Quote of the day

Scott Schwab
With all the hustle bustle with Halloween and the weekend; we have decided to move the quote of the day up 1 day and have Chandi do her post tomorrow. Stay tuned, because it will actually be here best work. For today's quote I am actually going to send a shout out to a buddy of mine who runs a motivational website and continually is posting motivational material. This way if you like the quote you can go back there again and again.

http://www.messagemotivator.com/

"Start doing what's necessary, then do what's possible, and suddenly you are doing the impossible." St. Francis of Addidi

Have a great, safe, and Happy Halloween.

Super Cissus Rx

K.C. Rivera-
This being my first time contributing to this amazing sight I feel a small introduction is in order. My name is K.C. Rivera and I’m 23 years old. I have been an active competitor in a wide range of sports my whole life, I LOVE competition of any kind. Through basketball, volleyball, boxing, track, mountain biking and my favorite soccer; my body has been worked and abused from about every angle possible. When talking about athletics of any kind it is almost impossible to do so without the discussion of injuries. Now days there are so many amazing things one can do to protect and prevent most injuries but undoubtedly accidents happen and injuries occur. Some injuries are minor and recovery is quick other take longer and can alter the way you compete for the rest of your life.

A little over a year ago I had one of those life changing injuries. Not life changing in the way that I’m in a wheel chair or walk with a limp but in the fact that I was never able to fully recover and get back to my top level of play. While playing soccer for my university I damaged my right ankle pretty bad and despite rehab and constant care my ankle was a daily problem. I was bound by braces and constant soreness. I saw numerous podiatrists two of whom said that my ankle had recovered as much as it could and a third who said I could have surgery to tighten and strengthen it. Not satisfied with any of their answers I started looking down other avenues. It was at this point that I found Supper Cissus RX on Mixers Nutrition web site. Originally designed for weight lifters, this joint repair formula worked miracles for my ankle; literally within three week of taking Supper Cissus RX I was able to compete without the use of my brace which I had come to lovingly refer to as “the ball and chain.”

After a year of constant soreness I was able to regain more power and mobility than ever before. For anyone that has suffered joint injuries I would strongly recommend Supper Cissus RX. Don’t be complacent or satisfied with recovering to 80% or 90% of what you used to be, with Supper Cissus RX you can fully recover and continue competing at your max!

Supper Cissus RX

76 reasons not to eat sugar

Scott Schwab-I wanted to post today about something that is all around us and in a lot of food that we eat. Sugar! Most people don't realize the seriousness of what sugar can and is doing to your body. Halloween is coming up and I wanted to get this out before the candy starts spilling in. Watch yourself, because if unchecked a person can completely eliminate the good they have done for up to a week and a half. I found a site that was very good in pointing out the negative effects of sugar. There are 76 reasons not to eat sugar. This should be a powerful post in helping everyone, including myself to kick the habit.http://www.mercola.com/article/sugar/dangers_of_sugar.htm
I also wanted to introduce a guest poster for tomorrow. His name is K.C. Rivera and he plays soccer for Idaho State University. Besides being a natural athlete, he maintains great shape, and has had much success in his personal pursuits. He has had the experience of injury with his sports career and has recently found a product that helped him get through an injury and return to his sport. Please welcome with me K.C. for tomorrows post.

Guest Post

Jessica Taylor
Do you feel alive or dead?
Have you ever thought about doing something for yourself everyday that brings you to life?
As I have thought about what to post for my debut , I want all of us (including myself ) to think about what brings you to life ? Our bodies are LIVING organisms. What do you do to bring Smell ?Touch? Taste? Hearing? Sight to Life ?
I would like to share a story.
Theologian John S. Dunne tells the story about a group of Spanish sailors who reached the continent of South America after a long and dangerous voyage. They happened to approach right at the headwaters of the Amazon River, an expanse of water so wide the sailors assumed it was a continuation of the Atlantic Ocean.
The Amazon River is the greatest river in the world. It contains over 20% of the earth’s fresh water. During the rainy season it expands to 24.8 miles wide at inland points. Where it opens into the Atlantic Ocean it is 202 miles wide, discharging eight trillion gallons of fresh water a day into the ocean. That fresh water can be detected over 200 miles out into the sea.
But these Spanish sailors didn’t realize that subtle change in the water. They had spent months knowing they couldn’t drink the water in which they were traveling. Any experienced sailor knows that drinking salt water will kill you. Although it didn’t look much different, and the change had taken place slowly, now they were right on top of the largest quantity of fresh water in the world. And with that nourishing, fresh water all around them, some of those sailors died of thirst.
That picture serves as a metaphor for how I see many people in the world today. They have become accustomed to life being drudgery – work is a bitter pill, a curse from God – something to be endured, a necessary trade-off for a paycheck – the “salt water” that life has dealt them. They know that work is not to be fulfilling, they eagerly anticipate Friday or retirement when they can leave that stinking job and really do something they enjoy and care about. But at the same time they are sitting right on top of the greatest opportunities for fulfilling work the world has ever known.
Companies are desperately seeking people who understand their areas of competence and are ready to make a clear contribution to their corporate mission. With our shift from production work to knowledge work it has never been easier to transition into free-lance or independent contractor status, providing more time freedom and income potential. Starting your own business or being an entrepreneur no longer requires a big chunk of start-up capital or even a bricks and mortar structure. With opportunities involving knowledge, service or information, people are starting their own profitable ventures with minimal time and money required.
Looking around and seeing with new eyes may be your only required step in experiencing the fresh, nourishing and profitable water that’s all around you.
Dan Miller, President of 48 Days, specializes in creative thinking for increased personal and business success. Dan is the author of the widely acclaimed 48 Days To The Work You Love and No More Mondays. He writes regularly for many popular magazines and web portals, including CBN.com, Crosswalk.com, New Man, AARP and Success magazine.
The reason I share this story is because the sailors had something that was right there for the taking.
Given by God, our senses are given to bring and help us stay ALIVE. Right there, right now for the taking.
Are you alive ?
Jeremiah 29:11
We have them. Do we use them to BEST of our ability to give us love to ourselves. Is it not a commandment to love our neighbors as THYSELF.
Learn what stimulates your senses. Are we mindful of the water as it drips down our hands when you wash them, smell a newborn baby ( the little man in the picture is my nephew ) or when breathing (in your mind ) verbalize about what it is. This will help to keep our mind sharp. Recognize it. Explain it to yourself so you can be mindful and aware of your energy. Energy in living. Taste the seeds of the strawberry, hear the crickets in the yard singing to you, that is their music, see the person you love, do you know the color of their eyes, their very last wrinkle on their face when they smile. Dancing brings me to life. Yes, I plan on dancing till the day I die like the woman in the video! I stimulate the power of touch and hearing through dance. The beat of the music speaks to my soul. Combing my hair in the morning with the bristles against my scalp bring touch to life. Just some simple yet for me anyway, life altering examples of what I have done to create the woman I am.
I challenge each of us to do something to please the senses. Verbalize it. Be aware of it. Your euphoria will come alive. Each day. Give touch,smell,taste,sight,hearing? life. Your undivided 100% attention devotion each day
By the way – Did you know that we have 10,000 taste buds, Cheers to taste!

"Don't ask yourself what the world needs. Ask yourself what makes you come
alive, and go do that, because what the world needs is people who have come
alive." John Eldredge

Daily quote

Scott Schwab
Yesterday, Chandi did a great job on a post about super foods for women. What I wanted to do was leave the quote as if it were yesterday and introduce our next guest blogger. The quote for the day comes from a book that I am reading by Stephen M.R. Covey. It is called Speed of Trust and will give you new knowledge on the subject of trust and other subjects.

"The only relationships in this world that have ever been worthwhile and enduring have been those in which one person could trust another." Samuel Smiles

We have talked before about the mental and even physical benefits to having relationships with others. We have not talked about the aspect of trusting someone else and the benefits that has. It is fact that a person can be healthier, when surrounded with companionship that they enjoy. Stress is taken off the person and the persons general abilities to complete tasks can raise. I believe that it goes back to the endorphins created when a person is happy. If you are happy and you know it stomp your feet. ooops wrong thought, if a person is happy, you will perform at higher levels of competency and reduce your stress. If you did stomp your feet you get an additional 10 points.

Jessica Taylor has been a friend for some time. We meet her in college and have benefited from staying in touch. She has recently started changes with her diet and lifestyle that I asked her to share with us. She is very successful in the business world and also serves in the boys and girls club. Her hobbies include travel, spending time with family, and salsa dancing. Please join me in welcoming her to the blog.

Superfoods for Women

Chandi Schwab
There are many superfoods that are important for both men and women alike. These are healthy food choices for both. However, where women are more suseptible to certain diseases; women have nutrient needs that are unique to us. Granted, eating healthy is not just about eating a handful of foods. It is about your entire eating lifestyle. That said, there are a few foods that are super, packing in their fair share of nutrients. Many of which lower women's risk for disease such as breast cancer or heart disease which will help prolong our lives. Other benefits to these nutrient packed foods are keeping our minds sharp while looking and feeling better. What more can we ask for? Keep these foods in mind next time you go to the grocery store.
List of Superfoods
• Salmon (use in salads or by itself with a sweet potato and broccoli
• Spinach (make salads with spinach and berries with a light vinaigrette)
• Berries
• Wheat germ(great for garnishing salads,entrees,and even breads and muffins)
• Tomato paste(mix with seasonings and eat it over whole wheat pasta)
• Nonfat yogurt (eat with berries or in smoothies. in place of sour cream)
• Sweet potatoes (goes well with many meats)
• Oranges (Perfect for when you have a sweet tooth or morning when you wake up)
• Old-fashioned oatmeal (Yummy with berries over it and plain yogurt)
• Curry (Great little spice to add to chicken or other dishes)
• Ginger (great in stir fry)
• Black beans (perfect for soups or dips or on whole wheat tortillas)
• Fresh herbs (Great for adding flavor to any meal)
• Dark chocolate(Helps satisfy your sweet tooth while being rich in antioxidants)*lean red meats

Keep your feet healthy

Scott Schwab
I wanted to take a post and speak about the important nature of keeping your feet healthy. What I mean by healthy, is taking care of your feet. There are two body parts that one should never skimp on when it comes to cost. The eyes and the feet are essential to normal everyday activity. It has been said that the average person spends 8 hours per day on their feet and walks approximately 8000-10000 steps. That is a lot of stress and pressure put on your feet, which interestingly enough, make up a quarter of the bones in your body. Not to mention the 33 joints, 107 ligaments, and, 19 muscles, that need extra care. It is key to get a good shoe; one that will support your weight, and comfort the foot. Another interesting fact is that women usually have more problems with their feet than men. The high-heels seem to be the biggest contributor to that. In finding a good pair of shoes, it will really depend on the type of foot you have. Especially if you are a runner or do heavy labor or exercise on your feet. Know what foot type you have and then do a little research before venturing off into the concrete jungle to trust some sales associate. There are very good and qualified shoe associates; however, the majority of the people are not qualified. Good news though, you can be the person who does the research and then ask for input, rather than the decision. Many of us buy shoes with fashion in mind. It is important to have comfort over appeal. I have included a website that will help you in making the decisions for footwear. My personal opinion, is that you have to have a couple of different pairs of shoes. This way you will not go through shoes as fast and you can try different brands. I have a narrow foot, so I look for a narrow shoe. I also seem to have heal problems. To combat that, I get a shoe that will hug my heal and give it extra support. Good luck, happy shopping, and enjoy the rest of the weekend.
http://www.emc.maricopa.edu/academics/physed/wellness/Proper_Footwear.html

Wasting time

Scott Schwab
"Time keeps on slippin slippin slippin, into the future". I don't know if you ever feel like I do, in that, there is never enough time to do what you want to do. Unbelievable; the amount of tasks, responsibilities, and challenges that are facing us today. However, do you know that wasting time will actually cause you stress and has adverse effects on your health. We are all aware that stress can be bad for your heart, mind, and digestive system. Furthermore, I don't believe that we have identified all of the ways that stress comes. My goal with this post is not to identify each way that we can be stressed; mainly because it is unique to all of us. What we should do though, is learn the ways in which we are stressed and work at eliminating the stress, not necessarily the activity. See, there is good stress, and it will actually help you accomplish more with that shot of adrenaline into the body. If stress is dwelt on long enough though, the body will begin to perform at a sub par level. Expect lack of clarity of thought, heart burn, sickness, lack of energy, high blood pressure, headaches, and a host of other reactions that hurt the body.
Wasting time
As it was mentioned yesterday in the guest blog, your body will do better and perform at a higher level when you can put it on a schedule. Consistency is king and always will be the difference for people that have success with life and those that don't. That is a very general statement, but think about the reality of the statement. Unless the person is consistently doing the wrong thing, consistency is always the best thing. Consistency and wasting time cannot operate in the same sentence. All of us waste time and I am fully aware of that. However, we would be less likely to waste time if we had a schedule that we would adhere to. I am not saying filling your every minute with something to do. I am saying that it is best to stay busy, active, and consistently being your best self. Don't worry about comparing yourself to anyone else, just be better than you were yesterday. It is important to have rest and relaxation, so plan it in your day, or take it when the chance arrives. For the other 23 hours of the day, have something that you are involved in and can be excited about. The key to a happy life, is to plan out the aspects that are most important to you. Whether it be a daily goal, weekly goal, or even a 10 year goal. Put it on paper and secure it in your mind, that way you can and will succeed. Avoid wasting time, because it is one of the leading effects of stress. There is not enough time in the day to get everything done, but get the things that are most important and let the others take care of themselves. There is an old saying that I try and keep in my mind, "mediocrity has plenty of time, if you want plenty of mediocrity, waste time".

Guest Blogger

Ryan Alspach:
I started lifting weight in High school for track and football and it didn't take me long to become obsessed with working out. I started working at a gym when I was 17 and personal training when I was 18. Working and personal training at a gym, where professional bodybuilders, NFL players and professional fitness models worked out gave me a quick advantage and insight into the proper ways for training and nutrition. I worked out with bodybuilders, fitness models and NFL players throughout the years and I have honestly tried every method, theory and program for strength training and nutrition and the one thing that I have learned is that dramatic changes to your nutrition might give you quick results but they never stick. If you want to get lean muscle and see amazing results then change your lifestyle and stay away from diets unless your going to compete in fitness, figure or bodybuilding.
The one thing to remember is that consistency and determination will get you better results then any diet pill or fad diet.
How bad do you want to change your physique and your life?
What are you willing to sacrifice and how far are you willing to push your self?
Those are some of the questions that I ask all of my clients before I begin to reprogram their way of thinking when it comes to eating and fueling the body.

Reprogramming

Make an eating schedule that you can stick too for 4 weeks without changing things too much. Your body needs to get used to eating the same things at the same time of day so it can prepare it’s self for the days activities. Use common sense when making your diet and remember that the most important meals are breakfast, pre and post workout. These should consist of fast acting proteins such as whey or egg and for breakfast some kind of fruit and multi-vitamin. Your metabolism needs that jump start because it has used everything during your sleep to repair itself from the stress of the day before.

Eat every 2.5-3 hours and make sure that you eat these meals at the same time every day so your body can create a schedule. In doing so, your metabolism will burn 65% more efficient; which means burning more calories and fat. Eat your carbs early on and tapper them as the day goes. If your body knows that it’s going to get food every 2.5 hours then it won’t create a storage (fat), for fuel and it will burn off what you eat. If you don’t have a consistent diet and your body is getting food 3-6 hours apart then it will store everything as fat because it is unsure when it will get food/fuel again. So remember eat every meal at the same time for 4 weeks for amazing results. Next week I’ll post some diets of what I eat to stay lean.

Eating tips

Scott Schwab
I became familiar with a website that might be pretty beneficial for all of us. It was a man that was on the Oprah show and he has a website that speaks about the benefits of eating some things and avoiding others. This comparison is helpful when eating out or eating in. California has also by law had to start posting the caloric intake for all items of food served in restaurants. Expect this to spread to the other states in the thrifty nifty united states from the 13 original colonies. Shout em, scout em, tell all about em, one by one til we've given a name to every state. If you are still singing along you likely know your 50 states by name. For some reason I haven't been able to get the song out of my head since the 4Th grade. Anyway, with all the focus being on health and nutrition, expect to see similar laws enacted in your state. Here is the link to the website and something that you will have to check out for yourself.

www.eatthisnotthat.com

I also wanted to introduce our guest blogger for tomorrow. His name is Ryan Alspach and he is an adamant gym goer. He is in very good shape and had a background with collegiate football and track. He has been a personal trainer for 5 years and has competed in national body building and fitness competitions. His wealth of knowledge will help all of us work more effectively. Please join with me in welcoming Ryan as our guest poster for tomorrow.

Resurrecting an old post

Scott Schwab
I had a call last night from a great friend, who spoke about how a past post had really helped her. It was the post that spoke about turning a no into a yes. She has done a lot of research on just that. She is a successful sales associate for energy and has made her living by doing just that. To turn a no into a yes starts with each of us. The beginning stages is what happens within our thoughts. Those thoughts we have can either help us or hurt us. Everything starts as a thought, I think that we have established that. Our minds and desires will at times make us think of doing things that are not the best for us, or can even hurt us. That is life, and unfortunately there is little that can be done, except facing it and eventually turning off those desires. Remember, it starts with a thought. Before it becomes an action, we must learn to logically and emotionally walk through the steps of making a different choice that is better. For example, in the evening many of us like to relax and not take on additional responsibility. You earned it, you worked hard and you had a hard day. We have all had those thoughts that will encourage us to attack the unhealthy foods that we all have in our pantry or maybe it is going to the gym and our mind starts playing tricks. "You don't need to go, you will be fine. You have had a long day and you deserve a break". To be honest these are justified thoughts and from time to time it is really good to take a break. The fact is though; people dont acheive great things unless there is time put in when others will not or can not. There is no such thing as can't! However, the problem occurs when we have committed to ourselves to do or not to do, that is really the question. When we can start turning the no into a yes; we will start living a much more productive and satisfying life. Imagine being able to control everything that you say you will do. How much confidence you would have in yourself when you make a commitment. You will also notice that it will extend to all the areas of your life and that you will actually hold yourself and others accountable. That is the secret to life. Accountability is what everything hinges on. From work to children, to relationships, to enjoyment. We all walk a line of balance and our compass is accountability. For more reading on turning a no into yes, and other subjects of interest, I have included a website that my friend sent me, so that we can read further on the subject. www.bottomlinesecrets.com

Moving forward

Scott Schwab
Apologies for missing the past two days. We have had an interesting weekend to say the least. Our little girl who is 5 months couldn't move her left arm after, your truly, almost dropped her. I caught her by the arm and it turns out that it was probably just dislocated or sprained. If that was the only event I would have called it a successful weekend, but we had our little 2 year old boy into the doctor for double ear infection and the 24 hour flu. It has now passed through the entire family except our 5 month old, which I hope she does not get the flu. As I laid there in my vomit last night, just kidding, but you can imagine. I thought about how sickness can really eliminate all energy and make you feel like you wish you could crawl into a hole and hibernate. However, life is too demanding and requires too much from its participants. I will not be working out today, because there is a war going on in my body. My immune system is fighting a fight that largely depends on when and how fast I can make it back. A few tips to get you back in the game and moving forward.
Rest
Our bodies are rejuvenated and replenished with energy, life, and health as we sleep. When a person is sick, they will do better to take a day and completely rest and relax, rather than carrying on their normal activities and dragging the sickness on.
Vitamins
It is very important to get vitamins into the body and start the repair cycle. Vitamin C is great and will help the body as well as many others designed to repair and assist the immune system.
Eating and drinking
When the body is having problems keeping things in your belly, it is important to eat foods that are natural and can give you some sustenance. Avoid sugars and definitely processed foods. Crackers are good, Wheaties's, and other whole grained foods will usually stay down easier than others foods. Slowly introduce fruit and veggies, where they have essential nutrients to aid in the repairing process. Possibly one of the best things is to eat anything plentiful in anti-oxidants.
Medicate
There are mixed feelings about how to medicate, what to take, and dosage of medicine. Most doctors will tell you that if it messes with your natural pattern of sleeping, eating, daily tasks, etc; you should probably take something that will speed the process. I have also learned that when taking an anti-biotic, that we should also be taking a pro-biotic. There are good bacteria that our bodies need to stay healthy and keep toxins from taking over our body. Antibiotics will just go through and kill all the bacteria. A Pro-biotic will build up the body by keeping the good bacteria alive and working for you. If you have never taken a pro-biotic, consult a doctor, but once you take it you will notice how much quicker you will be back to normal and actually feeling better than you remember before you were sick.

Travel Light

Scott Schwab
Today we have been on an adventure to Idaho. We decided to take a weekend and hit the road. There are many benefits to the travel and I do not need to bore you with the facts and details. However; many of us eat out while on the road. There are fewer things worse for your body than sitting in a car and eating junk food and fast food. Unfortunately people can consume up to 6000 calories within a 2-3 hour period of driving. Many of us stock up with caffeine to stay awake, goodies and snacks to munch on, and we usually will zip through a drive through and load up on more calories. I cannot stress it enough, plan ahead and pack some healthy snacks. I know that you may be thinking that it is one weekend, or one day. The problem is that the one time becomes easier to justify and like exercise, it is so much more difficult to get into shape than out of shape. Literally you can be out of shape noticeably within a week. This is why we should take the time and pack something. Plus it will save on some coin and then you can go to Disneyland. Have a great weekend and get out and enjoy the fall weather.

Benefits of the sauna

Scott Schwab
I would like to report on my first day of swimming. I definitely am not a swimmer and this was very prevalent as I jumped in and was schooled by a lady that you could tell was a real swimmer. She said that I could share the lane with her and I thought, "lady I am going to be swimming laps around you". Well that did not happen and in fact she swam laps around me, literally. I think that is why she invited me into the lane. Anyway, I found myself panting and being completely tired as I swam my laps. It was such a great exercise and one that I would recommend to all of us. I even took some time to run in the water, which like we talked about the other day; is 775 times the Resistance as air. The real story though is my time that I spent in the steam room and in the sauna. I was interested to see if there were any benefits of sitting in the sauna and this is what I found.
Burning Calories
Sitting in a Sauna, helps the body temperature raise. This increases the opening of sweat glands and the burning of calories. It is said that one can burn up to 300 calories in 30 minutes. However, remember that this is water weight and will likely fluctuate as you drink water.
Detoxification
As you open the sweat glands, toxins are released in the sweat. In this way with the temperature raised you are detoxing faster than working out with little to no sweat. Expect increased benefits of avoiding sickness, feeling generally better, and increased energy.
Complexion
The great thing about a sauna is the benefits to the complexion. The deep cleaning affects will make the skin look more radiant and youthful and healthy in appearance.
Pain Relief
The most convincing benefit to me, is the pain relief. As a body sits in the sauna, it is able to relax. The muscles are warm and in a relaxed state, with the hot room, the blood flows easily and takes oxygen to the muscles, thus starting the repairing stage with the muscles.
Another benefit that I saw, but could not find anywhere, is after I was in the sauna I stretched. I found myself sweating steadily. I was doing nothing that would make me sweat, but I felt that because my body was already warmed up, I sweat more and was able to finish my workout and having the benefits listed above.

Nurture Vs. Nature

Scott Schwab
Today I wanted to spend a little time with what we spoke about the other day. The Hypothalamus, was discussed on Monday and I figured that we could get more in depth with a discussion on what it does. Apparently it regulates much more than just appetite and whether a person is full or not. It has many functions that benefit a person in almost every function of the body. This seemingly insignificant tissue valve, (for lack of a better term) gives us the ability to maintain a status quo. The question that I have, is what sets this status quo, this set-point system of the body? I personally believe that there are many factors; however, we will explore a couple today. Before you read on, I want to share the website that I am getting my information. This way you can read and draw your on conclusions.
http://www.psychiatry.wisc.edu/courses/psych619/text/Ch03.html

I believe that with many of the arguments that steam from the operation of the brain, we must consider a couple of factors. Nature vs. Nurture.
Nature
This portion as it relates to exercise is the talents, skills, abilities that have naturally found its way into our lives. It comes in many different forms and to some is the most interesting. Where do these abilities come from? How is it that people have different traits, skills? These are deep questions that I will not tackle; however, often we are spectators in life, I believe that it starts with the viewing of activities. It is obvious that genes and history play a role, but I also would submit that it has something to do with visual stimulation. I believe that everything starts as a thought within the brain. In summary, it started with being around something and viewing it. An example would be a child seeing others swimming. The basis is that this child will think of how others swim and then in progression, how he would replicate what he sees. I believe that this is only the part that does not involve the genes and history of who you are. With exercise I believe that it takes knowing your muscles. A successful person at the gym, can visualize what workouts need to be done and in progression of what will help them achieve their goal. Again these individual workouts were seen in a magazine, performed by someone else, or done at some point earlier in life. In summary; I believe that the nature side starts with a visual or bodily stimulation, which then provides a natural feel or ability thus developing a skill or talent towards that thing.
Nurture
Is more straight forward and a little easier to explain. These are the things that you were nurtured to do. Like the family who loves to run, bike and hike; the children statistically, will more likely be drawn to these activities down the road. Not all of us were exposed to exercise at a young age. In fact back in the days of my grandparents, they were not encouraged to lift weights often. Times have changed and it is apparent that the need for exercise is a reality. Even when we did not grow up having something that we did often, it is never to late to develop the nurture side. See the nurture side deals directly with what is enjoyable. When we consider how joy and happiness starts, it begins with endorphins. Endorphins are present in all physical exercise. Then why doesn't everyone exercise and we are all in shape? It will actually go even deeper with satisfaction. In economics they talk about utils of satisfaction. We base our decisions off of satisfaction, which links to our intrinsic needs and desires. In short, we find more satisfaction doing other things. Going to the gym is not as satisfying as going out, watching a movie, or just relaxing. I believe for us to nurture exercise into our lives, we must look at the end result, or benefits. There is not a person in this world that would say that they would not be satisfied being healthier or more fit. This is why I believe that it is a key element for us to focus on the end result. It will take a lot of work, it will not be fun at times, and you will want to quit because naturally we are more satisfied with relaxing then working our body. However, if we nurture our minds and begin with supporting thoughts that we can do it, and implement goals and benchmarks, we can do anything. Literally, you can change your life, but plan on work, time, and a whole lot of effort.
Begin now with the desire, implement thoughts on how you will do it, and then get to work. Those are the steps to begin. After that, it is getting a support group, dedicate yourself, and make it a habit. After 21 days, anything is a habit and you will find more satisfaction by doing something, then by doing nothing.

Checking in on the Challenge

Chandi Schwab
Hey everyone!We have about a month left on the challenge and I just wanted to give a shout out of encouragement. For those of you that have kept meaning to start it is not too late. A lot can be accomplished in 4 weeks. Especially a foundation. You do not necisarily have to have before and after pictures.We love feed back as well on where you are at and how you got there. As well as how you feel physically,mentally,emotionally, ect. since you have made healthy changes to your lifestyle. This blog is meant for feed back and for a way to support and encourage eachother through new ideas. We are really hoping that more of you will take the time to share ideas or questions in our comment boxes.Also become a follower.It is easy to do.Just create a quick gmail account and add yourself as a follower. To help keep you involved we will not be posting our results until atleast one of you does. So gear up and we are excited to hear from you!!We will post results on November 16th so get them to me before then. chamba_08@hotmail.com.Good luck!

Is exercise making you gain weight

Scott Schwab
I read an interesting article this weekend in Time. It was a controversial article that did not support what I personally believe about exercise. It actually challenged everything that I believe and have learned. However, it was very interesting and I see some truth with it. You can find the article in the August 9, 2009 issue of the Time Magazine. I will also post the article so that you can view it online:
http://www.time.com/time/health/article/0,8599,1914857,00.html

The reason that I was able to find some truth from the article, is that I have found myself saying, "I worked out this morning so I can eat this, or do that". Actually this attitude is very debilitating. It weakens us from our mind and flows through our body. All of our motivation starts from a thought, or will power produced by a desire which originates in the brain. It occurred to me that no matter how hard people will exercise, at times people see little to no results. I personally believe that exercise is essential and helps the process of weight loss and health move faster. The article points out some great things and should be read. I do have some tips that can prevent us from falling into the category of getting little to nothing out of our workouts.
Muscle Confusion
A proven step in getting great results. The ability to adjust your workout week in and week out, will get you leaner and help keep your workouts stimulating. Remember that it is important what you think about your workout from the mind perspective. You will always have more success when you are enjoying your workout and possibly even having fun. You will get to the point where you will crave the gym and not dread being there. This comes from consistency and changing things up.
Will Power
You have to resist those urges. The article points out a group of women who after their workout, head to Starbucks to meet over muffins and coffee. The article points out that the muffin and coffee, eliminate everything that was done at the gym. The point is not to stop exercising, but to exercise smart and then have the will power to turn off cravings, or at least control them. Great news, you are stronger and more powerful than any inanimate object.
Portion Control
Of anything you do this is most essential. You can spend all day at the gym, but if you eat like a pig, you will not see great results. The fact is; we have to have some self control and determine for ourselves what we should eat and how much and when. All of our bodies are different, but you usually know what things your body has a hard time digesting or responding to. Keep it natural and avoid processed foods as much as possible. There is a trigger in your brain called the hypothalamus; this regulates through nerves when you are full. However, it does not kick on until 10-15 minutes after you have started eating. Slow down, it is not a race and you are just stretching your stomach more and more each meal. Drink water and spend time chewing your food. The general rule is to chew your food 20 times before starting digestion. I know that it is hard with our time schedules and lunch breaks, but if we plan, we rarely fail.

Quote of quotes

Scott Schwab
This quote is great and one that truly changed my life. It comes from my favorite book; Good To Great, by Jim Collins.

"Good is the enemy of Great"

There are many things that can be drawn from this, I will mention one. In our progression to become our best, we cannot settle with good. If we settle, it becomes a habit, and having a habit of settling is detrimental to our health and happiness. Start the week right and go strong. We are half way through the 8 week challenge and it is a great time to reevaluate and live Great!

Be Beautiful!!

Chandi Schwab
We all know that it is important to live a healthy lifestyle so that we can feel strong,energized,and healthy throughout our lives. Did you know that not only does exercise and eating right keep you healthy and strong, but it keeps you looking young and Beautiful? Being a cosmetologist I am very intrigued by the whole Beauty industry. Here are some Beautiful reasons why you should get active and watch what you consume.

Skin Benefits:Indeed, from reducing acne breakouts to fighting the signs of aging, health experts say regular exercise can play a big role in how young and how healthy your skin looks and feels. It helps increase circulation and delivery of nutrients to skin cells, whooshing away potentially damaging toxins. Another is giving skin the optimum conditions for making collagen, the support fibers that help keep wrinkles and lines under control. But perhaps the most dramatic effects of exercise are on acne-prone skin. Doctors say working out provides many benefits that can help clear the skin. How? Exercise mediates the production of testosterone-related hormones such as DHEA and DHT.Regular exercise also increases sweating, which in turn can unclog pores and have a positive effect on breakouts

Beautiful Hair: healthy diet can help your hair stay strong and lustrous. Your diet can also prevent hair loss. In fact, very specific nutritional deficiencies can affect your hair.Essential fatty acids -- especially omega-3 fatty acids -- play a key role in skin, hair, and nails. You should eat some of these foods every day.
- omega-3:Salmon, tuna, mackerel, and other fatty fish.Also Flax seed oil, Walnuts, and almonds.
- Vitamins B-6, B-12, and folic acid are also important to your hair. Vegetarians and vegans often don't get enough of these vitamins.
Good sources of vitamin B-6 include bananas, potatoes (both white and sweet), and spinach.
-Eating plenty of fresh fruits and vegetables -- especially citrus fruits and tomatoes -- will help you get folic acid. Whole grain and fortified grain products, beans, and lentils also contain folic acid. Major sources of B-12 include meat, poultry, fish, and dairy products.
-Protein is also critical for keeping hair healthy, but many people don't get enough. Lean meat like fish, chicken, eggs, and soy products are good sources of protein; eat one serving every day.
Working out helps lower our stress level which believe it or not less stress= less gray hair. Also exercise lowers the level of hormones in the body which promotes hair growth and helps prevent thinning hair.
Having Beautiful Hair and skin helps us to feel attractive and feminine. Which will give us an overall glow of confidence. Plus it shows our inner beauty because we are happy and kinder.Next time you are working out and need a bit more motivation... think about all of the benefits you are receiving. Workout,Eat Right,BE BEAUTIFUL!!

Burn Calories

Scott Schwab
In taking a lesson from the past, I believe that one of the most important things to do when losing calories; is to keep moving. Always moving and being in motion keeps the body in a constant state of work. I remember that back in High School I wrestled for a year and the thing that we always had to do was stay in motion. As we were sparring and on the mats it was constant movement. Those who were watching were either doing sit-ups, push-ups, or running. The reason for this was two fold. Our couch wanted us ready for meets, so that we could go the full 3 rounds at 3 minutes a piece. The other is that we were losing more calories and helping create the lean muscle. Having muscle is great but, I think the best look is a healthy, lean, look that is provided by a combination of cardio and weight training. The more we are moving the more we are burning. This is why in classes, the goal is to keep the heart rate up and moving the entire time. The formula is usually figured off of 30 minutes of exercise and then the real burning starts. This is true and you will reach this point faster by continuous movement. A couple of secrets in working out at the gym.
#1 Avoid long breaks and long conversations with others.
#2 Keep your body in motion.
#3 Learn which exercises are right for your body
#4 Teach your body to perform at a higher intensity
#5 Enjoy your workouts

These suggestions may seem obvious or even redundant, but ultimately it goes back to our goals and reason to be at the gym. Most people are there to maintain shape or get into shape. Both require the burning of calories. The best way that I know how, is to keep moving. Whether you are doing weight training, sprinting, swimming, etc; keep your body moving and your heart pumping. Have a great weekend and look forward to a guest post next week as well as a post from a medical professional.

Workout with music

Scott Schwab
Today, there are very few people who are not working out with an MP3, I-pod, or some other form of electronic enjoyment. Music is a great motivator for working out and we should really think about what goes into our play list. Let me explain. It has been proven that a student will retain more and actually do better cognitively and academically, when listening to classical music such as Mozart or Beethoven. Studies have also been shown that when shopping in a retail store, the best music is something with a light beat, not blaring load, and a music selection that is happier music. I took this into thought with what we are listening to while we workout. I have a mix that is set for different things. I have a few suggestions and would love to hear back from you with what types of music gets you up and going.
Cardiovascular
The thought when running is to keep a pace that you are comfortable with. A lot of people that I know will run to techno or fast beat music. The best suggestion is to use a song with 120 bpm (beats per minute), or more. This will cause you to run at a faster pace, because your body will naturally match the beat that it hears. I have also experienced being able to go further thus getting a better workout just because a song that came on allowed me to ignore the fatigue and keep going.
Weight Training and Abs
I have heard people listening to everything from Korn to Nsync. It is very individual, but the bodies adrenaline release is related in many instances to what it hears. One of the best songs I have ever heard for lifting is 100% by fort Minor. It has a melodic beat that allows me to quickly give bursts during my reps. Another favorite is Encore by Jay Z and Linkin Park. The point is to have something that will get the blood pumping to the muscles. Music excites and allows for a person to get more into what they are doing. The motivation that is so badly needed in any workout is delivered many times by music that we enjoy.
Stretching
On my I-Pod I have this titled as cool down. I have mixes from Gladiator:(enya), and other music that will allow me to unwind. The important thing to do is to come off the adrenaline high that you were on during your workout. Something soft and calming will actually help you stretch better. Statistically a relaxed mind will allow for more relaxed muscles, joints, ligaments and ultimately body. Some people who I have talked to will get in a room by themselves and even turn off the lights so that they can completely concentrate on getting their body into a mental state to where the body can completely relax. Again the more relaxed you are the more your body will respond to stretching.
Finally, for those of you who do classes, you will be able to relate. There is a key reason why classes are always attended by a music selection. I found a great article that backs up some of these points and goes a little further into the benefits.
http://www.thedietchannel.com/Music-and-Fitness-5-Ways-Music-Enhances-Your-Workout.htm

Cardiovascular

Scott Schwab
As the weather continues to cool down and we move into late fall and eventually winter, there are things that we have to have in place so that our bodies don't go into hibernation mode. It is a fact that when the cold starts to move in, that the body starts to naturally build up a reserve. Similar to hibernation, our bodies are trying to prepare for the cold. You can combat this, however you have to know your body and be prepared for what things will be good for your body. I have a couple of suggestions that may help you to keep off the winter weight and really be able to enjoy the Holidays. The problem seems to be that as our bodies have the propensity to stalk up on the chubs, we are usually eating more rich foods, Holiday foods, and family gatherings usually mean huge portions and stuffing yourself. Today I will only talk about exercise and will later talk about the tips on enjoying the holidays without having to wear sweats or unbutton your Levi's.
Running
Sprinting and jogging are great exercise and many of us have little problem during the warm months. I personally do not like to run on the treadmill and for me it is easier to run outside and enjoy the sun. For some reason during the winter people are less likely to get into the gym and even when they do, they find themselves doing bare minimum and going through the motions. With the way our bodies will pack it on in the winter, you have to have a plan. Set a schedule and stick to something that will work for you. Treadmills are boring, so have some music, a T.V., or a pace that will keep it exciting. Make the goal to run, walk, jog for 30 minutes during the winter months, whenever you are doing cardiovascular.
Swimming
Swimming can be the best workout for your body. It all depends upon what you do in the pool, but even if you are walking you are doing something. According the www.healthypals.com, the water actually provides 775 times the amount of Resistance as air. In this way you can get in the water and walk, jog, and especially swim your way faster into health. Incredibly, you will actually get more fit with a swimming regimen, than simply doing the regular jogging, walking, or running. Your cardiovascular health will improve faster as well as your flexibility. It is actually one workout that will work your entire body.
Weight Training
According to our last couple of posts, a person will actually get in better shape with weight training. The muscles are stronger and will thus release more hormones into the body. In this way you increase your stamina and ability to workout more effectively. Having lean muscle is great for a body and will actually help you look and fill better, not necessarily bulky. My one suggestion would be to pick about 3-4 exercises and do one after another until you have achieved your desired set and rep amount. I always do 4 sets and 10 reps, but this can be adjusted to meet your needs and goals. The main benefit that you will get from moving through your workout faster, is an increased heart rate, the burnout feeling, and more muscle stamina. The burnout feeling will help you feel which muscle groups you are working and help you determine what is best for your body with the time you have. Muscle stamina has many benefits and will help you with your general health and ability to do more and get better results.
If you can combine these three things and do it consistently with healthy eating; you will not pack it on this winter, I promise. So set what is best for you and if you have any questions let us know.

Detoxification

Chandi Schwab
A Detox Diet (also called a cleansing diet) will remove toxins and poisons from your body.Although detox is primarily thought of as a treatment for alcohol or drug dependence, the term is also used to refer to diets, herbs, and other methods of removing environmental and dietary toxins from the body for general health. The idea of a good detox diet is to eat pure and natural foods that will aid the function of the lymph, kidneys, and liver. All foods that hinder the regime will be avoided. If you feel that you are in need of a cleansing diet here are a few to choose from.It is true that most of these diets have quite severe restrictions, and should be embarked upon with great care.
The Clean Plan:A 21-day detox diet that was designed by Dr.Alejandro Junger, a New York City cardiologist, and leader in the field of integrative medicine.

Junger developed his program to treat chronic symptoms such as irritable bowel syndrome, allergies, headaches, depression, fatigue, weight gain, and insomnia. He says these problems are due to a build up of toxins and that his plan addresses this factor so as to restore the optimal functioning of the body.

Clean Diet Basics
The Clean Program helps to restore the ability of the body to heal itself by several methods.

A) Reducing the load on the digestive system.
B) Protecting you from the damage of circulating toxins.
C) Delivering specific liver detox nutrients.
D) Promoting gut repair.
For each day of the 21-day program you will have a liquid meal for breakfast, a solid meal for lunch and a liquid meal for dinner. A special meal replacement shake is recommended for the liquid meals, however, it is possible to substitute this with fresh juices and blended smoothies or soups if desired.

Junger states that there is an option to switch lunch and dinner so that you have a solid meal in the evening, however, this will result in less efficient detoxification so should preferably only be done occasionally.

Dieters are also advised to make sure there is a twelve-hour window between the last meal of one day and breakfast the following day because this gives the digestive system a rest and enhances the detox process.

There are three central pillars of the Clean program:

1) REMOVE toxins:

Avoid processed food.
Buy organic when possible.
Remove bad bacteria in your digestive system.
2) RESTORE what is lacking:

Consume nutrient-rich foods (vegetables, fruits, nuts, seeds, legumes).
Use supplements to boost availability of depleted nutrients.
Get 15 minutes of sunlight exposure each day to ensure better levels of vitamin D for bone strength and protection from cancer and depression.
3) REJUVENATE your life:

Make time for “detox-enhancing” habits such as saunas, massage, and skin brushing.
Meditate, even if for only five minutes a day.
Dieters are told that they should have a bowel movement every day and if this does not occur spontaneously then they should take a laxative. Colon Cleanses are also encouraged and can be undertaken on a daily basis if desired.
Recommended Foods
Mango, pineapple, raspberries, blueberries, apples, watermelon, leafy green vegetables, zucchini, cucumber, carrot, butternut squash, broccoli, asparagus, rice milk, almond milk, brown rice, millet, quinoa, lentils, beans, raw nuts, cold pressed oils, agave nectar, cold water fish, wild game, lean lamb, duck, chicken, turkey, herbs and spices, green tea.

The Fast Track Diet:This diet can boost metabolism, get rid of fattening toxins and safely lose up to 8 pounds overnight.

As dieters lose weight toxins are released from fatty tissues and this increase of toxins in the bloodstream is known to be a major cause of mood swings when dieting as well as contributing to the slowing of weight loss. Gittleman attempts to address these issues so as to allow dieters to break through weight loss plateaus and achieve permanent weight loss.

The Fast Track Detox Diet Basics
Gittleman asserts that in order to fast correctly it is necessary to prepare the body otherwise the fast may overload the detox pathways of the body. This could result in uncomfortable symptoms and may actually cause more damage to the metabolism.

For this reason the plan involves seven days of preparation that is centered on organic foods selected specifically due to their ability to enhance the function of the organs of detoxification; the liver, kidneys, and digestive tract.

This is followed by one day of fasting on Gittleman’s ‘miracle juice’ which is combination of cranberry juice, fresh orange and lemon juices, ginger, nutmeg, and stevia. This mixture is designed so as to reduce hunger, balance blood sugar, boost metabolism and nutrition. Dieters consume one cup of this liquid every hour as well as an extra cup of water every other hour.

In addition dieters must take a serving of a ‘colon-loving’ supplement such as psyllium husk or ground flaxseeds both at the beginning and end of the day.

After the fast there are then three more days where dieters adhere to the plan of the initial seven days. Dieters are also instructed to add specific immune boosting foods into the diet such as raw organic sauerkraut or low fat yogurt with live cultures.

Many foods are restricted for the entire duration of the program including most fats, sugar, refined carbohydrates, gluten containing grains (wheat, rye, barley), soy protein isolates, artificial sweeteners, alcohol and caffeine.

Recommended Foods
For the first seven days and the last three days of the plan dieters should consume:

At least one to three ‘liver-loving’ foods or supplements which include cabbage, cauliflower, Brussels sprouts, broccoli, leafy green vegetables, oranges, lemons, limes, garlic, onions, eggs, artichoke, asparagus, beets, celery, and whey protein.
At least one ‘colon-loving’ food or supplement which include psyllium husks, ground flaxseed, carrots, apple, pear or berries.
Two servings of lean protein such as chicken breast.
One to two tablespoons of flaxseed or olive oil.
Look for other healthy meal ideas here.

Exercise Recommendations
Dieters are instructed to only engage in very gentle exercise for no more than 30 minutes on the fasting day. Exercise on the other days is fine in accordance with the dieter’s current state of health and fitness.
Pros
May be beneficial to jump-start a long-term weight loss program or to prepare for a special event.
Rapid initial weight loss can increase motivation.
Can help to reset appetite and taste preferences towards healthier foods in appropriate amounts.
Offers a less strict version for those who feel unable to undertake the full program.
Explains the scientific rationale behind the diet and the specific foods involved.
Speaks to those who have tried standard weight loss diets without experiencing results.
May help dieters to break through a weight loss plateau.
Includes a detailed plan with recipes and a shopping list.
Provides tools to deal with psychological factors related to dieting and weight management.
Cons
Very restrictive and difficult to eat out.
Requires preparation in order to obtain all the recommended items.
Dieters may experience caffeine and sugar withdrawal symptoms such as headaches and fatigue.
Some foods may be expensive or difficult to obtain.
Program involves the use of certain supplements, which may be expensive.
Conclusions
This program is likely to appeal to dieters who have tried other programs without results as well as those who are experiencing a weight loss plateau. It may also be of benefit for those who are experiencing a range of non-specific health problems such as digestive disorders, immune dysfunction.



The Fat Flush Plan:is both a detox diet and a weight loss diet. The idea is to provide all the necessary ingredients to boost metabolism, reduce water retention, and promote fat loss.

The program has 3 phases:

Phase 1 – 2 weeks
This is a restrictive phase of between 1100-1200 calories per day. The intention here is to “lose bloat” – which refers to reducing water retention as well as some fat loss. In this phase you are not allowed to eat; margarine, alcohol, sugar, oils or fats (except flaxseed oil), grains, bread, cereal, starchy vegetables, dairy products. Even the herbs and spices are restricted to a small list.

Phase 2 – Ongoing
Here the calorie allowance is lifted – to 1200-1500 calories. The idea is to continue on with the program until the desired weight loss is achieved.

Phase 3 – The maintenance phase
Essentially a weight maintenance phase, with a caloric intake of 1500 calories or over. Some starchy carbs are gradually re-introduced, along with @gluten-free grains@, and some dairy.

Exercise
The program contains a significant exercise component. This can be anything from 20 to 40 minutes of exercise per day, depending on the phase. This is typically low-impact (walking). Strength training (lifting weights) is also on the list (twice a week). A sleep prescription of exactly 8 hours per night is also required.

Sample Meal Plan – Fat Flush Phase 1
Upon Waking
“Long Life” cocktail [psyllium husks in cran-water - see below]

Before Breakfast
8 oz hot water with lemon juice

Breakfast
Vegetable scramble – 2 scrambled eggs, with spinach, green peppers, scallions, and parsley.
8 oz glass of cran-water [diluted unsweetened cranberry juice]

Snack
1/2 Large grapefruit

20 minutes before lunch
8 oz glass of cran water

Lunch
4 ounces of salmon with lemon and garlic, warm asparagus, mixed-green salad with broccoli florets and cucumber, 1 tablespoon flaxseed oil, and one 8 oz glass of cran-water

Mid afternoon snack
2 8 oz glass cran-water

4pm Snack
1 apple

20 minutes before dinner
8 oz glass of cran water

Dinner
4 ounces of grilled lamb chop with pinch of cinnamon and dried mustard, sautéed kale in broth, baked summer squash with a touch of cloves, and 1 tablespoon flaxseed oil

Mid evening
“Long life” cocktail

Look for other recipes that could be used with the Fat Flush Diet here.

Fat Flush Pros and Cons
The Up side
The Fat Flush program has all the elements of a good and healthy weight loss program. It isn’t hard to find success stories regarding this program (however the true test is always the test of time – is the fat loss sustained or temporary?).

Remember this diet is a detox or cleansing diet, thus the very restrictive phase one. Unless healthy eating patterns are applied to your lifestyle, any benefits gained will soon be lost.

Buns of Steal

Scott Schwab
I hope that you realize my play on words rather than my inability to spell. I wanted to talk about a workout that would get that coveted back end. To have a great butt, the legs and back have to be proportionate. What I mean by this, is that all the backside has to be somewhat in shape. So we have to do exercises that will help in the creation of a healthy, firm rear.
Squats
This is such a good exercise for the whole body, but that sitting motion will really burn the gluts as well as the hamstrings and quads. The exercise will extend into your back so as to give you a firmer back and eventually if you work long enough, great abs. The secret is not to pile on a lot of weight, but to have more reps. Make sure your back is straight and that you are actually sitting as low as you can and then explode upwards until you are standing on your tip toes. This will also shape your calves and give you a great leg workout overall.
Step ups
I have seen people doing this quite a bit lately. It is a great workout that you can do with dumbbells or without. The point is, you are stepping up and leading with a different foot each time. That action, like a stair, will really stretch and elongate that muscle. The thing that makes fat look so unappealing is the way that it bunches up in places. Like with the behind, we start to add a pocket of fun just under the gluteus minimus and after not looking in the mirror for awhile our butt is bigger and it blends into the now over sized legs. The secret to a good butt, is definition and distinction. There has to be a visible distinction to where the butt ends and the legs begin and where the butt ends and the back begins. Doing the step ups multiple times will really help with that.
Lunges
This exercise can also be done with or without weights, but should be done often. When I say often I mean a couple of times per week. Take about a 10-20 yard distance and start taking long steps. You do not want to touch the ground with your knees and as matter a fact it is great to hold the position for a couple of seconds for each step. I personally believe that with dumbbells you will accomplish more, but I also realize you have to start somewhere. I personally like to do dumbbells at my side one direction and turn around and hold the dumbbells at your shoulder level on the way back. It will really accentuate the burn and help with working multiple muscle groups. This exercise will really work the hamstrings and define that line between where the legs end and the butt begins.
Good Mornings
The last suggestion for getting that desired butt is to do something that I was told is called good mornings. It has many names I am sure, but the exercise is the same. You will take a curl bar of desired weight and lock your knees straight. The key is to get a medium weight so that you are not hurting your back. The key is to stand straight up, legs together and extend down slowly until the weight is at your feet. Again you will slowly come up until you are in the upright position. If you are feeling it in your back that is good, but you should also feel it in your gluteus medius, maximus and into your lower back. In this way you will be targeting the back fat, and upper butt. This will give your butt more of a perky lift and eliminate the saggy, pancake look. With that said you will want to position yourself in front of a mirror and look yourself in the eye all the way down and all the way back up. It is also important to do it slowly. In this way you will avoid injury, but get that slow, deep, exercise where it really counts.
Let me know your thoughts with this. As always I would recommend at least 4 sets at 10 reps. You may even want to do more reps, but keep your sets the same. Good luck.

Quote of the day

Scott Schwab
Today's quote comes from a familiar source and a poet that most people are familiar with. The quote is from Shakespeare, and in my opinion one of his finest and most important.

"To thine own self be true".

Nothing is more important as being true to what you think, say, and believe. Character is a mix between nurture vs. nature. No matter who you are though; you must be true to yourself. The quote goes a little deeper and we have touched on the psychological advantages of doing what you say. In short it helps you accomplish more and holds a fire of desire to the things that are important. People will enjoy being around you more. This begins a chain reaction of doing what you say and giving back to those around you, and that my friends, is really what makes you who you are and life worth living. At the end of the day, you are only as good as your word and whether you kept your word. Start the week out right, start the week out motivated.

Strength Training: Debunking the Myths

I liked this article:
Chandi Schwab
Where the belief that women shouldn't lift weights got started, we'll never know. Maybe we saw teenage boys lifting weights and growing like weeds, and we assumed the same would happen to us. Somewhere along the line, many of us developed the belief that lifting dumbbells would immediately turn us into a female version of the Incredible Hulk. Let's take a closer look at the three most common reasons women usually give for not doing strength-training exercises.

I don't want to get big. This is the most common excuse, but I'm here to tell you it's just not going to happen. Even if you wanted to develop big muscles, it's pretty difficult for a woman to get big and bulky from weight training.

Sure, there are lots of male bodybuilders who have huge, superhero-like muscles. But women don't have the kind of hormones a man has. Our muscles cannot get as big. The women you may see on TV who are bodybuilders have devoted hours each day for many years to working out and sometimes have manipulated their hormones to purposefully gain muscle.

Getting big does not happen by accident. You don't do a set of lateral raises to sculpt your shoulders and the next day find it impossible to fit through a doorway without going sideways. And actually, even a lot of men find it hard to get big. They're the ones who have all the hormones to gain muscle, and they don't wake up the day after their workouts and get stuck in their doorways either.

If all you do is lift really heavy weights for a very limited range of motion—and that is all you do—sure, it could be a challenge to reach over and touch your toes. But the right strength-training exercises actually increase your flexibility. The exercises you'll be doing require you to move your muscles through their full range of motion, so the muscles get stretched as well as strengthened. Plus, each synergy set includes at least one specific stretch, virtually eliminating any chance that you'll become muscle-bound.

I should lose weight first. I don't want to turn my fat into muscle. I understand wanting to put off something until you feel better about yourself. We've all done it. Here's the catch with this one, though.

Muscle and fat are two different things. Fat doesn't turn into muscle and muscle doesn't turn into fat. I know you're thinking about that retired football player who can't fit into his custom-made suits anymore. Well, his muscle didn't turn into fat. He simply stopped training, so his muscles got smaller. At the same time, he started gaining body fat because he didn't have anything to do in his retirement except watch old football films and eat ice cream.

Fat won't turn to muscle. But having more muscle can help you lose fat. Strength training will help you lose weight. Not only will it not get in the way of any diet or weight-loss strategy you have, but having more muscle on your body will increase your metabolism, helping you to burn more calories even when you're at rest.
(By Wini Linguvic)

Saving Money Now

Scott Schwab
I thought today would be a good day to post with the benefits of being healthy and saving money by maintaining your health. The cost of medical care is obviously on the rise. We may or may not receive the health care plan by the end of the year, then again we may not. I have spoken to friends who own supplement and vitamin shops and they have never been busier. As they have spoken to customers, the main feedback is "I have to start living healthy, because I can't afford to be sick". The other feedback that they have passed on, is that the companies are cutting back and one of the areas is health coverage. There is no need to dance around the fact that the economy is struggling and we just keep bouncing on the bottom. However; I do believe that things will turn around and we will emerge better. Furthermore, as individuals if we take the necessary steps now we too will emerge better.
Exercise
People get a clue! You look in the mirror every day and I know that you see areas that you want to improve. You don't have to go to a gym. For goodness sakes, pick up tennis, racquetball, walking, running stairs, and riding bikes. We speak a lot about the benefits of going to a gym, but these same benefits apply to those who choose to do things at home. Do something though! Get off your couch and go to the park. When was the last time you went to the park? Go for a walk with your wife and kids or by yourself. I know it is much easier to spend quality time by the T.V., but it really isn't that quality; and I am speaking from experience. The less exercise you are doing now, plan on it diminishing every year. Stop waiting for that magical start or accident or anything that will get you exercising. Do it now, because your quality of life depends on it.
Supplements and Vitamins
Even a daily vitamin is something that we should all be taking. I am not saying you have to spend a lot of money on an expensive vitamin or supplement plan. You can get vitamins and supplements for that matter at Wal-Mart. The things that you need to look at is calories and fats per gram of protein for supplements, and additives for vitamins. Consult a physician, a pharmacist, a life couch, a trainer, or a dietitian; all of them will tell you that you need to be taking something. You may think that because you haven't ever taken them, why would you need to start now. Every year our foods that we intake have less of the nutrients that we need. The foods we eat have less balance of the basic food groups and more calories, fats, sugars, and carbohydrates. The obesity rate is out of control and people are trying to survive on fast food. I am being very general and possibly overboard. "If we don't stop living carelessly; we will carelessly stop living". Take something proven. This will require a little research, but will benefit you in a huge way. A good site is www.mixersnutrition.com.
We are not ready to sell the supplements, so there is no pressure. You can go and read, browse, and study what would be best for you.
Mental Health
Just as important is the mental health that many times gets overlooked. The important thing is that you keep your mind fresh and active. Spend time reading a good book, studying a language or a concept you love, and memorize often. "Repetition is the mother of all learning". Spend time thinking and pondering. Turn off the radio and the television. Really is the show that important. It may be, and you have to analyze that. However; don't spend so much time that you rarely get anything else done. Be dependable. When you set goals follow through. You don't know how essential it is to the human mind. When we do not do what we say we will do, our mind gives us a break and we are likely to give excuses again and again, until we are excuse makers. Anything and everything will be an excuse and frankly people will not enjoy your company. It is so key to live your life as a person who sets goals and achieves them. As you make changes with achieving your expectations, you will expect more and acheive more.
These are a couple of key suggestions. There are more and we would love to hear what you do to make a difference or how you are staying healthy and keeping some money in your wallet. I can only tell you that for me, I rarely go to the doctor or have to spend money on medications. I havent always had great health and so I can sympathize with those who may not be healthy. I once spent a good amount of time in a wheelchair and was always getting sick, because I had such a weak immune system. Life really changed as I made the decision to change. I started to take supplements and vitimins. The biggest difference was getting off the couch and making a daily commitment to exercise>

Exercising through pain and injury

Scott Schwab
All of us have been to that point in our lives where we just overdue it a little or actually even hurt ourselves and exercise is potentially put on hold. I have seen to many people who once they have a set back, they don't get back going. A couple of suggestions from someone who is currently feeling some pain. As some of you know I have spent the last couple of weeks doing enough manual labor for a life time. It really has not been that fun, but I feel like I have been getting double workouts. It was all good and fine until we poured concrete on Saturday. For some reason I am now feeling like a broke my wrist. Seriously, the pain is crazy and reminds me of when I actually did break it. I have still been going to the gym, primarily because I am trying to keep the schedule. Honestly this is the best thing that we can all do. Schedule is our life and we seem to do better with important things when they are based on a schedule. Pain is the same thing, but at least you can work through it. I have been trying to do little things, but now I am finding that I cannot shot a basketball and have very little motion. I think I will give it a break the rest of the week and then if still hurting will hit the Doctor on Monday. The important thing to remember is not to be Heman or Sherra. Admit you have something and let your body judge on how hard to work. Soreness and minor pain is good to work through and you can feel good that you are doing great and working that area effectively. However, advanced pain and injury is not good. We never know when an injury can turn into chronic pain, or something that will always hurt. It is good to keep going to the gym and I have a couple of suggestions. Depending on the area hurt, take a couple of days and work other areas of the body. This will help with keeping your schedule and consistency. Do light things until you know how your body will respond. Many times you will not feel how bad something is until after your workout. I personally will be focusing on cardio and not worry about the weights. In this way I can let my body heal and return stronger. Do not let your mind tell you, that it is OK to miss sometime and you will get back to it in a week. The mind is the biggest challenge at times. Turn off the defeating thoughts and go and make something happen.