Updates and quote of the day

Scott Schwab:

We have decided to make a couple of changes to the schedule. Originally we were going to start the 8 week challenge tomorrow, but have decided on a better way to help us be accountable and get better results. We will start next Monday and base the participants on who will be sending a before picture. The reason is that we started with 29 people on our last challenge and ended with about 14. Of that number not everyone had their before picture, so the pictures didn't get posted. You do not have to submit a photo with your shirt off if you are not comfortable. The idea of doing a picture is to see the results that you have. Day to day changes are often not as big as the changes that happen over 8 weeks. Its also helpful for motivation in seeing where you are and possibly finding a picture of what you desire to look like. We do not want people thinking that you have to look a certain way or do a certain workout. This is why we have many people join the challenges with different goals. This is also the reason that we get to post on many different subjects. So, we have now heard from a dozen participants that will be doing the next challenge, but to make it real you have to take a picture and send it to Chandi or I. That way we can all stay on task and there is automatic accountability built in. I believe this will be more fun and hold us all accountable. If there are any of you that desire more of a hands on approach or wanting to see success from a private approach. Let us know. You do not have to have it posted on the site. We desire to help everyone have success and there are people that we are consulting with outside of the blog. So, for this week we will be voting on who achieved their goals best and possibly the person that you felt most closely represented the challenge. Voting begins tomorrow and will go until next Monday. We will also have two more contestants that will post tomorrow.

"No matter where you go, there you are"

-unknown-

8 week challenger

Arielle Taylor:

8 weeks! As I said in my previous post, I wasn’t fully committed the whole time. But it feels good to say that I worked pretty hard near the latter half of the challenge. Not only do I look better, I feel healthier. My eating habits improved dramatically (I even gave up chocolate for a time!), I ran every day, and I was able to enroll in a weight lifting class. I lifted quite a bit during high school, but since then I hadn’t been keeping it up. Even though I know running made a huge a difference, I want to say that weight lifting will always hold a soft spot in my heart, and I believe it has helped me in this process dramatically. I didn’t have spectacular results, but I know my body is on the rise! It doesn’t take a new and “guaranteed work out” to see a difference, just some drive and a little bit of self control. I have come to appreciate the knowledge that losing weight and getting fit is more than looking good. It’s about gaining confidence and feeling better about yourself. This wasn’t just an 8 week challenge for me. It was a shift in my every day habit; a lifestyle change.

8 week challenger

Steve Randall:

The goals for my 8 week challenge were to increase my lifts and to gain some weight. at the start of the challenge i weighed 164 pounds. I now weigh 167 pounds and it doesn't appear that i have put on much fat. I kept my diet around 3000 calories per day, with a macro breakdown of around 40/30/30 (Protein,Carbs,Fats) I eat mostly clean when I'm trying to put weight on but i do splurge a little, usually pizza, never candy or any other simple sugar. As far as my workout routine goes, i followed the Layne Norton Power/Hypertrophy routine as shown below. This routine has the best of both worlds, it focuses on volume and strength the first two days of the week, then the other 3 days the focus is growth. I have really enjoyed doing it and it has helped me burst through my plateau. I started out doing 200 pounds 5x5 on bench press, I am now doing 215 pounds 5x5, my squat went from 185 pounds 5x5 to 230 pounds 5x5. If i keep that up my jeans wont fit soon! I have enjoyed this challenge and will continue on this same path since I am making pretty solid gains.

Monday: Upper Power -5x5 or 3x5 for all lifts(5x5 on bulk cause recovery is better, 3x5 on cut) -Barbell Bench Press -Barbell Rows -Military Press -Barbell Shrugs

Tuesday: Lower Power -5x5 or 3x5 for all lifts(5x5 on bulk cause recovery is better, 3x5 on cut) -Back Squat -Stiff Leg Deadlift, Or Romanian DL -6-8 sets of Standing Calf, little higher reps, i like to do 6-8 on heavy days

Wednesday: Off (I usually do some cardio)

Thursday: Hypertrophy Chest/Arms (For hypertrophy days i never go to failure, always stop about 2 reps before failure)-DB Incline Bech 3x8-12 -Barbell Close Grip Bench 3x8-12 -DB Flat Bench 2x8-12 -Preacher Curls 3x8-12 super seated with -Standing French Press 3x8-12 -Push Downs 3x8-12 super seated with -DB Hammer Curls -Cable Crossovers 3x8-12 -Machine Curl 3x8-12 super seated with -Machine Dips 3x8-12

Friday: Hypertrophy Shoulders/Back/Traps (For hypertrophy days i never go to failure, always stop about 2 reps before failure)-DB Shoulder Press 3x8-12 super seated with -DB Front Raise 3x8-12 -DB One Arm Row 3x8-12 super seated with -DB Arnold Press 3x8-12 -Lat Pull Down (Wide Grip) 2x8-12 super seated with -DB Shrugs 2x10-15 -Lat Pull Down (Close grip, palms facing in) 2x8-12 super seated with -DB Upright Row 2x10-15 -T-bar row 2x8-12 (Usually too tired/dead to do this last exercise, but some times i do it)

Saturday: Hypertrophy Legs/Calves (For hypertrophy days i never go to failure, always stop about 2 reps before failure)-Hack Squat 5x8-12 super seated with -Standing Calf 5x10-15 -Leg Extensions 5x10-15 super seated with -Sitting Leg Curls 5x10-15 super seated with -Sitting Calf Raise 4x8-12

Sunday: Off

Check out Layne Norton's website: http://www.biolayne.com/ he is a NATURAL professional bodybuilder and power lifter, such an inspiration to do things the right way.

8 Week challenge Results

Chandi Schwab
I have to say that this was the hardest 8 week challenge yet. I am so glad that I did it because this time of year is usually when my body likes to stock up on fat and store it for the rest of winter. I want to give a shout out to everyone that participated because it is the hardest time of the year to eat healthy and to find the time and resources to work out. We are all a step ahead and can continue forward toward spring.
I stuck with my normal workout routines at the gym. I have seen a huge difference with strength training and I have grown to truly love it. I feel stronger in everything I do. Everyday I alternate my upper and lower body. I have also seen a huge difference since I started doing the 20 minute aerobic solution, where I incorporate different levels into my cardio. I am always sweating at the end and feel like I get such a better workout than when I keep the same pace or level. I work my abs everyday (some say not to) But I love it! I alternate between many different workouts at the gym (many I have posted), and the AB Ripper X (Which I have raved about before).
I am constantly striving to eat healthy and to live by my motto and what works for me which is …Everything in Moderation. It was definitely more difficult around the holidays, but I always make sure I get back on track. I still have my morning smoothies with supplements which you all know I love. I am always continuing forward and know that there is always room for improvement. It is exciting to see that since I had my little girl in May I have been able to make strides. The important thing to remember is that big improvements take time. It has been 7 months since we started our first 8 week challenge, and through striving to live a balanced healthy lifestyle I feel great!

Mandy Poll

For this 8 week challenge I set out with the goal to complete P90X, and to lose 5 pounds. I faithfully did P90X six days a week from the beginning of the challenge and through 5 weeks, noticing a dramatic difference in my overall fitness level. My love is running, and so I would incorporate running 3-6 miles once or twice a week also, and noticed I was a better runner for doing P90X also- stronger and a little faster (which isn't all that fast, so don't get too excited).

Three weeks ago we found out that my husband, who has been battling esophageal cancer for 2 years and has been to hell and back (literally) now has metastases to his liver and bone. And you may wonder where I am going with this or what this has to do with the 8 week challenge, but I'm here to tell you it has EVERYTHING to do with it! Exercise has been my anti-depressant through it all. I allow myself one daily "Hour of Angst" as I like to call it, where I exercise for an hour, doing whatever I need or want to do. Most days now it is running and pushups, crunches, dips, etc. It keeps me in a positive mindset, and gives me an outlet for any negative energy that might be buliding up! Exercise has HONESTLY kept me sane over the past 2 years, and I'm counting on it to continue to keep me sane.

On the diet side of things, my husband and I are now keeping far away from refined sugar, white flour, red meat, artificial flavors/coloring, and processed food and keeping our diet full of healthy raw fruits and vegetables, lean white meat, and whole grains. And it has been easy. In the past when I have tried to stay away from sugar, or dramatically change some aspect of my diet it seemed so hard. Obviously when you are doing it to save your life or a loved one's life everything changes. I realize now that it's not just about looking your best (although that is a bonus), it is literally, for us, about life or death. Oh, yes. I did lose 5 pounds and I did lose 3% body fat! I'm getting ready to train for the Wasatch Back Ragnar Relay, which will fill my daily Hour of Angst and then some. :)

Mark Pittard:

Well, I will be honest, this eight week challenge wasn't my best showing. A lot of holiday food and getting out of the routine of working out didn't help me accomplish what I wanted to this eight week challenge. I have noticed that portion sizes matter. When I am working out hard, and watching what I eat, the faster I lose the weight and get the results that I want. The biggest part of my body that I want to work on is my abs. I can do all the crunches I want, but if I dont change my diet than I wont get the results i need. Scott has shown me first hand a new ab workout that I have been doing for the past week and have felt ammazing results. My diet is going to be key these next eight weeks. Mind over food. As long as I am eating right I will get my desired results. Also, I want to improve my quickness. Does anybody have any good ideas on how to besides sprints. Thanks

8 week challengers

Josh Campos:

These last 8 weeks have been an interesting roller coaster ride for my body. Starting out, I received a couple products that assured me I would grow to the size of the hulk. Unfortunately, I relied on the products and not my work ethic in the gym. I wasn't able to work out as much as I wanted to. Hence, the products weren't able to have the effect on me that they were suppose to. Regardless of my 8 week results, I'm excited for the upcoming 8 week challenge because I am going to set goals to make sure to I'm in the gum 4 times a week. If I was to identify the thing I learned most over the last 8 weeks, I would have to say is "follow up." I seriously have received an average of 20 reminders a day from Mr. Scott Schwab to do this bio and as funny as that is, he did a good job helping me stay focused and follow through with my commitment with completing the bio. I need to have the same commitment that I had with doing this bio with going to the gym. So Scott, start texting every hour to go to the gym lol Just kidding but I appreciate the opportunity to participate in this challenge and hopefully in two months I will look like the Hulk!

8 week challenger

Erin Taylor:

Well the eight week challenge has come to an end, and now is the time for accountability. I have to say that I didn't reach my goal of losing 15 lbs, but I did lose 5 lbs and I have improved on my overall fitness. I used to speak to youth groups a lot, and one of my favorite topics was setting goals and reaching high. An analogy I always liked to use still applies. If you decide you want to win a race, and you train every day and work hard to achieve your goal, even if you don't win the race, you are still a better runner then before you started. Sometimes we become discouraged if we don't meet our goals after working hard to achieve them. It is often a temptation to just give up and quit. We wonder, what is the point? The point is, as we work to achieve our goals, we become better and better, we move farther along the path. As I look at my before and after pictures, I see that I am more toned and look better then 8 weeks ago. We must all pretty much agree, that starting an 8 week challenge 4 weeks before the Christmas Holidays is a challenge in and of itself. I determined right up front that I wasn't going to deny myself all yummy goodies that come with. (That may be why I only lost 5 lbs). But I must say that because the festivities came in the middle of my eight week challenge, I was more aware of what I was putting into my body. I listened to my body more, and I didn't overdo as is usually case around this time of year. At one point, I put a candy cane in my mouth, and I realized that it really didn't taste that good to me. I really didn't want it that much. After a few licks, I just tossed it into the trash. I was able to take smaller portions and learn to recognize when I really felt satisfied and not just stuffed. I pretty much kept up with my workout schedule which was weight training three times a week, and cardio three times a week. I stepped up my weight training from what I had been doing before, and I noticed that I actually put on pounds before they started coming back off. That is common since muscle weighs more then fat. I did lose 4 inches around my rib cage, and 5 inches around my waist and 2 inches around my hips. I lost about 1/2 and inch around my thighs. It feels great. It was helpful to also keep a weekly journal to record my progress. I did 6 days of the master cleanse and loved it. I would have done the whole 10 days, but we ended up getting invited to spend a few days with friends in Utah right at the 6 day mark, and I didn't want to be a pain about not being able to eat normal. For me I felt better during that 6 days then I have felt in months. I didn't have any of the problems with my digestive system that normally seem to plague me. I had energy and was able to work out every day. The other great thing is that my digestive problems have seemed to be minimized since then, even though I am back to eating real food. I think that if you try the cleanse and it makes you feel sick, or you just can't stomach it, it probably isn't what you need. Your body will tell you what you need. I am glad that I participated in this 8 week challenge. I have seen improvements and feel more energy. I hope to use it as a springboard to continue to improve my health and fitness. I have had a lot of discussion lately about being prepared. I am working on my food storage and working on my spiritual growth. I believe that it is important to be prepared physically as well. Who knows what kinds of things we will be called upon to endure in the future. What if we need to leave our homes for some reason and need to walk long distances for safety. Can we handle that if the time comes? My goal is to continue to work on fitness. I would love to lose that extra 10 lbs, but most importantly I just want to be fit.

8 week challenger

Zach Taylor:

Well it's been a good 8 weeks! My goal was to work on my pecs, shoulders, arms, and abs. I would really try hard to go a few times a week to the gym at BSU, and I even had the honor of working out with Brad Lau once to show me some techniques on certain workouts. Brad played FB for the 2007 Fiesta Bowl team, he being able to lift the most weight on the team. Anyways, the Christmas break was tough to be motivated for a few weeks so I slacked off a little more than I wanted. I also wanted to get some cardio, so I ran on the treadmill at home in the mornings. To be honest I didn't achieve my goal of being consistent and gaining the mass that I wanted. I still am satisfied with the little results I received. Next time I do a challenge I won't do it before the holidays that's for sure! I am the type of person that gets very demotivated when I don't see results fast when I work out. All in all I think I learned that I need to patient and stick with it, and I know for sure I will be more pleased with my results.

Liz Albl

Well, I committed to the 8 week challenge and then didn't start until 4 weeks later. The holidays were a real hard to for me to stick to such a strict commitment. Although, it wasn't a total bust, my eating over the holidays was a lot better than its been in years past, and while I didn't exercise as much as I wanted to, I still got some workouts in there. The good news is that I have been sticking to my commitment now for the past 4 weeks and even though the 8 week challenge is technically over, I want to see mine to completion. Four more weeks, here I come!

Finished but hungry for more!

As the 8 week challenge comes to an end I have become more in tuned with my body more than ever. I learned what foods I like, love and hate. I learned what workouts do and don't work for me. I learned what times of the day my body responds best to working out, sleep etc etc. Your body is constantly trying to tell you what it likes and doesn't like, and it's up to you to listen! These last 8 weeks started off kind of rough. The holidays came around and it was extremely easy to cheat when I wanted too, but for the most part I controlled myself. In my younger years I was able to eat WHATEVER I wanted WHENEVER. I would kill a quart of ice cream in one sitting and still be skinny as ever. As I have grown older I realized that I am definitely not able to eat like I used to without paying the price (fat gain). The only problem with that is I still possess the sweet tooth I once had so I have learned to control myself and my cravings for the most part. Naturally, I have a very large appetite so this challenge was especially difficult for me. Calories are calories whether they are good or bad. Too much of a good thing can be bad. This was the most challenging hurdle just because I didn't have a problem eating healthy, it was more of the portion sizes that would leave me hungry at night. Overall I am pleased with my results over theses 8 weeks but I did learn something extremely important. There are certain hormones in your body that can make it difficult to lose those few extra pounds. Naturally I have a higher amount of cortisol (stress hormone) and estrogen (female sex hormone) in my body. These two hormones will typically have a higher concentration in certain areas in the body (stomach, butt etc) and makes it extremely difficult to achieve the chiseled look. For the last two weeks I have been supplementing and experimenting with a few different cortisol blockers, and found that it worked great. I really wish I would have tried them earlier to see even better results. If you find it hard to lose weight even though you are lifting, doing cardio and eating healthy I would absolutely look into a cortisol reducer. USP Labs sells a phenominal product called Super Cissus. Not only is it great for recovery, joint, ligament and tendon repair, it is also a very effective cortisol reducer. If any of you are interested contact Scott or I and we can set you up with it for very cheap. Great work to everyone that participated in this last 8 week challenge and I can't wait to see more results from myself and everyone else that took part in this awesome challenge.

Let the games begin

Scott Schwab:

My 8 week challenge was a lot of fun and for the first time I felt that I did not become squirrel like when the holidays hit. Though, I was far from perfect it felt that after all was said and done, I had less to work off. I attribute a lot of my success in losing the weight to the lemonade master cleanse. It is nasty as all get out, but it got the job done. I am now at the weight that I desire and ready to start training hard. I am kicking around the idea of doing an Olympic triathlon in July. I feel like the time has come and I am now at the weight that I don't think I would rip up my knees and joints. I also feel that supplementing was a big part to the results I have seen. Myogenix has been the best stuff I have ever taken. I also tried something new, called a branch chain amino acid. I took the BCAA's during my time of the cleanse so I would not lose muscle. I am pleased with my results, but want to focus on the months rather than the weeks. I posted all of my pictures from the first challenge to now, to show that getting in shape takes time. The 8 week challenges are great, but it is meant to get us in a schedule of doing better. Since the first challenge, I have really learned a lot about my body and what I can accomplish. More than anything my hopes are to keep going and continue to get in even better shape. I have received a great deal of motivation from each of you and appreciate your help.

Josh Schiffman

"what a challenge! Losing weight and getting in shape is something that has always had the upper hand in my life. As I reflect on some of the challenges I have faced throughout my life one that stands out is maintaining a healthy lifestyle. Growing up my parents when wanting to lose weight they would crash, lose lots of weight, and went on living, slowly but surely gaining the weight back because they got back into old habits. That right there is the problem! Bad habits. I have always done the same. When I want to look good because we are going on vacation or because I have some weight goal I have always crashed, lost great weight then gained it all back. Well, I want to change. I wanted a lifestyle I could keep up with. One that didn't require me to cook for 7 days early, take lots a creatine, and protien powder. I am not saying those things are bad, but I was spending upwards of $500 per month just for supplements. What did I gain from it? Well...... Not much because when Scott asked me to do the eight week challenge I was back to square one. I decided that for me this go around I am going to create a lifestyle that I want, and go from there. Its great for me because I don't have to measure and scrape and cut everything. I feel what I am starting is my lifestyle. I can do this the rest of my life. So for eight weeks I just ate smaller portions than what I am use to. I worked out more muscles with a muscle confusion course. My results?
1-didnt gain any weight over holiday season.
2-lost almost 8 inches around my body.
3-increased weight 25%
4- I am starting to love what I look like with just a towel (not so insecure)
Plans need to be individual. I can't just pick up a muscle magazine see a guy with huge muscles and think...."I'm going to do that in 3 months".Its individual, what works for you? I figured that out over the 8 weeks what works for me:1-consistency @ the gym2-portion control with whatever food we eat.

*His pictures were deleted and he is trying to find replacements*

Get Back Up! Keep Fighting!

Scott Schwab:

Today is the last day scheduled on the previous 8 week challenge. It was a lot of fun and we really appreciate the participation and different points of view. Remember that one female and one male will be voted as those who achieved their goals and achieved the best results. This will be voted on by you as the readers. The winners will get a T-shirt and a free supplement of their choice. Great job to all those who have improved their lives through their goals. We applaud those who put in the time and effort and encourage everyone to find what will work for you. This thing called life is a funny thing, and the difficulty never ceases to amaze me. However, people amaze me! They give me hope that just a select few can change life as we know it. All this week you will see the results of the participants and we would ask that you vote for one male and one female so we can get an accurate portrayal of results. Have a great week reading about the champions of their goals. The next 8 week challenge will start on February 1st.

"It is often in the trial of adversity that we learn those most critical lessons that form our character and shape our destiny."

-Dieter F. Uchtdorf-

Why Vitamins?

Chandi Schwab

There are many benefits to taking vitamins. Vitamins help your immune system stay strong and can often times help you lose weight. Vitamins fill in the nutrients that we don't get every day as well as, help your hair, skin and nails stay healthy. The best vitamins for adults are the multi-vitamins. The vitamin that is right for you will depend on your sex and age. Men and women have different needs, therefore, they will need different types of vitamins. Furthermore, children need different vitamins than adults and their health needs differ drastically. Here is a quick summary of the best Vitamins to take depending on your age and sex.

Vitamins For Women:

Ginseng Vitamins - Ginseng Vitamins for women are supposed to help with weight loss, build the immune system, help with memory, and help control diabetes.

Vitamin D - Vitamin D makes your bones stronger and lowers the risk of multiple sclerosis. Vitamin D can be purchased by itself or can be taken as a multi-vitamin.

Vitamin B6 - Vitamin B6 helps lower the risk of depression and it helps lower the risk of memory loss. This vitamin is also great for morning sickness if you are pregnant.

One-A-Day for Women - The One-A-Day vitamin for women is a great vitamin. It has all of the vitamins that you need. It has vitamins that will help with weight loss, build your immune system, strengthen your bones, lower the risks of cancer, and more. One-A-Days has many vitamins like Vitamins A, Vitamins C, Vitamins D, Vitamins E, Vitamins B2, and Vitamins B6. If you're looking to take just one vitamin instead of twenty, check out the One-A-Days for Women.

Vitamins For Men:

Vitamin E - Vitamin E helps lower the risk of Heart Attacks, prostate cancer, and other cancers.

Vitamin B6 - For men this vitamin will also lower the risk of heart attack, give you energy, and lower the risk of memory loss.

One-A-Day for Men - One-A-Day for men is a great vitamin to take daily. These vitamins have just about everything a man needs, (except a women). This vitamin has Vitamin A, Vitamin C, Vitamin D, Vitamin E, Vitamin B1, Vitamin B2, Vitamin B6, Vitamin B12, Magnesium, Zinc, Copper, Manganese, and more.

Vitamins For Children:

Yummi Bears Chewable Vitamin C - This vitamin is for children, and gives them the vitamin C that they need to build up their immune system.

Yummi Bears Fiber Supplements for Kids - This vitamin will help children have a healthy digestive system which in return will help them have healthier bowel movements. All children need fiber and they don't always get it from eating.

L'il Critters Gummy Vites Kids Multivitamin - This vitamin has all the vitamins that a child needs. If your child hates taking all of those vitamins, try the multi-vitamins for kids.

Simply taking vitamins on a daily basis, greatly improves your long time health. Most people need vitamins because they simply do not eat enough of the right foods to give the body the minerals and vitamins needed to function effectively. Taking vitamins, will ensure that even when you don't eat enough fruits and vegetables, you are still getting needed nutrients.

Age is also an important factor in the need for vitamin supplements. Around the age of 45 our bodies stop producing hormones, amino acids and other substances that can be replaced with a dietary supplement. Taking vitamins and supplements ensures that you are providing your body with the nutrients it needs.

Happy Anniversary

Scott Schwab:
Here's to you! We want to thank each of you for your help and participation in making this a great 1st year. This is the date that we started one year ago. I think it appropriate to look at where we are and plan where we can be. We have enjoyed the comments and tips on how we can become better and serve the needs of every reader. We have discovered the video application and we apologize for it taking 1 year. We have thought about how we would put the video on the site and I believe we can improve, but for now there are great videos out there that will serve the needs we have. I hope to eventually post videos of ourselves and readers, making it more enjoyable to follow the success of individuals. Our goal is to provide you with the very best to get into shape and have wonderful and fulfilling health.
We have a thought that we wanted to get some feedback on. With the 8 week challenges we have done, we have noticed that some participants look at the 8 weeks and eventually stop doing it because there is not a set program. Our question would be, if we put together a 8 week program, would there be interest? What things we should include, and how we can make it personal, yet general enough to serve every ones needs. Our initial thoughts are to include a workout for home and one for the gym, as well as an eating guide for meals and tips on how to eat and live healthy. Let us know how we can motivate you to action, because words are great, but if it doesn't cause you to act, then we are missing a key element. Feedback would be so appreciated and I hope that we can help each of you in the ways that your goals will include.
Also we are thinking about organizing a 5k run for the community that we live in. We wonder what the support would be and if there would be any interest in participation. It would be the end of April and would include and 8 week challenge that would be capped off by the race. We want to make this a fun site as well as interactive. If you have ideas, please let us know.
In the mean time enjoy one of the most inspirational clips I have ever seen.
http://www.youtube.com/watch?v=cxqe77-Am3w

Healthy Meal Ideas

Chandi Schwab

I strongly believe in eating 6 small meals a day versus 3 large meals. This way your metabolism is always working and you are not overeating because you feel satisfied and you aren't starving.It is good to eat every 2-3 hours. I wanted to post some meal ideas and share some foods that are healthy and give me the energy I need throughout the day.It is a good idea to plan your meals in advance and to make a grocery list so that you don't get those extras in your cart that aren't necessary.Each portion should be about the size of your fist.Here are some ideas...

Morning ideas (Eat twice between 6 a.m and 11 a.m.):Start the day out with a glass of water.

*Oatmeal :Either cold or hot, when I eat it cold i just eat it with fat free milk.(I add craisins,bananas,honey,strawberries etc. to liven it up

*Smoothies: with protein are always highly recommended for energy and results.I just use water frozen fruit, banana, fat free yogurt, and protein powder.(Yummy way to keep you satisfied.)

*Eggs with Toast:Either over-easy eggs or scrambled with low fat cottage cheese on top of whole wheat toast.

*Fruit n' Yogurt:Low fat or Fat Free yogurt sprinkled with fresh fruit and maybe even wheat germ.

Mid-day Ideas(Eat twice between 11 and 4):

*Whole Wheat Pita or Wrap:With fat free sour cream or cottage cheese, turkey,tomato,avocado,

cucumbers,lettuce.

*Low-fat Soups:Soups are great! Just choose broth based over cream based

*Veggies:Dip fresh veggies in hummus or low fat dip, Celery with natural peanut butter tastes great!

*Fresh Fruit: Fresh fruit tastes great in cottage cheese,or dipped in peanut butter or yogurt.

*Salads:Get creative with salads adding fruits and veggies,Turkey or chicken, lettuce and a low fat dressing.

*Whole Wheat Sandwiches :Try Tuna, turkey, lean ham,Roast beef, etc,(make it juicy by warming it up,that way you don't need mayo.)

*Whole wheat Crackers:Dip in cottage cheese or fat-free cream cheese, or all natural peanut butter.

Evening food Ideas(Eat twice between 4 p.m.-8 p.m.):I recommend dinner-ish meal around between 5 and 6, and then a small something after that before 8)

*Soups:These are always good and filling

*Salads:Again great way to be healthy , add a protein and some yummy extras with a low fat dressing.

*Chicken or Turkey and Brown Rice: Eat with cooked veggies on the side.

*Seafood:Salmon, Shrimp,Lobster,Crab,Haddock, or swordfish with veggies.

*Whole Wheat Pasta: With sauce of your choice. A marinara is much better for you than Alfredo. Cooked veggies on the side,

*Meat and potatoes:Lean Steak,Lean Ground Beef,Lean Ham, with Yams, sweet potato's, or baked potato(no need for fatty toppings, go with fat-free sour cream, or cottage cheese)

* Tacos or Enchiladas with whole wheat tortillas: Lean Ground Beef, fat-free sour cream, tomatoes, olives, avocados. etc.

*For your small snack after dinner go for an apple, orange, something light.

For your Sweet Cravings:I have loved healthy muffins and healthy Cookies lately.Such as whole wheat and oatmeal with Cinnamon, zucchini ,and bananas etc.There are a ton of recipes online.

Hope these are helpful!! Remember to drink about 10 cups of water per day!

GOT BACK?

Scott Schwab:

With all of the great workouts that are available today, I had an idea to share one that I think is phenomenal. This one could partly be done at home so those of you that do not attend a gym, this ones for you.

Push ups

We all know the benefits of doing push ups, but what about trying push ups while you flex your core and raise one foot in the air. I know it sounds similar to getting a mail in rebate, but it works so good. Keep your feet on an elevated surface and simply lift one leg into the air. You will find that as you get up there in push ups, that you will feel the burn from your legs all the way into your back. Not to mention the abs will love you for it. Look at different placement for your hands, and realize that even by positioning your hands different by one inch, you will notice different areas being worked. I love push ups and it is something that provides great results and that you can do anywhere.

Verticals

These can also be called spider crawls, superman, and anything else for doing a handstand against a wall. The key though is to stay up on your arms as long as you can and slowly but surely work yourself up to being able to do vertical push ups. Realize that you can get a great result by lowering your body as slow as you can all the way until your head is on the ground. Again the key is to go as slow as possible so you feel the burn.

Rope Pull

This does have to be done at the gym unless you own tubing or a universal weight set at home. Essentially you will grab the tool that looks like a rope with plastic balls on the end. Put a comfortable weight on and raise the weight pulley to the highest setting. Turn about face and position yourself to where you have a slight bend in the knees and pull the rope from above your head to extend your arms completely forward as if you were looking directly at your hands.

Row

The row is another workout that most likely have to be done at the gym on the machine. It is one of the most effective back workouts that I have ever had. Along with giving you a great cardio workout, it will give you a complete workout for your back.

Planks

I love to end a workout with these. Grab a pad or a piece of rug at home and position your body so you are on your elbows and toes and hold the position as you flex your abs. It is a killer on the abs and notice the slow adjustments in your positioning that will work the different areas of the abs. Without collapsing turn to the side and position yourself so you are sideways, but up on your feet, sideways and your elbow. Work at elevating yourself as much as you can. It is best if your bicep is away from your rips. Also take your free standing hand and point it in the air or dip your body down to see if you can get as close to the ground without touching. Repeat the same for the other side, again without collapsing.

Here is an effective video to help explain what the plank is:

http://www.youtube.com/watch?v=MHQmRINu4jU

This is the side plank performed:

http://www.youtube.com/watch?v=cUGifXahES4&NR=1

Be an Energy Star

Scott Schwab:
Today's post is dedicated to energy and how to obtain it and maintain it. Today there are so many products out there promising energy and results. I want to dissect the most effective ways to get energy and then also the best ways to keep energy. One thing that I will tell you is to stay away from energy drinks and products promising energy. The reason being is these products have so much caffeine in them and you will eventually crash, which then most people start the process over. Not only do you cycle through high sporadic energy and then crash and burn, but most of these products are high in sugar, which is not good for you.
Exercise
It is proven that the best way to get energy is to expend energy. I know this sounds contradictory, but it is true. Your body refuels itself through the release of serotonin which is the main producer of endorphins. Endorphins are not only used to keep people happy, but they also create a general feeling of energy and the natural high will extend much longer then caffeine. Our bodies relate so much and things we do physically effect the mental and vice verse.
Eating
Another proven element of health and energy, are the things we put in our body. Our body is a machine that uses fuel. Our food is the fuel. You would not put regular unleaded gas into a Ferrari, so why would you put the crap you eat into your body. Imagine that your body is a high performance vehicle that needs the highest quality fuel. The best advice I have heard is to stay with what is most natural. We all know that we are better off with wheat, whole grains, nuts and almonds, and even chicken and fish. If I can tell you one thing, it is to stay away from fried foods. It is so bad for you and the cholesterol is a killer, literally. Little by little make healthy choices and avoid shakes, fries, onion rings on a consistent basis. Now I am not saying not to reward yourself and have a burger once in awhile. However the more you live your life with the natural foods and better eating, you will find that the burgers and unhealthy food do not have the appeal.
Mental Health
There are great exercises that are beneficial mentally and associate with physical gains. Yoga has been practiced for ages, but as far as a way of obtaining health goals, it is relatively new. Yoga, like pilotes are great ways to release negative energy and stimulate the mind. There are also great benefits to meditating and reading books. Anything that will engage your mind and release your body from the stresses of the day.
There are many other things that can be added to a daily routine and many of them are discussed in other previous posts, like drinking half your weight in ounces of water, eating 6 meals per day as apposed to 3 large meals, and taking time to do the things that really make you happy. I have also included a link to the CDC website that shows how obesity is effecting our country by state.
http://www.cdc.gov/obesity/data/trends.html

Kitchen Beauty Secrets

Chandi Schwab
This post is kind of different. I usually just write about what is on my mind and lately I have wanted clearer brighter skin, so I looked up some natural remedies and here is what I found. So for all you ladies that read our blog enjoy this!It is a good idea for men to keep there skin nice and bright as well so don't be shy.

*Egg white is beneficial for oily skin as it helps balance the production of sebum. Beat an egg white, brush onto skin and leave until dry. Rinse off. Whole eggs make a fantastic hair conditioner. Beat one whole egg and rinse through hair in the shower. Dry as usual.

*Lemon has been used to reduce pigmentation and blemishes for centuries. Slice a lemon, rub cut surfaces over your face, leave for 20 minutes then rinse off.

*Milk is an excellent anti-ageing moisturiser and exfoliation treatment for the skin. The lactic acid leaves the skin soft and smooth. Rinse face with one cup of milk diluted in a basin of water or bathe with a glass of milk in bath water.

*Almonds and walnuts can be blended into a powder and used as a scrub for the body.

*If you've got dry skin and want a natural facial, mix one egg white, 1 tsp honey and 1 tsp full-fat milk. Spread the mixture on your face and leave it for about 25 minutes. Rinse.

*For a fruity cuticle softener, blend 1 tsp papaya juice, 1/2 tsp egg yolk and 1 tsp cider vinegar. Apply to cuticles.

*Turmeric is excellent for pimples, cellulite and as a toning body paste. For pimples, make a paste with lemon or water and put on the pimple. As an anti-cellulite treatment, mix 1 heaped tbsp of chick-pea flour with 1 tsp turmeric and add milk or yoghurt to make a paste. Brush onto cellulite areas. Caution: it stains but will wash off.

I feel like keeping our skin and body clean and pure is an important part to living a healthy lifestyle. How we feel about ourselves attributes to our happiness, and being happy is one of the most important traits that we need in life.

Quote of the day

Scott Schwab:
With a week left in the challenge I thought that I would look for a quote about not giving up. It has been a difficult 8 week challenge, where there were many holidays and opportunities to stumble that would not regularly be there. You have made it this far, you can go one more week. If you can go a week, you can go eight more. The next challenge will start February 1st. When I post next week I am going to post pictures from the first challenge to this current one. I think it is important to show that my results did not come in 8 weeks alone. It has been a slow and steady race of making good choices and replacing my bad choices. I have messed up and missed days working out, but it didn't mean that I was done. I want to pass this to everyone. One bad day or even a week, cannot keep a good women or man down. Get off your butt and try it again. That is what life is about. Those that are successful are not always those who have not fallen. It is simply those who chose to get back up. Push it hard this last week and make it count.

"Never give up, for that is just the place and time that the tide will turn."
Harriet Beecher Stowe

The master cleanse results

Scott Schwab:
I wanted to write about my experience with the Master Cleanse. To be honest I enjoyed the effects of the diet so well, I think I will do it another time this year. In a way you feel like you have more control, and all of your senses are so sharp. I want to be honest in saying I did not go the full 10 days. I had a goal to lose my holiday weight and when I had done that I started to stop the cleanse.
Day 1
It is a large adjustment to not eating so naturally I felt hunger pangs. Nothing that cannot be overcome, and getting used to the schedule is the hardest thing. Drinking the salt water mix is not good, so do not expect great taste. Also pay attention to the measurements. I accidentally put in 12 tablespoons of Cayenne the first day and tried to strain it, but the damage was done. I thought it really wouldn't be to bad but I was wrong. It was lava, going down my throat and even worse are the effects internally and the exit strategy. Plan to be on the toilet, but I only saw my dependence being in the morning from the effects of the smooth move tea and the salt water. You will be cleaned out!
Day 2
Day two was very similar to day one. Again the morning was welcomed with time on the toilet. It seemed to happen twice. Once I woke up, I went probably due to the smooth move. Then an hour later after I had the salt water I would go again. The daily drink really is not to bad, especially when you get it right. Make sure the measurements are correct.
Day 3
Surprisingly each day got better. I had less cravings and started to really see some results as far as weight loss. I had plenty of energy and I worked out very hard each day. I wanted to make sure that one could do the diet and continue normal activity. I did chew gum and found that it was great to reward myself.
Day 4
I felt even better than the day before. Hunger pangs did return slightly, but I found that it was more when I was around people eating food. It was incredible the smell. I felt like I could smell what was being cooked down the street. Going strong and really enjoying the tightening effect around my abs. I also have seen huge differences in my face and hands.
Day 5
"I cannot believe it, I am still not eating. It is a shook to me, but I do not feel hungry." I weighed on the 5th day and lost the 10 pounds that I had set out to do. The mixture is really just a part of me. I still spend time on the toilet, but the time is far less. It seems like I am getting everything, and I mean everything out. My breath is very neutral and I have had a runny nose, but I think it is the cayenne. I feel better than I have ever felt. I have also started taking a supplement; amino acid, to keep from muscle loss.
Day 6
What a great day. Sitting in meetings all day did not help me and having a catered event was hard as well. Once I got home, I felt such a craving for a burger that it was more than I could handle. We headed to a restaurant and I got a burger. I did not finish the burger and fries really were not that appealing. I did have a couple of bites of a shake, but about an hour later, everything exited as fast as I pushed it in. I still feel good, but wondered why my body reacted like that.
Day 7
I took completely off and ate the meals on Sunday with my family. I have continued to stay regular, but not too regular. My body seemed to go right back to where it was as far as being regular. I have noticed that my eyes are much bigger then my stomach. I have not finished one meal. I do like that I am eating less especially where portion control is what I wanted to work on.
Day 8
Back to the grind. I wanted to finish the 10 days so I decided to see the effects of getting back on the diet. I weighed today and found that I have lost 12 pounds. Interesting especially where I ate Saturday dinner and all three meals on Sunday. It was hard to get back into the swing of things, but once the afternoon hit I was good to go. I continue to be amazed with how my senses are responding. I have incredible energy and love the way that I am looking.
Day 9
I did mix in a morning smoothie and had some wheat thins. Everything else was the same, but I feel that getting back to normal eating is probably good. Again I have accomplished what I wanted to and feel so good. Literally it is amazing. I cannot explain everything, but I do feel fabulous.
Day 10
I did not finish my 10th day. I noticed my portions were much smaller and I was getting more full, faster. I weighed today and was 13 pounds lighter then when I started. I feel that I have definition that I did not have before and control over my body.
It was a wonderful experience and I do recommend it. Anything specific you can just ask me through a comment or an email. I have kept off the weight, but it has only been 2 days. So technically I am on day 12 and things are still great and I feel that I have control over my portion size and have noticed a great change in my vision. I used to have floaters in my vision, that are now not showing up. I know it is weird, but it is true.

Get Rockin Lower Abs

Chandi Schwab:
Almost everyone wants a set of abs that are flat, defined and Rockin Hot! Most people waste a lot of time on exercises that do little or if done incorrectly can do some harm. When people are exercising their lower abs they generally work the top
layer of muscles and these are great for getting some of that definition, don't get
me wrong, but where you want to focus on is the deeper abdominal muscles - the Rectus Abdominus and the Transvers Abdominus.
The Rectus Abdominus runs vertically and is responsible for pulling the front of the pelvis up towards the belly button. Here are some pointers to think about.
1)You are working your lower abs so you should feel it there.
If you don't feel your lower abs working or feel other muscles working more than your lower abs chances are you are not quite doing it correctly. Stop the doing the exercise, check your form and attempt the exercise again with control and focus. As a side note when your lower abs muscles start to tire it will become difficult to feel them working. If this happens, listen to your body and rest. There is no point going on if all you are going to be doing is working muscles you aren't targeting.
2)Pain in you lower back is a bad thing.
Super hardcore people will tell you that pain is your friend. In this case it big indicator that either your lower abdominals don't have the strength to do the exercise you're attempting or that maybe you aren't doing it correctly (see the coming points). It goes with out saying that if you feel pain in your lower back - STOP.
3)Exercises need to be done slowly and with control .
Performing exercises quickly is far from the best thing you can do for your lower abs. It increases your momentum (or swinging motion), lowers the level of control you have over your muscles, reduces the actual effectiveness of the exercise and incorporates muscles into the exercise that shouldn't be.
4)Quality over Quantity.
It is not about doing 1000 reps while performing the most difficult ab exercise invented ... it IS about getting the correct muscles to do the work and avoiding using muscles that allow you to cheat or do the exercise easier. Slow, controlled exercise = reward of great abs.
5)Abs are endurance muscles.
The lower abs are mainly a postural and stabilizing muscle group. To keep you upright (or any other angle other than lying down) they stay active at low a intensity for extended periods ... and so they should be trained the same way. If you can get out a low number of quality reps on a particular exercise then you should be aiming to do more reps next time or choose an easier exercise instead of looking to step up to a more difficult exercise. Crawl before you walk.
6)Just Breathe.
Most ab exercises will have you contracting your abs at some stage through the exercise. It is likely that you will want to hold your breath, why I don't know, it is just a reaction that most of us have to the effort (or intial burn). It is important to breathe through the exercise. Inhale while your muscles are relaxed.Exhale while they are working.
This Video has some great lower ab exercises.Check it out!!

Small and steady leads to success

Scott Schwab:
With all of the focus on dieting at this point in the year I wanted to write about a very simple additive for helping everyone. Our goal has always been to help people with the lifestyle change and not just to diet. Unfortunately in about a month people will no longer be talking about the diet that they are doing and will be living the life that they lived before they tried HCG, weight watchers, jenny craig, etc. I am a huge supporter of diets, but only as they can be maintained in a lifestyle. The lifestyle is the real thing that needs to change. Start with a diet, but build up your walls of defense around you so you are protected. What I mean is do something to jump start the body, (whatever diet you choose), and then look at the ways you can support it long term. I have been reminded again and again of the continued people that have had success with HCG. I do not debate the success that people have, but it is not sustainable in the long term. I have read studies that 6 months to a year later people have gained all the weight back and then some. That is why I am hesitant to try it or recommend it. I would like to see how people do through an entire year with the diet, then we can look at it seriously. However, with that said, I believe in the short run it can really help and be the source of getting the body started. The small and steady steps are those steps that lead to success. Such as replacing all drinks with water. Our body is 70% water and the more we replenish what is in our bodies, the more we eliminate toxins and harmful bacteria. We also avoid the sugars that are proaned to helping our body pack on weight. Water is something that I believe very strongly in. Here is another. Start your day off with Breakfast. I know, I know, your body isn't ready for food, and you do better with out it. I have even heard that people get sick if they start with a breakfast. Here is the facts; your body is like a huge machine that takes time to warm up and get going. The sooner that you can start your metabolism and your digestive system going, the more you will find yourself being regular and able to maintain healthy lifestyle and even weight loss. In a study of over 100 participants who had very similar lifestyles, those that ate breakfast were less likely to burn out, had more energy, and lost weight naturally. In short, eat a good breakfast, even if you start with a smoothie made at home, or even a slim fast shake. Get the body moving.
Smoothie
Here is a great idea for a smoothie in the morning. Have a time release protein that will give you energy for the entire day.
8oz of water in a blender
banana(or if another fresh fruit chopped up)
Yogurt ( lite yogurt, low calorie, or fiber is great)
Frozen fruit (you can get big bags at any grocery store)
Protein, the key is to have everything blending and then add the protein into the mix. That way it blends completely. You can also add fiber and veggies are always really great. If you need protein or any supplement for that matter you can let us know and we will ship directly to you. We have had the best results with Myogenix, but have access to about any brand you would like.

Weighing in on HCG

Scott Schwab:
A good friend of mine has just let me know that he was taking HCG and I asked him to write a little about his experience. I know little about the diet, so I wanted to provide a person who took it and additional medical information about the facts. Please welcome Jarom "Dub" Hepworth to the blog.
Jarom Hepworth
I think the toughest part about loosing weight is the motivation to get started. I weighed 204 lbs and needed to loose about 20 lbs to get back to my Delicious weight. I struggled with the desire to get up and work out. I needed some quick results. My friend suggested the HCG diet where she lost 37 lbs in 26 days. I kicked it around for a couple weeks then decided to give it a try. I tried HCG for 1 week which consisted of dropping my calorie intake to 500 calories while taking the HCG drops. I lost 15 lbs in one week!!! It was crazy. The diet then had me go to the maintenance phase which is 1500 calories a day for 3 weeks. I have lost another 5 lbs just by doing this step. So now I am to my desired weight. I feel fantastic about myself, and have the desire to work out. My wife can't keep her hands off of me so it has been a win win. The HCG diet has not only helped me lose weight, but it has made me realize, all of the fatty foods I was eating and it has changed my eating habits. Now I am eating a lot more healthy.
Information:
For more information on the diet, frequently asked questions, and tips you can go to www.hcgdietfacts.com

Guest Post

Jed Leishman:
It’s a great opportunity for me to be able to post here on the blog of a good friend of mine. Scott and I go back a long ways and I appreciate the opportunity he’s given me to share a little bit about my life in the fitness and nutrition world. To introduce myself, my name is Jed Leishman. I’ve been a Certified Personal Trainer in St. George, Utah for the past 3 years. Also this past year I competed in my first natural bodybuilding competition (The Grand Teton Invitational), winning my division and placing 3rd in the overall. Recently I signed on with Wilhelmina Models as a Fitness Model which has been interesting yet rewarding. The modeling industry is a whole other world in itself.

I was always fit growing up. I never had a problem staying lean. In fact, you could say growing up I was more of a hard gainer. In High School I tried to put on weight for football but I had such a fast metabolism at that age that it was tough to do so. After I got married in 2003 my metabolism changed. It’s funny how as we get older the good ol’ metabolism just kind of slows down. We continue to eat whatever we want yet we’re not near as active as we were growing up. Therefore the weight just slowly seems to pack onto our frames. About a year after I was married I could see myself going down that path and I decided to do something about it. I’ll never forget sitting on my couch watching Rambo II on TV and I could not get over how ripped Sylvester Stallone was at 40 something years old. It was then I decided to get back to the gym. His physique inspired me and I knew that as I got older I wanted to be able to do all the things I did when I was younger. I want to be able to keep up with my kids when I’m 50; getting older scares the hell out of me. The rest is history and over the last 5 years I’ve never missed a day at the gym….accept for those well needed rest days.

Getting results at the gym all starts with commitment, consistency and patience. One has to realize that fitness is a way of life, not just a 4 month stint of getting into shape and then quitting altogether. I really could go on for days about fitness and nutrition, and maybe at some point I’ll have more opportunities to post more of my ideas and theories but to keep things short, the one thing I think will get some of the quickest results is food timing. In a way, it’s not about what you eat but more importantly when you’re eating it. I always keep my carbs centered around my workouts and early in the day and taper them as the day goes on. I keep it simple, fruits, grains, and protein before 3pm, and more protein and veggies after 3 pm, all while taking in over a gallon of water each day. It’s important to get a small dose of slow burning carbs before your workout for energy and to spark fat burn and a moderate dose of fast burning carbs after your workout (within 30 minutes) to restore glycogen and aid in muscle repair. There are a few supplements out there that I personally like that I feel have aided me in getting fast, efficient results. Keep in mind there are many gimmicks out there. The safest thing is to stick with simple supplements that have been proven over time. One of my personal favorites is L-Arginine for increased growth hormone output, better oxygen delivery to the muscles, and an increased blood supply to the muscles to aid in recovery, which also gives that nice “pump” that most bodybuilders rant and rave about. Another one of my favorites is a daily dose of Glucosamine Chondroitin whereas over years of lifting my joints get achy from time to time. Also, I think it’s important to get a good dose of Branched Chain Amino Acids (BCAAs) immediately after your workout with your post workout meal. This will also aid in the repair of the muscles you’ve just torn to shreds. One thing that is important to remember, 90% of your results come from what you do outside of the gym as far as nutrition and recovery. All you’re doing while at the gym is tearing the muscle down. The growth comes from whether you properly nourish the muscles you’ve damaged.

Once again I appreciate the opportunity post on this blog. Remember, commitment, consistency, and patience…..and whatever you do….GO HARD!

Quote of the day

Scott Schwab:
Our quote for today comes from a well known and influential character named Aristotle. He is widely known and wrote, just about on every subject.

"To live happily is an inward power of the soul."
Aristotle

I liked this because I believe that happiness is not a place. We should not look for "only if" statements. When living on statements that surround only if, you will find yourself fighting for a fictitious place in life that even when achieved, your ideas and thoughts about the place have changed. So you will continue to search for happiness until the day you die. Much like a ship captain, continues to search for the treasure that he knows is just beyond the horizon. Happiness is created within! It is worked for and obtained on principles of consistency, habit, and attitude. How we define it varies between every person on the Earth. Perhaps this is why only you can know when you are truly happy. There are a lot of help mates and things to assist you, but you must define it and go after it so aggressively, that you will not be turned away.

I also would like to introduce a friend of mine who will be posting tomorrow. I have known Jed since about the 5th grade. In High School he was very athletic, but in my mind slim and in shape. He had the body that many of us had, when we can eat whatever we want and remain in shape. He has since changed his perspective on everything in health and is probably the most healthy person that I know. He competes in fitness competitions, models, and is a dedicated father and husband. He is dedicated to a life of health and I know you will enjoy his words for tomorrow's post. Please welcome Jed Leishman as our guest poster for Monday the 11th

Kimmy Cowley:
I am going to take a guess and say that everyone reading this most likely has a ‘New Years Resolution’ to start working out, loose weight or eat healthier! And for some of us…. We are hoping it will last longer then three weeks! Goals are great! But we need to do more then write them on paper! I recently was feeling a little unproductive even though I was going to school full time and had a time consuming job, I just wanted something to work for that would better myself! I always admired those who ran marathons but NEVER even thought I would be able to do such a thing! I started to do some research and found myself training for a half marathon! To get started, I signed up for the race early to reserve a spot and to get myself ~stuck in doing it~ because I pre-paid! On a calendar, I wrote in how many miles I would run everyday till the race! Now, I am NOT a runner and NEVER have been, so the first week I started with 2-3 miles. I decided to run early in the mornings while I was “unconscious” so I couldn’t talk myself out of it! Gradually, it got easier and easier while I increased my mileage. Every Saturday was my Long Run where I increased my mileage by 1 mile, until I got to 13 miles!!!! AND boy did I love how I felt every Saturday!! SO ACCOMPLISHED!!!!! Not only was I feeling good, but my body was in its BEST CONDITION!!! Now, I’m no trying to convince you to go run a marathon… but am challenging you to make a goal AND FOLLOW THROUGH with it!  MAKE exercising a part of your daily routine! Yes, we all have days where we just don’t feel like going but CHALLENGE yourself and GO ANYWAY!!! Nobody ever regrets it AFTER working out!! AND Remember, Its never to LATE To feel better and look GREAT!

Will Power and Self-Discipline

Chandi Schwab
First off... I wasn't able to start the Master Cleanse because I am still nursing and everything I read up on discouraged it. A part of me was relieved because I knew it would be very difficult, but the other part of me bummed because I was excited for the challenge. Scott has done so well with it and has stuck with it to the T. He is on day 6 and already he looks and feels so much better. I am so impressed with his will power, something we all need a little more of. This is something I want to put into action and gain more control over.
How many times have you said, "I wish I had will power and self discipline"? How many times have you started to do something, only to quit after a short while? We all have had experiences like these. Everyone possesses some addictions or habits they wish they could overcome, such as smoking, excessive eating, laziness, procrastination or lack of assertiveness. To overcome these habits or addictions, one needs to have will power and self discipline.
Will power is the ability to overcome laziness and procrastination. It is the ability to control or reject unnecessary or harmful impulses. It is the ability to arrive to a decision and follow it with perseverance until its successful accomplishment. It is the inner power that overcomes the desire to indulge in unnecessary and useless habits, and the inner strength that overcomes inner emotional and mental resistance for taking action. It is one of the corner stones of success, both spiritual and material.
Self-discipline is the companion of will power. It endows with the stamina to persevere in whatever one does. It bestows the ability to withstand hardships and difficulties, whether physical, emotional or mental. It grants the ability to reject immediate satisfaction, in order to gain something better, but which requires effort and time.
These are 2 great powers to strive to posses this New year because it will help us in all aspects. You need both of them in order to rule your thoughts and to be the boss of your mind. The stronger they are, the more control you have over your thoughts, and consequently your powers of concentration get stronger.

Work from home

Scott Schwab:
I was realizing that a lot of our posts deal with going to the gym and I wanted to write a couple about working out from home. Chandi did Turbo Jam and the ab ripper from P90x today. It got me thinking about working from home, or better said working out from home. For a period of about 3 years of my life, my workout consisted of a variety of push ups and sit ups. I thought that I would resurrect the workout and add a couple of exercises to give a complete home workout. The workout is meant to maximize on the amount of each set for every rep, so keep that in mind.
Push ups
I have found that through the years the simple push up is one of the best exercises that one can get for their upper body. You are using your own weight for Resistance and you can expect great results for your arms, back, shoulders, and even abs if you can stand flexing them while you are doing the push ups. Start with a set of regular push ups and do as many as you can. Even if it is a smaller number, you have to do as many consecutively as possible. The ideal push up for the first set is to have your hands shoulder width apart. The second set of push ups is to elevate your feet onto a coffee table or a couch. Do the same number that you set through your first rep. The third push up is opposite of second, put your hands on the elevated surface and your feet are on the ground. The forth set is triangle push ups. For this set you will not be able to do the same amount. The triangle is placed out in front of your shoulders so you could put your nose in the triangle each time you go to the floor. It is hard so be prepared. The fifth and final set is chest push ups, where your hands will be in a triangle so that as you go to the floor your sternum is hitting in the triangle. Also very difficult and you should try and match the number to what you achieved with the triangle nose push ups.
Sit ups
Despite what all of the advertisements say, the regular sit up or crunch is still affective. If you have back problems, it probably relates to a weak abdomen. The core is the most important part of the body to work. With the sit ups you will do a set immediately after a push up set going back and forth with little to no rest. Your first set is to just do as many crunches with your hands behind your head and pulling your head to your knees. That number is what you will do for all of the other types of sit ups, so push yourself until you cannot do anymore. The second set will be to put your legs straight out in front of you and elevate them 3-4 inches of the ground and count to 100. To accentuate the exercise lift your head to look at your feet. The third sit up is to take your right arm and touch your left knee and repeat with your left arm to right knee. Do not bicycle because you will work your abs less. Focus on pulling your head to your knees, and not bringing your knees to your head. The fourth sit up is to hold your feet and legs in a 90 degree angle. Put your hands together and reach as high to your feet as you can. Again this is going to be harder then the other three so just do as many as you can. The fifth sit up is actually two in one. It will get your obliques on each side and you will do the same number on each side. Lay on your side with your feet and legs slightly raised. Put the top hand behind your head and pull yourself up to have your elbow touch your knee. Do as many as you can for the right side and match it for your left.
squats
These can either be wall sits or standing in place with your feet shoulder width apart. Remember to get as low as you can and for proper form look up and puff out your chest. If you are doing wall sits you will try and do 1 minute. For regular squats just do as many as you can. You will do 5 sets and work them into the rotation of the sit ups and push ups.
Jumping Jacks
As dumb as this may sound it is a great workout when combined with the other three. You can also just do jumps straight up in the air and jump as high as you can. Some people can do jumping jacks for days, so set a time rather then an amount. As far as the jumps go, setting a max number seems to be better, but whatever you would like. This will be the last set of four that you do and you will work it in with the other 4 reps and 5 sets of as many as you can do.
Also we will be having a past guest blogger tomorrow drop by for a visit. It is Kimmy Cowley and she will be our poster for tomorrow.