Muscle confusion

Scott Schwab

Now here is a workout that is sure to get things switched up for you. It is something that a group of us have made up to try and emulate the 300 workout. How you will start is get 15-20 pound weights and put them on the ground. Your goal is to crawl with these in your hands. As you take a crawl with each hand you will go up on your side and take the weight and raise it to the sky. Do the same thing with the other arm, and finish the crawl, where you will repeat this process 10 times for each arm. After this exercise you will take a partner and do vertical push ups. One person will do a hand stand and the other person will hold the ankles of the person in the vertical push up and assist them to complete 10 push ups. Its great for both participants because doing the 10 vertical push ups is very difficult, and for the person holding the others ankles it is like a pull up. Each person will do the 10 push-ups in the cycle for 4 sets. The next workout is to add in something that you enjoy. The next two exercises are whatever you would like to do. We chose the bench today. Which should be 75% of your max. 10 reps and again cycled into the 4 sets. The last workout is a simple curl with a twist. We will take a curl and slow it down as much as possible. Once you have the curl at its most vertical point you can turn the weights so your palms are facing out. At this point you will lift the weights above your head as far as you can. Remember it is not speed that makes this exercise great. It is slowly pushing those muscles to action. Once you reach the most vertical position, come down the same way and turn the weights to finish the curl, slowly taking the weights back to the beginning position. This will be done 10 reps and 4 sets. Effectively make your way through each of these four, or any other four that you choose. Make sure that you try the first two workouts in this exercise. Work on decreasing your time in getting through all of the exercises. I can promise you that you will be sweating profusely by the end of the workout. As always finish with some abs. I would say if you want to try something new, get a free standing bench, grab some dumbbells and lay horizontal on the bench. At this point you will take the dumbbells vertical above your head, put them together and with legs elevated at 45 degree angle; you will take the dumbbells down to be above your head horizontally to line up with the rest of your body and repeat 4 times. This is a great workout for the entire body and I can tell you that you will feel the burn. Good luck and have a great weekend. Give me some feedback on this workout.

Brick Training

Scott Schwab:

Today I wanted to do a quick post about the value of training with different events. When triathletes train, it if very important for them to get their mental health in a position to keep going. For those looking to be in shape for the event it is called brick training. Just when you think you are done with an event, you run to the next thing. For triathletes that can be from swim to bike, bike to run. For those of us not looking to do a triathlon, brick training is still essential. We are all looking to get in shape. Rather then taking the time of your workout to run on the treadmill and then finish with a stretch; divide your time where you can really push yourself with running and then jump on a bike. Another great suggestion is to lift weights first and get your blood pumping and then jump on a stair stepper, elliptical, or treadmill. The key to this is simply going as hard as you can and establishing new limits. If you can consistently push your body further and higher, your body will adjust and you will be able to raise the bar that much higher.

Brick training applies for any and everyone, depending upon how creative you want to be. I know of some people that will do a cycling class for 45 minutes and then do another 45 minutes running, lifting weights, or even jump in the pool. Not only will this train your mind to accept it and push further. The muscle confusion will really kick in to help you burn more fat and punish the calories that you are burning. Honestly if you can get yourself in the habit with different exercises, you will see more results and burn more fat.

The second element is always calorie intake. With any training regiment you must know what you are eating and balance the intake with what you are burning. I have never been a calorie counter and I never will be. I like the philosophy of having a free day once in a week. That gives you the chance to not get so stressed about never getting to eat the things you enjoy. Also it can be a day to reward yourself. Simply put, eat all things in moderation. It is important to eat regularly so your body has fuel, and also eat small portions so your stomach naturally shrinks. It is the huge meals every 4-5 hours that kills people. Your body is constantly going back and forth between starvation mode and stuffing yourself. Eat every 2-3 hours for best results and try and get into the habit of balance and nutrition.

Facing your Giants

Scott Schwab:

Life has a great way of giving you experiences that really are daunting. Today was that day for me. Personally I was excited to do the Olympic Triathlon, knowing that it would be a good challenge and something that would push me further and really establish my limits. It was great to have my buddy Sam Woods as a motivation for the race. Although my training regiment was not what I wanted, rarely life presents you with a perfect situation. Subconsciously, I thought that at least I would improve on my time from when I ran it to start the 8 week challenge.

Today was a very humbling day, a day that I was able to see who I am, and still have the opportunity to do something I enjoy. Facing your Giants, will always give you a chance to grow and learn. Too often when difficulty comes, we get into a mind frame that we should not put ourselves through pain, difficulty, and possibly embarrassment. How will we ever grow if we do not push our limits? Facing your Giants, whatever they may be, is pushing your limits. This may be with food, it may be with work and a job, or it could be exercise. Life is to short to just do everything within the limits that our minds set. Be surprised, have the experience that you can only have when you obtain a goal, desire, or a dream. Do not let yourself have the temporary and false satisfaction that one gets from letting up or quiting. Push through your inhibition and create a new you. That is what it is going to take if we want to have success in the areas that we face Giants. You may be good going in, but when you finish you will be better, more seasoned, and be able to face life from the best perspective that you ever have.

I did not win the race, in fact I was one of the last ones to cross the finish line. I did not beat Sam and in fact he beat me by 32 minutes. To make matters more interesting, the award show was interrupted by yours truly coming in when most everyone was done. It also didn't help that I tripped on the timing mats in front of everyone. Very humiliating, and I will have to do some further investigation tomorrow to see if I actually pulled my hamstring or if it was all the blood rushing to my face for the red effect. However hard, embarrassing, even uncomfortable; I left better, I accomplished something that I hadn't done before and I finished without quiting. Next time I will have to train harder and push further, but the most important thing is that there will be a next time and there is a great opportunity for improvement and development.

Eating for Life Chart

Chandi Schwab

This comes from the body for life book and is a great guideline to follow when you don't know where to start or what to put on your grocery list. Just choose a portion (which is the size of your fist) from the protein and Carb column to make a meal. Add a serving of veggies to atleast 2 of your meals. this plan has you eating 6 meals a day but you can also substitute smoothies with protein in them and count that as a meal.

Proteins Carbohydrates Vegetables

Chicken Breast Baked Potato Broccoli

Turkey Breast Sweet Potato Asparagus

Lean Ground Beef Yam Lettuce

Swordfish Squash Carrots

Orange Roughy Pumpkin Cauliflower

Haddock Steamed Brown Rice Green Peppers

Salmon Steamed Wild Rice Green Beans

Tuna Whole Wheat Pasta Mushrooms

Crab Oatmeal Spinach

Lobster Beans Peas

Shrimp Barley Tomato

Top Round Steak Corn Brussels Sprouts

Sirloin Steak Strawberries Artichoke

Lean Ground Beef Melon Cabbage

Buffalo Apple Celery

Lean Ham Orange Zucchini

Eggs Fat-Free yogurt Cucumber

Low-fat cottage Cheese Whole Wheat Bread Onion

I also wanted to share with you some pointers on choosing healthy Fats VS Unhealthy. Saturated Fats are the bad Fats and Unsaturated are good. the rule of thumb is that if it is a solid at room temperature then it is no good. Palm oil and coconut oil are also bad news.

Good fats include safflower oil, sesame oil, canola oil,and the fat found in avocados. Just a tbs a day can provide your body with the fattty acids it needs, which can actually help your body burn unwanted fat more efficiently. Fish, especially salmon is a great way to get your fatty acids in.

"Cause im down to my last"

Scott Schwab:

Apologies for the lack of posts coming in, but the best advice we can give on days that something new and exciting isn't posted, look back through the older posts and create a rerun, like the good ole days with saved by the bell. Anyway so with all the craziness of moving, traveling, and not having sufficient Internet, we apologize. We still do hear from many of you by email or some other way and encourage any of you that are doing the 8 week challenge to start preparing for the results. This week and next is all we have, so lets hunker down and get serious. We do still need to get products to Krissy, so let us know what you would like. Also Zach we do need to get you what you requested. T-shirts are made, I just need to have them sent from Drew in AZ. They are bright Lime Green and they have been a hit down in the AZ sun. I was going to make a black and white version, so let me know if you would rather have that. Remember 1 male and 1 female will win their choice of product and a T-shirt.

The reason we give the supplements is we want everyone to have the chance to try them. The directions on the supplements can sometimes throw people for a loop. If you need any help, please let us know. Additionally, if you can avoid it, get your supplements from a place that carries a variety and quality. Anything that you can get in a box store is not going to be the highest quality. I am sure you know that and may not care, however, realize that you are looking for results and you will get what you pay for. The one exception that I have seen is Muscle Milk is a decent product and I know you can get that from Costco. Vitamin world is good, as well as there are many online stores available, including http://www.mixersnutrition.com/. I thought I would throw in a plug, but lets get to business.

Supplements:

The reason for taking supplements are far reaching. I do want to list a couple that may be of interest to you as you seek a more healthier you.

Increased Energy

Better circulation

Weight loss

Muscle growth

Fat Loss

Increased focus

Proven Results

Effective workouts

Better Exercise sessions

Basically, if you have a goal to obtain health or fitness, it should include an active lifestyle, consistency, healthy eating, and supplements. I can promise you that there are healthy and safe supplements that are not meant to have you look like a brick house, or put on mass or size. My biggest suggestion is that you come up with a goal for yourself and talk to a doctor, physician, trainer, or do your own research. We have seen some great results from people who are willing to try supplements and many of you can attest to this. I can, I have seen more results with supplements then without. I do the research and then take the products that can help me obtain my goals. If you have any questions or need any help don't hesitate to ask. We may not know the answer, but we can easily find it for you. Lets toast our glass of water to a great last week and a half. Thank you for all your support.

Pursuit of Happiness

Scott Schwab

There are many things in our lives that provide happiness and joy. It is important in our lives to distinguish between what is lasting and what is temporary. One persons happiness is not the same as another. This is why I will not spend a lot of time talking about all the things that make me happy personally. One thing I can tell you is that finding what makes you happy will be the difference maker of a full, sustained life and an incomplete life. One thing that we have continued to speak about is doing things in life that naturally make a person happy. Furthermore, there is something that many of us need and possibly take for granted. Friends and lasting relationships is one way that creates happiness and joy. I have realized that in the last little while that you are on a course through life either happy or sad, that is either productive and climbing or not. By having great people around you, a person is able to feel better about themselves and accomplish more in your life. Remember, you become the average of the people that you spend the most time with. Even more interesting is that by taking the people that you hang out with most, you will have a similar financial blueprint. If you want more out of life, look at yourself first and then at your friends. It is very hard to push others up, but it does work in many instances to pull others up. It is apparent that the person must make the decision. If you are not getting all that you would like out of life, take the time to evaluate and then make a decision to place yourself around the people that you would like to be like. I promise that you will be more happy and achieve more in life. How this relates to the health side is simply this; happy people get more out of life in all ways. Happiness is a choice and a great decision to make now, despite what may be looming and swirling in our society and economy.

The benefits of supplements

Chandi Schwab:
Protein is an important nutrient needed by everyone on a daily basis. It is made up of essential and non-essential amino acids, which are the "building blocks" for healthy bodies. Protein has a number of different roles in the body including the following:
1)repair body cells
2)build and repair muscles and bones
3)provides a source of energy
4)control in many of the processes related to the bodies metabolism.
5)Strenthens your nails and makes your hair
Whey protein is a very high quality complete protein with rich amounts of all of the essential amino acids. Whey Protein Isolate is the purest form of protein, which is why it is absorbed so quickly and efficiently into the body. This is why it is often the cornerstone of a nutritious lifestyle. You will find that there are 2 main kinds of protein supplements sold today whey protein concentrate and whey protein isolate. Whey protein isolate is the better choice. It contains 90% or more protein and very little fat, if any. Adding whey protein to your healthy lifestyle is a great way to jump start the weight loss phase of your program. Studies have shown that individuals that combine diets with whey protein and exercise have more lean muscle tissue and lose more body fat. It also helps you manage your weight because you can replace a meal with a shake and feel satisfied faster and longer. If you haven't tried whey protein before, I recommend you give it a try. You will find that you have more energy; and for you women out there you will notice a smoother more toned body. We love making protein shakes! We have them every day when we get done working out. It is a great way to start our day. Try it!! We have posted quite a few smoothie recipes that you cancheck out!

For all the ladies

Scott Schwab:

Here is a post dedicated to the lady readers. I was reading through a fitness magazine and found some great articles of helpful hints. One of the hints was to the women of our lives. If you have never picked up one of these magazines it is a great idea, plus it is a better pick in my mind from the magazines that stalk the superstars.

Change your style:

89% of women skimp on fruits and vegetables

This is why it is so helpful to start your day with a smoothie. In this way you will be having your fruits and if you through in broccoli or spinach, you get your vegetable serving as well. Don't fool yourself, Jamba juice smoothies are not where it is at. Make your own smoothies and live better without all of the sugars. Our bodies do not know what to do with the processed sugars, preservatives, additives, and color extracts. So it sits and gathers bacteria in our body. Sugar is the worst if you ever have some time read this article about sugar; it may make you think twice.

http://www.healingdaily.com/detoxification-diet/sugar.htm

Change your life:

The majority of women also are deficient in the daily requirements for important nutrients like calcium, magnesium, folic acid, and Vitamin E.

In short these are many of the things that you will find in supplements and a daily vitamin. All of us should be taking some type of daily vitamin. You can ask a doctor what might be right specifically for you, however, usually what they will tell you is anything over the counter works. My suggestion is that you find something that includes all of these nutrients.

How to Stretch and the Benefits of Stretching

Chandi Schwab

Stretching has so many benefits. Just start a program of stretching, and you’ll soon notice many of them. I have researched the benefits of stretching and also the proper way to stretch below.Check it out!

Benefits

*Relief from pain
*Increased energy levels
*Increased flexibility
*Better range of motion of the joints
*Greater circulation of blood to various parts of the body
*Relaxation and stress relief
*Enhanced muscular coordination
*Improved posture
*Greater sense of well-being

How to Stretch

1)Safety first- If you have had injuries, surgeries or have health concerns, consult with your health care provider about how to modify the stretches.
Breathe slowly and deeply and pay attention to your breathing; this helps keep you relaxed. Stay aware of your body; this will help keep you from being caught up in thoughts.
2)Don’t bounce-You can injure yourself this way.
Move slowly in and out of the stretches. Moving slowly helps prevent injury and allows to body to relax.
3)Pay attention to your body- Your body will tell you how far you can go. You should stretch until you begin to feel some resistance. Stop, and count your breaths, and you will probably find that you naturally relax further into the stretch.
4)Relax into the stretches-Muscles elongate naturally as they relax. If you notice some tension or “holding” in the muscles during a stretch, slowly let it go. You may find that as you relax into the stretch, you find yourself stretching even further.
5)Hold each stretch for about 30 seconds. It has been found that holding a stretch for 25-35 seconds gives optimal results. Rather than count the seconds, you can time your breathing to find out how many relaxed breaths you take in 30 seconds. Then you can time your stretches by counting your breaths.
What is important is for the muscle to experience movement and to be stretched - not how far you go! If you are following stretches outlined in a book, for example, simply move in the direction of the stretch - you don’t have to move into any certain position to get the benefit of the stretch.
Modify the stretches to suit your needs. If you are using specific stretches described in a book or program, you can modify the stretches to suit your body for safety and comfort.
Stretching should be pleasurable! If you are not enjoying the stretching, you may be trying too hard or straining to achieve a certain result.
Spend just 15 to 20 minutes of stretching a day to experience these beneficial effects. Most experts do NOT recommend stretching before exercise because your muscles are not properly warmed up yet. Instead, stretch right after a warm-up exercise, (such as walking briskly for five minutes or doing some jumping jacks) and also after your workout.At this time, your muscles are warm and more elastic, and stretching increases your flexibility and maximizes the range of motion around your joints. You should stretch all the major muscle groups that you used during your workout.If you are curious about stretching during your workout; the rule of thumb is, if you feel tight go ahead and do a gentle stretch, then get back to your workout.

*Stay tuned and we will share some awesome stretches for you to try at home.For now practice the basics that you have known since grade school and incorporate the helpful hints that are listed above.

Get your rear in Gear!!

Chandi Schwab
It is not always easy to get to the gym, and everyone has different circumstances. But there are no excuses to skip your workouts when there are things that can be done at home or anywhere for that matter. Here are some workout ideas that will give that extra lift in your buns, tone in your legs, and say good Bye to saddlebags. Check out!!!
Go for a Run
It is best if you warm your muscles up with a nice run outside. Go the distance of your choice but push it hard!!!
Regular Lunges
We have done a post on the proper way to do lunges if you want to look that up but start with 20 regular walking lunges. I like to do all of this outside after my runs.
Lunges with back leg lift
You do the same walking lunges but after each side you lift your back leg up in the air and extended and then bring it forward to start the next lunge. (start with another 20)
Lunges with forward leg lift
This is done the same way. While doing a regular walking lunge swing your back leg forward and extend it out in front of you just before you step down on it to do your next lunge.(start with 20)
Switch lunge
This is if you want to get brave, I definitely recommend it though. This is where you combine all 3. So you do your regular lunges and then then bring your back leg up extended behind you and then slowly swing it forward to extend in front of you, then slowly place it down on the ground into you next lunge.(20 time)
FEEL THE BURN!!!!
Side Lunges
My sister taught me these ones and they are hard but work great! Pick a side. Stand straight and do a walking lunge to the side kind of like a half squat. do 10 on each side.
High knees in place
These are great!You just run in place bringing your knees to your chest and pushing of the floor each time your foot hits the ground. Start with 20 counting each time your right knee comes up.
Squats
get a dumbbell or a large can of canned food and get in squatting position holding canned food with your hands between your legs. Make sure your legs are parallel with your shoulders ad sit into each squat.
Run stairs
Find a set of stairs whether they be inside or out and run them into the ground. This will definitely get rid of cottage cheese.
Quick Lunge Switch
These are done in place. You jump into the lunge and switch right into the other side.(10 each side)
Squat jumper
This is the same sort of thing. You jump into squatting position, stand up and then back into the squat. (10 times)
These are all great lower body exercises and you just pick and choose what works best for you. You can do all of them or not. And do as many as you want that help you feel like you are getting a good workout. Good luck!!

Sleep Apnea

Scott Schwab:
Many people today are having issues with having a good night sleep. There are a host of things that it can be, including; your mattress, stress, external noise, restlessness, location, diet, and exercise. The last couple are where we need to start.
Diet:
One thing that we should pay attention to is the labels when we are eating foods. They will tell us about a couple of things that we should avoid at all costs. High fructose corn syrup, coloring, additives, enhancements. Our bodies cannot digest many of these man made products. Perhaps worst of all is the processed foods that many of us eat. Our bodies do not know what or how to digest these foods and many times our bodies will simulate the storing of these things into fat. Or another scenario is that they sit in our bodies and wait to be ejected if you know what I mean. Sugar that sits can make us nauseated, sick, and dependant. The best case scenario is to avoid it all together. However if we cannot, make sure that you are drinking plenty of water to help eliminate the toxins in the body.
Exercise:
Having an exercise routine is a wonderful thing. Not only will you release endorphins, but the release of endorphins will encourage the body to naturally refuel. Our bodies know that the refueling happens when we rest. Especially when we are in REM. As we work our bodies the natural cycle is to rest at a certain point. We confuse our bodies and schedule when we spend a lot of time sitting around, watching TV, or living a sedentary lives. In short our bodies desire to be worked. They desire the benefits that come through hard work and dedication. With exercise comes the deep benefits that are noticed through mental health.

Break through for Muscle growth

Scott Schwab:
Many people ask what is the best way to work your muscles. I found an article that I think could really help and benefit us all. The greatest benefit to muscles is having contraction. Doing lifts on the surfaces that are unstable helps muscles contract 50 times per second. Work smaller muscle groups first and then progress towards large muscle groups; that way the body produces less lactic acid, and you have better workouts. Here are some examples of some of the best workouts that will contract your muscles most effectively.
-Exercise ball push ups
-Pull ups with short interval bursts
-Sit ups with a weighted plate on your chest or dumbbells in hand
-Multi-level push ups.
Any exercise that will require your muscles to physically shake as you complete the exercise is monumental. Many trainers will have their customers go to failure or burn out for that very purpose. So find the workouts that you do the most and then take it to the max.

Get Active!!

Chandi Schwab
I am sure this is something you hear and read about quite often when it comes to being healthy. I don't mind reiterating it though because of its importance. There are so many ways to be active in our lives we just need to make the conscious effort.
It is important to be active every day. because our hectic life doesn't always permit us the time or schedule to fit in a normal workout, We don't need to automatically write those days off and make them a"Lazy Day". We can still find ways to be active. Here are some fun examples...

*Take your kids to the park.(Or your Dog) While you watch them play do some lunges, push-ups, sit-ups, etc. (Or run around with them. They have plenty of energy)

*Add an extra kick to your step. Walk a little faster everywhere you go.

*Always take the stairs. If you are running late, Run the stairs. It will probably be faster anyway.

*While watching t.v. or the news it is a perfect time to throw in (push- ups, crunches, lunges, squats, Jumping Jacks)

*If you have stairs at home or at your complex run them. This is a great workout .Do as many as time permits or until you just can't go any longer. (Great way to firm up your rear)

*Always return your shopping cart to the store or their specified cages .It is the polite thing to do anyway.

*Go for a quick jog around the neighborhood. Throw in a couple sprints to get your heart rate going.

*Yard Work!! Mow your lawn, pull your weeds, and any other little extras to make you yard look nice.

*Housework is not always appealing, but a great way to burn calories!

*STRETCH!!!There are many opportunities to stretch. That is another good one to do when the T.V. is on.

***Here is a bonus tip...Try replacing every liquid that you take into your body with water. Do it for a week and see how you feel!!You will be amazed by the difference.

The most important thing to remember is to have fitness on your mind. Try to be active where you can and you will live a much happier life. I believe that if we feel good about ourselves and the efforts we are making, we will always strive to be better because we are noticing the difference. Hopefully these were some fun ideas that you can try. I would love to get some input! The more ideas the better! Add them to the comment box.

Keeping the focus

Scott Schwab:

I know that each of us have many things in our lives that draw us away from what we actually intend to do. I was traveling for work yesterday and found that I had a task that seemed very much impossible. I had to get an apartment ready for a family that was showing up to work. I had 7 hours, a Kia Rio, and well me. So I started with the light stuff, (lamps, end tables, chairs). Each move was just down the street but approximately 1/4 mile. Progressively the truck that I thought I would have didn't come through and so I turned the Kia Rio into a truck. It was ridiculous trying to hold the mattress on the top of the car as I focused on driving my ridiculously expensive rental. Alas I had everything moved except the bedroom dressers and couch and love seat. The couple showed up, and the wife freaked out because there was coin laundry, rather then a washer and dryer. I tried to make the situation work, but some things just aren't meant to be. So after a day a moving everything, the people showed up and quit. I was mad at first, but then I started laughing so hard that people probably thought I was crazy. Literally, no one around, I wasn't on the phone, just me and my lonesome dove laughing like it was going out of style. I learned a couple of things that I believe that were worth mentioning.

Education:

You can never predict the outcome

Laugh at life's situations, because they are funny

Give all your effort and leave it on the field

Most importantly, BE TRUE TO YOURSELF!

There were a lot of things that I wanted to say or do based on my wasted day, but at the same time, I did what I said I would do and did something that I thought could not happen. With our exercise and specifically the 8 week challenge, we must focus on the inputs and allow the outputs to take care of themselves. Give you best and laugh about life. It will keep you healthy and happier, which will bring more of a sense of joy to your life. Leaving it on the field is a saying I learned from my football days, but it applies today as it did then. If you give your best, there is no room for excuses. When you give you best you can know that you have nothing to be ashamed about and can be satisfied that you did all that you could do. Whatever we do we must have complete focus for that. Balance is important as well; lets not fool ourselves. At the end of the day our focus will determine what we achieved. Keep going strong and learn and laugh at every day life and opportunity.

"Luck is when preparation and opportunity meet".

-Unknown-

More Energy=Better Workouts

Scott Schwab:

Recent research has discovered that the plant chemical quercetin- found in the skins of apples, grapes, red onions and other fruits and vegetables, may improve your workouts as well. Interestingly enough the study took place at the University of South Carolina with 12 untrained volunteers that established a baseline number for the VO2 max(maximal Oxygen uptake). This study was performed on stationary bikes. Half of the group received 500 milligrams of quercetin powder dissolved in a commercial fruit drink for one week, while the other received a placebo. Both tests were repeated on the eighth day and the treatment was reversed. The average ride time to fatigue was 105.7 minutes post quercetin compared to 93.4 placebo.

So the moral of the story is to have your apple a day and keep the doc away as well as have some energy for your workouts. Additionally is has been long associated with reductions in inflammation and as an antioxidant.

Fun Facts of 3:

3 calories are burned per pound of body weight for each mile you swim.

333 calories are burned while riding a stationary bike for 30 minutes

3.4 is the average number of t.v.'s that unsuccessful dieters have at home, compared to the 2.6 who keep better tabs on their own diet.

Don't get Weighed Down

Chandi Schwab

After making leaps and bounds in my workouts last week and feeling great about the progress that I had made, It all came to a screeching halt due to one thing...junk food.

I had a fun filled girls weekend with Scott's family and felt like I had worked so hard that it wouldn't be a big deal if I just ate what I wanted and as much as I wanted. So after 3 days of PF Chang's, Bombay House, Pizza Hut, cupcakes, brownies, and so forth I feel so weighed down. I did my Saturday workout and my Monday workout, and they just weren't the same. Today when I was working out I could really feel it. I went on a five mile run and my time was 6 minutes slower than the last time I ran it, and I was giving it my all.

This goes to show that what you eat effects your workouts greatly. There are certain foods that give you the healthy energy you need to have sustained effective workouts, and cupcakes are definitely not on the list. When you train your body to eat those healthy foods and to appreciate them, it does you no good to backtrack, in fact you will have nothing but adverse effects. I find that when I indulge in one unhealthy thing, that is what I crave over and over again and I can't ever feel satisfied I just get to the point where I feel sick and need to lay around.

the point of this post is to remind us all and motivate us all to stick to our guns and not waver off of our healthy eating. there are so many yummy healthy foods that can really hit the spot. I am not saying cut the junk food completely out, just set a reasonable limit for yourself before you dig in. this will save you a tummy ache and your workouts will be so much more effective! Try to stay away from processed foods those are what will really weigh you down as well as sugary foods.

Here are some quick ideas...

Breakfast Foods

*Oatmeal

*Wheat toast and eggs

*Wheatiies

*Fruit Bowl with lowfat yogurt

*Protein Smoothie

*Whole Wheat english muffin with honey

Lunch Foods

*Whole Wheat Pita with turkey and veggies

*Whole Wheat toast with eggs or tuna

*Chicken salad with lots of veggies and vinagrette dressing

*Whole Wheat PB and Honey Sandwhich

*Protein Smoothie

*Healthy broth based soup

Dinner Foods

*Chicken breast with brown rice

*Veggie filled salads with a protein

*Salmon and Sweet potatoe

*Whole Wheat Spagetti with marinara and ground turkey

Snacks for in between

*Fruits(apple, oranges, strawberries, blueberries, etc...)

*Veggies (Carrots, celery, broccoli, sugar snap peas, etc... dipped in peanut buter or hummus)

*Fat-Free cottage cheese or yogurt

*Whole grain Rice Cakes

*Reduced fat Wheat thins or crackers

*Protein Smoothie