Quote of the day

Scott Schwab
Rather than leaving a quote, I thought that I would leave a quick thought about a topic I presented recently. It is accountability and something that I think the world could use a little more of. As individuals we would benefit so much from taking responsibility for everything. I have read a couple of books, especially those focused on improving self or becoming an effective leader. They spoke of the most effective people; being those who take on responsibility. I recently finished a book called Leadership and Self Deception; getting out of the box. There is a story represented that a senior manager was placed in a position over a project. It was a legal case and the younger manager on the project did much of the work as to impress the others. He did a wonderful job, and researched for many hours. However, with each year presenting new laws, these books have inserts at the back of the book so the book doesn't have to be produced each year. The young manager did not even think to check this. The senior manager had to call and give corporate the bad news and said, "I am sorry the information that we provided is not up to date and that is my responsibility." The younger manager was telling the senior manager that it was his fault and he should be the person to blame. The senior manager simply said; "I was placed in a position to oversee the development of the case. I was also impressed to ask if you checked the inserts, but assumed that it was done. It is my fault because I was placed in charge and knew that I had to check and double check everything." The moral to this story and everything in life is to step up and take the lead. Make sure that if you are responsible for self, others, families, friends, etc.; that you are in fact taking the responsibility and lead for everything, not just the credit for a job well done. This is an excellent way to find character as well. It is easy to find someone who is willing to take credit for a job well done; however, it is difficult to find those present when a mistake has been made. You will be more successful in life in all of its avenues, if you can learn to be accountable for yourself and your actions. By leading your life in this way, you will also help others to do the same. Start your week of right and build steam throughout the week, with good, healthy decisions for your body.

Benefits to eating a healthy breakfast

Chandi Schwab

Everybody knows the old saying: "Have breakfast like a king, lunch like a prince and dine like a pauper." I am not sure if everybody realizes the fact, that a healthy breakfast is the most important meal of the day. This is true as long as it is a healthy breakfast.If you ask me, I am for eating breakfast. I used to skip breakast because I wasn't hungry or was just in too big of a hurry. I have since trained myself to eat breakfast because there are so many benefits.
It is scientifically proven that fat burning processes are most active in the morning, and fat storage - in the evening. So if you eat a healthy breakfast in the morning, you will boost your metabolism to burn fat and calories, and will give your body a good energy start for the day.
Eating a healthy breakfast will help you maintain a normal and healthy body weight.
Studies have shown that people who skip breakfast throughout their life are more likely to become overweight or obese.

A healthy breakfast contains whole grain foods, plenty of fruits and vegetables, as well as a cup of skim milk or yogurt, fresh fruit or vegetable juice, or mineral water. So if you aren't a breakfast eater try to become one. I like to start out with fruit and eat breakfast about an hour later.Or a protein shake and eat 2 hours later.Good luck!!

Lose fat fast

Scott Schwab

Hey all. I wanted to post an article from Mens Health. It seems as though it may help and give some good ideas for all of us in the core challenge and those who have other goals as well. Every article you can take something from it and especially advice with losing weight or achieving goals. Its Friday so smile big and get out and enjoy the weekend. Remember to do something that will rejuvenate you for next week. I have included the link below for your reading.

http://www.menshealth.com/cda/article.do?site=MensHealth&channel=weight.loss&category=work.it.off&conitem=f583ddfa78d62110VgnVCM20000012281eac____

Perspective is something; not everything

Scott Schwab

I wanted to include some thoughts about perspective in general. It is difficult to state exactly what perspective is, but often easy to state that a person has a good perspective. Perspective is the ability to see things from multiple views. It is something that companies often pay large dollars, for people that have it. Some may call it a gift, and others would say it is a skill. I believe that anyone can gain perspective simply by gaining knowledge; however, if a person is naturally closed to ideas or other points of view, it will not matter. That same person will not consider the other point of view or perspective. So the main point is to remain open and educate ourselves as much as possible. I see it many times in communication and I will also use the example of the gym. When people get used to doing a particular workout they often feel closed to other suggestions and ideas. In communication I learned a valuable lesson in a college communications course. The question was asked; "who's responsibility in a conversation is it to communicate a point?" Many of us thought, well it must be the person who is the receiver, because the sender is giving the information provided. According to current studies it is always the sender that is responsible to accurately describe their point of view or perspective. Think about this the next time that you are in a conversation; it is your responsibility to make sure the person you are communicating with understands. You can do this through stories, examples, models, or just simply knowing who your audience is, seems to be most effective. As far as our goals to improve, make the goal to improve yourself by being a better communicator and ultimately having a better perspective. Who knows, you may even be paid to give your perspective at some point. When you think about executives, CEO's, and other positions in the employment world, often we are being paid for our perspective on things. If we can improve our perspective and educate ourselves from many angles, we can increase our ability for marketability.

Commit to your Core Challenge

Chandi Schwab

As many of you know, I had a baby almost 5 weeks ago. Our little Cambree is our third child. Being pregnant can put quite a toll on your abdominal muscles. Even though I stayed active throughout my pregnancy there is still a lot of work that needs to happen to get my abs back. this is an area that can always be improved. Your core muscles are the center of your bodies strength. Having a strong core makes us more physically powerful, it maintains our equilibrium and stability for exercising and all other physical activity.This is why I decided to commit to you on this blog. In 8 weeks my abs will be back!

Make your commitment here:I would like to challenge you all to join me in my commitment. Just state your commitment in the comment box below. Take a picture today or sometime this weekend and then again after the eight weeks. August 16th is the end date. At this time you will send your before and after pictures to me and we will post them on the blog to show that we fulfilled our commitment. You don't have to do the whole picture thing if you do not choose. Just report back on your success!!A huge difference can be made in 8 weeks.We just need to dedicate ourselves to nutritious eating habits and engage in the ab workouts that have been posted or if you have any others that work for you. Good Luck!Can't wait to see who is joining me!!

Cleanse the body

Scott Schwab

I wanted to write a post about how to get started with a good diet. I will not focus on the things to do to continue, but I will focus on how to get started. The first thing that you need to do is set a goal, and I would set multiple goals. The reason is that when you have multiple positive goals, you can feel good when you reach 1 or 2 goals, but may not get all the goals set. For example. I will work out 3 times in a week. I will cut all my meals in half, I will eat healthy snacks throughout the day, I will drink water equivalent to half my body weight in ounces. Setting goals in a positive fashion, allows for you to feel good about your goal and achieve them without the negative connotation. What I mean is, "I wont eat chocolate, I will not miss a day running." Though these are great goals, the way they are set brings a negative correlation with it. This way when you may miss doing what you said you would do, subconsciously you will say, "well I didn't get my goal so I might as well quit." This is why when you set multiple goals you can feel good about achieving something and the positive nature is a driving source for motivation, rather than having a deflating effect. So to start this little diet you need to start with a body cleanse. You can look on line for different cleansers, but I would choose something that focuses on raw foods and goes for 3-5 days. Meaning eat fruits and vegetables and drink a lot of water to get all of the toxins out of your body. After the 3-5 days don't end with a mighty feast to stretch that stomach out. Begin with small portions and try and eat 5-6 small meals per day. The meals should be small and portioned to the size of your fist. This way you continue to keep the metabolism working and let gravity do its best work. As you continue forward reward yourself with a little ice cream, maybe a brownie, but have some discipline. You have already started something great, don't ruin it by eating a whole tub or platter of goodies. If you do the cleanse and start with a healthy diet for 2 weeks you can lose up to 10 pounds, sometimes more depending on your health. Avoid fried foods, fast foods, and high fructose corn syrup as much as possible. These are like poison to a diet.

Quote for the day

Scott Schwab
Due to the disappointment of the NBA finals I have been inspired to write a little about effort and hard work. I see these phenomenal athletes on the television that are so talented and could take me at any time. I do not play above the rim, unless it is adjustable; but I do give it my all. I cannot say the same with what I see from professional athletes. With any sport I continue to be disappointed at the lack of effort from "the best." Call it money, greed, selfishness; whatever you would like but to me it is disgusting. I cannot believe the amount of money that they make and the level to which they play at times. It made me think about life and the effort or the lack there of when I set out to do things. I have learned that you do not get a second chance with many things. If you do not give it your all, when will you or can you feel your best when you did not give you best. I have been reading a book lately that I would recommend as a great read for everyone. The book walks through in story form of a situation that all of us have been in or will be. It is difficult to explain so I will just give you a nugget. The book is called Leadership and Self Deception, getting out of the box. It is by the Arbinger Institute and a short read. You will get something out of it, even if you do not particularly enjoy it. I will leave this as a final thought. When we get the impression or feeling to do something we should not hesitate, delay, or put it off. This book points out that when we do that we start to see ourselves in a justifiable light. This creates a situation where you start to excuse yourself of responsibilities and accountability; as well as pulling others into the box with you. The box is not a good place to be and you will find yourself critical of others and willing to pull others down due to your lack of accountability and responsibilities. Have a great week and give me your thoughts on what you think about the post.

Run like you mean it

Scott Schwab

When starting a running routine it is good to just stay with one pace and get used to the exercise. Running is phenomenal for the heart and the body. It is one exercise that will always keep your heart rate up and strengthen your body from the inside out. See your heart rate determines a lot of how you feel. Your resting heart rate is a good determination of how healthy you are. Your heart is a muscle; as we all know, however, I don't think many of us spend a lot of time strengthening our hearts. The harder that a heart has to work, the more tired you can be during your day. If it is exercise for you to simply walk up the stairs, we need to make some changes. You may not want to start running, if you have not been walking. The main point is to get your heart rate up and do it for about 30 minutes. This will give enough time for your heart to get the blood pumping and strengthen the essential muscle that determines life. My suggestion for today is to push yourself as hard as you can. Set your time at 30 minutes and then do not take a break until the end of the 30 minutes. This can be applied to lifting as well and cycling through your different exercises. The key is to keep going, even if you are tired and think you can't go any further, slow down, don't stop. For all you runners out there, this may be an old trick, but I have found that when I am running and have obtained a comfortable pace, I will choose a point in my run and sprint to that point. I then return to my pace or pick it up a little bit. The important thing is to continue to change your pace throughout the run. It will work your heart differently and make it work a little harder than the relaxing run. Now this may not be the best idea if you are training for a marathon. With training for a marathon you want to establish consistency and pace for the long haul. However, if you are just running to do cardio, you can change it up and intensify your workout and strengthen your entire body from the inside out. Let me know your thoughts and points on how to improve the workout. Have a great weekend.

Mental Benefits of Running

Chandi Schwab

Now that I have had my baby I am geared up and ready to work out. One of my favorite ways to get fit is running. I was a Sprinter back in the day and not too into jogging.These days it has been such a life saver. Not only is it a way to keep my body healthy physically but provides the opportunity for "Me" time. It is a way for me to clear my thoughts and relieve any mommy stresses. It is also my morning coffee.Only it provides energy for me all day long.Here is a great article that relates. I urge you to get out and run this summer!

Psychological Benefits of Running

By:Christine Luff
Aside from the health benefits jogging or running imparts, there are also many psychological benefits to a regular running or jogging program. Some of these include the confidence and character that running builds, the stress relief, and the attitude boost. Oh, and let's not forget the runner's high.
Running builds confidence like few other individual sports can. It allows the runner to defeat trial after trial, growing stronger and more sure of themselves with each footstrike. It allows you to truly climb hills and clear obstacles. It provides a feeling of empowerment and freedom that comes with knowing that your legs and body are strong and capable. Confidence is even more a product of running for those who lose weight and gain a better self-image through running.
Stress relief is another huge benefit of jogging. Whether by allowing you the time to think about life's problems or time to escape them for awhile, tension easily flies by the wayside as you fly over the miles. Distance runs are great for solving problems that are nagging at you. What better than a 3 hour run all by yourself to clear your mind and allow you to pin down an answer? Speed runs are great for tearing through aggression and anger. Focus all that emotion into a few sprints and you'll feel better in no time.
Aside from just the stress relief, jogging has also been proven to improve attitude. Running, especially outside and on trails, creates a release of endorphins that can cause euphoria (runner's high) or just a general sense of happiness. Running has been used for years to treat clinical depression and addictions of all kinds. Less tension, less depression, less fatigue, and less confusion are just a few of the changes that patient's have seen after beginning a regular running program. Running gives something for them to focus on, allowing them to see something besides their depressed state or addiction.
Along that line, running can help train the mind as much as it trains the body. By making yourself overcome the obstacles that running brings, you learn focus and determination. The will and strength that gets your body through long runs or those runs you'd much rather skip is what in turn strengthens your mind and gives you focus and determination in other areas of your life.
As you can see, the benefits of jogging affect the health of your body and your mind. But running still has more benefits to provide.

Increase Water Intake - Given that your brain is about 80 percent water, the first rule of brain nutrition is adequate water to hydrate your brain. Even slight dehydration can raise stress hormones which can damage your brain over time. Drink at least 84 ounces of water a day. It is best to have your liquids unpolluted with artificial sweeteners, sugar, caffeine, or alcohol. You can use herbal, non-caffeinated tea bags, such as raspberry or strawberry flavored, and make unsweetened iced tea. Green tea is also good for brain function as it contains chemicals that enhance mental relaxation and alertness.
Calorie Restriction - Substantial research in animals and now in humans indicates that a calorie-restricted diet is helpful for brain and life longevity. Eating less helps you live longer. It controls weight; decreases risk for heart disease, cancer, and stroke from obesity - a major risk factor for all of these illnesses; and it triggers certain mechanisms in the body to increase the production of nerve growth factors, which are helpful to the brain. Researchers use the acronym CRON for "calorie restriction with optimal nutrition," so the other part of the story is to make these calories count.
Fish, Fish Oil, Good Fats and Bad Fats - DHA, one form of omega-3 fatty acids found in fish, makes up a large portion of the gray matter of the brain. The fat in your brain forms cell membranes and plays a vital role in how our cells function. Neurons are also rich in omega-3 fatty acids. DHA is also found in high quantities in the retina, the light-sensitive part of the eye. Research in the last few years has revealed that diets rich in omega-3 fatty acids may help promote a healthy emotional balance and positive mood in later years, possibly because DHA is a main component of the brain's synapses.
Lots of Dietary Antioxidants - A number of studies have shown that dietary intake of antioxidants from fruits and vegetables significantly reduce the risk of developing cognitive impairment. The research was done because it was theorized that free radical formation plays a major role in the deterioration of the brain with age. When a cell converts oxygen into energy, tiny molecules called free radicals are made. When produced in normal amounts, free radicals work to rid the body of harmful toxins, thereby keeping it healthy. When produced in toxic amounts, free radicals damage the body's cellular machinery, resulting in cell death and tissue damage. This process is called oxidative stress. Vitamin E and Vitamin C and beta carotene inhibit the production of free radicals.
The Best Antioxidant Fruits and Vegetables - from the US Department of Agriculture: Blueberries, Blackberries, Cranberries, Strawberries, Spinach, Raspberries, Brussels sprouts, Plums, Broccoli, Beets, Avocados, Oranges, Red grapes, Red bell peppers, Cherries and Kiwis.
Balance Protein, Good Fats and Carbohydrates Given the weight issues in my family, I have read many of the diet programs popular in America. Some I like a lot, others make me a little crazy. The idea of eating protein and fat only, avoiding most grains, fruits and vegetables may be a quick way to lose weight, but it is not a healthy long term way to eat for your body or your brain. The best thing in my mind about the Atkins Diet and its many clones is that they get rid of most of the simple sugars in our diets. Diets high in refined sugars, such as the low fat diets of the past, encourage diabetes, tiredness, and cognitive impairment. Yet, to imply that bacon is a health food and that oranges and carrots are as bad as cake seems silly. The more balanced diets, such as The Zone by Barry Sears, Sugarbusters by H. Leighton Steward and a group of Louisiana based physicians, the South Beach Diet by cardiologist Arthur Agatston, and Powerful Foods for Powerful Minds and Bodies by Rene Thomas make sense from a body and brain perspective. The main principles to take away from these programs is that balance is essential, especially balancing proteins, good fats, and good carbohydrates. Having protein at each meal helps to balance blood sugar levels; adding lean meat, eggs, cheese, soy, or nuts to a snack or meal limits the fast absorption of carbohydrates and prevents the brain fog that goes with eating simple carbohydrates, such as donuts. At each meal or snack, try to get a balance of protein, high fiber carbohydrates, and fat

Friday friday

Scott Schwab

I came upon an interesting article that talked about the American worker today. Many of us go through a week just to get to Friday and be done. Other types of work build up to meet certain goals or expectations for quotas. Whatever the type of work, it was pointed out that by the end of the week; workers are tired and disinterested with the work. I applied this into a workout regiment or exercise. I have personally noticed that by the end of the week my workouts are less productive. I am excited to be able to relax and spend less time with my workout or exercise. However, I have tried something as of recently and it has helped quite a bit. I have added something that I really enjoy in the middle of the week. For instance I will go and shoot hoops for an hour, play a pick up game of football, racquetball, or even going on a bike ride. Here is what I have found. After that day of taking it easier, I return with more energy and determination to finish the week hard. I figure that I have already had 2 effective days of exercise and with a hump day I can finish my week with an additional 2-3 great workouts. This makes it possible for me to continue to enjoy my time in the gym and mix things up so I can stay enthusiastic about the workouts. Also I would recommend that you do an exercise everyday on the muscle group that you want and think is most important. For instance I want my core to be in the best shape it can be. So I will do abs everyday and make sure that I do something different and beneficial everyday. Apologies for not being as consistent with writing lately. We will be making some slight changes with the posting. We feel that it would be beneficial to refer people to helpful research a couple of times per week, so that we complete the circle of applicable information. Have a great weekend and let me know if the posts dedicated to a research article would be interesting and beneficial for you.