Advice for the day

Scott Schwab:

Usually Sunday brings a quote and helps start the week out with a little motivation. Today I thought that I would vary from the norm and tell some thoughts I had. Yesterday I was in Seattle for work. I did not have the luxury of a airline ticket, so it left me and a buddy having to drive the trip. We left Seattle at 4pm Pacific time and started for home. We did stop in Yakima for dinner, but were back on the road by 8pm Pacific time. We decided to make the drive straight through. We pulled into our driveway at 7:30am Mountain Standard time. As I was driving my mind started to wander about life and what was important. I don't know if it was more due to the 5 hour energy that I shot, or the hallucinations from the lack of sleep, but my mind seemed so clear. I really started thinking about how most people, including myself rarely take risks beyond their comfort level. I thought about that in my own life and accompanied by the Paul McCartney song, "Live and let die"; I made a commitment to myself and the midnight sky. I am going to start living! I mean that in every way possible. I want to take risks, calculated risks, that will cause me to stretch and grow. I think at this point in our life there is much talk about not spending money and eliminating waste. I couldn't agree more. Stop spending money on the crap that will only bring you temporary satisfaction. For me, I found that it was a host of fast food restaurants, when if I were smart I would have gone to a market and picked up fresh fruit and vegetables. It is different for each person, but the message remains. Stop spending money on useless things. Stop wasting your time and you talents! I believe every person at this very moment has a good idea that they are holding onto until that perfect time. Whether it be something you have always wanted to do or an opportunity you have seen, you need to do it. If you don't know how, get the help that you need and just throw caution to the wind. There is a difference though. I would not suggest investing everything you have into something you know nothing about. If I could suggest one book that I believe every human being should read; it would be The Richest Man in Babylon. The book lays out the steps needed to have financial freedom regardless of what profession you choose. If you do not have this book buy it this week and read it. It is only about 80 pages and it a very easy read. Keep notes and I really want some feedback by next week. Bottom line, lets take some risks to really get in shape and change our lives for the better in every aspect.

A little love from Seattle

Scott Schwab:

I thought that I would leave a late night post for those of you that may be up. I would be interested to see who is up at this point and on the blog. I thought tonight I would just keep it simple and suggest a couple of movies that will be sure to keep you laughing and help with health. One of my all time favorites is Dan in Real Life. Such a funny show and strikingly witty. It did not get as much publicity as it should have, but throw it in for some easy enjoyment this weekend. Also another favorite that pulls at the heart strings but has a great message is Remember the Titans. Take a little time this weekend and reward yourself. You have done great to this point and it is time to sit back and watch a movie. If you eat popcorn, try it without butter or eat less then you normally would. If you want some ice cream, try sherbet or sorbet. One of our favorite treats comes from Costco. It is real fruit with sherbet in it and tastes like heaven. Yogurt is also a great replacement for the cream to the Ice, if your picking up what I am putting down. Whatever your treat is, there are many alternatives that can give you more satisfaction in time. At first you feel that you are sacrificing a lot, but over time you eat better and learn to replace the unhealthy eating habits. Slowly but surely, your desire for the sweets will turn off. Everything is a process and you can do anything you set your mind too.

Why Water?

Chandi Schwab
I have always been a firm believer in drinking water. It may seem like this one is mentioned quite often,but when you understand the benefits of drinking water you can appreciate the reminder.
Coming from a large family,water was often what I was given as a child. So luckily it became a part of my lifestyle at a young age. Here are th Top 4 reasons why we should all become huge water drinkers...
1) Drinking Water Enhances Weight Loss: If you’re trying to lose weight, this can’t be ignored. You won’t be able to lose the weight without water to flush out the by-products of fat breakdown. When there isn’t enough water to dilute the body’s waste products, kidney stones may form. When the kidneys aren’t working to their full potential, the liver must step in and help. Once this happens the liver can’t optimally perform its other important functions. As a result, burning fat has to wait.
2)Drinking Water Combats Ailments in the body: In many cases, fatigue, headaches and back pain may be caused by dehydration. If you suffer from an afternoon nod off, try drinking more water at lunch. If you or your children complain of frequent headaches, the amount of water you’re drinking could be responsible. And, muscle spasms are also caused by not being adequately hydrated.
3)Drinking Water can Reduce Hunger: Experts say that hunger Pangs are often misinterpreted cravings for water. Try drinking water before your regular meals and see if it helps you cut down on the amount of food you eat. It really works as an effective appetite suppressant. Avoid counting tea, coffee, sodas and juices in your fluid intake. Coffee and tea contain caffeine which has a diuretic effect and makes you lose water. Sodas and juices are too sweet—because the body must dilute them, they cause more dehydration.
4)Drinking Water Helps make you Look Younger: When the skin is properly hydrated, it looks plump and more radiant. Water will keep the toxins flushed out and help you to cool off through perspiration. Muscles need to have enough water to make them look full too. Deprive yourself of water and you’ll see the difference in the mirror.
So I now would like to challenge you...Replace every liquid that you drink with water for one week. Take your body weight and divide it by 2. That is how many ounces you should be drinking. And if you are very active, you should drink 2/3 of your body weight. I can guarantee you that you will look and feel better!!

Yummy Healthy Recipes

Veggie Linguine

Ingredients

-8 ounces of uncooked whole wheat linguine noodles
-2 medium zucchini, scrubbed and sliced thinly
-1 lb of white button or crimini mushrooms, sliced
-1/2 red onion, sliced
-2 cloves of garlic minced
-2 tbsp of olive oil
-1 tbsp of butter
-1 can of diced tomatoes, (sometimes I use the oregano flavored)
-1 tsp of dried basil leaves
-1/2 tsp of salt
-1/4 tsp of crushed red pepper flakes
-4 ounces of shredded provolone cheese
- 3 tbs shredded parmesan cheese

How to make it
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Cook the whole wheat linguine according to package directions.
While cooking the linguine,prep and fix the veggies.
In a large skillet, heat the oil and butter, saute the zucchini, mushrooms, red onion and garlic.
Cook 5 to 7 minutes to soften the mushrooms and wilt the zucchini and onions.
Add tomatoes, salt, pepper and basil.
Simmer for 3 minutes.
Drain the linguine very well and add to the vegetable mixture.
Sprinkle with both cheeses, toss and serve
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Heart Healthy Burritos

Ingredients

-4 (10 inch) Fat Free Flour Tortillas
-2 cups grilled chicken strips, pre-cooked, prepared refrigerated or frozen
-1 1/3 cups brown rice, microwaveable
-1 1/3 cups broccoli, microwaveable
-2 cups Cheddar Cheese, shredded

Directions

1.Cook chicken strips, brown rice and broccoli according to each of their package instructions. Reserve hot.
2.Warm tortillas in a microwave for 10 seconds.
3.To build 1 burrito: Place 1/2 cup of chicken on the bottom third of each tortilla, followed by 1/3 cup of brown rice, then 1/3 cup of broccoli.
4.Evenly sprinkle 1/2 cup of cheese over the broccoli.
5.Repeat steps 1 through 4 using remaining tortillas and ingredients.
6.Roll each tortilla into a burrito, forming a larger size burrito. Cut each burrito in half, on an angle, and serve hot.

Jump around

Scott Schwab:
Today I wanted to resurrect an idea that really hit the dance floor in the early 90's. I am sure that many of us got pumped up by the song, or atleast cut some rug, if you know what I mean. House of Pains most successful song, "Jump around" hit the dance floors in 1992 and played consistently with jock jams, and a host of school dances, so that now, even as I talk about the song, you are probably jumping up and down and can hear the song in your head. Maybe they knew something that we did not. Here is a workout dedicated to them.
Jump Roping
If you don't have one, borrow one or buy one. Jumping rope for 10 minutes at a moderate pace is the equivalent to running one mile in 12 minutes. When jumping on our calves, it accentuates the workout even more. You can also increase your rhythm and mix things up for a more intense workout by speeding up your jumping or changing the speed of how quickly you bring the rope around in a full rotation. There are huge benefits to your legs, but also remember that the benefits are full body. Your shoulders, back, chest, and abs can benefit depending on the intensity and positioning.
Jumping Lunge
This is a great work out for anyone doing core strengthening. You will stand in place and get into the squatting position, only to explode into jumping as far horizontal as you can. There are huge benefits for your butt, legs, hips, calves, and your overall balance. Anyone that is looking to strengthen your legs, without bulking should be doing these. Using the major muscle groups will burn fat faster then cardio. There is a misconception that if you work your legs, then you will have a ghetto booty. The truth is that by using your muscles it will help your body burn more calories which in turn will burn fat at a faster pace and in the long run give you more energy.
Vertical Jumps
The vertical jumps are similar to the jumping lunges, but instead of exploding horizontal, you will jump as high as you can in place. It is very effective to reach up as you jump as well, but it is not mandatory. The explosion of the jump works muscles that you simply cannot be cycling, running, or doing all of the leg machines at the gym. It is so effective and will help you start defining areas faster then a light cardio routine. Reaching up simply makes it more of a full body assault and will help you be more tired, promote good balance, and give a good stretch to muscles, ligaments, and joints.
Calve Raises
Calve raises are great, but can be accentuated by adding in a little bounce in between reps. It is important to put your toes on a surface so that you are naturally already using the muscles. The best way is to have your heals off of the ground and continuously be on your toes. Adding weight is very effective and in fact there is a machine dedicated to this at the gym. You will stand vertical and your shoulders are under two pads. Your toes are on a surface and you can adjust the desired weight that you will push vertical as you stand on your tip toes. This is so good and as you do it you can let your calves slowly go as low as they can and then bounce it up and do some short bursts of standing on your tip toes. It is important to get a good stretch, but also do do a little jump so the calves are getting the ultimate workout. Again with this exercise, you are not jumping off of the surface, it is a simple jump that you may see a 1 year old child do, where they put all their effort into jumping and really don't leave the ground.
These are your four workouts and should be done together in a day or throughout a week. The calculation is 10 reps and 4 sets continuously. Also add in a great ab workout to finish strong.
The final suggestion for the day is to share health information with someone else. This can be a spouse or a friend or someone you don't know. Pay it forward and help others learn a new aspect of health today and the rest of this week. It is true, when you teach something you learn it better. Take an aspect that you are passionate about and teach it to someone else.

Yummy Healthy Oatmeal Cookie Recipe

Ingredients

3 tablespoon butter(room temp)

1/4 cup brown sugar

1/2 cup honey

1 egg

1 tablespoon water

1/2 cup whole wheat flour

1/2 teaspoon salt

1/4 teaspoon baking soda

1 1/2 cups rolled oats

Directions

1)Preheat oven to 350 degrees F.

2)Apply cooking spray to cookie sheet

3)In medium bowl whisk together flour, salt, baking soda, and oats.

4)In a large bowl using an electric mixer combine butter, brown sugar, honey, egg, and water.

5)Add dry ingredients to the wet ones and mix

6)Add any of the following or just leave plain, ripe banana, craisins, raisins,peanut butter chips, mini m&ms etc...

7)Drop heaping spoonfuls onto the cookie sheet

8)Bake 12-15 min.(I usually do 13) cool on wire rack

Healthy Snack Ideas

Chandi Schwab

I thought that it would be fun to share with you some healthy snack ideas to help maintain a healthy lifestyle. I usually eat three small meals a day with healthy snacks between and sometimes if I am hungry a healthy snack at night.

*One of my favorites is a smoothie that I usually have after I workout (One scoop of lean protein,handful of frozen berries,one cup of water, and a banana. Sometimes lowfat yogurt)

*A small bowl of skim milk and Wheaties(maybe some banana on top)

*Whole Wheat toast without butter and soft boild egg spread on the top (I also use tuna)

*Cut up berries and fruit (whatever you have) mixed into lowfat yogurt.(I like YoPlus)

*Reduced fat Wheat Thins or triscuits dipped in Fat Free/Low Fat cottage cheese (You can also add seasoning to the cottage cheese and dip carrots,broccoli,snow peas, and such)I also love pickles

*Veggies dipped in hummus is delicious!

*Whole Wheat Pitas with fat free cottage cheese, tomato, lettuce, and turkey.

*Make trailmix (Craisins, almonds, cashews, dried fruit)

*Drink a ton of water!!!!!Add propel packets if you need flavor

*Oatmeal (warm or cold with skim milk)put craisins, bananas, or strawberries in it

*My nightime snack is usually an Orange, Apple, Plum, or Grapes (sometimes I dip it in Yoplus yogurt(Sweet and satisfying)

Please know that I am not a perfect eater. I make sure that I am able to enjoy desserts and my favorite foods. Especially for speacial occassions and get togethers. It is imortant not to deprive yourself. My continual goal is the same.I always try to get right back on track the following day. Please share some of your favorite healthy snacks in the comment box.I would love ideas and I am sure so would others.

Good, Better, Best

Scott Schwab:

I wanted to post on the idea of continual improvement in increments. The goal of course is to look at where you have been and make the improvements that are sustainable and lasting. In reference to our time constraints, there are things that we have to do, things we want to do, and things we need to do. With the planning that takes place in a exercise routine, we need to look at the amount of time we are allotted in a day and schedule the time that we will be in our workout mode. On any given day you may have to switch and adjust your time into the categories, but the basic thought is to make the plan at the first of the week. I know it is annoying and some what monotonous, but it will help and give you more of a probability to have success. You will not always have the motivation to go to the gym or exercise, but if you set the time around your schedule and a predetermined commitment, usually you will get it done. Now that does not take into account the things that randomly come up and that is why it is also important to have a back up plan. Having something at home to do is helpful when those events come up.

Weekly hints:

Its time to get serious about the challenge and it will require a big commitment. This week work on eliminating soda out of your life. Even diet. You may say you need it to function, but there are other things that you can do to replace the caffeine or sugar. The biggest complaint I here is that people drink pop for energy. If you are looking for energy look for a timed release protein that will naturally feed the body energy when adrenaline levels decrease. If you are in need of some great tasting, highly effective protein, let us know and we will get it to you for our discount. Also working out is a great way to get energy. The best way to get energy is to expend energy. Make sure that you are not paying attention to the scale, because at this point you are still getting into the routine. Focus on the consistency of what you have planned for yourself and start eliminating unhealthy habits. Another great idea and it may take some time, but if you are eating out more then twice in a week, start the process of scaling back. That processed food will kill you. Finally make sure that you are eating every two hours to keep your metabolism working overtime and to keep your body satisfied.

Weekly Task:

Get in the pool and spend 30 minutes swimming. Even if you do not swim continuously, walk or run in the water. Remember the resistance is 768 times what you would experience out of the water.

Push ups and sit ups. Based on your current fitness level do 50 push ups and 100 sit ups in the morning and the evening before you go to bed. After your nightly routine do some stretching to help loosen your body. You will sleep better.

Scott Schwab:

Our quote today comes from our 30th president Calvin Coolidge. It is perfect for what we are all involved in with the 8 week challenge and even more then the challenge; Life! Lets keep going. This is the time when most people will drop out. If you have had a couple days or even a week of not doing what you have wanted, look at the situations and adjust, so that you can have incremental success. If you haven't done a cleanse yet, try it this week. If you have, but had some days of not being consistent, it may be good to do a fruit or vegetable cleanse for a couple of days. Lets get back on track and make this worth it.

"Nothing in this world can take the place of persistence. Talent will not; nothing is more common than unsuccessful people with talent. Genius will not ; unrewarded genius is almost a proverb. Education will not; the world is full of educated derelicts. Persistence and determination alone are omnipotent. The slogan "press on" has solved and always will solve the problems of the human race."

AB Ripper X instructions"I hate it...But I love it!!!"

Chandi Schwab

This is an awesome workout for your abs. Give it a try and stay with it.You will notice a difference. This is what i have been doing.It says to do it every other day.Sometimes I do it 2 days in a row. Use your best judgement. Also it says to do 25 reps of each. Start where you feel comfortable and work your way up to the 25. body positioning is very key so focus on having the right form.That is more important than having the wrong form and being able to do more reps.Try it!Good luck!Please comment on any questions or on how it is going.

1)In and Outs:(25 reps.)Hands are placed right beside your bottom. Legs extended and chest propped up balancing weight where your hands and bum are. Bend your knees into your chest and then extend your legs back out and consider that one rep.

2)Bicycles:(25 forward 25 backward)Body is in the same position you just make a bicycle motion with your legs keeping them off the ground.Then do the same thing reversed for the second set.Remember to keep your back straight with good posture.

3)Crunchy Frog:(25 reps)This is also the same positioning except hands are off of the ground.It is the same as the in and outs except you wrap your arms around your legs when your bending them in to your chest calling that one rep.

4)Wide leg sit-ups:(25 reps)Lie down on your back with your legs widespread. Put you arms straight up over your head. Your next rep will touch your right toe.Bring your chest straight up to the ceiling along with your extended arms and touch your left toe with your hands.Your next rep will touch your right toe.

5)Fifer Scissors:(25 reps)Extend one leg straight as possible above the floor, and the other leg straight up to point to the ceiling.With each second bring legs down so each leg will switch positions with the other.So there will always be one leg straight to the ceiling and another parallel to the floor.

6)Hip Rock and Raise:Have your feet together by the bottoms of your feet like clamping your hands together.Raise legs up pulling knees to the chest.The key is where you point both feet to the ceiling to get that extra umph to your abs.

7)Pulse UPS:Both legs are straight to the ceiling.Raise as if you are trying to land your heels on the ceiling.Try not to rock too much.You may want to cushion your lower back with a pillow.

8)V-up/Roll-up:(25 reps)Lie straight on the floor.Raise your torso up to touch your toes with your legs together and straight out in front of you.When you go to lay you torso back down on the ground bring your legs that are straight out in front of you up in the air and reach up and touch them again and then roll back down into position.

9)Oblique V-ups: Lie on one side hand behind head.Weight should be on your hips and bum. The other hand in front of your body for balance.Bring your body up so that the elbow that is behind your head meets your knee as you bring your legs up.That is one rep.(do 25 on each side)

10)Leg climbs: Have one leg extended in the air and the other bent down with your heel touching your bum.Do hand grabs up your leg to your toe. Tap your foot and come down.(your muscles are pretty tired by this point so you just do your best at 12 reps per side.)

11)Mason twist: Killer way to end it. Same position as at the beginning balancing on your bum.Clasp your hands in front of you.Tap either side of the floor with your clasped hands each side counting as one.Do 50 taps without your legs or back touching the ground.Again...this is a great workout.Sometimes it is hard to follow workouts by instruction only so if you search ab ripper X images on google you can get a visual picture of each step which is very helpful.Good luck!!!

Directions for the 8 week challenge

Scott Schwab:

We have had a lot of requests in reference to the 8 week challenge and what you should be doing. Each person is at a different level health and fitness wise. In our posts we try and be specific, but most of the posts have a general feel so that you can implement them. I do have a couple of ideas though if you are still wondering what you should be doing with your time.

First things first:

The most important thing is to set a routine. The routine can be different for each of you and this is why we encourage you to create your own and develop a routine that you like. For me, I have to have a specific time that I work out, or it just doesn't get done. The other important thing is to plan the week with what days I will work what muscle groups. As a general rule, you will want to give you muscles time to rest and heal. For this reason, I trade off on days with my upper body and lower body. My routine used to be M,W,F upper body, T,Th, and Sat. if I made it to the gym, my lower body. It kept things simple and was an easy routine that I could do. That way in planning my week I would choose 4 exercises per day and do 4 sets of 10 reps. This is where the past posts come in. We have posted on a lot of different exercises that you can implement at home or at the gym. Again the most important thing is to make a plan and stick to a schedule!

What to do:

Spend a little time looking through the past posts in reference to exercise. For instance, if Monday I am working my arms. I would go to the section on arms and look through exercises that would work for me based on whether I can go to the gym or work out from home. Once I found 4 exercises, I would get the dumb bells, weights, or machine that correlate and put them in a designated area. The goal is to do cycle training because you burn more fat when you rapidly go through the 4 exercises quickly, but effectively. The reason being is that you are getting your heart rate up and your forcing your body to keep going. Don't worry about bulking up. Choose lite weight and if you are looking to tone, do more reps but keep the same sets. You do not want it to be so easy that it requires no effort. As a general rule I keep it between 50-75% of my max. Also realize that the body starts burning rapid fat and calories at about the 30 minute mark. So this is why many people start with some cardio, which is always a positive thing. It also helps get the muscles warm and slowly working into your routine for the day.

Most Important:

The most essential thing is to have fun and mix it up. Muscle confusion is something that everyone talks about. Basically if you do the same routine over and over again, your body gets used to it and you are less likely to see results in the long run. This is why it is important to switch things up every 3-4 weeks. That way you are always confusing the muscles and keeping the workout interesting. I also make sure that I work my core everyday. The reason, is that it is the largest muscle group besides your legs and potentially can help burn the most fat. See when you use large muscle groups, your body will release more fat burning agents and this is why weight training is essential for weight loss. Again it is not for bulking and you simply want to keep the weight in the 50-75% range. Also you must drink a lot of water and avoid the sugar drinks. Oxygen is critical for any exercise or workout and having the formula H2O in the mix will give you the hydration and oxygen for your muscles to perform.

Helpful Hints:

On a final note, take some time on Saturday or Sunday to sit down and look at your schedule for the week. Schedule your workout into a slot and do not move it. It is your time and gives you many more benefits then just health. Remember to schedule your priorities, not prioritize your schedule. If it is important, then you will find the time to get it done. Use the past posts to decide what you are going to do. Chandi has talked about the benefit of using a journal, and I would agree. It is helpful to see where you have been, so that you can accurately know where you are going. Write down your routine for the week based on how many days you will exercise and then hand pick the exercises that you will do for that day. You can also spend a Wednesday and do something fun like playing racquetball or basketball or going for a run outside. The main thing is that you are active and doing things that you enjoy, so that you keep going back for more. If you have any specific questions please let us know.

Food for Thought

Chandi Schwab

What you have around the house available is very key in strengthening your healthy habits. We eat what we have around, so if all we have is processed food and junk food that is what will eat because it is fast and convenient. First of all, I would like encourage you to get rid of all of that junk or at least minimize it by a ton and start over. Some people think that eating healthy is expensive but it really doesn't have to be. I want to give you some ideas of foods to stock up on. Next time your go to the store make a grocery list and have these healthy foods in mind. Be sure to only buy the things on the list. This is also a great way to save money.

1.fat free milk

2. eggs

3.Yo- plus yogurt/low fat yogurt

4.fat free cottage cheese/low fat

5.100% whole wheat bread

6.whole wheat wraps

7.fat-free sour cream

8.brown rice

9.natural almonds

10. tuna fish

11.ground turkey

12.chicken breasts

13.whole wheat pasta

4.fresh or frozen veggies of your choice

15.frozen fruit for smoothies

16.bananas

17.oranges or cuties

18.apples

19. grapes

20.strawberries

21.oatmeal

22.honey

23.carrots

24.celery

25.all natural peanut butter/ Skippy's tastes great!

26.whole wheat flour

27.craisins

28.popcorn/low salt and butter

29.turkey for sandwiches

30.salad stuff/we love chicken salad w/ raspberry vinaigrette

31.Wheaties

32.reduce fat wheat thins

33.propel packets/these make your water flavorful/ great alternative to juice or pop

These are examples off of the top of my head of things that we get at the store. Tonight we had spaghetti for dinner. We had it with ground turkey mushrooms and marinara sauce over whole wheat pasta. It tastes delicious and is so much healthier. Soon I will post more healthy recipes including healthier cookie recipes so stay tuned!

A Victim Of Your Own Trap

Chandi Schwab

I decided to help you stay clear of a vicious cycle or trap that I have found myself in lately. First of all a little over a week ago our 2 year old got suspended from the daycare at the gym for biting. This makes it hard on our schedule because It takes awhile for us both to go back and forth. I usually opt to not go at all and to just go on a run or workout at home. Last week was crazy and we didn't get to bed until midnight every night. We usually are in bed by 10:30 on weeknights (I know... we sound like old people). And to top it off since Valentines Day seemed to last for 4 days I was not on top of eating well at all. I am a pretty scheduled person, so when my schedule gets thrown off for more than a bit I find myself fall into the trap of laziness. I continue to stay up late and sleep in in the morning, I don't get good workouts in because I don't feel good from the treats that I ate the night before, it is a horrible trap that is hard to get out of because one lazy act leads to another. Needless to say, this is a bad way to start off this 8 week challenge so I am committing to snap out of it. I went on my morning run this morning and I plan on waking up earlier tomorrow so that I can go to the gym. If any of you are in the same boat I urge you to do what you can to stop the cycle. I am so much happier and feel so much better when I try to live a healthier lifestyle. For those of you that hang out with us you know that we are so far from perfect when it comes to eating healthy, but we are continually making the effort to get back on track and be better. As long as you have more healthy days than not that is a great start!!Good Luck!!

Pace Maker

Scott Schwab:

Now that all of the photos are in and everyone has started I thought that I would speak on a subject that affects us all. Setting a pace for something often foreshadows the result. If you are already wishing that you were not doing the 8 week challenge, then we need to find something that you can relate too. This past weekend was the weekend of love and I am sure that we all took the chance to eat a little sweet or two, and possibly indulged. I hope you have not given up on the challenge because of one weekend performance. It is important to celebrate and it can give you something to look forward too, as well as giving your body and mind a temporary release or escape. Lets face it, it is much harder keeping a schedule and doing something that is not natural, then doing what we always do. If we always do what we have done, we will not see results and our growth will be limited. However, taking the time to set new things for your body and mind, will actually keep you healthier from a mental standpoint and a physical standpoint. Now I am not talking about yo-yo dieting. I am speaking about making a pace and sticking with a consistent theme of improvement. One thing that I have learned through the challenges, is how to challenge myself. I do not claim to be perfect with my diet or even exercise. I am better though, than I was 6 months ago, in my commitment and desires. That has translated into results and motivation for improvement. We hope that you realize that improvement comes through incremental adjustments. My dad once told me in reference to improving ones health through weight goals, that it takes about as long to lose it as it does to put it on. Now this may not be the case in all scenarios and may even be discouraging for some. On the contrary, this should give us hope for tomorrow and the next day. Because we can always be improving! Like a house, we can build a strong foundation and then see the progress every day, week, and month. So take this time to plan out what results you want and if we can help you get there, let us know. It will require sacrifice, but no more sacrifice then what we give to our livelihood as we live a sedentary lifestyle. We wanted to give everyone a week to make the small adjustments in their life, and officially we started yesterday. We have all of the pictures of those listed and this will be the group going forward. If you haven't given up soda, lets get that done this week. Diet is soda as well! One participant has informed me that it has been a week and a half with no pop. It was extremely difficult and even brought headaches, but now he is clean. Be a drinking water machine. It is important that you are liquefied through your process. We always say half your weight in ounces, but that doesn't have to be tomorrow. Work your way up to it so it is a natural way of life. Finally make sure that you are consistent with exercise. There are so many options. I have heard of some that do the wii fit, others that do home videos, and still others that go to the gym. The important things to remember is limit your intake as it applies to caloric intake. Burn as many calories in a day as possible through exercise and activity. Finally study what is best for your body, through reading material, talking to others, and best of all self study. This week be consistent with what you set and have a victory. Large victories are really just the accumulation of daily victories.

Getting Back to the Basics!!

Drew Cavner
For those of you looking to up your results for the new 8 week challenge, open your eyes and ears. As many of you know it takes time and commitment to change your body. It's not a 1,2, or even 3 week process. It takes time and great effort. The best advice I can offer for the next 8 weeks is "DON'T BE A SLAVE TO THE SCALE". I want everyone to focus more on body composition change rather than actual number fluctuations. If I weigh 210 lbs and I lose 5 lbs of fat and gain 5 lbs of muscle I will weigh the exact same, but I will look completely different. I always use the way my clothes fit, and how I look as a measurement tool. The biggest mistake I see people doing is starving themselves of protein and other important nutrients just to get their "number" down. Someone that loses 10 lbs of muscle and 10 lbs of fat will have accomplished nothing. For the next 8 weeks I want people to say, "I want to go from a size 36 pant to a size 32". "I want to go from a size xl shirt to a Large". Use that as your motivation rather than weighing yourself every single day.
With all of that being said I want to briefly touch upon supplementation that will help you reach the goals that you have set for yourself. PROTEIN! PROTEIN! PROTEIN! Without an adequate amount of protein you will not be able to build or even maintain muscle. Without muscle you cannot obtain that "Lean" or "toned" look. If you don't have enough time to prepare 6 full meals per day start considering taking a protein powder. It's fast, easier, and helps you get on a proper eating schedule. If you're not a breakfast person make a shake with fruits and berries mixed with your protein powder. If you don't have time to make a snack or any other meal you are always able to substitute it with a protein powder. Focus on getting 1 to 1.5 grams of protein for every lb of lean body mass. For those of you that are having a problem building muscle or putting that extra time in the gym consider taking a creatine/pre workout supplement.

CREATINE CAN BE USED AND IS RECOMMENDED FOR BOTH MEN AND WOMEN! IF YOU ARE A FEMALE DO NOT BE AFRAID TO TAKE CREATINE!!!!!

CREATINE simply enables your muscles to contract for a longer period of time. If you like to run try supplementing creatine. If you typically fail after a mile of running creatine can help you push your limits. Going from running 1 miles to 2 can be huge for your cardiovascular system AND for fat burning purposes. If you workout 5 days a week for an hour (60 minutes) that equates to 300 minutes (5 hours) obviously.. Say you supplement with creatine and you are able to workout for an hour and a half (90 minutes) per day 5 days a week (450 minutes). That's an extra 2 to 3 hours a week that you are training/building muscle, and burning fat. That's an extra 6 to 8 hours a month. All in all that equates to an extra week of training in 1 month. That's huge!! Stacking a creatine with a protein powder can have a huge impact on your progress. I urge everyone to at least give protein and creatine a try. Trust me, once you supplement with basics like creatine and protein you will never want to workout without them!!

The protein and creatine that I am currently taking is; Myogenix Myolean Evolution (protein) and Myogenix Hypershock (pre-workout/creatine)

http://mixersnutrition.com/page1.php?view=productPage&product=7&category=4

http://mixersnutrition.com/page1.php?view=productPage&product=22&category=10

If you're going try these two supplements out I urge you to contact Scott or myself and we will be able to set you up with a discount. Feel free to email me if you have any other questions about supplementations.

DWCavner@gmail.com

Quote of the day

Scott Schwab

The quote for the day comes from a #1 Wall Street Journal Bestseller. It speaks about management specifically, but I believe that any management books, really focuses on being adept with managing yourself before you manage others. The key or point is to learn the discipline and consistency needed to develop your habits. The book is called Strengths Finder 2.0 written by Tom Rath. I enjoy the book and have read some great things from the book. If you get a chance, give it a read. It is short and will go very quickly.

"Most people think they know what they are good at. They are usually wrong.....And yet, a person can perform only from strength."

-Peter Drucker-

It is time to kick it in gear. We have received many photos and it is now the time to take some names and kick some butt. Put all your effort and desires into this challenge and make it worth it. I promise that everything you are giving up as far as sacrifice, will pay you back later, when you see your results. We have one participant that has already lost 9 pounds with a cleanse. I am serious about the cleanse. If you haven't done one, get er done, because it will get your body ready to start a new routine. This week is your time to shine. Also remember that supplements will help you achieve your goal, whatever it is, faster and more efficiently!

Time for Yourself!!

Chandi Schwab

Taking the time to workout has so many benefits, but one benefit that I would like to focus on is how it provides the opportunity to focus on yourself. Life is so busy, especially for those with time consuming stressful jobs, and parents that put so much time into serving their children. In order to stay happy and sane I think it is imperative to take the time to reflect on areas in our lives such as what makes us happy, how we can better deal with situations that arise, and what we can do to reach our goals.

This is why I have truly grown to love running. In high school I was a sprinter and hardly ever ran longer distances, but through the years I can appreciate those longer distances because it gives me more time to clear my mind and meditate about what life has to offer. I always enjoy my scenery, and think about all aspects of my life.

There are so many activities that serve as stress relievers and great ways to keep our bodies fit. I challenge all of you to take time for yourself and find a peaceful fitness activity that can help you relax and focus on yourself. Even if it is just at the gym on a cardio machine listening to Enya or Adiemus. Enjoy this weekend and remember to take the time to show the people that you love just how much you care!

Health tip:Eat more Oats!Especially if you are active! You will feel more energized when you eat whole grain oats. You will feel fuller longer and more satisfied because it always settles well.You can enjoy it warm with fruit or honey on top, or I always love to eat it cold and plain with skim milk. As strange as it sounds it always hits the spot.

Be Healthy with Love

Scott Schwab:

We have done posts before about how being happy makes one healthier. We have also talked about how a smile can induce endorphins and make the mental health of individuals increase. Ultimately it relates to love and relationships. With this weekend being the weekend of Love, focus on what love is and how you can increase the love for life. Know that there are huge returns for people who love life, love others, and love self. I wanted to touch on a couple of things that might help with the health aspect. Realize that everything in life is attitude. How we perceive life allows us opportunities or excuses, depending upon how you look at it. Are you a person who lives based on optimism or pessimism? This relates to love in so many ways. Do you view your relationship through the eyes of opportunities to serve, to help, to love, and to heal? There are times in relationships where people get hurt. Things we say or do can take away from how special relationships are or how they function. However, hurting does take healing. If we look at a relationship as our significant others happiness is more important then our own, we will have a healthy relationship. However, it does have to be both people. I shy away from saying that a relationship is 50/50 split, because based on our lives we may have to give 80 at times, and only able to give 40 at other times. The purpose is making it work and being committed. Just like the goals we make in fitness, relationships function best when commitments are kept. So from the love side of things, make some commitments to love more, to give more, and keep the commitments that you have made. Your health will improve and your life will improve immensely. Here is a related article from someone who knows a lot more about love and the effects that it has on your health.

http://www.associatedcontent.com/article/443851/the_health_benefits_of_love.html?cat=5

The Truth About Carbs

Chandi Schwab
Carbohydrates are the ideal fuel for most body functions. It supplies the body with the energy needed for the muscles, brain and the central nervous system. In fact, the human brain depends exclusively on carbohydrates for its energy. Carbohydrates are found in fruits, vegetables, beans, dairy products, foods made from grain products, and sweeteners such as sugar, honey, molasses, and corn syrup. The body converts the digestible carbohydrate into glucose, which our cells use as fuel. Some carbs (simple) are broken down quickly into glucose while others (complex) the good carbs are broken down and enter the bloodstream more gradually. Some glucose is stored as glycogen in the liver and muscles for future use. If there is extra glucose, it is converted into body fat. That means the faster that carbs are converted to glucose, the more that eventually converts to fat.
On the other hand, with no glucose available for energy, the body starts using protein for energy. Therefore protein is no longer available for more important functions: the making of cells, tissue, enzymes, hormones, and antibodies; and the regulation of fluid balance. When carbohydrates are lacking, the body cannot use its fat in the correct way. Normally carbs combine with fat fragments for energy. When carbs are not available, there is an incomplete breakdown of fat that produces a by-product called ketones. Due to the lack of energy and the accumulation of ketones, low carb diets can also bring on nausea, headaches, dizziness, fatigue, bad breath, and dehydration. Exercise and fitness performance is reduced on a low carb diet. Do not be surprised if your energy level is so low that you cannot make it through your normal workout routine.
Like everything else,it is all about maintaining a balance. Choose your carbs wisely! Stick to natural, whole foods. They contain the nutrition you need and provide the energy that helps when you’re working out. Focus on eating complex carbs and a very limited amount of simple carbs.The more energy you are exerting the more complex carbs you will need in your diet.
The Good Carbs to Eat: (complex)So which foods are considered good carbs? Just think of foods that are close to nature as possible and haven’t been altered (processed.) Examples include:VegetablesFruitsLegumesNuts and seedsWhole grains
The Bad Carb Foods:(simple) When you think of bad carbs, think of foods such as baked goods and mainly foods that are white (flour and sugar.) Examples of bad carbs:Most baked goods (cookies, cake, pies, etc.)White breadPastasSodaCandyFruit juices (many contain corn syrup)

Legs of steel

Scott Schwab:

I have really been getting into cycling a lot lately and have found that it is probably the most ultimate workout for the legs that there is. It works every part of the leg and even up into those buns and lower back. So I thought about a workout that could be done at the gym and partly at the home. In keeping with the 4 exercises at 4 sets and with 10 reps is the pattern that I will follow.

Cycling

I have not tried a class, but here that the music and the motivation from a teacher/trainer is very effective. I personally like to set a time and see how far I can go. Keeping with Chandi's post from the other day, write down your progress as a way of personal comparison and allowing yourself a benchmark or weekly goal. Remember the longer you ride, with more intensity, the better results you will get. Beginning I would set the time at 20 minutes and ride as fast and as far as you can go. Based on your first weeks attempt, you can adjust from there. This can also be done at home if you have a bike. It doesn't have to be a road bike, although you will get much better results. However, if you have a huffy or liahona lying around, hop on and ride into the sunset.

Side Lunges

Chandi has really been working on these lately and said they are awesome. What you do is choose a distance and you will take large side steps. Extend one foot as far as comfort will allow and hold the other foot stationary until you start coming up. As you are coming up, drag the stationary foot back to the extended foot and repeat. The second set should be set with leading with the other foot that you did not lead with the first time. You will at least do 10 lunges in the distance per set. You can do more if you are feeling up to it. This will really work your butt, quads, and hamstrings. You will also notice that it will work the groin area and strengthen the calves and ankle muscles.

http://www.youtube.com/watch?v=GCz6XNWe8k4

Wall Sits

These are great for the purpose of strengthening the butt, the lower back, the quads, and the hamstrings. Wall sits can help improve posture and strength to allow a better gait. Posture is so important and can really help benefit us as we move into our older aged years. For increased difficulty, rest a weight on your lap and keep your hand out in front of you. They are killer and you will love the tightening effect it has on your backside.

Jumps

For lack of the technical term I will just call them jumps. You will get your feet together about shoulder width apart. It is important to go down as if you are going to squat weight. Keep good posture and keep your shoulders square with your eyes looking forward or up at the ceiling. As you begin to come up, explode into jumping as high as you can go and reach for the sky. This is another exercise that really works all areas of the legs, butt, and back. The speed is not the most important thing. Make sure that your jumps are effective and the slower you go down the better it is for your legs. Remember to do this 10 reps and 4 sets, in relation to the other exercises continuously.

http://www.youtube.com/watch?v=MJ6KJintn70

If you are able it is great to do the bike ride first and immediately go into these other three exercises and do them continuously until you are done. It is also great at the end of this workout to really hit the abs hard. My advice for an ab workout that will rip you up. Is to squeeze a 10 pound weight between your feet and hang from the pull up bar. Lift your legs with the weight between your feet to your chest 10 times and then side to side 10 times. Do this for 4 sets and you will love the way you feel. Well not during, but after you will feel tightening like you have never felt.

Getting Results

Scott Schwab:

In the world of exercise and nutrition, we do things to get results! We go to the gym, we sacrifice foods we love, and even push ourselves further than we think we can. Results is what we all crave. I would be willing to argue that it influences everything that we do. Why would we start doing something if we did not expect to get results? In exercise to get results, there are certain things that we have to do to get to that point. We all want results, but are we willing to do what needs to be done to get those results? The question is usually answered based on how dedicated you are to your goals and even whether you take those goals seriously. The main thing that must be established is your why. Why are you doing, what you are doing? I hope that each of us are doing the things we want to do for ourselves and possibly the ones we love. It is great to do things because our spouse or a loved one, but when the rubber meets the road and things get tough, unless you have a strong why, people usually take the road more traveled. The why is so important and should be intrinsically tied to your goals. Goals are not real unless they are written down. Visuals are very stimulating for your mind and body. This is why it is helpful to have the goal always visible and pictures of what you want to obtain or what you would like to leave behind are so powerful. It may sound hoakie, but it is so real. I promise that if you try it, you will see a difference. Finally I would like to leave you with a quote that I try and live my life by. "If you want the results that everyone has, do what everyone else does. If you want the results that nobody gets, do what nobody will do." This applies to everything in life, and if you are willing to put in the time and effort, you will not be disappointed. I talked to a man years ago that told me about his son Scott. This son was a machine. He worked out constantly and did it with a 20 pound weight vest. He would run stairs, sprints, and lift like crazy. The man told me of his sons physique and accomplishments and I was floored. His son is now challenged mentally and physically. Apparently he went in to the hospital with a ruptured appendix. The procedure was going to be performed while he was asleep. Everything seemed to go normal until later that night, his sister walked in his room to find him arched in a way that he was as stiff as a board and in such a pained position he could not even scream. Panic ensued and doctors and nurses flooded the room. When the anesthesiologist gave Scott his medicine, he accidentally gave him to much of his dose and without proper research, the medicine was something that Scott was allergic too. When I talked to his father I asked him if he was going to bring a suit against the hospital or what he was going to do. He said Scott is still alive and we have him only because he worked incessantly to be in shape. Each year Scott becomes a little more functional, but unfortunately he will never be able to return to his mental and physical capacity. However, his parents love him dearly and they still get to enjoy him on a daily basis.

Starting the challenge!

Today is the start date of the 8 week challenge.We will give everyone throughout this week to sign up, for those of you that are just barely aware of it. Don't forget to send your before picture in to me to be counted as a participant.You can even just have a picture of you in normal clothes, because you will still be able to see the results. We have many of you on board and this is going to be a great one!If you think about it, 1 more 8 week challenge after this and you are ready for the summer!!

Some of you asked about getting pointers along the way so we want to do that as much as we can.I want to start by helping you create a start-up plan.

Pointers to get started:

1)Create your goals on paper:Whether you have a weight goal, want to lose inches, or gain muscle. Whatever it may be write it down.

2)Write down how you plan to get there:How many days a week are you going to work out? What foods are you going to avoid? What foods are you going to try to eat more of?

3)Create your workouts:It is so good to mix it up if possible, whether it be work out videos, running outside, walking, going to the gym; make a plan that is reasonable, realistic, and will work for you and your schedule.

4)Make a journal:This may sound so lame, but for some people it really works, especially for those people who make lists. It helps you to feel more accountable.

*Here are the Goals for this week for you to tackle!!!!!(If you choose to)

*Eliminate pop completely for 8 weeks:You will have more energy(when your body get used to it) and you will notice a huge difference if you are normally a pop drinker. This includes diet.We love to get bottled waters and those single propel pouches that you can stick in it, tastes great and helps you get your water intake.

*Take your body weight and divide it by 2: Drink that many ounces of water per day. Sometimes when your body is craving water, we mistake it for hunger. Right when you wake up drink a glass of water.

*Some people may want to start with a cleanse: The Master cleanse is a perfect way to start. Even if you just do a few days.We have other cleanses listed on our blog as well.

Good luck everyone!Hope this is helpful!!!Send your pictures to chamba_08@hotmail.com

Quote

Scott Schwab:

Last weekend we were at a nephews basketball game and there was a quote on the wall that I really liked. I may mess it up, but if you ever go to Taylor View Junior High, in Idaho Falls Idaho, you can see it in the gymnasium.

"No exercise for seven days makes one weak"

A little play on words of course, but you get the point. It is difficult to start new habits, and we recommend that you ease into them, so you do not disrupt your motivation or resolve. Many times people get so sore that they stop working out for that week. Weeks become months, and a month can become a year. It takes 21 days to start a habit and really only a couple to ruin the habit. As frustrating as that is, the odds are stacked against us. That is why it is so important to set a goal, and then plan a specific course of how you will achieve that goal. If it is important enough to fill your thoughts and be part of your conversations, then it is important enough to write down and make a plan for obtainment. If it is important enough to write down, then it is surely important enough to achieve. Give your best or don't give! Go big or go home! Get er done! Whatever you respond to, lets get things going together. There is little reason for not obtaining the desires and goals that you have. However, there is every reason to become the person that you desire through your goals and desires. Like the Home Depot says, "Lets build something together." The purpose of the 8 week challenge is to learn together, what is most effective and beneficial. It is very difficult to really make a lot of changes in 8 weeks. The principle in the challenges, is that you can set your mind to something and in small increments obtain your goals. It takes time to do anything worthwhile, and we have had a lot of fun doing these challenges and seeing peoples results.

Send your pictures in today and through the week. The new you 8 week challenge starts tomorrow February 8, 2010 - April 5, 2010. Good Luck

Start Strong end stronger!

Scott Schwab:

I have found that through the weeks that I work out, that some weeks are better than others in my progress. I feel that generally, people are creatures of habit. Making habits then, is what we should focus on! For me personally; if I have a great Monday, then the rest of the week goes so much better and my success is amplified. However, when I start weak then by the end of the week, I am floundering. I believe that this does not only apply to exercise and working out. In fact I have seen in my life and my observation of others lives, that once you give yourself a break or give low effort, it becomes a habit. In reference, think of this in relation to your daily responsibilities and the things you complete on a daily basis. You cannot go through life with weak inhibitions and lack of effort. An old saying is represented well and one that I always remember from Liar liar. The principle is the law of the harvest and as Jim Carrey starts realizing he cannot lie and that it is as much apart of his life as being a lawyer. With this discovery he begins to rant and rave and says "you reap what you sew." Life has a funny way of paying people based on their effort. This is not true all of the time of course, but I believe many times we get exactly what we want in life, based on our effort. How this relates to exercise of course, is getting the week started right and making goals that will not allow you to give up. I tried that this week with my new routine that I am doing for this 8 week challenge. I set the clock at 45 minutes and I ran, biked, and swam as far as I could in that time. I would not allow myself to give up, even though it was hard and I really wanted to. The result was riding 10 miles on Monday. Swimming just over a half mile on Thursday, and running 5.4 miles on Friday. I enjoyed the new change to my workout and find that it really has made my body wish that I wouldn't have pushed it so hard based on soreness . The important thing that I have learned though, is push through the soreness and drink lots of water so your body can bounce back and not miss days in your routine. Consistency, consistency, consistency. It is a habit and the closer we can come to making consistency a part of our life, the better results we will have in all areas of our life.

Get Ready...for the next 8 week challenge!

Chandi Schwab
I just want to let you all know about our next 8 week challenge which starts on Monday Feb. 8th. This is perfect timing because the holidays are behind us and it will end the first part of April. What you need to do if you want to join is send me a before picture.(you can wear whatever you feel comfortable in to show your results...please keep it appropriate though) The reason we are having you send your before picture in now is so it doesn't get lost and to help you feel more motivated. The pictures should be sent to me by Sunday feb. 7th. The point of it is to help motivate each other to meet our health and fitness goals and to establish a healthy lifestyle.You will be asked to write a post once during the 8 weeks of what your goals are and how you plan to achieve them and then you will post at the end sharing your pictures and a paragraph about how it went and how you feel it has helped you.We are more than willing to give you any pointers if needed so feel free to ask any questions. Send your pictures to me at chamba_08@hotmail.com
We are anxious to see who is participating!At he end of the 8 weeks there will be a poll and the top female and top male will get a T- shirt and Supplement of their choice. Good Luck everyone!!!

Attention Gentlemen

Scott Schwab:

I wanted to post on something that I was made aware of, just this week. I guess when males turn 25 years old, each progressive year, their testosterone levels decrease by 1% yearly. The problem only intensifies through time and starts to really take place after age 40. The alarming thing is not that all men are losing their manhood, but the effects this has on health and maintaining ones body structure. Every male and female has a balance of estrogen and testosterone. In most people this ratio is not a 50/50% even mix. It varies in every individual and that is what makes each of us unique. Another factor with men particularly is that with the testosterone decreasing more estrogen is left in the body. With the estrogen in place, we find that men will retain more water and potentially put on more fat. This affect causes the body to change in appearance and many times leaves a nice round bowl full of jelly. The reason for the growth in a horizontal fashion, is the lack of testosterone stop burning the fat. The fat now sits and makes a permanent home on the body. Testosterone is a key element for fat loss and maintaining body composition. Without it, you can kiss the days of your six pack and defined body goodbye. There are other factors involved and likely the biggest is the decreasing activity of the metabolism. This gives more reason then ever to get up, get out, and get exercising. In this way you can avoid the change in body composition and fat packing. I will be starting the testosterone booster from Myogenix during this next 8 week challenge. In that way I can give you some personal feedback. However, the research I have done says find something safe and take it regular and the results that you can expect are lean muscle growth, muscle maintenance, and a natural fat-burner that can help you get your sexy back. GET ER DONE

Start Your Day Out Right

Chandi Schwab

There is a huge misconception with the best ways to live a healthy lifestyle and how to get and stay slim. I can't tell you how many times I hear women say if they don't eat breakfast then it makes it easier to not eat the rest of the day. This is so hard on the body and your metabolism will become completely shot. So when you eventually eat, your body will hold onto all of the fat and calories that it can because it is in starvation mode. This means that as the years go on you will have a harder time staying trim because your metabolism won't work at burning fat anymore.

Eat Breakfast!!I cannot stress how important it is. Especially if you are expending energy through working out. Start your day out right with a healthy meal and eat 5 more small healthy meals throughout the remainder of your day. I love to drink a fruit smoothie with protein when I get back from working out in the morning. Even before I work out I eat an apple or some almonds to give me energy.

If you are always feeding your body with healthy calories, you are fueling your metabolism and getting the nutrients that you need to stay healthy and energized. Studies have shown that eating breakfast keeps your heart healthy and your bones strong. While starving yourself may work for a time, eventually you will either not be able to stand it anymore and start eating everything in sight by the end of the day, or your metabolism will be gone and you will find your body breaking down as well because it is not getting the nutrients that it needs. You will physically see it in your skin, hair, nails, you won't be able to think clearly and you may start to notice memory loss. Treat your body right for the long haul. You will look and feel so much better!!

8 week challenger

Jessica Taylor:
My results to the 1st 8 week challenge
I used this challenge as a vehicle to get started on creating a lifestyle of happiness, healthy and wealth.
Body:
2nd colonic will happen February 6th
1) Following the Hallelujah lifestyle (raw food lifestyle) has been somewhat of a challenge because I have had to learn to eat veggies, veggies, veggies. I could not give up peanut butter because it is my favorite food. Energy has increased and I will have my vitamin D level tested in February.
2) I have stuck with eating every 2 hours on the dot. Veggies Veggies and more veggies.
3) I start my 1st belly dancing class next Monday February 8th.
4) The best part was going from a size 4 to a size 2 and knowing I am healthy and did it right.
Mind/Spirit/Heart:
1) Millionaire Mind- I have met with a millionaire and have discussed some business ideas on working with a non-profit organization that helps foster children (specifically teenage girls). I will be the guest speaker on March 15th in presenting a business plan.
2) Meditation along with yoga, learning chakras, has given my mind a chance to pay attention to what I am feeling deep inside. I have had 2 experiences in the last 8 weeks that have been life altering.
3)Sleep-Due to changing my lifestyle, i get up feeling rested.
4) I have written down one dream
5) Went to the communication seminar on January 6th-7th
6) Pay it forward- feeling gratitude form my life and telling those around me, I am thankful for them and specifically for what they do and for being Jessica Scarlett Taylor. I thank God their is only one of me.
7) Message therapy once a month

8 week Challenger

K.C .Rivera
This 8 week challenge had its ups and downs and overall I feel very good about what I accomplished but more importantly learned. Like I said in my previous post I started my 8 week challenge with two other buddies doing P90X and right from the get go I could tell we were going to see some major results and get fit. The competitiveness kept us all going very strong not missing a day even throughout the holidays….then the flue hit. It knocked two of us myself included on our butts for about a week and we faltered. However we battled the flue like anyone ells and got better just in time to take a week off and go to Aspin for the Xgames!!!!! So sadly to say I didn’t end as strong as I liked. I like so many others did learn that diet is the key. During our road trip we tried not to but at times were subdued by the lour of a quick burger or taco…something we had previously given up on. All the workouts and pull-ups did pay off however at a booth the navy had set up during the events, they had a pull up bar set up and were giving away prizes to anyone who could do more than 5,10,15, and 20 pull-ups. Lol we both did 23 earning the deluxe prize!!! (they had to be forward grip wide pull-ups cause that’s all the navy does, reverse grip is for the girls in the army according to them) I’m excited to get back into a daily workout routine and keep building my overall health and fitness. What do you all do when your away from home with a wall to wall schedule, what tricks can you give me so I don’t have to just completely stop and then start over? Congrats to everyone for sticking it out. Keep it up!!!