Exercise Ball

Scott Schwab

What a day. Wow, we have now surpassed the 100 post mark and we are having a ton of fun doing it. I think like with anything, the person who is studying the material and presenting learns the most. The information is working on a personal level for all of us at Mixers Nutrition. I have personally lost 10 pounds and firmed up the areas that needed a little work. I hope you have done the same, and if not please let us know where we can help. We continue to get closer to the opening of the store, but in actuality have had funding delays, but we will get it done and all of you will be the first to know.

I wanted to post on a workout that I did for my Abs today. You will need to get an exercise ball or secure one at the gym that you go to. You will start on the ball and arch all the way back, to the point that your head almost touches the floor. You will emulate a cough by doing short little breathes that flex your abs tighter and tighter. You will hold that and rock slightly back to the furthest point and down a little to elongate and stretch the ab muscles. As you start to feel the burn, start crunches with your hands behind your head and pulling yourself straight up. As the burn continues do not stop; work your obliques by bringing your elbows side to side. Once you can go no further, do 10 more regular crunches. After the 10 you will relax on the ball by leaning back on the ball, but not flexing while you do so. This helps to get your abs evenly worked, and the muscles to pop out and say "watch out." Another stretch that is good, is to take your arms and put them straight out and lean back. Finally another ab cruncher that is a little fun, but can be embarrassing is sitting on the ball and bringing up your feet to your chest and trying to balance on the ball. It is all about your balance and core strength, so you will want to keep your arms out to the sides for balance and flex your abs, as you will be trying to balance on the ball. Try the workout and let me know what your thoughts are. Have a great weekend.

10 pointers to help you stay fit

Chandi Schwab

I found a list of 10 ways to help us maintain a healthy lifestyle.

1• Intake of fluids is a must. While playing, you loose a lot of body fluids in the form of sweat. These fluids are very important to maintain the right salt balance in our body. Therefore, you should always keep a water bottle with you and drink from it often.
2• If you do not like to have water, you can have Propel, Diet Ice, Reebok Water, Vitamin Water or any other form of healthy fluid for that matter.
3• Plan your meals carefully. The meals should be balanced and always try to avoid excessive calories.
4• Do not get carried away by temptations. Think twice before you eat! Make sure that whatever you are eating is providing you good nutrition.
5• The intake should be based on your activity and not on your mood. People often tend to eat more in excitement and even in tension. Avoid doing this!
6• If you are unable to have a balanced diet, make sure that you do take a daily vitamin and mineral supplements for total health.
7• Limit caffeine. Also, avoid smoking or exposure to even passive smoking. Smoking tends to weaken your muscle strength. Also, avoid regular intake of alcohol.
8• Regular exercise is a must. Also, focus on short-term fitness goals.
9• Planning a diet is not difficult but executing is! So, make sure you stick with the diet plans that you can maintain indefinitely.
10• Treat yourself with an ‘unhealthy’ treat just once in two weeks if you find it difficult to control.
To conclude, do not take your health for granted. Fitness and health are a privilege and you should take care to maintain them.

Guest Blogger

Violet Santo

Hello Everyone! My name is Violet Santo, I am 26 years old and live in Boise, Idaho. I grew up in Idaho and moved to Nashville, Tn for a couple of years to pursue music. I recorded 6 songs and now moved back to Southern Idaho to be by family. Family is #1, I am a mother of two small boys (ages 9 months & 3.5 yrs). They are the light of my life, it is alot of hard work (as most mothers know) and I try my best to squeeze in fitness wherever & whenever I can. I gave birth to my 2nd son 9 months ago, and competed in a swimsuit competition when he was 6 months old! It takes discipline, mental focus and a desire to be fit! I started back in the gym 6 weeks after giving birth, with mainly weights and light cardio. I am not a very regimented person about fitness (unlike my husband! haha) the best advice is to do something you love. I love to rollerblade, walk (with my sons as weight), bike, some weight lifting & exercise cardio DVDS. They KEY is to find something you LOVE to do, and do it as much as you can, and dont beat yourself up about it if you miss a couple of days. The KEY is Diet. Everyone is different and everyones needs are not the same. You have to find your rythym and what makes your body tick. I follow a Raw Foods diet. I found out that Shania Twain followed it and as a fan, I thought I would give it a try. My biggest problem area is my stomach, that is where I store fat first. So I knew something powerful would have to happen to get rid of the fat FOR GOOD! So, I eat Raw vegetables, fruits, nuts & seeds (soaked & germinated). I also eat some grains from Ezekiel bread products, but not much. If I crave cheese, then I eat RAW dairy or goat cheese. If you research RAW FOOD DIETS, your eyes will be opened to a lot of amazing discoveries on health. My passion is food, health & nutrition! David Wolfe, & Carol Alt are my favorite raw foodists. They are very wise in this area, this is also a good website: http://www.markusrothkranz.com/markus_health.html ~~~ Its a lot of fun! If I were to sum it up:* Eat the Rainbow everyday (raw preferably) *Get outside and enjoy the sunshine & breath deep (Yoga or Meditation) *Treat excercise as something you do as a reward from your strong body, not something to have to dredd to lose weight. (the pounds will fall off, if you beleive they will & enjoy what your doing!)

Stretching daily

Scott Schwab

We have posted on the importance of stretching before, but I wanted to add a little snippet of something that I recently read. Stretching is the lifeline of longevity. As we age we become less able and desirous of lifting weights and more concerned with cardio health. However; the fact is, that if we don't spend the time stretching all through our lives, we will not be flexible and as able to do the things that we want to do later in life. You have probably seen in certain older people that cannot lift their hands above their heads, simply because that is one activity that is discontinued as we age. The simple stretch of reaching for the sky should be done everyday and especially to start the day to get the blood pumping. It is also proven that the longer that you spend stretching, the further that you will be able to stretch. As you incorporate this daily and do one day of intense stretching, you will achieve more and be able to use your time in the gym or exercising more effectively. Stretching is the difference in many ways to a healthier life, free from injury and pain in joints and ligaments. Have a great weekend and enjoy the Memorial day.

Amazing arms

Scott Schwab

A couple of exercises that might help your arms look like those in the 300 movie, or possibly the Brad Pitt look in Troy. The main thing that these men did, is something everyday. I know that we have all heard that you don't want to overwork muscle groups, which is very true. However, with all muscle groups, the muscles heal within about a 24 hour period. This is something that I would do for those of you that want the muscles to pop, whatever the muscle group. Arms are essential to keep in shape, and make a difference in many of the things that we do. If you work out 6 days, plan on 2 or 3 of these days being dedicated to your arms. It is also great to mix in a full body workout in the middle of the week. For instance, we spoke about the 300 workout a couple of weeks ago. You can find the workout on MensHealth.com. The other day you can dedicate to cardio or legs. The truth that all of us should know is to grow our muscles, we must do it proportionate with the legs and the upper body. This is why squats and Lunges are so good for the body, based on their nature of working the entire body, with an extra focus on the legs. On these days when you do legs or cardio, do some push ups, dips, and pull ups. You are not looking to spend a lot of time on these exercises, but basically get a good cycle going, as to keep the arms worked each day. If your days with arms are spent focusing on biceps, the next day do some dips to balance it out. Or vice verse; if you do triceps and shoulders on your arm days, the next day do some push ups and inner pull ups. Again you are not trying to make the workouts, be burn outs. Just enough to where you can keep the burn going. The more you use your arms, the better. Like those who do landscaping or farming or logging, they are always using their arms in different ways. Using their bodies on a daily basis is how they get in good shape. The best workouts come from exercises that emulate everyday work and labor. That is what the 300 workout is all about. Taking everyday activities and producing it in a workout. Be creative and think of things that you can do that are unique and individual. It is a lot of fun to think of your own workouts and doing them and getting results. Balance is key and making your workouts count is essential. Don't just go to the gym to sit and do a couple of things, flirt, or make sure that you are looking good for the opposite sex. Go to the gym to get sweaty. The key to fat loss is having your heart rate up. If you spend your time during exercise not getting your heart rate up, you are not being as effective as you could be. Commit to having great workouts and getting your full body in shape. Let us know if you have done anything that has worked for you or any suggestions.

Summer bodies,.... happened so fast

Scott Schwab

With summer just around the corner, everyone is in the mad dash to get their bodies right and in shape. A lot of diets will simply have a person lose water weight and it won't make a big difference. However, there are some simple things that you can do, that I can guarantee that you will lose 10 pounds before the middle of June and be more confident with your body. We will cover a lot of things so if you have any questions let me know. First you have to cut out sugar as much as possible out of your diet. This means no more pop/soda, energy drinks, lattes, or essentially high fructose corn syrup. Eliminate it and replace it with water. There are additives that you can put in water that will give it a little flavor, but you will want to use ones that are not all sugar. You can grab some great ones at a supplement store or an online supplement store. You will want to drink a lot of water to flush your body of the toxins. It may also be a good idea to start with a 3 day detox for the body. The next suggestion is to take your meals and cut them in half! This is not an option, it is required. We eat way to much and our portions just continue to expand our bellies and our belts. What you will do with the extra food you ask? Share it with a friend, divide it into 6 meals or eat it as leftovers. The goal is to start with a meal as soon as you wake up. Repeat the eating of meals every 2-3 hours, mixed in with a lot of water. The combination will really increase your metabolism. Even if you have a hard time or can't eat breakfast; whatever the excuse, just try it for 4 weeks and love the results. Another aid that you can do is taking a product called thermogenix. It helps the natural speeding of the metabolism and actually increases the temperature of your body, which will burn more fat. Finally it is so essential to work out and exercise. You can do things at home, at a gym, and at a park. I think the best workout that you can do anywhere is push ups and sit ups. Get creative! Do push ups with your feet up on the couch, and then turn and do more push ups with your arms on the couch and feet on the floor. Also simple positioning of the hands, changes the intensity of the push up. If you have them close together it will target the inner chest. The wider that you hold your hands you will have more focus to your outer chest. Of course with the push up you are working your back, shoulders, chest, arms, and if you can focus on flexing your abs; they will be worked well. I personally think getting a gym membership is helpful because you have spent the money and there is a commitment needed. It also is easier, in my opinion to go somewhere rather than thinking I will just do something at home. However; again you have to know yourself and by knowing your motivation you may be able to do your workout at home. It is also a good idea to get a protein that has a dietry supplement that will give you the needed protein, but help to speed the process of health and fitness. It can also provide a meal or snack, depending on whether you mix it with a smoothie, or water, or milk. Anyway do these things and I can promise that you will lose 10 pounds before the weather really gets ready to see your body.

Mind Power

Scott Schwab

I heard an interesting quote today that I thought that I would pass on. As I was working out my i pod skipped and went to a section that was motivational. The first thing I heard from the author was this; "doubt and fear cannot exist in the mind of the man that has faith, either one will leave, because they cannot exist at the same time in the mind." When we look at our decisions in life and what we choose to do, I think a lot of us make decisions based on fear. It is not a good thing to live your life by fear because one of two things will happen. Either you will be debilitated and not be able to perform, or it will reserve your subconscious mind into the feeling of not giving your all because of potential failure. Fear is so interesting and something that all of us should study and learn more of. The goal is to eliminate fear and do things not because we fear the results, but because we know exactly what we want and how we can get it. Fear will not allow you to get what you want because Fear itself debilitates. It is also one of the most powerful emotions, according to Napoleon Hill in Think and grow rich. I do agree with him and in thinking back on my life; the times that I have performed best in anything is when I am completely confident of what I am to do. Sports, life, and relationships are all great examples of how fear can apply and confuse our ability to perform. When we think about a workout regiment, dieting, and nutrition; we must also think about the fear that prevents us from success. Eliminate those thoughts and replace them with the "why". Why you are doing what you are doing. Example: I am doing this for myself, so I can look better, feel better, have more confidence. I am doing this for my family, my health, my life longevity. Whatever it might be, find it and explore the ways to replace the fear with the why. This is the start to getting you closer to starting a great and consistent life.

Create yourself

Scott Schwab

There has been a couple of days without a post and we apologize. We hope that you will understand in that we have had a baby. Cambree Hayden Schwab was born on Friday morning at 2:27am. She is 6 pounds 5 ounces and 19.25 inches. She is a calm baby and a joy to have around. I have spoken to many people over the last couple of days and there is a lot of joy that surround a baby being born. I want to dedicate my post today to something that I have been recently thinking about. Creation is a wonderful thing and a process that all of us are apart of. Whether or not you believe the world was created by something or someone, it was created and we are here. We now have that same opportunity to create. It is a special thing and a privilege for anyone to have. With that let us relate the creation process to creating a better self. A better self starts from what we have. Like a relationship a man and women start with what they have to make a baby. Now I know that there are alternative ways and means that children are raised and I am not getting into that. I simply want to relate the process of a sperm and an egg uniting for the process of creating life. With the example of creating a new person, we must know that it will take time. Like a birth, we are looking at about 10 months until that union spoken of above is complete. We should not be surprised when things take time, especially months. Dieting and exercise are frustrating at time. I think the biggest and most important goal is to do something for 21 days. This way it can be a habit. Once a habit you can start adding and subtracting what works and what doesn't. Not necessarily what is most enjoyable. You should enjoy your workouts, but there are times that I do not enjoy the workout that I am doing. It gets to the point that I wonder if I will faint with exhaustion or throw up. With that said, know your limits and what your body can do. Like a pregnancy, the body changes and grows to support the child. Your goal of a workout should be the same in that you must change things and be able to expect more from your body as you continue consistently. This is why muscle confusion is so valuable and needed. That being said you must realize that difficulties will arise, disappointments will come, and eventually you will want to quit. Getting results is key for a person to continue something. The example of a crazy person is doing the same thing over and over again and expecting different results. This is why we change our workouts, (muscle confusion), and make adjustments as you move on. In a deep way, you are creating something that is very important. Creating the body type that you want is a challenge and very enjoyable at the end result. Like with a pregnancy there are many help aids, like doctors, appointments, ultra-sounds, and check ups. Similarly we need to build in check ups and have others that can help see things from a different perspective than we can. Like a doctor, find professionals like trainers, fitness experts, and others that have done it before. They can see what needs to be done for you. You must also do research so that you can know your body and know how you will respond to things. There is nothing similar in my life to the way I feel being a father of 3 with my wife and best friend, but I will tell you that setting fitness and health goals and getting to them are amazing. You feel incredible and the difference is worth exploring. Take a picture of yourself, even if you do not feel that you can or want too. Do it so you have motivation and an after picture when you have met your goal. Then find a gym, a route, or some home weights and get to it. Next change your eating habits, and dieting/nutritional habits. I know it is asking a lot but remember the way that you will feel and the enjoyment that you will experience. Next realize that it will take time and give yourself a year to complete your goal. Set check points so as to know your progress and failures. Adjust when you need to adjust. Finally get with a professional to figure out from a different point of view how you can do it. I recommend supplements, it is essential! Drew is a certified trainer and you can ask him any questions that you have. My wife and I will be starting online courses so that we can do the same thing. If you have been through the process leave us comments so we can help others. Become a follower of the blog and let us know how we can improve. Similarly we can do the same, but we need to hear what your personal goals and problems might be. 2009 is all of our year to get in shape and be a better you. Lets do it together. This is why we started the blog and our goal is to have a community of people there to help everyone reach their goals. There is enough information on the blog currently to get you started and to sustain you. However, you will need to get some supplements that will help you reach your goals, workout consistently; where you can push yourself more each day, and discipline your life with dieting/nutrition goals. Lets create a better you and help you obtain something that will forever change your lives. Thank you for all of your support with the new baby and thoughts and prayers in our behalf.

L-Arginine

Drew Cavner

L-Arginie is an amino acid that is quite frequently overlooked.  Most people assume that aminos are aminos, but this is not the case.  Each amino acid has it's own responsibility, and supplementing some more than others can help increase performance in and outside of the gym.  L-Argine is probably mostly known for giving you that "pump" in the gym.  The reason for this is because L-Arginie is a vasodialator.  Vasodialtion basically means it expands all of the blood vessels in your body, so you are able to deliver and absorb more; blood, oxygen, and nutrients to your muscle cell.  This is obviously extremely important during the gym because it will prevent you from fatiguing as fast, and it will also help speed up the recovery process.  L-Arginie not only vasodialtes blood vessels but it also increases growth hormone levels.  It also has the ability to decrease blood pressure.  Taking anywhere from 3-5 grams of L-Arginine before going to bed will help with recovery due to the large growth hormone increase during sleep.  It is very important to note that L-Arginine has a very short half life.  It last anywhere from 1 to 3 hours.  With that being said, try not to spend a whole lot of money on just an L-Arginie if it is not in a hard pressed tablet.  Somehow L-Arginine in a hard pressed tablet has a longer time release ability.  My two personal favorit Arginie supplements are ; BSN - Nitrix, and NO-D2T by Biogenetix.

Living life to the fullest

Scott Schwab

I realized something today as I was working out. It is something that I observed while watching others workout and comparing my progress to where I have been in the past. There are days that I do not give 100%. The reason is because subconsciously it gives me an excuse when I don't obtain the results that I desired. Do you ever find yourself trying to convince yourself or others that you could have done something if you would have tried harder? Oh I could stop eating out if I really wanted to. I could lose 10 pounds if I really wanted to. I could stop smoking if I really wanted to. Well why wouldn't you want to do those things? The happiness that comes from obtaining desires spreads to other areas of your life. Similarly the failures or non-obtainment spreads as well. Whatever we think most often is what we are or who we will become! Now with that in mind, lets look at each of our lives and find those statements of; oh I could if I wanted too, and eliminate them. I figure that it is a matter of giving all your effort and being satisfied with giving all I have. Those of you that have competed on the sports level have probably heard the statement; "Leave it all on the field, or court." Take that and apply that in your life in all areas. Leave it at work, leave it at the gym, and for heaven sake do not give yourself excuses. A person who lives their lives through excuses will never accomplish much, because there is always an excuse when obtainment was not achieved. Hold yourself and others accountable. By doing this you may set appropriate expectations for yourself and others. Go after life aggressively the same way that life can knock you down. Attack issues and problems and resolve them quickly. Today start thinking of the ways that you can eliminate the negatives and enjoy the positives through accountability.

Happy Mothers Day

Scott Schwab

Today is a very special day and I wanted to take time and honor all the mothers out there. To all the readers and more, we appreciate you. At times life is so busy that mothers do not get the praise and recognition that they deserve. With that being said, I want to thank my mother and my childrens mother for making me everything that I am. Mothers have a very special and profound touch on the lives of everyone they touch. Please know that I speak for all of us at Mixers Nutrition, when I say that your influence is felt and worthwhile. Mothers are the angels that change the world one child at a time and keep humanity moving forward. Here is a poem that I found that I thought could be passed on. Have a wonderful day and know of the love we have for all mothers and women in general.

A MOTHERS LOVE

A Mother's love is something that no one can explain,

It is made of deep devotion and of sacrifice and pain,

It is endless and unselfish and enduring come what may

For nothing can destroy it or take that love away . . .

It is patient and forgiving when all others are forsaking,

And it never fails or falters even though the heart is breaking . . .

It believes beyond believing when the world around condemns,

And it glows with all the beauty of the rarest, brightest gems . . .

It is far beyond defining, it defies all explanation,

And it still remains a secret like the mysteries of creation . . .

A many splendoured miracleman cannot understand

And another wondrous evidence of God's tender guiding hand.

Healthy Strategies for Dining Out

Chandi Schwab
When watching your weight, dining out can be a challenge! We all dine out more than we ever did in the past, and there are many more restaurants available to us. We certainly have many different restaurant options to choose from, but most of them serve large portions and meals high in fat and calories. However, since there are so many people following diets, restaurants are more accommodating to your health needs when dining out than ever before.
Before you go
*Know what your restaurant options are – around your office and around your home. This way, you can decide which restaurants offer healthy choices.
*If you are busy and eat out often, avoid considering dining out a special occasion. When we think of dining out as a special occasion or celebration, we tend to overeat and indulge in foods that we may not otherwise eat.
*Budget your calories throughout the day: if you know that you are going out to eat for dinner, try to reduce your intake at breakfast and lunch so you can "save" some of your calories for when you dine out.
What to Choose?
*Avoid fried and battered foods such as calamari, tempura, chicken, chicken strips and certain Chinese dishes. Instead, ask for special requests for your meal: most restaurants are accommodating and will prepare your meal as you like: ask for grilled, broiled, roasted or steamed meats and vegetables. Asking for a side of steamed vegetables, salad or a baked potato instead of french fries can help cut calories and fat while increasing your intake of healthy nutrients!
*When ordering salad, order your dressing on the side to limit your fat and calorie intake. However, be careful not to pour all of the dressing provided over your salad, it is often more than what you would normally get on a salad with the dressing. Try dipping your fork in the dressing ,then take a bite.Depending on how hungry you are, a salad may be enough to satisfy your appetite (but make sure it includes some lean meat or fish for protein)!
*When considering soup, go for the healthier, low fat options of broth based soups loaded with vegetables, beans (such as kidney, black, pinto or garbanzo), and whole grains (such as barley).
At the Restaurant
*Split your meal with a friend or family member. Most restaurants serve portions that are two to three times what we need! Otherwise, have the serving staff put half of the meal in a to-go box before it is brought to the table.
*Avoid all the extras, as these calories add up quickly: bread and butter on the table, dippin sauces, appetizers, side items and desserts. Instead focus on a healthy balance of lean proteins, low fat carbohydrates and fruits and vegetables.
*Drink water. Drink a full glass of water before you start eating.This will quench your thirst which can easily be mistaken for hunger.Drink water thorough the remainder of your meal.

Mind scrambler

Scott Schwab

I thought today I would get something that would test our minds. It is interesting and something that has prompted me to think deeper into the mind. I have been thinking about what makes a successful person. I think the best way to describe it is this; "discipline your disappointment." Now, we all know that disappointment will come and is as much a part of life as living. The key to overcoming is to discipline what is coming into our minds. Our minds are amazing tools and can accomplish anything. However, what we feed it most is what your mind will draw in most often. So if you think of negativity, you will have negativity in your life. If you think that you can't lose weight, or can't workout, you wont. Think about this; there is no such thing as can't. Obsess on that point and make sure that you can keep things that are negative or frustrating as far from you. We all have bad days and the rain will come; however, the rainbows always follow the rain. So take control of your life and manage your thoughts. It is said that you cannot manage others until you can manage yourself. Managing yourself requires you to take control of your thoughts. Thoughts determine actions, and actions determines your life. Enjoy this mind puzzle and let me know if you can figure it out, because I cannot.

Can you figure out how this works??? Amazing!!
1) Go to the link below. After reading each window, click on the boy in the lower right corner of the picture.
2) In the last window type in your answer in the white box using the keyboard (there is NO cursor). 3) Watch the paper in the boy's hand. You will be amazed.. and no, I don't know how it's done.
http://digicc.com/fido/

Guest Blogger

Ron Rich
You know I have found that the hard part of anything is getting started , taking that first step out the door to go to the gym , setting a starting date, or even after getting it all together is continuing to go on with the program. Sure its easy in the beginning and the newness is fun, but then as time wears on and things start to pop up that sound more fun or exciting than working up a sweat. I've done that and much to my surprise, I have found that I missed the feeling of doing something good for me and my body, I was so out of shape when I started this journey at 59 years of age. Now at 62, I'm in better shape than I have ever have been, I can do things that I did not think possible, and I've gotten rid of several meds the Dr had me on. I no longer need to take them. The Dr was so impressed he gave me a big thumbs up with what I was doing and how well I was sticking to it , That is the secret is sticking to it and not letting yourself down , Don't do it for anyone other than yourself for your the one that counts the most.
After speaking to Ron I was impressed with what he is doing for his workouts. He told me that at one point he was about 300 pounds. That being the case he got to work in the gym. He visits the gym everyday and mixes in weights with marital arts, and yoga classes. He also takes supplements and drinks a shake per day. After our conversation I found that the biggest factor to his success is goal setting, consistency, and supplements. He is an inspiration to us all and a reminder that we are never too old, too out of shape, or too anything. We need to start now and make the changes that will change our lives.

Back to the Future

Scott Schwab

The post for today is a renewed focus on getting the back in shape and defining the muscles that actually support a lot of the body. Back muscles are responsible for a good posture and can help a person to avoid back pain and any issues that slow us down continually. One thing to note is having a healthy back; many times relates to having a healthy core and especially abdominal strength. With the back though, we need to focus on doing equal back exercises as we do chest exercises. The tendency many times is to do a lot of bench, incline, decline, and curls. These are great exercises, but we need to make sure that they are done in equal amounts to rows, pull-ups, push ups, dips, and rope pulls. When working out the back make sure that you are doing enough reps and sets that you feel it in the back. It is a large group of muscles and is not enough to simply do some things that use parts of the back. Spend an entire day to work the back completely. This way we are able to adequately work the area and improve those things listed above. Shoulder shrugs can also be a good back workout and even pulls the pectoral muscles up so as to give that great perky look combined with great lat muscles. If you find your chest and shoulders drooping; focus on workouts for your back to pull your shoulders backwards, lift your chest and build your shoulder strength. You will notice a large difference in your entire body strength. Everything is related and muscle groups work best when all muscle groups are in shape and working in unison.

I also wanted to introduce a friend, who will be doing the post for tomorrow. His name is Ron Rich and has had a great journey of life that put him in a position where he was overweight, unhappy, and lacked confidence. Now you would see him and think he has always been in shape. He looks great and has done a lot of work to eliminate his unhealthy lifestyle and his past overweight issues. Please help me in welcoming Ron Rich our guest blogger.

Eat More Mangoes!

Chandi Schwab

I recently read an article in FIRST magazine about the benefits of eating mangoes.It has me convinced.I never think to buy mangoes, but i think next time I go to the store I will pick some up.Another great way to eat mangoes is to throw them into a smoothie.Whether fresh or frozen. Check this out and see what you think.

*Renewed optimism

Thanks to their plentiful stores of amino acid tryptophan,these tropical treats can soothe stress and brighten blue moods by as much as 85%.The reason:Once consumed,this nutrient is quickly converted into serotonin, a feel-good neurotransmitter that also hinders the outflow of stress hormone cortisol. (study done by Loyola University School of Medicine)

*Baby-soft skin

Enjoying mangoes can boost the bodies Resistance to skin thickening sun damage by 56% within 4 weeks.The credit goes to lupeol, a rare antioxidant in the fruit that scavenges harmful free radicals produced in skin when exposed to ultraviolet light.(reported by scientists in India)What's more, mangoes' vitamin A speeds skin-cell renewal,resulting in a smooth,supple complexion.

*Energy to spare

A daily serving of mangoes can reverse the chronic tiredness that results from an overworked thyroid.That's because this fruit is a top natural source of selenium, a trace mineral that helps the gland produce optimal levels of energizing hormones thyroxine and triiodothyronine.The result is significantly greater pep in just 3 weeks.(Study done by UC Davis)

*Effortless slimming

One mango delivers about 40% of the recommended daily allowance of fiber, more than half of which is the soluble form.In the gut,soluble fiber forms a slow-digesting gel that wards off the blood sugar spikes that induce cravings. It also binds to dietary fats in the intestines and eliminates them from the body, shuttling out up to 90 fat calories every day.(U.S. researchers)

Top 10 to Tip the Scale in Your Favor

Chandi Schwab

I read an article off of Women's Fitness.net. The Top 10 ways to tip the scale in your favor.I liked it, so I summarized it here for you and added some of my own words. Give it a good read because there are some great pointers. I know that I ran into some that I haven't thought about and want to implement into my life. Remember not to get obsessed with what the scale says. Just think of these as a ways to help you form a better lifestyle.Good luck!!

1)Consider calories:For every 3,500 “unused” calories that you consume, you gain 1 pound. On the other hand, if you cut your calorie intake by 100 calories a day, you can lose 10 pounds over the course of a year- even if you make no other changes in your eating habits.

2)Keep those carbs coming: Research has shown that people who achieve and maintain a healthy weight consume an abundance of complex carbohydrates. Stick with whole grains, fruits and vegetables. They’re virtually fat-free, they contain a lot of nutrients, and they fill you up.

3)Become a fan of fiber:Foods that are high in fiber create a feeling of fullness, so you tend to eat less of them. It’s a good idea to select high-fiber foods as your carbohydrates, you’ll get more nutrients and avoid dips in blood sugar, which can cause food cravings and hunger pangs.

4)Drownn your hunger:When you give your body water, it thinks it has been fed and so stops bugging you for food. In fact, often what you perceive as hunger is really thirst in disguise. To stay well-hydrated and stave off a grumbly stomach, try to drink at least eight eight-ounce glasses of water a day.

5)Go easy on the alcohol:You get 106 calories in 5 ounces of wine and 1you avoid taking in too many calories in one sitting. This is important, because your body can use only a certain number of calories at a time to function50 calories in 12 ounces of beer. If you have more than one of either beverage, you’ll pack on the pounds. There’s also evidence that alcohol interferes with your body’s fat burning process, which makes it harder to lose weight.Try to limit alcohol intake.Better yet eliminate it completely.

6)Mind your mealtimes:skipping meals can be hazardous to your waistline. Besides leaving you famished and vulnerable to overeating, it also slows down your metabolism. In fact, research has shown that people who bypass breakfast burn about 5 percent fewer calories than people who eat at least three meals a day.

7)Divide and conquer:Instead of sticking with the standard three squares, make the switch to mini meals- five or six small meals spread over the course of a day. You avoid taking in too many calories in one sitting. This is important, because your body can use only a certain number of calories at a time to function.

8)Linger over dinner:When you eat something, your brain does not get the message for about 20 minutes, this delay means that you can get full before you actually feel full. Taking the time to savor every morsel of your meal can prevent you from overeating.

9)Know the source:Be careful to distinguish between hunger and appetite. Hunger is driven by a genuine physical need for food. Appetite, on the other hand, often grows from your emotions. Weight–loss experts call it head hunger: You eat because you want to, not because you have to.

10)Choose foods that Satisfy:Researchers at the University of Sydney in Australia put together a list of “bargain foods” that, calorie for calorie, have the greatest potential to satisfy your hunger. The highest-scoring-food? The baked potato. It gives you the most bang for your caloric buck, filling you up faster and on fewer calories than any other food tested. Rounding out the top five are fish, oatmeal, oranges, and apples. At the bottom of the barrel are: croissants, cake, doughnuts, candy bars, and peanuts.

Keep your Heart Healthy

Chandi Schwab

Every year more than 1 million people suffer from a heart attack. Heart disease is the leading cause of death for both men and women in the US. Even if you have uncontrollable risk factors for heart disease, it doesn't mean that you can't take steps to limit your risk. Now and always is the time to be thinking about our health and to live a lifestyle that has our health in our best interest. What is it we can do to keep our heart healthy?

Stick to a nutritious, well-balanced diet: This advice might make you groan if your usual lunch consists of cheeseburgers with french fries or pizza slices topped with sausage. But the good news is that diet isn't an all-or-nothing affair. A heart-healthy diet means a diet that's low in fat, cholesterol, and salt, and high in fruits, vegetables, grains, and fiber. But it doesn't mean that you can never have pizza or ice cream again. You could start by telling yourself that you will eat a big leafy green salad first, and then you will have one slice of cheese pizza, not three slices with sausage.
Experts point out that a heart-healthy diet should be the routine. That way, when you have high-fat food every now and then, you're still on track. Making a high-fat diet the routine is asking for trouble.

Like exercise, good eating habits need to start early. Teaching your children to eat well is one of the most loving things you can do for them. Your children tend to follow your lead, eat what you eat, and eat what you put in front of them. It's up to you how often you put a banana in front of them instead of high-fat cookies.

Other things to keep in check:

*Regular exercise(at least half hour a day)

*Control your blood pressure

*Control blood cholesterol

*Prevent and manage diabetes

*Quit smoking.

*Minimize stress