is what is most important. From there we can pin point different areas that we wish to improve. Sometimes it is comforting to remember that we are all in the same boat. Each striving to become better!

Week in review

Scott Schwab

I almost forgot to leave a post. Good thing that I just got home and getting ready for bed. My wife and I did our Valentines date tonight rather than tomorrow and switched off with family. As I was thinking about the week, the thought of all things in moderation came to me. What I took from this thought is going out to eat. I think it is a wonderful idea and a great way to socialize, meet new people, and keep the fires burning at home. Here is the problem though; less and less people are taking food with them, because it is easier and more convenient to make a quick stop at a drive thru. The truth is, we spend way more than we need to and the processed food is having a hay day on our bodies. So my tip for the week, is to budget the times that you want to go out and stick to them. Try and order healthy, but make sure that you limit eating out to the bare minimum, especially at the greasy spoons. I also wanted to take a quick moment to introduce my wife, who will be taking on the Saturday blogs for now on. She is wonderful and is currently pregnant with our third child. We are excited and nervous and ready for the great opportunities that come through raising children. As we have been married for almost 6 years, we have gone through many adjustments with our health and eating. Chandi has always been interested in Health and keeps our family going strong. The things that she will share will benefit us all, but especially women, with the feedback that we have had from our female readers. She has successfully had two pregnancies and is on her third. The great thing is that she always looks great and keeps it a goal to manage her diet, health, and the health of the baby. She looks great and in my mind is always improving. Enjoy what she has to say and as always let us know your thoughts. Have a great, safe, and healthy Valentines day and remember, share the love.

Weights or Cardio?

Scott Schwab

I have been asked many times whether a person should do more of cardio or more of weights. The answer in short is that both should be done, but the real question is what are you trying to achieve? The interesting thing is that no matter what your goals are, they will be achieved faster and more effectively if you combine the two methods. I personally like to combine the two every day. Here is what I mean. Have you ever seen the girl on the cell phone who doesn't seem like she really came to work out(hair make-up done)? Or the guy that has all of his buddies around that talk and laugh and really don't get much done. Here is a new idea, when you're at the gym be at the gym. I understand that there are some people that need to be by there phone at all times or be with someone every second of the day, but you are not one of them. Trust me, you will get more done if you set aside the time you want to go to the gym and make it a priority. Those calls will still be there when you're done, and those buddies will still want to chat. You need to get your heart rate up for about 30 minutes before your body really starts receiving all of the intended benefits of exercise. So along with the stretching that you need to do each day, try something new that will benefit you. When I go to the gym I will choose a series of 4 differing exercises and cycle them. They need to be different exercises and provide challenge to you. Let me give an example. Say you are planning to do upper body. Cycle between curls, bench, incline, and pull-ups. This way you are getting a great arm, shoulder, chest, back workout at one time. The secret is to choose weights that are not to heavy and go as fast as you can between each station. Like I have said before do 10 reps 4 times at each station. Not only will this work your muscles in a new way that promotes toning, as you move quickly between the stations you will start to build up a sweat. By moving between the stations and completing your reps you are getting your heart rate up, which in the end is our discussion this week on strengthening your heart. Try it and tell me what you think.

The Power of Love

I know that many of you are probably getting excited with the title and thinking that we will be talking about Celine Deon or possibly putting the power of love on the blog. Unfortunately that will not happen for those of you who are fans, and you know who you are. However, I thought today would be a great day to point out some of the benefits to having your emotional fitness in check. The human body has two basic chemical, human emotions: fear and Love. Both are found in the area of the brain and unleash the chemical called dopamine. With our body being intrinsically connected feelings and emotions put the body into action. As we spoke a couple of weeks ago, balance is what is important to maintain great health; health being divided into physical, mental, spiritual, and emotional or social. Higher levels of dopamine are very healthy to have and in fact regulate the body from everything to the retinas, to the emotions that we feel. Low levels of dopamine is also believed to be directly connected to the onset of Parkinson's disease. As we feel love and give love to others this chemical is produced and creates a chain reaction. The action increases blood flow, clarity of mind, and relieves stress to the body.Blair Justice, who is a professor of psychology at University of Texas has studied the relationship to physical health and the connection with being in love. He concludes "love can help prevent plaque buildup in the arteries, protect against heart disease, boost levels of antibodies in the body, reduce levels of stress chemicals that damage the immune system, lower risk of disease, decrease risk of early death and extend life". I believe that there are two things that people need in their life, to have a voice or be heard, and the second is to be accepted. The underlying theme is LOVE. Don't let a day go by that you don't love something and someone. It will make you a lot happier in the daily battle, plus now you know that it will positively impact your physical health.

Stretching

How many people actually stretch before or after their workouts?? Probably not many. People do not realize the very important benefits of stretching. ROM (range of motion) is greatly increased when stretching becomes a daily routine for athletes. An increases ROM can help prevent injury, shuttle lactic acid out of the muscle after a long workout, and it can also aid in preventing slow delayed-onset muscle soreness (DOMS). For those of you that have really tight hamstrings or lower back, take a tennis ball or racquetball and roll it under the arch of your feet for 30 seconds. This not only will take stress off of the bottom of your feet, but it will also relieve pressure that is built up in your legs and lower back. I suggest doing 4 to 5 sets of this per foot, for 30 seconds. Do this when you wake up, and then again right before bed. It's also beneficial to do movement stretching (ballistic) before your workouts to warm up your joints and increase blood flow, and static after. Incorporate stretching in your daily routine and you wont be dissappointed!!

Healthy Heart

Today's post is for everyone. Regardless of where you are on your health and fitness goals, our hearts are our lifeline. A heart should be the strongest muscle in the body where it has to work so hard. Lets break it down into a couple of main areas. With Valentines Day quickly approaching I am sure that all of us have seen the commercials and advertisements. It is one day that we can show how much we are grateful for our loved ones. I would like to propose a week, and then a month, and then a year, and then a lifetime of focus on the heart. There are so many factors that go into a healthy heart. Lets speak about one per night for the next couple of nights to get everyone ready for Valentines Day. Ok a normal heart beats approximately 100,000 times per day. Here is an easy formula for all of us to figure out our personal beat, Take the pulse/heart rate, or beats per minute, and multiply by 60. The multiplier 60 converts the beats per minute to beats per hour. Take that answer and multiply by 24. The multiplier 24 converts beats per hour to beats per 24 hour day..... Exercise helps a heart, along with eating habits, mental health, cholesterol, blood flow, blood pressure, weight, etc.... Exercise could be the most important part of the equation. The heart is a muscle and should be worked effectively to build the muscle. Simple tips are walking, taking the stairs, parking a little further so as to walk a little further. What I will suggest is not only these things and those that we will discuss during the next couple of days; but it is to start working the muscle daily. There are many things that can work the heart, but not many like a jog or brisk walk, or a run. The activities are called cardiovascular for a reason. They get your heart going. The key is to get your heart rate up and going. Other suggestions are to dance, clean the house, run stairs, play outside with your kids, or you be the kid. When was the last time that you ran full speed down a hill and tumbled wildly into summer salts? It has been awhile for me too and judging by the spelling, one might think not at all. The point is, Get off your butt and go and do something. It is so easy to watch T.V., surf the web, or just chillax. Do something, anything, because as we all know. Heart disease is increasing rapidly. From the food you eat to our inactivity, everything seems to be against us. Exercise however, is on our side. Remember there are a lot of people who can do things for you, but exercise is not one of them. Let this be the post that gives you the motivation to go and do something. Get your heart rate up and be consistent. There are many forms of motivation, let life be the biggest motivating factor for you. All of us can have a healthier heart, so make a commitment to yourself to make yours as strong as possible. All of us have people who rely upon us, and to not exercise only increases our chances of problems. Start today and exercise. "I heart exercise". Pass the torch to everyone you know and lets make a healthier world today.

My friends at Mixers Nutrition really polished up the facts about me in the introduction! But I am excited to be a guest author for the next few weeks and talk about health, specifically for aspiring endurance athletes. I am entering my fourth season of competing in triathlons and I'm in training for my first marathon (Flying Pig in Cincinnati on May 2). My focus in this article will be mostly on triathlon because that is what I am most familiar with but the basics will apply to any endurance sport you are interested in.
Endurance sports are all about balance. One of the best parts of endurance sports is the sensitivity you can develop for listening to and understanding your body. There is a delicate balance between optimal performance on race day and a season-ending injury due to poor training. There is a balance between running out of energy mid-course due to under-eating and putting on extra weight because you overestimate your caloric needs. Each season I figure out new things about my body's balance and what I can do to train and eat smart, stay injury-free and in overall good shape. But there is a larger element of balance that is even more important which I'll focus on in this post: the balance of where your goals as a triathlete should fit into the rest of your life. My wife will be the first to tell you that I am still a work in progress. I constantly look to her for feedback in helping me maintain an appropriate balance.
But this much I know: I'll never stand on top of the winner's podium. Even if I had the God-given ability to do so, that just isn't my priority. I have way too much going for me in my roles as a husband, father, student, employee and church & community volunteer to allow triathlon to consume that much of my life. But everyone is different. What is balance for me may not be for you. I have to tip my hat to the studs at the Ironman World Championship every year in Kona who pound out 140.6 miles in 8 hours! It is inspiring. It makes me want to improve. But that is where it stops. I am not willing to give up aspects of life that I cherish to run a 3 hour marathon.
Anne and I have tried to incorporate triathlon into our family activities and it has been a great way to stay balanced. For example, we bought Trek's Doodlebug jogging and biking stroller two years ago so our two daughters can go with us on runs and rides (pictured above). We drop the girls off at the gym so we can swim laps and afterward we all jump in together. For our 5th year wedding anniversary, Anne and I did a triathlon together in West Virginia. Like I said, everyone is in a different place in life. But finding out what works for you in balancing your athletic goals is part of the fun. More to come about finding balance in training and nutrition. Stay balanced!

Guest Blogger

Today I wanted to write and introduce all of you to our first guest blogger. He is a very good friend and has taught me just about everything that I know. Sam Woods has been involved in health and nutrition for about the past 15 years. As we grew up Sam wrestled, played football, and became and avid runner. Since graduation and college he has taken on other adventures that truly set him apart. I personally was interested in having him post his experiences with marathons and triathalons. He and his wife Anne are great examples of a couple that encourages and helps eachother with health and fitness objectives. Tomorrow will be the first post of hopefully many, and will give us some insight on how to train for a marathon or triathalon. Specifics that one should eat, a schedule that is easy to follow, and possibly some hints to stay in shape and maintain a healthy figure. Sam currently resides in Columbus Ohio and attends Ohio State. He is pursuing a Masters degree, juggles a beautiful, growing family, and is very involved in civic, state, and political forums. He enjoys to read books, spend time with family, and of course improve his health through anything from raquetball to swimming. He is someone who I look up to very much and would love to learn anything possible that could help in any area of my life, but especially health. This is why we have asked Sam to share with us the things that he is doing so that we can learn and possibly implement those things that will help us all to be more healthy. Additionally we have received feedback from our female readers, who are looking to know the benefits of supplements, good excercises for mothers and future mothers, and healthy food and dieting tips to help with energy and weight management. We will begin our posts to our female readers starting next Saturday. Each Saturday we will have a post that is focused to women and helpful hints for their health. On a final note we have decided that we would find a motto that might be helpful to describe our goals and give motivation. "Live Healthy, Live Free". The motto represents our feelings on the importance of health and our passion for life. It is proven that in any instance, living healthy is more beneficial than living otherwise. We believe that through maintining a healthy lifestyle, one can live free from many of the problems that exsist in our society. It is true that bad things happen even to those who are most healthy. However; most of the time those who are healthy have been able to enjoy life to the fullest and through their healthy lifestyle have often overcome the odds. Begin today to eliminate high risk living and implement new ways to be more healthy and happy. Have a wonderful and safe weekend.

Meal Portions

Today I wanted to write a little about some of the things that I am personally doing to get into better shape. I have decided that I am going to try and I emphasize try; to cut my meal portions in half. The other advancement that I am working on is no burgers and fries. Cutting out the grease and reducing my portions by half is something that I actually have found is working. The fact is, the body does not send the message that you are full until about 15 minutes past the time of being full. So the key to get the timing of the message and allowing it to work without the bloating is to slow down. Start your meal, whatever it is, by eating at a slower pace. As you start to approach half way point, stop and talk, stop and drink, etc..... Take a couple of minutes to see how you feel. You will start to feel that you are getting full or are full. That way you can judge whether you should continue or bag the rest. Portion sizes are huge now days and to eat half is actually better for you, especially when food is so processed in our society. I wanted to give this tip because it was given to me and I really have enjoyed doing it. I tried it a couple of years back when I lived in Las Vegas, and really noticed a difference. Start the weekend right and have some fun and do something for your health.

This is a little extreme and a great example of what you don't want to become.Wow! Where is the separation between his neck and his head?

New Ab workout

Today I will write about an abdominal workout that is sure to get things going. What you will need is a medicine ball. You will lay on the floor on your back and take the ball in one hand. Stretch your arm with the ball as far past your head as possible and raise your legs together between 30-45 degrees. Raise the ball in a vertical motion, but not past the point where you would drop the ball on your face. It is also important to keep your head elevated. Repeat 10 times and switch the ball into the other hand. Once you have completed 10 reps with each hand take the ball into both hands, again stretching it as far past your head and close to the ground without touching as possible. Take the ball and raise it 10 times, while raising your feet until they meet above your torsoe and chest area in the air. Finally bring the ball tight to your chest area. Raise your legs to where your knees create a 90 degree angle to your upper body. With both hands take the ball side to side with your head and shoulders as high off the ground as possible. You will want to flex your abs and have your elbows almost touching the floor on each side as you take the ball back and forth. This is your final rep so shoot for as many as you can do. I try to get 100 each time. If it becomes painful stop! Again let your body be your judge. That routine should be repeated 3 or 4 times depending on how you feel. This is another key exercise to my week. It is hard and targets the core very well. Good luck and let me know what you think.

Know your weakness

When maintaining health and a healthy diet, know what your weaknesses are. For me if there is food around I keep eating even when I am not hungry. Also I find that the buffet style does not work for me. I was told growing up that I should finish all the food on my plate. Unfortunatley plates and platters have gotten bigger. Food portions are huge and our stomachs have no choice but to grow. A helpful hint for everyone including myself, is to cut portions in half when going out to eat. I know it is inconvenient to take leftovers home or seem like you are just playing with your food, but the truth is your health will benefit. This is a weakness for most people I know. When they are out, they want to be out and not worry about a diet, or healthy eating, but you can eliminate a great deal of positive work in a week, with a weekend of going out. So as a general rule, cut it in half. Even if you do not plan to take it home, in the grand scheme of things you will feel better and be able to enjoy other parts of the weekend and going out or being in. In the end your stomach will begin to reduce in size and you will fill faster and feel more full and complete after meals. Instead of putting yourself through the pain of bloating and being so full you cant move. Keep it light and cut it in half. Keep your new years resolution going strong and add this to your regiment.

No Excuses

From personal experience excuses have been nothing but negative and counterproductive. An excuse is usually a way that people justify failure. When a person approaches me and they tell me that they don't have time to eat healthy, I look at that as an excuse. Don't get me wrong, I know people have crazy work, school, and life schedules these days, but is that really an excuse to have bad eating habits. I personally believe that it is just a matter of organization. Here are just a few little tips that anyone can use in their everyday life to keep themselves from eating unhealthy.

Designate 1 to 3 hours a week preparing meals for the week. I'm a huge advocate of cooking meals about an hour before I go to bed, that's a time where i'm usually watching TV or doing something very unproductive anyways. Rather than cooking huge meals, just make healthy snacks that will keep you from eating fast food throughout the day while you're at work or school. Hardboil 24 to 36 eggs so that whenever you feel the urge to snack on something unhealthy you have a very lean alternative that is filled with protein. They can be refrigerated for weeks, and you can carry them around whenever/wherever you want.

Chicken breast and rice is another very tasty/cheap healthy substitute. Grill 10 to 12 chicken breast and make 10 to 12 cups of brown rice. This should last you a good 3 to four days. split up the rice and chicken breasts into tupperware and eat them as either meals or snacks. (1 chicken breast with 1 cup or brown rice/2 chicken breast with 2 cups of brown rice) If you want to spice up the semi-boring meal, add egg whites and hot sauce to your rice, or add some type of seasoning to your chicken breast.

Always have 1 or 2 protein drinks already made in your fridge at all times. This will help It takes about two minutes to mix your protein into water/ shaker cup, it's not that hard!

Fat free cottage cheese. This is a great lean alternative that you can eat whenever you want. It's great because it has time released protein so it is a very popular snack before bedtime. Mixing sunflower seeds in it tastes great, too!

These are just a few tips out of many that we are hoping you will enjoy! Try it out and let us know what you think!