Get Out And RUN!!

Chandi Schwab

Many of you know I am passionate about running. Especially as a mom it is my time to release any stress and to think about anything and everything. I didn't use to be a long distance runner, I actually was a sprinter but I have trained myself to love the longer distances as well. I actually just signed up for my first Half Marathon and hope to be able to do a marathon someday. Here are five reasons why running is good for you...

1. Good for Your Heart- Running is a cardio exercise, that means that it increases the rate at which your heart is required to pump blood to the rest of your body. This is actually very healthy for your body because it lowers the amount of work required by your heart while you’re not exercising.
2. Good for Your Appearance- Cardio exercise is a great way to lose weight because it causes you to work yourself and sweat. If you’re running against a rough terrain like a hill or an inclined curve you will reap even more results. In addition to losing weight running can help to define the muscles in your legs.
3. Good for Your Mind- Running is great for you psychologically, especially if you set a goal and reach it. If you create a goal to lose 10 pounds by running and you stick with and do lose those 10 pounds, you will feel like you’re on top of the world. It is also a great stress reliever and great way to have time for yourself and enjoy the scenery.
4. Good for Your Endurance- Like all cardio exercises, running is great for your long term endurance. The more you practice and run the longer you will be able to run in the future. This may not be important for those wishing to lose weight, but it’s very important for sports players and people who just want to feel in shape.
5. Good way to have fun!- Perhaps the most important reason to run of all is for fun. Why do an exercise that you don't enjoy? If you’re not enjoying your daily run there are many ways you can make it more enjoyable. Try listening to music or changing your path so that you can enjoy a different scenery every time you go for a run.
Running seems like it’s just a hassle for very little reward at first glance, but it can be so much more if you give it a chance. The most important thing to do is try it(for at least 3 weeks) before you judge. So what are you waiting for? Go outside right now and see if running is good for you! Spring is here... and it is perfect timing!

A great workout for the home or gym

Scott Schwab:

Crazy 8's

1. Push ups ( mix up the hand positioning to hit different parts of the chest)

2. Lunges (8 on each leg...hold weights to make it burn)

3. Bent over Rows (back is straight and keep your eyes looking forward)

4. Curls ( make sure to pump at the top of the curl for 2 secs)

5. Military press ( seated on a swill ball is best)

6. Tricep extensions (can use a bench or chair to do dips as well)

7. Pull-ups (try to have a spotter to make sure that all 8 pull ups are done)

8. Squat jumps ( can be split squat/wall sit for 1 min/or squat to chairs)
***All of these are done in sets of 8. This starts out easy, but the goal is to be burning at the end of one full cycle. If it is too easy, do not add more reps...ADD MORE WEIGHT...but keep it to the point where you can do all 8. The final goal is to be able to all 8 cycles with 8 reps each. ***between each cycle add an ab workout of crunches, planks, bends etc for your resting period...if this is done right, you will not have to add cardio because the workout will be the cardio...NO NO NO NO RESTING between sets.

Amino Acids

Scott Schwab:

Today we wanted to breifly explain the benefits of Amino Acids and why you should include them in any regiment.

Amino acids are the building blocks of protein and are utilized by every cell in the body for a variety of crucial functions. Normally we obtain amino acids from our food sources, particularly those high in protein; the body breaks these proteins down into their constituent parts and our cells use these to build the specific types of protein each of them needs. Amino acids are critical to our body's proper functioning. Their role includes repairing muscles, organs, nails, hair, skin, ligaments, and glands. A deficiency in even one of them will severely compromise one's health. Deficient people, however, are not the only ones who choose to supplement with amino acids; some people opt to increase their intake simply for therapeutic benefits or benefits that include general nutrition and benefits for endurance athletes.

There are two types of Amino acids:

Non–essential aminos are produced by your liver - these account for approx. 80% of all amino acids you need.
The essential aminos cannot be manufactured by your body and need to be taken in through your diet.

Amino acids not only build proteins but some are critical to metabolic functions and others act as precursors to neurotransmitters – the chemicals that convey messages from one nerve to another.Amino acids also act as cofactors to vitamins and minerals – not for absorption but to allow them to perform their duties correctly once they have been assimilated in you.

Amino acids may be helpful when used in connection with the following conditions:
-Alcohol withdrawal (DLPA, glutamine, tyrosine)
-Alzheimer's disease (acetyl-L-carnitine, tyrosine)
-Angina (arginine, carnitine)
-Athletic support (BCAA, carnitine, creatine, isoleucine, leucine, ornithine, ornithine alpha-ketoglutarate, valine, whey protein)
-Benign Prostatic Hyperplasia (alanine, glutamic acid, glycine)
-Bronchitis (cysteine, N-acetyl cysteine)
-Cancer risk reduction (soy)
-Chemotherapy support (cysteine, N-acetyl cysteine)
-Chronic Fatigue Syndrome (carnitine)
-Chronic Obstructive Pulmonary Disease (cysteine, N-acetyl cysteine)
-Congestive Heart Failure (arginine, carnitine, taurine)
-Depression (DLPA, L-phenylalanine, tyrosine)
-Diabetes (carnitine, taurine)
-Emphysema (cysteine, N-acetyl cysteine)
-Epilepsy (taurine)
-Hepatitis (thymus proteins)
-Herpes simplex (lysine)
-High blood pressure (taurine)
-High cholesterol (carnitine, soy)
-High triglycerides (carnitine)
-HIV support (cysteine, glutamine, N-acetyl cysteine)
-Hormone replacement therapy (soy)
-Infertility (male) (arginine, carnitine)
-Intermittent claudication (carnitine)
-Liver support (methionine, taurine)
-Menopause (soy)
-Osteoarthritis (DLPA)
-Pain (DLPA)
-Parkinson's Disease (L-phenylalanine)
-Peptic ulcer (glutamine)
-Phenylketonuria (leucine, tyrosine)
-Postsurgery recovery (BCAAs, creatine)
-Rheumatoid Arthritis (DLPA, histidine)
-Ulcerative Colitis (glutamine)
-Vitiligo (L-phenylalanine)
-Wound Healing (ornithine, ornithine alpha-ketoglutarate)

Recommended dosage: Proteins should account for approximately 15 of the daily diet. Athletes generally need more.

For additional and very helpful points about Amino Acids read this link.

http://www.nutritional-supplement-truths.com/amino-acid-supplements.html

Movie of the month

Scott Schwab:

Last night I saw an awesome movie and thought that I would pass on the name and the suggestion. Blind Side is such a great movie. One of those movies that makes you feel good and makes you want to do better. The take home message for me with the movie, is what Sandra Bullock says in the movie. She is having a conversation with friends and is told by one of them that she is changing the young mans life, and she says "no" he is changing mine. I think often times in life when we look to serve and help others, we find that the very experiences that allow us to serve, gives us a new perspective. I have found that when I serve, I am the one who is served. I have found that the best way to improve and get a new perspective is going out and looking for people to serve. Much like paying it forward, we find opportunities to help without anything in return, but go away from the experience knowing more about ourselves and appreciating each breath even more. Find ways to serve outside of what you are already doing and you will be the beneficiary. It must be something outside of your normal responsibilities to children, spouse, etc. This is the goal for this week. Find someone to serve and let us know how it changed you and what you learned from the experiment.

Get biking or cycling

Scott Schwab:

I have been really getting into the whole cycling world lately and thought that I would write on a couple of my findings. Obviously I am not a Lance Armstrong or will I attempt to ride in the Tour De France, but I wanted to talk about the benefits to cycling and what you can expect by getting into the sport.

Heath Benefits
Cycling minimizes the risk of coronary heart disease. Essentially an aerobic exercise, it gives your heart, blood vessels and lungs a workout, thereby reducing the risk of heart problems.
A few miles of cycling per day assure trimmer and toned muscles. This is because your upper thigh muscles, backside and calf muscles all get to workout.
Pursuing cycling helps a great deal in building your stamina. It enables you to carry out your day-to-day activities more effectively.
For people, who are on the heavier side, cycling can prove to be beneficial. It manages weight and helps in getting rid of increased waistline and bulging fat.
The pleasure and satisfaction attained while riding a bicycle alleviates all the stress, anxiety and depression of a person.
This might come to you as a surprise, but cycling ensures a control in the level of blood pressure. Cycling enhances the overall fitness level of a person. It makes you breathe deeper and perspire more, thereby leading to a feeling of enhanced body temperature.
Cycling has found to be effective for treating people diagnosed with diabetes and cancer.
Other Benefits
A complete leisure activity, cycling gives you the opportunity to spend time with friends.
A chance to meet new people and discover new places cannot be ruled out as well.
Cycling is a complete environmental friendly activity. Unlike other means of transport, it lets out no harmful chemicals in the air.
Cycling can prove to be the best mode to move around your local area without any difficulty.

Knock off Knee Fat

Chandi Schwab

This is mostly for women but maybe some of you men feel this way as well. How many of you want to get rid of that stubborn fat on top of your knees. The kind you can grab and do a Popeye the sailor man impression with. What can we do to minimize it? Here is what I found...

1)Reduce body fat: Exercise and eat right to help reduce your overall body weight. It’s nearly impossible to spot-reduce any specific area without major surgery – including your knees – but if you focus on lowering your overall body fat you will naturally reduce this area as well.

2) Lower Sodium Intake: Reduce the amount of sodium consumed in your diet. Sodium can cause water retention, which will result in an overall puffed-up look. A bit of sodium is necessary in any diet, so look for foods that are low-sodium and contain plenty of water as water helps to flush your system. Fill up on whole grains, fruits and vegetables.

3) Train Surrounding Muscles: Build muscle in the major areas surrounding your knees. If you focus on building up lean muscle mass in both your calves and your inner and outer thighs, this will help to make your knees look more slender and lend the appearance of less knee fat. Lunges and squats work great. Cardio is always important to help burn fat and to shed those extra pounds, especially in your legs. If you are happy with the rest of your body but can't get rid of that stubborn knee fat it is most likely water weight or hereditary. Remember to be happy with yourself, especially if you are always working hard to become better. Good luck!

Keep your chin up

Scott Schwab:

The post today will be dedicated to getting out of the funk that we sometimes slide, slide slippiddy slide, into. It seems that everyone will have the experience with feeling the blues, weather related lows, and even all out attacks on our commitment and goals. Not to fear! I think that I have the secret formula with beating them all. I know there is the cliche that attitude is everything, but I believe it and experienced it yesterday. My workout was not effective yesterday. As some of you know I am trying to get ready for a speed triathlon next month that I am starting to stress about. I have had no training outside the gym and there are elements that are telling me it is not a good idea to try the race. Furthermore, my favorite bike was out of commission, I forgot my swimming suit, and to make matters worse the bike I was on had a defect that as I rode, it continued to turn until I was basically hitting the person next to me with my petals. Additionally if it couldn't get any worse, the bike magically shut off half way through, and my i-pod would randomly have bursts of sound that almost made my ear drums break and fall off the treadmill. The killer to all motivation, inspiration, and true happiness is that element that tells you not to try new things, experience life, and forgo opportunity. I have named mine Globby. The reason being is that I want to be able to address my personal inhibition without talking myself down and feeling worse. We all realize that we have weaknesses, character flaws, and yes even issues. However, being able to distinguish those thoughts and direct the energy to a fictional character (globby), allows me to turn him off and push harder. It sounds so weird and you may be thinking it is time for me to see a doctor. However, I would challenge you to try it. Give a name to that black hole that has sucks us all in and prevents us from achieving our goals, dreams, and ultimately living our lives. In the future you will be able to separate your feelings from the globby like feelings and punish those thoughts into remission. My workout was completely different today and I feel that it is because I made the decision to have a good workout no matter what. This relates in life and even if you do not want to have a fictional character to compete against, here are some other ways to snuff out the negativity.

1) Take a break (mentally, physically, or even spiritually). It is helpful to get your barrings and look past the stresses that will slow you down.

2) Fresh air. It is a fact that time in clean, natural air will relieve stress and pressure that we all feel. Take a moment to go on a walk.

3) Eliminate dependencies. Eliminating the giants in our life that take precedence over what we truly want to do. This is a big one and will take much time, focus, and attention. The secret to eliminating dependencies though, is all mental and a hint of replacement will do the body good.

4) Take time for you. It is important to make time for the things that you enjoy to do and do them often. We all are very busy and have little time for us. However, it is the one thing that will continue to give back to you time and time again.

5) Love. It may sound weird, but love something, someone, and especially your self. You must accept yourself and love who you are and why you are unique. This is one area that also can take time, healing, and at times professional help. Life is to short to be bitter and upset. Leave the negative behind and look forward with love for all.

8 week Challenger (Laura Johnson)

Hi everyone my name is Laura! I've entered into this 8 week challenge to get the post-pregnancy pounds gone for good!! My baby girl was born in May 2009, and I'm only twenty pounds lighter than my delivery weight. This is the heaviest (not counting actually being pregnant) I have ever been in my life and it has definitely taken a toll on my self-esteem. On the first day of the 8 week challenge I had set some (VERY) lofty goals for my weight loss plan. I wasn't thinking about how hard it would be to stick to my planned regimine with my husband returning home from his deployment the day before the start of this challenge. After having 7 months of nothing but cafeteria food in the desert he was ready to eat, eat, eat!!! He is lucky and can eat whatever and whenever without worrying about his physical appearance. I used to be the same pre-baby and have not learned good eating habits.So as of now (four weeks into the challenge) I am still the same weight as when I started and have only made it to the gym once. When the day is nice I take Zoriah for long walks in her jogging stroller, but walks have never felt like exercise to me. My goal was to go to the gym five times per week, two of those days doing spin class; not eating after 8pm, and starting my day with fruits, lunch is a protien shake, and dinner being single servings of veggies with either fish or chicken. With my hubby back at work (although on an extremely crazy schedule - three days working swing (1-9pm) shift and three days working mid (9pm-5am) shift with a day off in between) I believe I will be able to find more spare time to get to the gym (that now, thankfully, is 24 hours during the weekdays). I just took on a little side job delivering the Idaho Statesman on base 7 days per week, and with that forcing me up early in the morning, I'll be able to go straight to the gym after my deliveries! :)So, in short, no progress physically (but a lot mentally) to report, but there will be by the end, even if it is only a couple pounds to jumpstart my weightloss (to be swimsuit ready by summer time!!).

Healthy Foods that give you Energy

Being tired is no fun at all. You can't concentrate at work, you exercise less, and getting out of bed takes a lot of effort. It's a miserable way to trudge through life. But did you know that having more energy may be as simple as choosing the right foods?Overall, the key is to focus on low-glycemic foods (because they release energy slowly) that are high in complex carbohydrates and low in excess fats. Iron is also very important because it produces red blood cells that carry blood to exercising muscles. A first step is to eliminate "quick-fix" foods that contain simplex carbohydrate foods, like candy bars and soft drinks, which spike your energy level before it plunges quickly. Next, start incorporating these 10 foods into your diet.
Daily
1. Whole grains. They're high in fiber (which can help slow the breakdown and absorption of sugar) and complex carbohydrates. They also contain antioxidants similar to those in fruits and vegetables. Additionally, they reduce the risk of cancer, diabetes, and heart disease. Adults should eat 6 to 11 servings of whole grains per day. Examples include whole grain breads, pastas, and rice.
Breakfast
2. Oatmeal. According to the American Dietetic Association, oat products are some of the best sources of soluble fiber. You can combine oatmeal with raisins, honey, and yogurt for extra flavor and energy.3. Bananas. This fruit is packed with potassium, which helps your muscles contract. One per day prevents stiffness that comes from sitting at a desk.4. Orange Juice. This drink is ideal for the morning and is extremely high in vitamin C, which helps you get the most iron out of other foods.
Meals
5. Pasta. When athletes "carbo-load" before a game, they usually eat a big plate of spaghetti. It's extremely high in complex carbohydrates and low in calories, fat, and sodium.
6. Salmon. This fish is high in protein, and its high concentration of omega-3 fats and B vitamins can boost your cardiovascular health.7. Beans. A small, powerful vegetable packed with protein, fiber, vitamins, and minerals, beans can be used in creative ways. Add them to soups, burritos, pastas, and dip spreads. In 2005 the Department of Agriculture recommended that Americans eat three cups of beans per week.
Snacks
8. Dried fruit. These high-energy, low-fat snacks are easy to pack and almost never go bad. Try a medley of apricots, figs, and raisins. However, be aware that some commercially packaged dried fruits contain sulfur dioxide, which has been shown to increase your risk of asthma.9. Almonds. Ounce-for-ounce, this is the most nutrient-dense nut. Research has shown that adding two ounces of almonds to your daily diet increases your intake of vitamin-E and magnesium.10. Yogurt. Quick, easy, and delicious, yogurt is available in a variety flavors. One cup of low-fat yogurt contains almost 13 grams of protein and 17 grams of carbohydrates-just what you need for great energy.

(qualityhealth.com, by:Nathan Schiller)

The Greatest Salesman in the World (week 2)

Scott Schwab:

One week ago I posted about a book by Og mandino. Great principles that can be applied regardless of your industry or profession. Here is a review of last weeks scrolls and this weeks four scrolls as well.
Scroll:

1) I will greet this day with love in my heart

2) I will persist until I succeed

3) I am natures greatest miracle

4) I will live this day as if it is my last

Scroll 5

Today I will be master of my emotions

-weak is the person who permits their thoughts to control their actions

-strength is he who forces his actions to control his thoughts

Scroll 6

I will laugh at the world

-Smile!

-Remember the quote "this to shall pass"

Scroll 7

Today I will multiply my value a hundredfold

-Make a habit of offering value

Scroll 8

I will act now

-Procrastination comes from FEAR!

-I will do today what most people wont, so I can live tomorrow like most people cant!

8 week challenger(Tara Bolin)

Hi There, My name is Tara. I am Mama to a wonderful little 14 month old and wifey to a very sweet man. We are planning on adding to our family soon and I have a certain weight goal I would like achieve before getting preggers again. The first 4 weeks of the challenge were fantastic! I followed p90x lean and saw great results. Once the weather started to get nice I busted out the jogging stroller and enjoyed some sunshine but basically stopped doing the dvds. I have lost about 5 pounds and my clothes are fitting better already : ) My goal is to make my workouts a priority in my day because I typically found myself jumping around in front of the TV after my family went to bed. I will be starting phase 2 of the p90x program after a couple weeks off and am committing myself to consistency. It really works... as long as I keep pushing play! Good luck to the rest of you challengers. I am looking forward to seeing all of your results : )

8 week challenger (Andrea Schwab)

For me the 8 week challenge has been just that...a CHALLENGE! In a very frustrated frame of mind, I went into this with very unreal expectations for myself. I had the "I'm going all out, balls to the wall, go hard or go home" attitude. My initial plan was going to consist of working-out 5 days a week, getting really smart about my food intake and cutting out all the crap, losing 15 pounds and trying to find some balance in my day to day life. Needless to say, within just a couple of days reality set in and that hasn't been the case. I am not a patient person. Like many people, I want to see weight loss results right now, and when I don't I get very discouraged and end up giving up. I am not, nor have I ever been, a consistent exerciser and my brain struggles with the concept of "food can be my friend." I have always thought that if I'm working-out, food is my enemy--if I exercise, I can't eat or I'll undue everything I just did in my workout...and I detest working-out so why would I want to do it in vain? I have really struggled with trying to find a good balance, but not wanting to give up I have decided to get real with myself and set more realistic, attainable goals. I have refocused this 8 week challenge on retraining my brain. Where breakfast has never been important to me, since it only made me hungry all day, I have committed to eating it every morning. Where my daily diet once consisted not of food, but of 2-3 cans of Dr. Pepper (spread throughout the day as I was shuffling my kids all over creation,) I have now limited my soda consumption to 1 or 2 cans a week. And while I'm not exercising 5 days a week like had originally planned, I am making more of a concerted effort to be more active in my everyday life. I'm not going to lie, it has still been very difficult for me to change a lifetime way of thinking in just a few weeks. What I have learned thus far, however, is to start small and work my way up. After all, baby steps are better than no steps.

8 Week Challengers

Arielle Taylor:
Let’s face it, being a 19 year old girl, in college, encountering beautiful women at every turn, I feel like each day is just another round in an ongoing competition of “who can get the closest to perfection.” It is a sick complex wherein almost all girls suffer. Society tells us that we must be a certain weight, height, breed… but whatever happened to the idea of having a positive self image? Or that the reason we work out isn’t to lose weight but to sustain a healthy body? Somewhere along the line women have decided to stop enjoying life, and instead obsess over the fact that they didn’t have time for their ten mile run of the day and that they gave in to eating a slice of cheesecake (my personal fave). I’ll admit that I’m guilty of this same false conception of the healthy lifestyle. Sometimes I have to imagine my rockin bod in a bikini just so I can get to the end of a run. But that is not what it should be all about! Instead I should glory in the fact that I have a dang low resting heart rate and that I rival many guys in the weight room ;)
This current 8 week challenge has been a different kind of experience for me. If I want a cupcake I’ll eat one, but I’ll also eat my whole grains and an apple a day. I’m here to enjoy my life as well as learn to push myself and grow. Which brings me to my next topic. Something that I have lost after coming to college and not participating in sports is that push and drive while working out. So, I have begun to incorporate a go til you puke mentality. I haven’t actually puked…. But when I get to the last leg of my run, I sprint. When I feel like my core is about to split open during an ab workout, I do ten more reps. When you feel like you are about to die, keep going! That is how the body gets stronger. Pain in weakness leaving the body. Now I don’t actually believe that but you get the gist. These last 4 weeks have been a wake up call. I need to enjoy working out and eating. I need to feel like I am getting healthier and that I am pushing myself, not to lose ten pounds, but to be happy with ME. Hopefully in another 4 weeks I will find that I have done just that.

Amanda Coltrin:
This Challenge has been more than challenging. The most challenging part has been changing my habits, but i think i finally have gotten a grasp on my new habits. The main thing i am focusing on is eating healthy. As much as i would love to be a size 2 and look like a swimsuit model, i would much rather feel healthy. I am eating in a lot more and trying to make sure i am getting a balanced diet and trying to stay away from all the desserts i love, which is pretty much everything. The other habit i am trying to form is a regular work out time, whether it be going to the gym, jogging, taking a long walk or workouts at home, i am trying to do it at least 5 times a week. I haven't noticed a lot of change in my body but i feel better and i have noticed that each week i can do a little more than i could the week before. So with these last few weeks i am going to kick it into overdrive and try to not slip on my goals at all!

Facts about protein

Scott Schwab:

I thought that I would take a day to post about protein and the benefits of taking it regularly. As you know both Chandi and I are big proponents of taking supplements, but I also wanted to take the approach of those who do not take it and possibly point out a couple of benefits that one could experience by taking protein.

Protein is the building block of muscles and essential for repair and growth of muscle after exercise. Whenever you exercise, and particularly during resistance exercise, you cause microscopic damage to the myofibrils of muscle fiber. The effect creates a stimulus and environment for muscle repair and growth. The body responds to the damage by sending nutrients, including protein and other growth factors like testosterone, to the muscle to help it grow.

Protein is not used by the muscle, even though at times that is a myth believed. Muscles use fats and carbohydrates for their fuel, except for in extreme circumstances like starvation. Research shows that protein consumed before exercise and within 30 minutes of finishing your workout will help with growth and recovery. Protein is an important component of every cell in the body. Hair and nails are mostly made of protein. Your body uses protein to build and repair tissues. You also use protein to make enzymes, hormones, and other body chemicals. Protein is an important building block of bones, muscles, cartilage, skin, and blood.
Along with fat and carbohydrates, protein is a "macronutrient," meaning that the body needs relatively large amounts of it. Vitamins and minerals, which are needed in only small quantities, are called "micronutrients." But unlike fat and carbohydrates, the body does not store protein, and therefore has no reservoir to draw on when it needs a new supply.

Foods High In Protein

-Peanut Butter

-Chicken

-Fish/Tuna

-Yogurt

-Eggs

8 week challengers

Michael Scott Belnap:

So a little about myself, I played football, basketball and baseball in High School which kept me active!!! One thing I never realized was eating healthy. After going on a mission to New Zealand the Polynesians kept me fed and at the end of my mission I packed on about 80lbs...Yeah literally rolled off the airplane, my parents were a little shocked to say the least!!! :) So since then I have struggled with weight loss and have tried multiple diets!!! So for the eight week challenge I have cut a lot of the sugary things like soda and chocolate treats. I have shrunk my portion sizes and eating only meats and vegetables with a lot of water through the day. The first week I lost about 8-10lbs. Since then I have been a little inconsistent for the past few weeks because of traveling with work. Yes I know that's an excuse, so this week I have got back on my protein and vegetables and exercising at least an hour a day and I feel great!!! I have also implemented a shake with Myogenix Myolean Evolution (protein) to replace a meal during the day. I have really never taken supplements or protein stuff. Scotty hooked me up with it and showed me how to make a healthy and satisfying shake with the protein mixed in it. It is awesome and to it takes away my sugar cravings and I feel full!!! So I feel if I can make it through this week than I believe I can finish the last half of the eight week challenge with my head held high. So the biggest thing I want to work on for the challenge is CONSISTENTLY!!! I know that I have a long road to my goal, however if can be consistent with my eating habits and exercising then that will be the start to my success to healthier me!!! Good luck to everyone and lets finish strong!!!

Mark Pittard:

Well, its been another 8 week challenge, and results have been good. I have cut out the heavy lifting and focused on cardio. I started out only running around 2 miles three times a week to now running 3 to 4 miles three times a week. It has been great. I feel good, but most importantly the fat from the stomach seems to be coming off a lot faster. Scott recommended for me to double my daily water and that seems to be helping as well. Overall I still want to lose another 5 pounds by the end of the eight week challenge, and I feel confident that I will do that.

8 week challengers

Scott Schwab:

Here are a couple of entries from some challengers. The key to this challenge is to make small, incremental improvements. In talking to many of the challengers, it seems like the general consensus is that if you are not perfect then you give up. I want to make it official that we eat junk food! We are not always eating salads and whole foods. We eat cookies, ice cream, and even cake sometimes. The key is not to give up, but to try harder. When we have a bad weekend full of unhealthy eating, we always get back on track. Sometimes we do it with a fruit or vegetable cleanse and other times we really hit the gym hard and beat the unhealthy habits into submission. You will notice that there are some that have dropped off. Don't give up. You can do it. You still have 4 weeks, and a lot can be done in that short time.

Dyan Schwab:

The first two weeks of the challenge I felt I did really well because I ran 2-3 miles a day and I really tried to watch what I ate while drinking a lot of water. After getting sick the diet went downhill along with the sleep and the exercise went out the window. As disappointing as it was to look back and realize the last two weeks basically canceled out the first two weeks of hard work I learned three very important lessons. The first is the need for sleep. I’ve decided this is so hard no matter what stage of life you are in. Whether it is sleep competing with homework, work or kids we always seem to think it’s the first thing to cut back or cut out. However, if you aren’t getting enough sleep your body will not perform the way it should. The second lesson I learned was the importance of balance. I swear it gets harder each day to balance priorities but the only way to do everything we need to is to do a little of everything patiently and consistently. Otherwise we just get overloaded and stressed and then we crack. The last lessons was not getting frustrated but recognizing and correcting the problem or in the words of Diamond Rio, “We all fall down, it’s the getting back up that really counts”. Thanks to a great brother I realized I still got 4 weeks. I may have not done as well as I wanted but its never to late to do something you want or to meet a worthy goal.

Jessica Taylor:

I have started jump roping. I feel my calves are getting stronger. I have not lost or gained any weight. I feel supernal. Still eating raw foods. 80% of my diet. Fruits , Veggies, Nuts , Seeds. I am constantly eating. I am sleeping well. I am really trying to find a balance with my workout. I am really trying to enjoy lifting weights. Crazy how I can dance hours and hours at a time but when it comes to lifting, push ups , sit ups etc , I want to be done after 10 minutes. I do like that I am exercising different parts of my body.

Make it worth it...Make it count!!

Chandi Schwab

Time seems to be so valuable these days. There is never enough time in a day to accomplish everything we want to. That is why it is important to push ourselves in all that we do. If we give each thing that we do a special effort it can bring great satisfaction. Lately, I have tried to choose areas in my life that I have struggled with that are important, and I have worked on strengthening those areas. It feels so good to accomplish something that has been neglected for so long. Choose something in your life that you have wanted to put effort into but haven't and tackle it! Just do it!!It will pay off!

I also want to address this from a physical standpoint. Try something new with your workouts, maybe something that you have wanted to try but just haven't because you get into a routine that works. Your body will love you for it. It likes a challenge and will repay you for it through how you will feel. For example, I ran 5 miles on the treadmill today and in the middle I decided set the incline high and walk quickly for 10 minutes and then go back to my run. Just throwing that in there was great! I felt the burn the whole way through. There are so many ways you can switch it up or try new physical activities. Push yourself!If you are going to make the time to work out...Make it worth it!

Quote of the day

Scott Schwab:

The quote for today comes from a great book by Og Mandino. His book entitled The Greatest Salesman In The World, has some wonderful advice for anyone regardless of whether your profession is in sales. I thought that I would pass on four today and four next Sunday. Whether you are a stay at home mom, a businessman, or just a normal person just making it by, the advice is solid for all. They come in the form of a scroll and they are the secrets that the greatest people will follow to have success in whatever they pursue. I would definitely recommend the book, and here are a couple of points that might wet the pallet.

Scroll 1

I will greet each day with love in my heart.

-Find ways to applaud others efforts daily

-Show people that you care

Scroll 2

I will persist until I succeed.

-Never complain

-I will bend the law of averages to my good

-Every "No" gets me closer to a yes

Scroll 3

I am natures greatest miracle

-Be proud of who you are

-Be creative with your work

-Be confident in yourself

-I am rare and there is value in all rarity; therefore I am valuable

Scroll 4

I will live this day as if it is my last

-I will not waste time

-Do not mourn yesterdays misfortunes

-Day dream about tomorrow's good luck

10 Ways to Tip the Scale in the Right Direction

Chandi Schwab

I read an article off of Women's Fitness.net. The Top 10 ways to tip the scale in your favor.I liked it, so I summarized it here for you and added some of my own words. Give it a good read because there are some great pointers. I know that I ran into some that I haven't thought about and want to implement into my life. Remember not to get obsessed with what the scale says. Just think of these as a ways to help you form a better lifestyle.Good luck!!
1)Consider calories:For every 3,500 “unused” calories that you consume, you gain 1 pound. On the other hand, if you cut your calorie intake by 100 calories a day, you can lose 10 pounds over the course of a year- even if you make no other changes in your eating habits.
2)Keep those carbs coming: Research has shown that people who achieve and maintain a healthy weight consume an abundance of complex carbohydrates. Stick with whole grains, fruits and vegetables. They’re virtually fat-free, they contain a lot of nutrients, and they fill you up.
3)Become a fan of fiber:Foods that are high in fiber create a feeling of fullness, so you tend to eat less of them. It’s a good idea to select high-fiber foods as your carbohydrates, you’ll get more nutrients and avoid dips in blood sugar, which can cause food cravings and hunger pangs.
4)Drown your hunger:When you give your body water, it thinks it has been fed and so stops bugging you for food. In fact, often what you perceive as hunger is really thirst in disguise. To stay well-hydrated and stave off a grumbly stomach, try to drink at least eight eight-ounce glasses of water a day.
5)Go easy on the alcohol: There are more calories in alcoholic beverages than you would think there are. There is also evidence that alcohol interferes with your body’s fat burning process, which makes it harder to lose weight. Try to limit alcohol intake. Better yet eliminate it completely.
6)Mind your mealtimes: Skipping meals can be hazardous to your waistline. Besides leaving you famished and vulnerable to overeating, it also slows down your metabolism. In fact, research has shown that people who bypass breakfast burn about 5 percent fewer calories than people who eat at least three meals a day.
7)Divide and conquer: Instead of sticking with the standard three squares, make the switch to mini meals- five or six small meals spread over the course of a day. You avoid taking in too many calories in one sitting. This is important, because your body can use only a certain number of calories at a time to function.
8)Linger over dinner:When you eat something, your brain does not get the message for about 20 minutes, this delay means that you can get full before you actually feel full. Taking the time to savor every morsel of your meal can prevent you from overeating.
9)Know the source: Be careful to distinguish between hunger and appetite. Hunger is driven by a genuine physical need for food. Appetite, on the other hand, often grows from your emotions. Weight–loss experts call it head hunger: You eat because you want to, not because you have to.
10)Choose foods that Satisfy:Researchers at the University of Sydney in Australia put together a list of “bargain foods” that, calorie for calorie, have the greatest potential to satisfy your hunger. The highest-scoring-food? The baked potato. It gives you the most bang for your caloric buck, filling you up faster and on fewer calories than any other food tested. Rounding out the top five are fish, oatmeal, oranges, and apples. At the bottom of the barrel are: croissants, cake, doughnuts, candy bars, and peanuts.

Hope this is helpful!!!

Krissy Fizer (8 week challenger)

I recently had my 3rd baby which is a bundle of joy, but gaining 65 pounds is not exactly joyous! When I think about losing 65 pounds I tend to get very overwhelmed. That is why this 8 week challenge is perfect for me. Taking it 8 weeks at a time is how I am doing this, alot less overwhelming. I have gained and lost this much weight twice before so I am becoming pretty familiar to this routine.

This is what I do:
I work out 4-6 times a week, usually 1 - 2 hours a day. I have a gym membership with unlimited daycare. So putting my kids in the daycare is fun for me and them! It gets us out of the house. My favorite classes are step, bootcamp, muscle pump, and spinning. I do 3 - 4 classes a week which are an hour long .If you haven't done any of those classes I highly recommend them. I typically do those classes in the morning. Then in the evening I bust out my p90x for an awesome, butt kicking workout at home. I only do that about 2 - 3 times a week ,so I need to get better at making that my daily routine. If I am not at a gym class in the morning I am running either outside or on the treadmill. Right now I can run up to 5 miles before I feel like I am completely DONE. My speed is nowhere near what I want it to be but that will come in time. Running is a passion of mine, such a great stress reliever. That about sums up my excersize routine.

Now onto the nutrition part of all of this. I must say that this is more a challenge to me than working out. I love Carbs! What I have been doing is eat 3 healthy meals that are about 300 calories each. I am a huge fan of lean cuisines. Quick and easy, my kind of meal! Then I try to eat 2-3 small snacks such as string cheese, yogurt, or fruit. 1200 calories is what I aim for in a day. On top of that I drink lots of water. On Sundays I give myself a "free day". It keeps me from getting drained from all this dieting..

I love this 8 week challenge. It keeps me motivated and excited to see my results. My goal in this 8 challenge is to push myself as far as I can go.Unfortunately, losing 65 pounds is not gonna happen in 8 weeks. Wouldn't that be sweet! So I will continue this challenge for as long as it takes me to lose my weight!

Sam Woods (8 week challenger)

My name is Sam and I'm a long-time friend of the good folks at Mixers. I've been asked to give an update on my 8 week challenge results so I'll get right to it:
This 8 week challenge could not have come at a WORSE time! For one, I used to be one of three HR generalists who supported the manufacturing plant that I work at. Since this challenge started, both colleagues have gone out on maternity leave. To top it off, my wife has been bed ridden for 9 of the last 12 weeks with severe morning sickness (there has obviously been an epidemic of fertility in my neck of the woods) and I've been playing mom and dad to two little girls while my wife struggles to keep down a swig of water.
But this 8 week challenge has taught me something: life is always going to happen. If a healthy diet and exercise isn't as much a part of our routine as breathing is, it just isn't going to happen consistently.
So, despite some missed workouts and an enduring love affair with Oreos and Peanut Butter M&Ms, I'm proud to say that to date, I'm 7 pounds lighter than I was 4 weeks ago. I'm feeling pretty good. I have 3 key races picked out this year (triathlons) and my goal is to set PRs in Sprint and Olympic distances. I am banking on this 8 week challenge to catapult me into the season lighter and quicker than ever before.
I'm having fun downloading all my rides and runs at http://www.trainingpeaks.com/ from my favorite new gadget, the Garmin 305 Forerunner. A great tool for anyone who gets a kick out of seeing their sweat and pain converted into neat little graphs.
Keep fighting the good fight, all you 8 week warriors! Looking forward to hearing about some of your adventures.
Sam

Lindy Ellsworth (8 week challenger)

This is my first eight week challenge and I love it. I have enjoyed it because it keeps me motivated. I currently workout 5-6 times each week. I do a variety of workouts. Because I'm a stay at home mom, as I'm sure many can relate to, I have to do many workouts at home. I do a lot of home video workouts that include P90X or The Biggest Loser (Last Chance Workout). Both are great and kick my butt immensely, but I feel oh so good when I'm done. One thing I love about The Biggest Loser workout with Jillian is her circuit training, she mixes cardio with strength training. I do home videos 3 times a week, and the the other 3 days I either go running, or do the elyptical. At the beginning of this eight week challenge I could only run about 1 - 1 1/2 miles, but now I'm feeling comfortable with 2 1/2 miles. I'm also improving on my time, which is awesome. So onto the nutrition side of things, I feel I'm a lot more aware of what is going into my body. I have made simple changes when shopping at the grocery store. First and foremost I read the nutrition labels to make sure it is a food I should eat. For example, the bread I purchase is now 100% whole wheat instead of whats on sale. I'm sure you get the picture. I used to be a fanatic about weighing myself several times a day. Don't get me wrong, I still weigh myself, but only a couple times a week. I do not let the scale determine my mood anymore. Chandi had mentioned in a previous post to maybe pay more attention to how your clothes fit. So for this eight week challenge I have done just that. A couple months ago while shopping I found some jeans that I absolutely loved. Two weeks ago I went shopping again to purchase another pair because I needed a smaller size, yeah!!! To sum my thoughts up I have thoroughly enjoyed my first eight week challenge and encourage anyone to give it a try. Have a great day!

Halfway there!!!

Hello everybody. We are halfway through our 8 week challenge right about now. How is everyone doing?? I thought for sure that these last 4 weeks would yield some great results for me. Oddly enough I didn't improve as much as I thought I would. I've come to the conclusion that I have finally reached a plateau in my quest for fat loss. If any of you have just seemed to hit a wall try switching up your routine. Chances are our bodies have become used to the regiments we have been putting them through. In order to break through it is very very important to shock your body. Start doing exercises that you don't normally do. Swim Swim Swim! I can't say enough good things about swimming. If you're looking for a great full body workout swim 30 minutes a day. LEGS LEGS LEGS! If you haven't been doing a whole lot of leg workouts I urge you to. Your legs are the largest muscle group in your body. When the legs are worked out/stressed your body releases anabolic (muscle building) hormones that will decrease body fat and increase muscle. If you're usually a normal straight bar bell bench press person switch it to dumbells for the last 4 weeks. If you're used to doing a lot of cable work switch to free weights. Pick one specific body part that you would like to improve and just hammer away. Also, I will now be staying away from frozen meats. Lots of frozen meat contains large amounts of sodium. Sodium = water retention. Try going to the store and buying fresh meat THEN freezing it yourself. You will not only have better tasting meat but it won't cause you to retain nearly as much water. If you still haven't tried taking a pre-workout creatine I urge you to! It will change the way you workout forever. Longer, more intense workouts = better lean muscle gains. If you're sick and tired of just showing up to the gym and putting in your 60 minutes ( half effort ) then I really do suggest you try a creatine supplement. Not only will you become more motivated but you will also increase your strength and stamina. Hope all goes well for you brave 8 week challengers. Good luck on the final stretch and I hope to see great after pictures.

Thoughts and a recipe worth making

Scott Schwab:
The mini clock was the culprit of why we have not been able to view the blog. It is a time release java script that redirects where people are sent. We have made the necessary adjustments and should be all good going forward.

I saw a good friend today in Costco and she had informed me that she and her husband are doing p90x. With that said she commented that she was on her way to go and get the protein powder that you would find in Costco. Costco has entered the distribution game and can keep the prices lower of the products they carry. They carry EAS brand products which are good, but not the best. I personally believe that the best product they carry is muscle milk. However unless you can take on the extra calories and fat, I would stay away from the stuff. When encouraging people to get protein and start supplementing we should have done so with a preface that all proteins are not created equal. Even the vitamins we take have advantages and disadvantages. The most sure thing I can tell you is to do your research. Research will always benefit those who do it. Another source is the website. The products we carry are those that haven proven results and benefits that can be tracked and monitored. If you have any questions, you do not need to take our word for it. Go to http://www.mixersnutrition.com/. That will give you information on any product that you would want to take. Our business partner on the supplement side has been in the supplement business for over 7 years and has great experience with not only the brands that will be the best for you, but the chemistry behind it, the nutritional values associated, and personalizing a routine. He is a personal trainer and has put on different boot camps and speed camps as well as consult with clients on different levels. If you do plan on taking something do the research and if you would like tell us and we can help with the research as well. That way you have differing opinions and facts to accompany your decision. Here is a great recipe for anyone looking to have a healthy meal with the family.

Turkey Sausage Calzones
(Makes two Large Calzones)
Ingredients for Dough: 1 Cup warm water, 1 packet active dry yeast, 1 teaspoon olive oil, 1 teaspoon salt, 2 and a half cups all purpose flour, non stick cooking spray.

Ingredients for the filling: 2 teaspoons olive oil(divided), 1 pound hot Italian turkey sausage, casing removed and crumbled(and or other favorite meats), 2 teaspoons dried oregano, 2 teaspoons dried basil, 1/4 teaspoon ground black pepper, 1 cup tomato sauce(canned or jarred),6 ounces grated mozzarella(and or other favorite cheeses), 1 tablespoon grated Parmesan cheese.

1. To make the dough, place warm water in a large bowl and sprinkle in yeast. Let stand 5 /min.
2. Add olive oil and salt. Add 2 cups of flour and mix until a manageable dough forms, adding remaining flour if necessary. using the dough hook attachment on your mixer(or your hands) Knead 2 min.( or 5 min. if by hand), until dough is smooth and elastic. Place dough in a large bowl that has been coated with a no-stick cooking spray and turn to coat all sides. Cover with a dish towel and let it rise in a warm place, free from draft, until doubled in bulk, about 1 hour.
3. Meanwhile, to make the filling, heat one teaspoon of the oil in a large non-stick skillet over medium heat. Add the meat and saute until browned and cooked through, breaking up the meat as it cooks. Add oregano, basil, and pepper and mix well. Add tomato sauce and simmer 10 min. Remove from heat and set aside until ready to use.
4. Preheat oven to 500 degrees F.
5.Punch dough down with your fist and divide in half. Transfer each half to a lightly floured surface and roll into two 10 in. circles. Divide sausage filling in half and spoon onto the center of each circle. Spread mixture out, to within one inch of the edge. Divide mozzarella in half and arrange over sausage mixture. Lift one side of dough and fold over so that it meets the other side, forming a half moon. Pinch the edges together to seal. Than cut 3 small slits in the top.
6.Transfer calzones to a large baking sheet that has been coated with cooking spray. Brush the top of the calzones with remaining olive oil, and sprinkle the top with Parmesan cheese.
7.Bake for 15 min. or until puffed up and golden. Let stand 5 min.

Whats going on?

Scott Schwab:
Hey everyone, I don't know if you have been able to get on the blog or not. I know that at least one person has had trouble getting to the blog. It seems to continue to redirect to everything accept mixers nutrition. Sometimes it works, other times it doesn't. We are troubleshooting it now and trying to solve the problem. We want to know if there are others that are having the same problem with getting on the blog and being redirected? It may be the problem with the actual address, which we will work on. Anyway on to writing about something useful. We are in need of every ones mid point post. This is where you talk about what you have done and explore how you could do better. We posted on Friday with a couple of examples of how you could do it, but it really doesn't have to follow any specific course. Send them to Chandi or my email and we can get you posted. Here is one 8 week challenger that has taken on Zumba. Her name is Emily Orr Jensen and she is a good friend from Rexburg.

Emily Orr Jensen:
My eight week challenge.... It's been a really long time since I've been in the habit of exercising. Two kids, a lot of excuses, and about 15 lbs later it's time to get back in shape and feel better about myself. I decided that I'd take things slow, and make sure to stick with it.
I'm working out six days a week. However, I'm very home bound so I've been forced to do video's, which I've never been good at before. They can seem mundane so I'm switching them up a lot, and reminding myself why I'm doing them. That seems to help me push myself a little harder when I start slacking. I do five days a week of strength, abs, and or cardio totaling at least 40 minutes a day, and one day a week doing yoga. I'm also being very conscientious of my posture. This week I was able to get out to my first Zumba dance-aerobics class. It was a really fun hour, and hopefully I'll be able to go back.
Although I have lost three pounds so far and almost an inch to my waist, hips, and butt I have a lot of improving to do. My eating also has a long way to go. I need to make more cuts in the fatty dishes I make for my family and up my intake of fruits and veggies. On the plus side, I am drinking the recommended amount of water each day. There's no sugary snack foods in the house, and we rarely eat out. I'm not sure if this matters but I'm also not eating after 7 pm.
I'm glad for the eight week challenge to get me up and started on the journey to get in shape. I know each week I'll get a little stronger and closer to my goals!

8 week challenge update!!

We are about half way through the 8 week challenge starting next week so we are going to start having our 8 week challengers post and give us an update on how things are going and the goals that they are striving to achieve. We are going to start with Scott and I and then Jessica Taylor for today.

Chandi Schwab

Everything has been going well this time around.My biggest difference has been with taking Hyper Shock which is a creatine and energy booster. I did a post on this supplement at the beginning of the week. I love how much energy it gives me with my workouts.I am interested to see the effects on my body as far as muscle gain. I don't want to get bulky so I have been lifting light weight with lots of reps. I have been going for distance with my running and the Hyper Shock has given me the energy to do it. I am still just trying to get more toned especially in my bum and legs. With eating I am always working on portion control and eating healthily.It is a constant goal of mine to live a healthy lifestyle so that I will have energy and be able to enjoy life!

Scott Schwab

This 8 week challenge has been rough to be honest. I started with hopes of becoming a Ironman athlete, but lets get real, that is not happening yet. I have been seeing some good strides with success, but I am having to change my mind set. I am working more on the mental ability to be happy with cardio. I used to judge my workouts by the time I spent pushing steal. Now I am judging my results on how far I swim, bike, or run. I don't know where I should be at this point so I also will need to consult with someone who is more intelligent. I do like how my body is slimming and I hope that this can continue. I continually have to watch what I eat. I have read articles that swimmers, cyclists, and runners always have to watch the amount of what they eat because they are burning so many calories. I am not where I want to be yet, but being about half way through the challenge, I really look forward to the next 4 weeks. My encouragement to everyone is to keep going. It gets hard and there will be times where you want to quit. You may have already quit, but it is not to late to rededicate yourself and start fresh. Everything worthwhile takes time and dedication. Start small and have satisfaction through small victories.

Jessica Taylor

Start Feb 8th – April 5th
2nd 8 week challenge
Physical
Colon Cleanse – Feb 6th
Eat Every two hours – fist size
Continue with raw food lifestyle – per hallelujah book
On top of my everyday workout at 5 am, sprint run, cardio and dance during the week. My goal this time around would be to tone – that is why I have a picture of my muscle.
Lift M , W , F - experiment with weights
Push ups – 100 each day
Sit ups – 3 sets of 10 – each day
Mind
Read/Study
Take Strengths Finder 2.0 test
Heart / Spirit
Read/Study
http://www.crazylovebook.com/.

Mind over Matter

Chandi Schwab

Lately I have really been trying to control my body strength and endurance through my mind. It is so easy to try and push yourself but result in giving up and coming to the conclusion that it is just too difficult. Before I start a workout I decide what my goal is. I ask myself questions such as...How far? How fast? At what level am I going to push myself to accomplish my goal? After I begin my workout and set out to accomplish my goal I do whatever it takes to get there. When it starts getting really hard I focus on breathing very slowly pushing more air out than I breathe in. This may sound strange but I coach myself through it in my head and think about all of things that inspire me. It always feels so good and worthwhile at the end. Even if I fall short I get a much more effective workout as the result. It is frustrating, but gives me all the more reason to fight harder the next time.This has been so beneficial and helpful for me. Be sure to choose a difficult but reasonable goal so that it is attainable yet a challenge and try this out if you don't do this already. Good luck!!

Chiropractors or not?????

Scott Schwab:

I have had different opinions in life that the body aligns itself naturally and that there is not a lot of need for manual adjustment. I have personally challenged many on the subject of whether or not Chiropractors actually help, or create a continual need that can only be filled by a chiropractor. As a basis to start I must say that I grew up in a home where my dad was a Physical Therapist. Additionally he did not believe in going to the doctor (funny huh). My brother Travis has such a sensitive Achilles heal that if you touch it expect a battle. He broke his ankle when he was younger and my dad said he didn't need to worry about it and just walk it off. I had a similar experience when I broke my wrist skiing back in the days when I would rock out to Wilson Phillips on the way to Kelly Canyon ski resort and it was cool. My point with all of this ranting is that my dad believed firmly that a body can better fix itself then actually going to a doctor. That is not true and was not true in all cases and obviously we were treated when we had severe pain. However; he simply believed that a body could adjust itself to alignment then having someone do that for you. There is a position in the body that your body naturally will get to and align yourself as you are healthy, happy, have good posture, and exercise! There is also a place very close, that a chiropractor can put your body into. However, being close is like horseshoes and hand grenades. This is why we have to go back again and again. To maintain that position, we have to continue to go back to someone who can put us back in position. I know there are many that do not agree and I would love to hear personal experiences and even if you have some facts to back up the reasons to go to a chiropractor. I personally saw a Chiropractor for months, when I did not have access to my dad. Very nice guy and professional. I felt great shortly after the alignment and then a week later the pain was so intense that I had to call him and be re-aligned. Eventually I had to stop going because I could not handle going back and forth. I had been in a serious car accident and separated my number 12 ligament in my neck. I finally talked to my dad and his advice was to build the muscle around the area so that the problem could remedy itself. He said many times this is the problem with visiting a chiropractor because all to often the advice is to keep getting readjusted without the strengthening of key muscles, joints, and ligaments to align the body. Now this is not the case for every chiropractor and in fact there are many who bring in the strength training and other treatments to help with the healing. My advice would be to do research before you get hooked. It is like cracking your knuckles or back. After awhile it is just a habit and it takes a lot of time and even a little discomfort to fix. I used to pop my knuckles incessantly and finally realized my problem when I was 18 and a job interview went hostile because I popped my knuckles..... Anyway let your body do the work it was intended to in most cases. I realize that there are times when the body needs professional help, but lets let our body do all that it can and avoid the problems of sore joints, muscle fatigue, and permanent and even chronic pain created by bodies that aren't strong enough to fix themselves. Exercise is the best anecdote and will provide much of what we seek from medical professionals. Here is an article that I read that was very interesting about Chiropractics.

http://www.quackwatch.org/01QuackeryRelatedTopics/chiroeval.html

Weighing in on Creatine

Scott Schwab:
I wanted to sound in on the creatine discussion and give another point of view. In my experience, I have taken three different types of creatine. Initially I took a serum based creatine that was supposedly great. I found though, that as I took the creatine, my shoulders fell like they were going to pop out of socket (not good). I did not finish the cycle and decided I was better off without it.
One year ago I started to take NO Explode, a popular creatine that has good reviews and boasted great taste. I enjoyed taking the creatine and found that I had very quick results of building muscle. However one thing I did see is that I also put on some extra weight because of the intensity of lifting.
I started on Monday with Hypershock. I have to admit that I was hesitant and put my trust Drew and others that I have consulted with on the subject. My goal for this 8 week challenge and beyond is simply to get into a marathon and triathlon body frame. That will require me to loose a little weight and I have changed my whole regiment. I now swim, bike, and run 3 days a week and lift 2 times in more of a toning fashion.
As I have been training I have been doing either swim, bike, or run for about 45 minutes and being so tired that I stretch and call it a day. Monday though, I was like a dolphin in the water, finishing my 1/2 mile swim in 30 minutes. I then felt crazy and moved onto the bike. I found that I was like Lance Armstrong, yet not as charming and oh yeah, as good. However I am happy to report that I rode 12 miles in 31 minutes. Finally I thought, I am on a role, I may as well try and run. I ran 1.2 miles and ran out of time at the gym. My goal in training will be to do the entire sprint triathlon in the gym in an hour and 30 minutes.
I have not had this kind of energy for quite some time and feel that it was a result of training and in a big way the creatine. I have researched and found that many triathletes, cyclists, and even runners take creatine. Obviously they are not looking to bulk. The best part of the creatine was how I felt today. I lifted today and was able to return today as strong as yesterday, without the intense soreness.
I will continue to monitor this and fill you in as I go. At this point in my life, workouts, and training; it is a breath of fresh air. The energy is great and I feel motivated to go to the gym and see what I can accomplish. Thank you to whomever posted those links on yesterdays post. It was a good look into the issue from others eyes. I also wanted to post a link to the most motivational story I have seen or heard about in years. If you have not seen this, pass it on. It makes me cry every time I see it.
http://www.youtube.com/watch#playnext=1&playnext_from=TL&videos=nbiENYN2ZTs&v=cxqe77-Am3w

You have got to try this!!!

Chandi Schwab

Most of you know that Mixers Nutrition is the name of our business and that we promote a healthy lifestyle aided with supplements. I have shared with you how supplements have changed my life, and I discovered a new one today that I want to share. I have Taken Whey Protein and Fiber with enzymes for quite awhile now, both which I absolutely love! I put them in a yummy smoothie every day. Yesterday Scott showed me a product called Hyper Shock by Myogenix (the same line that we use for our other supplements) and he told me that I should try it. I immediately responded with"Women can take that too?" He said "Of course! It is a great supplement for energy while you work out."

Today was a magic day! I mixed one scoop of it in my water bottle and drank it on our way to the gym. Holy Cow!!! Today was the best work out I have ever had. My energy was through the roof and I felt like I could just keep going. I am sure I will be pretty sore tomorrow. Often times women shy away from the word creatine because we think of bulking up, but if we aren't lifting extreme amounts of weight that is not going to happen. Hyper Shock creates high energy with a natural form of caffeine called Casein. It provides 8 hrs of energy, strength, mind and muscle connection, and focus. This is a product I highly recommend after just one use. I still feel full of energy!

Remember this...It is more important to focus on how you feel rather than how you look. If that is your main purpose for living a healthy lifestyle and working out then you will be pleased with the results with how you look as well!Keep up the great work!