Abs at the Gym

Chandi Schwab

This is a great AB workout if you have access to a gym.

1)First find an AB bench and set it as horizontal as it can go, Grab a 10 lb weight and put it on the little hook. Do 20 sit-ups on it with arms crossed at your chest.Remember to look straight up so your body doesn't hunch. Grab the weight off of the hook. Keeping your shoulders off the bench rotate the weight back and forth to either side. Count each time you do your right side doing between 10 and 20.

2)Keep the bench the way it is and Lie on it the opposite e direction with your hands holding the hook. Bring your knees to your chest then extend your legs straight out doing this 10-20 times slowly. Before touching the ground to 10 inner circles with your legs and then 10 outer circles, then you can lower them and get up.

3)Find the AB machine and put when you put your legs up drop your knees to the side. Do 20 crunches straight up working your obliques. Switch sides and do 20 more. Then with your knees bent and your feet flat at the end of the bench do 20 more. you will feel it in your lower abs.

4)With a dip bar that you can rest your elbows on do 20 leg raises bringing you knees to your chest.

5)You should be feeling the burn. To end the workout do planks. Lie on your stomach, clasp your hands together and support your weight on your elbows. Hold that position for 30-60 seconds.

Feel the burn!!!You will see great results with this workout. Lower the reps or angle if you need to work your way up. I did!

Hamstring Workouts

Chandi Schwab

I realized the other day that I have been neglecting my hamstrings lately and it shows. So I decided to post some hamstring workouts as a reminder for myself and also for those of you that are interested.

Lunges: I just barely posted on lunges so look back to the last post on this one. Lunges are so good for all of the lower body. They can be done with or without weights.

Dead lifts:Stiff legged dead lift are done by holding a weighted barbell in front of you with a shoulder-width grip, then bending over at the hips until the weights almost touch the floor. Your knees are slightly bent through the movement.

Hamstring Curls:These are done on a lying hamstring machine. You lie on your stomach and place the backs of your legs on a padded support. You then bend your knees and curl your legs toward your glutes.

Swiss Ball: Swiss ball roll outs are done from a lying position with your feet up on a Swiss ball. From this position you lift your hips up in the air and roll the ball toward your glutes using your hamstring muscles.

Steps:Stair stepping or running is another great way to get your Hamstrings in shape. You can either use actual stairs or a StairMaster. To put more emphasis on the hamstrings you can skip one or two stairs at a time.

Hills: Running up steep hills takes a lot of strength and it really targets the hamstrings and glutes. The intensity can be raised by using resistance such as a weighted vest.

Start implementing these into your leg routines. I know I am going to:)

Nice Legs!!!

Chandi Schwab

Here is a great workout for your legs. Try it out!

Lunges:I start doing normal lunges the length of a basketball court.

With Back leg lifts: Do your normal lunge and then extend the back leg straight back behind you.(Do this to the half-line.)

With Front leg lifts:This time while doing a normal lunge after lunging down swing your back leg forward and extend straight out in front of you and as you lower it go directly into your next lunge.(The second half)

Add it all together:Do your normal lunge and extend your back leg straight back behind you and then swing it to the front and extend it straight out in front of you and then place it down into your next lunge.(Do this another half length.)

Side Lunges:Stand up straight while standing sideways on the sideline. Step out to the right into a half squat position and then bring your left leg in joining your legs back together. Step out again to the right and do these until you reach the half-line, then switch sides and finish the remaining length of the gym on your left side.

High knees in place:I usually do this in front of a mirror to keep focused and balanced. While staying in one place bring your knees to your ches t(kind of like jogging in place with higher knees.(I count each time I bring up my right knee to 50 times.)

Switching lunges:This is done in place you just switch between right and left lunges counting each time you do your right side and do this 10 times.

Jumping squats:With these I jump into a squat position and then back together straight up like a pencil. 10 times.

Your legs should be burning at this point. If not modify it and do more reps, if it is to much to start with do less reps of each. I had to work my way up to this amount.

Full body workout that will burn

Scott Schwab:
I did a full body workout yesterday that I thought I would pass it on to each of you to see what you think. Just as a precursor, prepare to be sore. I wanted to wait a day just to see how I felt and I think we found a winner.
Lumberjack
Take two dumb bells of equal weight and place them shoulder width apart on the ground. This will be a figure 8 type move and will require some bending and twisting. Bend down and grab the dumb bell to the right with both hands. It is important that you grab the weight with both hands and twist your torso to the right and as you start to stand up, launch the weight to the left above your head outreached over your left shoulder. Take the weight and put it back where you picked it up. Before you stand up twist your body to the left and pick up the dumb bell on your left and repeat the process up and to the right. Do this for both sides 5 or 10 times depending upon how heavy the weight is. Remember to keep in mind that you will do 4 sets.
High-flys
Take one dumb bell and put the dumb bell at your feet. You will be in the squat position and grab the weight with one hand and hold the weight out in front of you with your elbow locked. Extend that above your head, in one fluid motion directly over your head. Take the weight down and in front of you until you put the weight back on the floor. Repeat this for both arms 5-10 times depending upon how heavy the weight is. 4 sets are recommended
Push-up planks
You will start in the push up position and as you go down go down onto your elbows, left and then right or left then right. You will push yourself up from your elbows one arm at a time. The goal will be to do 10 reps, but if you can go further I would encourage it. 4 sets are recommended
Horizontal crab
Set yourself up with a distance of 20 feet. Start in push up position and start by moving your foot out to the side followed by your arm. Follow the action by bringing the other foot back into starting position as well as the arms in push-up position. Continue the movement until you get to the end of the 20 foot distance. Repeat 4 times.

We Are What We Eat

This may sound a little bit harsh but TRUE. Everything that goes into our body plays a big role in our every day life. There are obvious things that have very harmful effects, but there are so many other things we consume that effect our routine . We are hearing constantly to eat healthy nutritious foods and to live a healthy lifestyle. but are we really understanding the importance? Many times it will stick with people for a bit and then they go right back to their old habits. Many times people just relate it to there weight and how they look. We often focus so much on the appearance aspect that we forget the most important reasons, such as our health and what gives us the most energy and helps us to focus.

Sometimes I hear people say ( I have been a culprit myself) that it doesn't matter what we eat because we are just going to work out and burn off the calories. Here is the problem. I have learned this the hard way many times. Any foods that you eat pre-workout that have no nutritious value will negatively effect you workout. You will feel it. Lethargic, no energy, no motivation, maybe even a stomach ache. However, if you fuel your body with the right foods such as protein, natural complex carbs, veggies, fruits, and even the right fats. You will see an amazing difference and have more effective workouts. So next time you go to pick up that candy bar, Coke, fried chicken, or ice cream, decide whether or not it is really worth it. It will give you nice little high at first and then you will hit a low. Stay tuned... our next post will be on foods you should eat and why they are good for your lifestyle.

Back to the basics with post #400

Scott Schwab:

Can't believe it? Me neither. Something that started off as a great way to hold ourselves accountable is now something that is completely enjoyable and a great way to keep in contact with others. We appreciate all of you who have been apart of getting us to where we are. We have a better blog then when we started and we look forward to fun competitions in the future. We have wanted to keep the information logical, and yet simple for readers to understand. As we approach a new challenge to get us ready for the winter, it is time to get your friends, family, and associates on board for our best challenge yet. The basis upon which we want this challenge to operate is being happy and healthy in your own skin. We have tried not to make any of our posts seem that you have to be a certain weight, height, or body fat. I believe that most of us know whether we are healthy or not. We simply have seen that making small improvements here and there make a world of difference mentally, socially, spiritually, and physically. Our hope is that everyone can have the same results whatever they are. The main point or objective is to find the desired outcome, set a goal to get there, and set follow-ups and accountability for you to follow. Think of us as a coach that will help you get to where you want to be and avoid possible pitfalls. You can't get to where you are going though unless you make a commitment to where you want to be. You also have to know where you have been and let that be a driving force for you. My best advice is to leave it all on the field, in the gym, on the floor, or in the outdoors. If you are going to do something, don't just talk about it, give 100% and make it happen.

Challengers

The next challenge will start Monday September 13th. If you would like to be in the challenge we will need a pre picture and a paragraph of who you are and what your goals are. Realize that taking a picture fully clothed is great. You don't have to take a picture with your shirt off or in a sports bra. You will, however, want a picture so you can see the results and changes you will make. The most important thing, is that y0u get to the point where you are happy. You may already be there and for that we applaud you. Use the challenge as simply a means to get in better shape or learn something about yourself.

Here is a great website for some cheap clothes for all you followers..... Thank you!
www.ulstyle.com

Morrocan Chicken Stew

Ingredients

*2 tbs olive oil

*12 boneless skinless chicken thighs

*salt and pepper to taste

*3 cloves garlic minced

*1 1/2 tsp curry powder

*1 1/2 tsp ground cumin

*1 tsp ground Cinnamon

*1 med butternut squash peeled seeded and cubed'

*2 med russet potatoes cubed

*2 med turnips peeled and cubed

*1 cup low sodium chicken broth

*2 cups canned chopped tomatoes

*2 tbs chopped fresh cilantro leaves

Instructions

1)In a large pan put 1 tbs oil in and salt and pepper chicken to taste. Brown chicken for about 4 minutes on each side on med-high.

2)Add remaining oil and cook onion in it for 5 min on medium. Add the garlic and cook for 1 more minute. Add curry powder cinnamon,and cumin and stir frequently for 1 min.

3)Add chicken, squash, potatoes, turnips,chicken broth, and tomatoes, add chicken broth and simmer until chicken is tender.(about 25 min). Season with salt and pepper and sprinkle with cilantro.

2)

The power to recommit

Scott Schwab

Recently I have been on the road again. Sometimes I feel that I should be a truck driver. Currently I am in NC and just enjoying the relentless heat and humidity. Great area and very nice people. Thank goodness there is a Gold's Gym here in town. However, upon getting here, my compadres wanted to start a new routine. It required each of us to commit to each other a time. The place was set with our hotel. We have kept each other accountable to the goal that each of us have set. Having someone there has helped a lot as motivation has dwindled at times. It comes down to the accountability that we set. You have to set a few things in motion for success.

#1 Have a person to hold you accountable

#2 Make goals that hold you accountable

#3 Set a desired goal and follow up daily

#4 Find reasons to succeed rather then fail

#5 Make visible reminders to motivate

Accountability is where a commitment rises and falls. To recommit, you must look at the past and the future and make the adjutments that will bring you success. All of us have failed or fallen short of a goal, but the main thing is to step up and take the challenge on again. Success cannot happen unless you have seen or tasted failure.

Weight Training for Women

Chandi Schwab

Many women tend to steer clear of the weights at the gym fearing it may bulk them up. Here are some things to consider when contemplating strength training. These are a list of the benefits of strength training and why.

Increases Strength: Doing weights regularly will increase your overall strength making every day activities easier as well as improve your stamina in sports.

Helps Lose Fat:By weight training just a few times a week you can gain about two pounds of muscle over 2 months. But don't worry, you will lose about 3 lbs. of fat through the calories you've burned. So you will be leaner and more toned.

No Bulk:Research has shown that women generally don't gain weight or bulk up from strength training because they do not have the amounts of bulk building testosterone that men have. This is why it just creates more lean and toned muscles.

Strengthens Your Bones:Research has shown that strength training strengthens your bones up to 13% in just 6 months. This is very important because women are more prone to osteoporosis as they age.

Boosts Performance:Pumping weights can improve your overall performance, as well as help prevent injury. This is because it strengthens your core and the tendons and ligaments surrounding the joints which are zones that are prone to injury.

Helps Your Heart: Weight training can keep your heart healthy because it lowers the bad cholesterol levels and increases your good cholesterol levels.

Other Benefits include:

*Lowers risk of type 2 diabetes

*It doesn't matter your age

*Boosts confidence

*Prevents Boredom

*Increases metabolic rate

*Improved balance

*Aids rehabilitation and recovery

*Fights depression

So for those of you that have wanted to try strength training give it a shot!

Mind Your Mealtimes

Chandi Schwab

Here is a little guideline most of us have heard before. Eat like a King for breakfast, a Princess for lunch and a Popper for dinner. I think this is great as long as there are healthy snacks in between keeping your metabolism going. Even a little snack after dinner like fruits and veggies or a healthy smoothie. the best part about this phrase is eating like a king for breakfast. So many people skip breakfast, so when lunchtime comes around they are starving and eat whatever is in sight. Also, the body has already gone into starvation mode and it is going to hold onto whatever calories it can and store them as fat. So say yes to a big breakfast and start your day out right. Just make sure it is nutritious and balanced.

Some people have told me that if they at a big breakfast it makes them want to eat a ton the whole rest of the day. This is usually the case when breakfast consists of muffins(although there are healthy muffins out there), donuts, pastries, etc... That is why it is important to learn what kind of foods are the best breakfast foods. So here are some ideas...

*Eggs:Eggs can be made so many different ways, omelets with meat for protein and veggies, scrambled wit meat and veggies or plain w/ fat-free cottage cheese, over easy, boiled, Frittata, or Kiesh

*Whole Wheat toast: Great with breakfast, I like to put my eggs on top, then it doesn't even need butter, or try putting natural honey or natural peanut butter on top.

*Whole Wheat pancakes or Waffles or french toast: I don't recommend these unless they are whole wheat. They are very filling though, and that is important. Instead of syrup, try fresh berries on top.

*Fat-free or low-fat yogurt: Mix berries and other fruit into it and sprinkle with granola.

*Oatmeal: You all know i love to start my day out with oatmeal, because it is filling and settles well. Mix berries into it, honey,nuts, peanut butter, or even just plain.

*Smoothies: Just mix a cup of water a cup of frozen fruit and a scoop of protein. (you can also add a banana, yogurt, or peanut butter for more consistency ad taste.

*Bowl of Wheaties or Total or Kashi Cereals:These are great cereals, throw some fruit on top and enjoy!

Hope these ideas are helpful! mix and match these ideas for a filling balanced breakfast.I usually workout in the morning so I grab some nuts and fruit before I go and then eat when I get back. There or so many health breakfast options and great ways to mix it up. A healthy breakfast helps imrove concentration and physical endurance.

ABSolutely!!!!

Chandi Schwab

There are many great ab exercises out there and we have posted many as well. I just wanted to stress the importance of eating well when you are working on those abs or else it can be pointless. Think of it this way...if there are solid large pebbles in the center of a bowl of jello, there is no way of knowing for sure how solid they really are until the jello is gone. Yes, running and cardio also helps shave that extra jello off but a balanced nutritious diet is what needs to happen before you will really see your results. exercise and eating right go hand in hand. This doesn't mean that there isn't room for dessert. Always remember...Everything in moderation. Those abs are not going to show until you are AbSolutley giving it your best effort. corney right?

Asian Chicken and Orzo Salad

*1 package frozen sugar snap peas

*1 16 oz pack orzo cooked and drained

*1 cup water chestnuts drained and chopped

*3 cups diced cooked chicken

*3 green onions chopped

*1 medium red bell pepper diced

*1/2 cup vegetable oil

*3 tbs rice wine vinegar

*2 tbs soy sauce

*2 tsp hoisin sauce

* 1/2 cup slivered almonds toasted

Cook sugar snap peas as directed on package. drain well. In a large bowl mix first 6 ingredients.In a small bowl mix the last 4 ingredients leaving the almonds out. Pour the small bowl over the orzo mixture and then mix in the almonds. Chill until ready to serve.Enjoy!!

I DID IT!!!

Chandi Schwab

Scott has been trying to convince me to try swimming for awhile now. I decided to give it an honest effort today because I want to be able to do a triathlon. I decided to stop caring about what onlookers might think and to just do it! I just started with 10 laps, one time across the pool counting as one. (I know it sounds pathetic, but I have never really done it before.) The sad thing is that 10 was just about all I could do. It was very nice and realaxing to be in the water. The hardest thing for me with swimming is the breathing and the more I relaxed the easier it came. I do see a light at the end of the tunnel and I actually really enjoyed it. Good goggles and ear plugs are key so you don't have to worry about anything but the swimming itself. I just took it nice and slow and I want to gradually increase my distance each time. I am going to start swimming twice a week and add 2 laps each time, maybe even more depending how it goes. So...triathlon here I come! I really recommend you all to try it! Especially for those of you like me that are not comfortable with it. We all have to start somewhere right?Good Luck!!

Benefits of Swimming

*Works your whole body

*Improves cardio conditioning

*Strengthens all muscles in your body

*Improves endurance

*Better Posture

*More flexibility

*Improves bodies use of oxygen

*Promotes weight loss

*Improves blood pressure

*Reduces stress

Hearing vs. Listening

Scott Schwab:

Is there really a difference between the two words? Some will say yes, others would say no. Personally I feel that there is a large difference, and as always think that it plays into our health.

Hearing, is simply registering the words or sounds that we hear. It does not mean that we internalize them or even take a moment to see how they relate to our lives. An example would be the times that we are in a conversation and we are only thinking about how we will respond or what we will say next. Evidence of this is having the experience later when we say, "I should have said this". However, the point is to take the time to digest what is said and furthermore thinking about our responses.

Listening, is the skill or talent of not only hearing what a person has to say, but taking the time to feel or understand where they are coming from. The difference in communication is vast and allows for much more clarity in our conversations. Not only will we be able to respond with more feeling, but it will inhabit an environment that validates the thoughts and feelings of others. That validation is one thing that every person needs and you can tell by the way that people seek for validation. Mentally we will find ourselves being more satisfied with our conversations and interactions with others. Having good communication skills with others brings satisfaction and gives people a feeling of belonging or being a part of something.

It was because of this difference that I have tried to change the way that I converse with others. Try listening to everything that a person says before you say a word. It is helpful to not have a cell phone or anything else around that would distract you. Allow yourself to completely get involved in what the other person is saying. It may not even be that interesting, however, people will always remember and appreciate a good listener. Many times it will also bring on forms of opportunity, because you have developed a skill that fewer people today even have.

Here is a great article for further reading on the subject.

http://www.ehow.com/facts_5001888_difference-between-hearing-listening-skills.html

Monday Madness

Scott Schwab:

I went to my sisters wedding this past week and there were a lot of great things about the wedding. Seeing family was great and also seeing people from the past was a bonus as well. I thought about the health benefits to seeing people that we know and love. I also thought about the benefits one would find from renewing themselves to something. The reason I thought about that, is I believe that we can all learn from experiences from others. Especially when we have made commitments. Like with any workout routine, it is not just the activity that we are committing too. More then anything it is the commitment itself that we should look at improving. Improving our commitment can be improved by looking at how others live their lives, do what they do, and ultimately the sacrifices that others make for their goals. I found a couple of articles that I thought could help with family reunions or events that all of us will inevitably attend.

Family Gatherings

http://nowrelate.com/2010/02/family_gatherings

Renewing & setting goals

http://www.blogger.com/www.selfgrowth.com/articles/the_benefits_of_goal_setting.html