Autumn Herbed Chicken with Fennel and Squash

-2-4 lbs chicken thighs
-salt and black pepper to taste
-flour as needed
-2 tbs olive oil
-1 fennel bulb thinly sliced
-1/2 butternut squash,peeled,
seeded,and cut into 3/4 in cubes
-1 tsp dried thyme
-3/4 cup walnuts(optional)
-3/4 cup chicken broth
-1/2 cup apple cider or juice
-cooked brown rice, barley, or Quinoa
-1/4 cup fresh basil, sliced into ribbons
-2 tsp fresh rosemary, finely minced

Season chicken on all sides with salt and pepper, then lightly coat with flour. heat oil in skillet over medium heat until hot. brown chicken in batches to prevent crowding. Brown on each side3-5 minutes, turning once. Transfer to a slow cooker.

Add fennel, squash, and thyme. stir well to combine. Add walnuts if desired, broth, and cider. cover; cook on low for 5-7 hours or on high 2 1/2 to 4 1/2 hours.
Serve over rive ans garnish with basil and fresh rosemary. Serves 6.

Mango/ Peach Omelet

-6 pieces of fully cooked bacon (remove all excess grease with paper towel)
-1 1/1 cups raw spinach, chopped
-1 1/2 cups Santa Babara mango/peach salsa(Costco, or find something similar)
-1 carton real egg product
-1/2 cup Pecorino Roman cheese, grated
-Chopped parsley or dill, for garnish

Cut and heat bacon in large skillet or pan. Remember to remove all excess grease before adding chopped spinach. Cover and cook until spinach is reduced in size. Add mango/peach salsa and stir. add egg product and stir again.
Cover and cook on low heat until omelet is firm; top with grated cheese and or parsley or dill. Serves 8.

More 8 Week Challengers

Megan Porter
1- Work out 5 days a week for at least 3 days of cardio and 2 days of weight training
2- Get up early on Saturdays (This is hard for me :-)
3- Clean out the apartment with all unneeded junk
4- Run a 5k under 25 minutes
5- Drink only 1 diet coke a day and at least 8 bottles of water





Amanda Coltrin

My goal for the next 8 weeks is to work out every day, and change my diet. I have made an out line of meals to eat that are healthy. I have vegetables and fruit in my apartment and threw out all my junk so i won't be tempted. My overall goal is to look and feel healthier. lets do this!!!







Arielle Taylor

-Work out 3-5 days a week (either run or hit the gym)
-One free eating day a week (the rest of the days I don't eat sweets or fatty foods)
-Work my abs every day (AB Ripper X and other AB workouts posted on the Blog)
-Swim atleast once a week






Austin Taylor

- Gain 10 lbs of muscle
- no sugar








Mike Belnap

-40 lbs less through working out and eating less
-NO POP!!

Tips for the inconvenient times......

Scott Schwab:

I believe a lot of times our workouts are dialed in to those who have access to a gym or even being at home for a morning workout. What about when you travel? I think to this point, like many of us that is our time off. What happens though when you travel more often then not or for a week straight? Simply getting off a routine could take weeks to get back on. Here are a couple of tips to help the road warriors out there.

Eat Right

Even when you are home, there is nothing more important then the calories you eat. Many times when we are on business it is a chance to let our hair down and indulge a little. I assure you, the rich foods and calories would be better enjoyed for a special occasion or special someone. Take that time to show more discipline and hold yourself even more accountable. This may be difficult with being on the road, but plan ahead with fruit, granola bars, and lots of water. When meals are provided or you are out for dinner, be sure to watch what the foods are cooked in and stay on the side of grilled, not fried.

Exercise

Many hotels have access to a treadmill or bike. I would encourage travelers to ask the attendant of a good running trail or a route that you would not get lost. I have done that and it does not start the day off on the right foot, (no pun intended). If you have a rental car, ask the hotel if they have a relationship with a local gym. Some do, most do not. However, many gyms will cut a deal with you if you will negotiate with them. Whatever it may be get some cardio. You will feel more refreshed and better prepared.

Weights

What is a little carido without weights? Whether it is the weight of your body or a universal machine that you dust off in the Hotels gym area, get the muscles working. Lifting weights has many benefits; blood flow, release of testosterone (which burns fat), and subconsciously having the feeling that you started your day with something challenging.

Time

Life is a continual balancing act. When traveling, there is always the over arching theme of relaxation or not having time. It is funny though when you have time to head to the bar or watch t.v. to get themselves ready for bed. This is not the case all of the time. However, you must discipline yourself when others are not around. First of all make sure you plan your day so that you are prepared for whatever the travel entails. Nothing is worse then when you show up for a business meeting unprepared. It not only looks bad, but will cause stress for you that is unhealthy. So rather then heading to the bar or turning on the tube, make sure your notes are ready. Make sure you have multiple resources, just in case your computer will not open. You should send yourself the document on email, have it on a zip drive, external hard drive and if traveling in pairs the other person should have all of the above. You will never get a second chance to make a first impression. Make sure that you are not winging your presentation, but that you review and prepare each day in the morning when your mind is clear and fresh, and then in the evening when you are heading to bed so it is the last conscious thought on your mind.

In short, be smart. Know why you are there and let that be your priority. From that event design a schedule that will help you relax, re energize, and renew yourself. I know of no better way then to eat right, exercise, and hit the weights. Our bodies and minds crave work. Give your body what it needs and leave the excuses to the victim mentality. Make results, not excuses!

8 Week Challenger

Here is my before 8 week challenge picture. This next 8 weeks I'm going to try and get back on track with my eating and working out. I definitely toned down my fitness level the last month or so but i'm finally ready to get back into it. High reps and lower weight for the first week to prime my muscles back into moving. After that the next month or so I will work on high reps with weight 60-75% to work on my muscle stamina. I'll increase my protein and calorie intake every two to three weeks to see how my body responds. Overall I would like to put on about 5 pounds of good, solid muscle. I'll let you all be the judge. I'll also be supplementing with a very lean protein (Dymatize Elite Whey, pre-workout/creatine (Iforce Maximize), BCAA's (VPX Powershock) and a natural test booster (Dymatize trib-650)

8 week challenger and great article

MacKenzie Peterson
To be a happier, more caring, patient, more positive, kinder, more spiritual, healthier, SLIMMER... mama, wife, daughter, friend and all in all person!!! I just want to be healthy and completly enjoy living life to the fullest!!


Death By Sugar
The single largest source of calories for Americans comes from sugar—specifically high fructose corn syrup. It is estimated that the average American consumes 180 pounds of sugar every year - twice the estimated consumption of 100 years ago and 10 times the estimated consumption of 200 years ago.

Sugar is in almost all processed foods, sports drinks, and “healthy” juices. Even some infant formulas have dangerously high amounts of sugar.

Here are a few little known negative effects of sugar.
It can cause:
1. Premature aging The single most important factor that accelerates aging is insulin, which is triggered by sugar.
2. Immune system suppression It impairs your defenses against infectious disease. It can also increase your risk for osteoporosis, periodontal disease, Alzheimer's disease, Crohn's disease, cardiovascular disease and autoimmune diseases such as: arthritis, asthma, and multiple sclerosis.
3. High cholesterol and triglycerides, and can lower good cholesterol.
4. Cancer Sugar has been connected with the development of cancer of the breast, ovaries, prostate, rectum, pancreas, biliary tract, lung, gallbladder and stomach.
5. Weakening of eyesight Sugar can cause cataracts and nearsightedness.
6. Gastrointestinal problems including: an acidic digestive tract, indigestion, and malabsorption.
7. Gallstones, appendicitis, hemorrhoids, varicose veins, and kidney stones
8. Food allergies, and can also lower the ability of enzymes to function.
9. Toxemia during pregnancy.
10. Hormonal imbalances such as: increasing estrogen in men, exacerbating PMS, and decreasing growth hormone.

Road Rage

Scott Schwab:
So, I guess that road rage is bad for your health. Not to mention your safety, blood pressure, and other drivers. I had an experience with a Utah driver that I wanted to get out of the car and fight the man. As my body went into fight or flight mode, I thought, "this is crazy"! How am I so mad at this situation?"" It became even more interesting as Chandi rolled down her window and was yelling at the guy to let us over so we could make our exit. His response, "take the next exit". Well all is well that ends well. No fights, safe cars, and pride is still in tact. It also felt good too at the very end punch it and slide in front of him. Anyway I digress, but here is an article that might make you think twice before you engage in Indy 500 racing.

http://stress.about.com/od/tensiontamers/a/roadrage.htm

Leek Soup Recipe

This is a healthy yummy soup that I got from Scott's mom. As it gets colder soup is always nice. Try it!

Leek Soup
3 leeks (clean & chop white part only)
1 onion chopped
4 tablespoons butter
6 cups chicken broth
4 carrots diced
2 potatoes diced
salt & pepper to taste
1/2 fat free half and half

Saute chopped leeks and onion in butter until soft. Add chicken broth, carrots, potatoes, salt & simmer until veggies are tender. Take off heat and cool for about 15 minutes. Puree soup in a blender mixing equal amounts of liquids and vegetables. Add the cream, reheat if necessary, and serve.

Making Life Easier

Today I just want to briefly touch upon some basic things that will help make your life a lot easier. Personally, the key to eating right and working out is proper time management. Most people's main obstacle is "I don't have enough time". I could eat healthier or make my shakes if " I had more time". Today I am going to show you what 20-30 minutes a week can do for you. All I did was go to Costco and buy a big bag of strawberries (no sugar added) and 1 bunch of bananas. What I typically like to do is prepare my food on Sundays (the day I don't have that much to do). I prepare meals that consist of food and also the ingredients in my shake. Today I will just show you what about $15 can do. I take 1/2 of a banana and cut it up. I then take 3 large frozen strawberries and also cut them up. Make sure that you cut them up that way when you make your smoothie it is easier for the blender to break everything up. If you just put a half frozen banana and full frozen strawberries in the blender it might now work. I then place the measured amount of fruit in a basic ziploc bag and i'm done! In about 20 or so minutes of doing this you have about 20 to 30 pre made shakes. All you have to do is take a bag out of the freezer, add your water or naked juice, scoop of protein and you're set!! Life is that much easier!!

Abs-olutely shattering

Scott Schwab:

I continue to look for and experiment with Ab workouts and found one that will have you begging for more. This can be done in a variety of ways and may have more proper names, but I will do my best and see what you think.

Knee raises

These aren't your mama's knee raises and will cause a burn up and down your stomach that you will remember. Position yourself under a pull up bar and grab a dumbbell that you can squeeze between your feet. The goal is to hold the weight in between your feet and hold yourself up so your legs are off the ground. As you pull yourself up you will position your arms at a 98 degrees angle. Just kidding Nick Lache and the gang would appreciate that though. 90 degree angle and start lifting your knees as high to your chest as possible. For a better burn allow your legs to drop slowly as you hold the weight between your feet. The more vertical you get after the knee raises the better. After you have done 10 reps begin working your obliques by swinging your legs, with the weight from side to side. If you do it right you will get a workout that will work your entire upper body, and even you hamstrings and bum from holding up the weight. Choose a weight that is light, yet will work you. Also make sure that you are doing 4 sets.

Standing dips

This is done with dumbbells in your hand. The dumbbells should be heavy enough that you don't curl the weight, but light enough that you are not throwing out your back. Remember that the weight is not the key, it is the form. Take a weight in each hand and have your arms down to each side. Now take the weight and let it naturally pull your body directly to the side and slowly take the weight towards your knees. As you are letting the one side pull you down you will also be lifting the other weight up like a pulley. Repeat on both sides 20 times total (10 on each side), for a love handle workout that is sure to burn. You can also do this with a hand on one hip and only have one dumbbell in your hand for 10 reps and switch sides. The optimal number is 4 sets with 10 reps each.

Perpendicular Pull-up

This will not require any dumbbell, but will use your bodies natural weight. This is a difficult exercise and should only be done if you are comfortable doing regular pull-ups. Get in regular pull up position with knuckles facing you. As you pull your body up to begin the pull-ups, take your legs and hold them perpendicular to the ground. This is the position that you will hold your body in as you pull yourself up and let yourself down. Try and do 10 reps, but realize that you can also do the amount that your body will allow.

Circle of death

I don't know where I got the name, but college rings a bell. Trust the name and make sure that you are doing 80% of your body weight. Take the rope and hook it to the universal machine at the top latch. Adjust the weight accordingly and grab a pad or towel for your knees. As you grab the rope, you will position your arms in a 45 degree angle so that your arms are right above your head. As you pull the rope to the floor, focus on your elbows touching the ground. Another focus should be flexing your abs and making sure that you are back far enough from the weight machine that it is naturally stretching your stomach muscles. After you have done 10 reps, you will then begin pulling the weight down from side to side and having the left elbow touch the ground on the right side and the right elbow touching down on the left side; repeated 20 times (10 times each side). Work in 4 sets and you are truly a warrior.

My suggestion is to do one exercise after another, rather then doing on exercise 10 reps at 4 sets and then moving on to the next exercise. Doing the exercises in a series will keep your body going and adjusting to the exercise so that you are confusing those muscles. Circuit training will also help your stamina and focus so as not to get lazy between sets. Good luck and let me know what you think about the workout.

Day 9 of 57 (more 8 week challengers)

Dyan Vallace



1. Avoid Gluten, Dairy, and Eggs (due to food allergies)


2. Exercise at least 3 times a week (hopefully more)


3. Eat more protein and Fiber (shake a day)




Trent Vallace


1. Support my wife and have the same goals


2. Avoid Gluten, Dairy, and Eggs


3. Exercise at least 3 times a week


4. Eat more protein and Fiber (Shake a day)


5. Stretch more and have better flexibility


















Brittney Schwab

1. Start my day with a protein shake and vitamins


2. Eat more fruits and vegetables


3. Do the master cleanse


4. Do 1 workout class and 4 workouts per week


5. Spend 1 day per week doing no homework. Relaxation with the family

Day 8 of 57 (The hard facts behind Soda!!!!)

Scott Schwab:

I had an interesting and insightful article sent to me that I thought I would pass on. There have been many scientists exploring the causes of soda on our lives; specifically sugar being the problem. This is very interesting and supports what we have always said, get off the juice. Even diet is harmful for your body.

No one picks up a soda seeking a sugar-rush, an energy crash and a side of depression, but that’s exactly what your body goes through with each can.
But what about diet sodas? Aren’t they harmless? Think again. Here’s a 60 minute timeline of what happens in your body after you drink a can of regular or diet soda...
Within 10 minutes – 100% of your recommended daily intake of sugar enters your system.

20 minutes – Insulin goes into overdrive as your blood sugar spikes. The liver transforms all sugar that it can into fat.

40-45 minutes – Complete caffeine absorption: dilated pupils, risen blood pressure, and full alertness as adenosine receptors in the brain are blocked to prevent drowsiness. Pleasure centers in the brain are stimulated by the dopamine your body is now producing. (Physically the same way heroine works).

60 minutes – CRASH! As your body tries to resume normal function, irritability and sluggishness sets in. Also, time for a potty break! You will soon be flushing out all of the water, bonded calcium, magnesium, zinc, and electrolytes (any of the good) which came with your soda, plus more of your body's mineral reserves along with it. One more thing to look forward to: a caffeine crash in just a few hours.
This is what happens to your body every time you drink a can of soda. But what if you had a habit of drinking a can of soda every day? It does a lot more than just give you a daily sugar high. It affects more than just your pleasure-sensors. Over time, here's what you can expect: Super-sized waistline- Diet or regular, both types of soda have been linked to obesity. Soda increases your appetite, causing cravings which lead to overeating.

Dentist bills – Expect an increase in cavities and tooth decay. The combination of sugar and acid attack tooth enamel.

Heart Disease – The American Heart Association has published a study stating that women who drink soda daily have a 40% higher risk of heart attacks or death from heart disease than those who rarely drink soda.

Bone Weakening – Displaces calcium which lowers bone density and increases the risk of fractures and osteoporosis.

Diabetes – Excessive sugar and calories lead to weight gain and increase the risk of type 2 diabetes. A Nurse’s Health Study found that women drinking one or more servings daily of sugary drinks or soft drinks were twice as likely to develop type 2 diabetes.
One 20 oz bottle of soda contains roughly the same calories and double the sugar of a candy bar milkshake, and the same amount of sugar and calories 15 cups of buttered popcorn! Why drink calories and sugar? Stick to water and herbal teas, and save your calories for what counts. If you must have a sweet pick-me-up, enjoy a dessert made of whole foods instead.

Day 7 of 57 (Quote of the day)

Scott Schwab:

Well the first week is now over and things should be getting rolling. The best way to start any type of lifestyle change is to eliminate toxins and chemicals out of your body. Mentally it allows for clarity of thought and physically it will allow your body to work from scratch rather then working over time on a back log of things in the body. This should have been completed with your cleanse. Now lets focus on creating consistency and opportunity for success. Focus on your goals and have them where you can see them. The more places the better. The more they are on your mind the better chance you have to succeed. It will take work and will be a struggle. Avoid temptations by eliminating them all together. Raise to the occasion that you have committed yourself to. I wanted to share a quote with all of you that I like very much. It puts things in perspective for me. I once read an autobiography about Eleanor Roosevelt and the women is a great representation of how to move forward, even when things around you are not going well.

"You gain strength, courage, and confidence by every experience in which you really stop to look fear in the face.... Do the thing you think you cannot do".

-Eleanor Roosevelt-

Day 6 of 57 (2nd post of 8 week challengers)

Sharon Schwab

Arise by 7:00
Practice piano daily for 15 minutes
Walk daily to the mailboxes and around the park
Avoid all soda pops, especially caffeine, consume minimum of 8 glasses of water daily
Do one week of a Dr. prescribed cleanse, avoid all deserts
Continue reading & listening to worthy books & music

Zach Taylor(entered by wife)
1. Work on enlarging pecs for wife to sleep on at night.
2. Gain "good" weight to look dang good for wife.
3. Chiseling those abs that he used to wash his clothes on.
4. Cut back on the pop...that'll be rough (he didn't know about that one) (:

Steve Randall
Goals: my goal this 8 week challenge is purely cardiovascular, I grew up with very bad asthma so I always avoided cardio based activities. It is time to stop with the excuses and get some cardio so I can actually train Jiu Jitsu and Run without being gassed out within 10 minutes! right now It takes me about 23 minutes to run 2 miles on a treadmill (pathetic, I know) my goal in this 8 weeks is to be able to run 2 miles in 17 minutes.

Scott Schwab
Each summer as I have gone out traveling and selling, my focus has been trying to maintain good health. I find though at the end of each summer some muffins that develop on my side and back of my core. This must stop.
1. Say no to muffins (back fat).
2. Mentally prepare myself to be a better leader
3. Begin the study and learning of a new language (Chinese)
4. Serve in the community (pay it forward)
5. Be in Triathlon shape and form (cardiovascular)
6. Eat slower and control portion sizes

Deena Taylor
1. Get rid of the little midget that is rapped around my waist..and no that is not my 4 month old.
2. Avoid my urge to eat everything every time I'm done nursing. I want to eat little snacks but not a whole bag of Fritos. You know?
3. Get out of the house and run at least twice a week. It sounds simple but I haven't quite perfected leaving the house with 2 kids yet.
4. Smaller meals!! I have gotten a little carried a way with my proportions ever since I got pregnant.

Adam Nitschke
Current
5’10”
189LBS
Heavy Wight Train 5 Days
Little to No Cardio
Goals
1. Lose 8-10LBS of Body Fat
2. Gain 5+LBS of Muscle
3. Get Rid of Love Handles!!!!!!!!!!
4. Hard Run 4 days Light Run 2 Days
5. Heavy Wight Train 6 Days

Mike Smart
Current
6’1
213 pounds
Sporadic work outs
Arms are 17 inches flexed
Goals
1. Gain an inch on my arms.
2. Lose a few inches on my waist.
3. Run at least 2 days a week
4. Stop drinking so much.
5. Get on a better sleep and meal schedule.

Day 5 of 57

Chandi Schwab
Hey everyone! I decided to post a healthy recipe today along with a workout tip that i have found works. We always talk about mixing up your workouts and using muscle confusion to get more effective workouts. this ties right in with that. This is especially for you treadmill runners. The treadmill can be so boring right? So here is a great way to spice it up and help it to go by quicker. I will use today for an example.


-Start out running at a nice easy pace and with each minute move the speed up .5 until you hit your max for 1 minute.
-Bring it back down to that relaxed pace and increase your incline to the same level your pace is at. Such as 6 incline with a 6 speed. Be sure it is doable for 1 mile or the length of time of your choosing. I do it for 1 mile.
-Move your incline back down to 0 and then gradually move your speed up every minute until you hit your max again.
-Move your speed all the way down to your fastest walking speed or a comfortable fast walking pace and move your incline up as high as is comfortable, (around 10) do this for 10 minutes and fill the burn.
-Bring your incline back to 0 and your pace back to a comfortable run and finish it out to your choosing.

You can alter this however you would like but changing it up is so nice and a great workout. I even threw a run in on the 10 incline for a couple of minutes and it worked great! The StairMaster is always in use so i try to mix it up and challenge myself on the treadmill. I know a lot of you have treadmills at home so give it a try if you haven't already. Keep Up The Great Work!

15 minute Shrimp and Avocado Salad

-1 lb shrimp(buy frozen remove tails and thaw)
-1 medium tomato chopped
-3 scallions chopped
-1 clove garlic pressed
-2 tbs fresh lemon juice
-1 tbs balsamic vinegar
-1 large avocado cut in 1/2 in. cubes
-1 tbs. cilantro
-1 tbs. chopped mint
-2 tbs. chopped pumpkin seeds(optional0
-salt and pepper to taste
-extra virgin olive oil to taste
-1 head romaine lettuce(outer leaves removed)

1)Make sure shrimp is completely thawed out and dry

2)Mix all ingredients in a bowl except lettuce. For optimum flavor marinate in the refrigerator for 15 minutes or more. Serve on bed of romaine lettuce. yummy and healthy!

Day 4 of 57 (1st group of 8 week challengers goals and pictures)

James Hansen
1. My goal is to lose like 15 to get to 165
2. I want to finish my novel in the next four weeks. I have 30,000 words and so it's gonna take another 25k.This will be rad. :)
3. Get my body fat percentage to 12.
4. Finish my book on html and get a book on dreamweaver and flash.

Arianne Pfleger
1. One free day a week to eat as I like-Saturday. That means no treats except Sat. I eat way too much sugar, I feel like I need to start drastic.
2. Finish reading Spirited Child.
3. End the 8 week challenge at 145. I want a smaller waistline because I've been told belly fat is the most dangerous kind.
4. Monday-Zumba or a run, Tuesday-Run in the AM, Weds-Yoga or Zumba Fri-Run and lift in the AM Sat-Long Run. 5 miles or more.

Rod Adams
1. Eliminate pop and energy drinks
2. Eat a clean diet of 45% carbs, 35% protein, 20% fat
3. Maintain a workout schedule consisting of 4 days per week weights
and 2 days per week interval training
4. Stretch
5. Spiritual growth
6. Continue to develop business concept
7. Daily reflection on goals

Chandi Schwab
1. Read at least 1 book
2. Make something crafty for our home
3. Paint Baseboards in basement
4. More spiritual balance 1/2 hr each day
5. Be able to swim a mile
6. 5K under 21 minutes
7. Run 20 miles

Day 3 of 57

Chandi Schwab

I hope that everyone is still motivated and eager to make some lifestyle changes. Hopefully you have all chosen a cleanse and have either already done it, are in the middle of it, or you are going to start it soon. Even if you just do one for a couple of days to clean everything out is better than nothing at all. We have posted on the Master Cleanse before, but I would like to recommend that one again. You can either look it up on our blog or google Master Cleanse and it will give you instructions.

In the Master Cleanse it has you drink 25-30 oz of sea salt water in the morning before you do anything else and that really cleans you out.

The most important thing to remember about making a lifestyle change with your eating habits is to say no to any quick fix diets, because in the end you are starving and usually consume all of the weight back. Find a balance that works for you. everything in Moderation. I can't stress it enough. The most important foods to focus on are the foods that have nutritional substance, that are natural and keep you feeling full and satisfied. Build around those foods with other healthy snacks to keep you feeling satisfied so that you never feel hungry. And save those indulgences for special occasions such as get togethers or parties, but before you dive in decide how much you are going to eat and stick to it. Always get back on track immediately after the get together. You will find after time that you become more and more in control. of what you are consuming because your body feels good and begins to crave those good wholesome foods.

Drink water like crazy, I really recommend that you have that be your only source of liquid besides smoothies and supplements, because most people have their favorite drinks and don't leave room for water. Think of all of the empty calories you can be cutting out from that alone.

One last pointer for the day. When it comes to working out, set a new goal the night before each day so that you have something to shot for. Little by little, day by day you will have made leaps and bounds in your progress. Always make you goals challenging but attainable. It is so good to challenge and push yourself. You will gain so much confidence through your personal victories.

*Here are a few foods that I consider to have substance and to be satisfying, and I will also list some good snacks as well.The substance foods are what to eat when you are really hungry and the snacks are to fill in the gaps or eat between.

Substance

Oatmeal

Brown Rice

Barley

Quinoa

Whole Wheat Pasta
Beans(lentils)
Whole wheat bread

Chicken Breast

Eggs

Tuna Nuts

Smoothie w/ protein

Salmon

Turkey

Ground Turkey

Lean Ground Beef

Sweet Potato

Snacks

Berries
Citrus Fruit
Apples
Peppers with Hummas
Greens (Spinich, Brocoli, Asparagus)
Other Veggies (Corn, Peas, Carrots, Califlower)
Low Fat or Fat Free Yogurt
Peanut Butter
Cottage Cheese
Almonds, Walnuts, Cashews


These are off of the top of my head and there are many more. If you have any to add or share leave it in the comment box. Remeber that no one is perfect it is persistance that gets you results so no matter what always get back on the band wagon and YOU WILL see results:)Good Luck!

Day 2 of 57

Scott Schwab:

When considering the areas that will have the most effect on your success, you must consider consumption. What you consume, is often more important then what you burn. Though it is not an equal equation of wanting to burn off what you eat, the basic formula of tracking what you eat is key to success. This happens in a couple of different ways.

Eating consistently

The purpose behind consistent eating is keeping your metabolism working. Eating three times per day will not allow your metabolism to be as effective. The problem with eating every four to five hours at best is that your body will begin a starvation effect. This effect is holding onto calories and fats to support the basic systems in the event that no more food is consumed. The body naturally does this so we have nothing to do with this. The goal is to fuel your body. Whether you are trying to gain weight or lose weight you must fuel your body. The difference becomes that calorie intake. Calorie intake should be set by you and the goals that you want to accomplish. Though we have a guide of 2000 per day, we want to make sure that the 2000, if our guide, is the right type of calories. In short, make sure you are eating snacks or multiple meals per day. This means 6 small meals per day or 4 meals with 2 snacks. Again make sure the consumption of calories is worth it and points to your goals.

Snack Ideas:

Protein shake

Almonds

Yogurt

Whole Wheat

Rice

Grilled chicken

Eating Right

I think for the most part people know generally what is good for their bodies. However, there are a lot of products that seem healthy for you, but ultimately are setting us back. For instance, a smoothie from McDonalds or even Jamba Juice are loaded with sugars, that the body will struggle with digestion. Food allergies are at an all time high, and many doctors believe that this is the case of high processed food diets. We are a fast food country, so immediately the odds are stacked against us. However if you plan accordingly you will be successful. Avoid foods that are high in sugar, especially high concentrations of corn syrup. Generally if it is the first ingredient, it means that it is not good for you. Foods that are high in sodium should also be monitored. Now I am not saying to eliminate everything in your fridge and cupboards. When making the decision at the store, look at comparing items. Usually you can find a product that is less fat or an alternative.

Mental Dieting

Sacrifice is a principal that should be maintained within a lifestyle change. The reason that many diets do not work, is the sacrifice usually means stopping cold turkey and saying goodbye to all of the unhealthies of our lives. A lifestyle change allows for the foods we enjoy, but in small amounts. Body for life, a book that has helped millions, gives a person a free day, each week to eat whatever they want with limits. As we continue to live a certain lifestyle, it is apparent that other things from the past will eventually become less important. With eating, we must be disciplined. Many of us don't want to be told what we should eat. So don't be told what to eat, but eat much less and balance the consumption. We are in control and need to have in our minds the types of foods we choose to consume, and the portion sizes. In general the food the restaurants serve are double the amount we should eat. Our stomach is about the size of our fist, but elastic and can stretch. What happens to the stomach as we continue to stretch it? It grows. For this purpose we need to monitor the portion size and eat accordingly. Smaller meals and slower consumption are the difference makers. We eat so fast that by the time our body registers that we are full, we have already stuffed ourselves.

Review:

Eat multiple times per day for your metabolism

Eat better calories and make good choices for consumption

Eat meals the size of your fist

Eat slower and drink a lot of water with meals

Make decisions about what and how much you will eat at meals

Eat to live, not live to eat

Day 1 of 57 days

Scott Schwab:

I have counted out the days, and the last day will be November 8th. I think in times past we have taken are minds off the goal, because we thought 8 weeks is long enough and I will make adjustments when needed. In this way we are counting down the days and know precisely when we will be done with the challenge.

Today:

Decide today what cleanse you will do. This can be done any day this week and can be done as long as you would like. There are cleanses that we have posted in the past and a ton of cleanses online. Find one that works for you and set the time aside to get it done. I am doing one that is a lemonade cleanse. Part of it includes drinking sea salt in warm water in the morning. This will clean out all of the toxins in your body and allow you to start from scratch.

Depending upon how far along you are with your fitness, do something today where you can either walk, run, jog, swim, or do some house cleaning or even yard work. Anything that is going to get your heart rate up and start with baby steps like "What about Bob".

It will also be important to avoid processed foods as much as possible. Avoid eating out. It will not only be good for your health, but good for your wallet. Sometimes you have no choice and when you are in this position, make a healthier choice. A key to any routine is to hydrate yourself. The simple breakdown is to drink your weight divided by 2 in ounces. In this way you will be sure to flush unneeded toxins and chemicals out of your body. Toxins and chemicals prevent you from losing weight and feeling healthy.

Finally, it should be a goal to avoid as much sugar as possible. The worst kind of sugar is High-fructose corn syrup, which you find in a lot of sodas and beverages. Your body does not know what to do with sugars, processed foods, or dies(flavoring extracts, coloring). So when the body does not know what to do with something it holds onto it and usually stores it.

The most important thing that you do with this is have fun and avoid the thought of any negativity. You can do this and you are talented and have more then enough will power. The goal is not to completely change in 8 weeks. It is to start the process of making lifestyle adjustments that are long term, as apposed to diets with the short term. Set yourself up for success and eliminate temptation by not having the foods that do not help you. Try to eliminate the drinks that are loaded down with sugar. Finally implement an exercise routine, no matter how small, that will keep your heart healthy and calories burning.

Brain Vs. Body

Scott Schwab:

We would like to send our love and support to all those who were affected by the 9/11 tragedy 9 years ago. Many brave women and men died trying to help others. We appreciate the example set and the memories left behind. We dedicate this day and all days to living at our ultimate potential and expecting the most out of life that is sometimes to short and many times packed with tragedy and heartache.
We watched an interesting program the other night and I know it is getting a lot of attention. Of course it has already hit Oprah and Dr. Oz have weighed in, but I would be more interested in getting some feedback from you..... After watching the program it is definitely an interesting procedure to say the least. I am not a supporter of it, but I also believe that the brain is in control only as much as we allow it to be. If cravings do come from our brain, then this may be something that we may see in the near future. I am of the opinion that will power and consistency are the biggest factors to success. Check this out and let us know what you think.


http://abcnews.go.com/Nightline/prime

8 week challenge 101

Scott Schwab:

There have been some questions that I wanted to clarify for anyone that is new to the site, and more importantly new to the 8 week challenge. We have had more people have interest then ever, and with more interest comes more questions.

The challenge is meant for you to set a goal, a routine, and a model for achieving success. We have hundreds of workouts that you can choose from for a daily routine, and more will come. Truthfully, it does not matter so much what you do, but as long as you something. More then anything the important part is to manage your lifestyle and not start another diet. Diets don't work, lifestyles changes do.

A person would need to formulate a list of goals, and a planned routine, and attach a picture of where they are today. The time frame of 8 weeks is set and during that time you can expect helpful hints, recipes, workout ideas, and a host of support to help you achieve your goal. It is completely free and all we ask is that you give your best and be helpful when the day of reckoning arrives. The goal is not to try and as time goes on quit! The challenge is to hold you and I accountable to what you want to accomplish. You will reach a goal faster and have an 80% higher success ratio when you set goals, hold yourself accountable, and have others hold you accountable. This would be like a friend or family member to challenge with, or have the group keep you accountable.

As we head into the hibernating months, it is important to have a routine down that will help you avoid the dreaded winter weight that many of us gain through the holiday season. Perfection is not the key, it is continued work and effort that get you to the point where you define perfection. Being perfect is living how you would like and knowing that you have a routine that will drive you to better health and happier days. Being healthy makes one happy, not a particular size or weight. We have never asked a person to be at a certain weight, because body types will always vary and people can be healthy at different sizes. The truth is that 2/3 of our population is over weight or obese. That is incredible. With that being said, it is important to avoid like the black plague unhealthy eating and living or it will be the black plague.

The purpose is simply to help everyone that chooses to make a change in their lives and dedicates themselves to do what they want to do. We all need help and I have found that it has come from other people coaching me through decisions of what is healthy and what is not. I have also learned through my own experience of what is good for my body and what is not good. Join the 8 week challenge of not just something to do, but something that you will accomplish.

So choose a routine, set some goals, take a picture and be ready to start on Monday morning. We always suggest starting with a cleanse and more then anything establishing better eating habits. For instance good goals are to eliminate soda, reduce eating out at restaurants, avoid situations where you know that you will break. For instance, I cannot have ranch dressing on the table during meals or I will put it on everything and probably take ranch shots. Keeping cookies in the pantry is another no no. Inevitably I get a sweet tooth at night and it is on like donkey Kong. I can eat an entire Oreo package in one sitting. The reason that I say this, is I know myself and know my weaknesses so I set myself up for success rather then failure.

There are a lot of ideas on the blogs for cleanses, for routines, and past goals from participants. Send your email of participation to:

chamba_08@hotmail.com

schwab.scott@gmail.com

Shocking your system and getting knockout results!

Drew Cavner
Hey blogspot, it's been a while! On August 20th I participated in my first organized boxing tournament and it was amazing! For the last year or so I had been training for size and strength so when I saw the flyer for boxing tournament I knew this was an opportunity to not only test my skills, but to also change up my eating and training habits. For the last 2 and a half months I took matters into my own hands and decided to train myself. At first it was very difficult for me because I had been so used to doing a certain type of training for so long. After about 2 and a half weeks I began seeing the results that I wanted. My cardio was increasing rapidly and my body started to get used to the training that had been so foreign to my body. Most of you that know of or have seen professional boxers know that they are in the most ridiculous shape. Every single one have them has ripped 6 packs, and it looks as if they are some type of science experiment. They train so hard and for so long that it is nearly impossible for them to hold on to body fat. Moral of the story, cardio training was key. I knew that if I wanted to last 3 fights in one night I would have to come into the ring in great shape. Even if you don't ever plan on competitively boxing this is still something you can throw into your normal routine to help kick start your fat burning furnace. All in all this program helped me go from 228 to 212, and the majority of it was fat loss. Naturally anytime you lose weight some of it will be muscle, but supplementing with a few key ingredients helped spare most of my muscle.


The key to the weight workout is no rest! DO NOT REST!




Bench press: 135 x 30 for 4 sets
Pull-ups: x 10 for 4 sets


Incline press: 135 x 20 for 4 sets
Bent over barbell Row: 135 x 20 for 4 sets


Alternate lateral to front to rear delt raise: 35 x 20 for 4 sets
Overhead plate squat on half stability ball: 45lb. plate x 25 for 4 sets


Dumbbell bicep curls: 50 x 10 for 4 sets
Rope Tricep extension: machine weight x 25 for 4 sets


Now that you're done with the weights it's time to hit the cardio room.


3 sets of jump rope


Jump rope for 1 minute straight. Take 30 seconds to rest then repeat 2 more times.


5 sets of 10 twenty 10's

Take take 3 small plates (2 1/2 or 5 lbs). Lay them in a straight line.


(starting point)
!
O--------------------------O---------------------------O
x--------------------------->
<------------------------------------------------------- ------------------------------(run through) Start in the middle, run 10 yards to one of the outside plates, touch it with hand, run to the other outside plate, touch with hand, then run passed the middle plate. They call these shuttle runs or 10 twenty 10's. Make sure you're running as hard as you can the entire time. Rest 1 minutes then repeat again until you do it 5 times. Heavy bag hit
This one will take some work to get good at. All you need to do is try punching the heavy bag as long as you can. Do this for 4 sets. Try to push yourself as long as possible. Set small goals for yourself. Shoot for 2 minutes the first week for each set, then go for 3 or 4 the next week.










Supplements used :
Maximize (pre-workout / creatine)
Elite Gourmet (protein)
Vpx (bcaa's)
Glycomaize (carb powder)

8 week challenge!!!!

Chandi Schwab:

Just another reminder that the next 8 week challenge starts on Mon. September 13th. We want this to be the biggest one yet along with the best commitment. Do this for yourself and don't let yourself down.

The 8 week challenge is where you choose different goals for yourself and your lifestyle that will make you happier and healthier. They can be Physical (Which is what the picture is for), Mental, Spiritual, etc... or all of the above. We are hoping for all of the above because a good lifestyle has balance. Fitness and nutrition play such a key role in the rest of your lifestyle and we obviously promote that, but that doesn't have to be the focus of your goals. This is a great way to give your life a boost.

To sign up for the 8 week challenge all you have to do is send me an e-mail telling me you are in along with a before picture of you. Briefly summarize your goals and what you plan on doing to get there. Follow our blog for advise and feel free to ask questions or leave comments in the comment box anytime. This is mostly just to help motivate each other and to hold yourself accountable by putting it out there! Please let me know by the end of this week and we are excited to see who we have as our next challengers! My e-mail is chamba_08@hotmail.com. Here is an example of my goals.

Chandi's Goals

1)Read at least 1 book

2)Make something crafty for our home

3)Paint Baseboards in basement

4)More spiritual balance 1/2 hr each day

5)Be able to swim a mile

6)5K under 21 minutes

7)Run 20 miles

You can make it as simple as that, add a paragraph with it, or just summarize it all in a paragraph.

Row row row your boat

Scott Schwab:

Looking for a great workout? If you are a gym goer, seek out and destroy the rowing machine. It works so many different parts of your body, that I would consider it a full body workout. As you strap into the stirrups, realize that you may not be a professional rower, which was one of my issues. It seems like no matter what activity that I do, I go in thinking that it is going to be simple. The next day, when I cannot breath correctly, it seems to be the reality that I still need to "take it easy", like Jack Black would say in Nacho Libre.

However, the bending, twisting, and pulling helps to strengthen the lower back as well as the side area or love handles. As you pull back you are using not only your arms, but much of your upper back, shoulder, and abs. We have spoken in past posts about the importance of having a strong back. Many of peoples battles with flabby abs and a weak stomach relate to a weak back. The core is the most basic, but vital area that needs to have some attention. This is the area in which we carry much of our bad weight. Having excess fat around our major organs, is the most dangerous area for fat to accumulate. So do yourself a favor and take a couple days a week and jump on the rowing machine.

For those of you at home that want to have some simulated fun, put your feet with shoes on under the couch or coffee table. Something that is preferably as low to the ground as possible. Take a couple of light weight dumbbells and hold them in mid-air as you move back and forth. You will be sliding your buns on the floor, so make sure that you are wearing something suitable for the slide. The more movement the better. Especially as it relates to getting the dumbbells up and in front of your feet. As you move back, make sure the dumbbells are close to your chest as you are sliding your buns on the carpet, until your legs are straight and you are leaning as far back as possible. Let me know what you think. It is a classic in my mind and is going to be more apart of my routine as a look to eliminate the elusive muffins that have snuck up on me over the summer.

Me against the world

Scott Schwab:

Do you ever have those days when everything seems to be stacking up against you? Well I had mine yesterday and thought I would share the humorous story. Yesterday started in a busy rush getting things done for the weekend celebration. I had a couple of meetings and badly needed to do some work on the computer. Since my computer moves at the speed of molasses and is ridiculously efficient, doing the most simple of task takes forever. However, we made it through the morning with little to no problems.

It was when we made the decision to take off on a whim and leave for a trip that we weren't planning on leaving until today. We quickly packed and left our house, forgetting much of the things that we would need. Second thing is we stopped to grab some Wendy's in hopes to feed the kids and continue making good time. That was until, without warning Cambree shot throw up all over herself, the back seat and her sister. Tears and screams were bursting out and all I could do is look in the rear view mirror; thinking, this is going to stink. We ended up pulling over at the gas station and trying to clean the best way possible the nasty smell and regurgitated fries and nuggets. Furthermore, I guess Gavin hasn't had much experience with cigarettes and started playing in the butts left in the container outside the store. As Chandi and I are cleaning the car some guy says, "dude not cool, to Gavin for playing in the used butts. He then looks at me like I am the idiot, while he smokes a cigarette." Ironic, hmmm, yeah like rain on your wedding day.

We get back on the road, but threw away the blanket and clothes that Cambree had on. I guess that was her favorite blanket and another just would not due. So we listened to cries for another couple of hours. As I was driving at an accelerated rate, throw up smell all around, I got pulled over. I guess I had just passed into a 55 mile an hour zone and Wyoming police don't understand that going 81 is not kosher. Well after a ticket and friendly advice from the local law enforcement, we were back on the road. Just when I thought, this day just needs to end, blue and red lights flashing in my rear view. Yep a second cop about 30 miles later pulls me over. I asked for what and he said that I was hugging the white line while I was driving. At this point I looked at Chandi and just started laughing with something she said. If you have never seen Dan in Real Life, you should rent it this weekend. There is a part where he is pulled over multiple times and makes the remark, "put it on my tab". That is definitely how I felt, but did not say the famous line. Luckily, I got away on a warning and great advice to stay between the yellow and white lines, on my side of the road.

Life is to funny not to bust up and laugh out loud. Life has a funny way of kicking you down, but laughter makes the scrapes hurt so much less. We did go on a hike today, and I had the best work out that I have ever had. I had Gavin on my shoulders as we went on a mile hike. Even more satisfying then the burning glouts, was being able to be with my family. With your health, it is essential that you surround yourself with people you love, and activities that can show appreciation for life. I am not a hiker, in fact I don't like it at all. However, building a memory with my family and seeing nature through a landscape that few will see, is life changing. Do something fun this weekend, if not anything else spend sometime with someone you love and enjoy the world around you. If for nothing else I hope you had a laugh from our misfortune, because now looking back I can laugh out loud. Have a great Labor Day.

Guest Blogger

John Gibson

Weight loss is a very simple concept once you understand the process. Unfortunately there’s a lot of information out there that can make it very confusing. Hopefully I can clear up some misconceptions with this article.
True weight loss (the type of weight loss that lasts, the type that actually melts fat, the type that doesn’t involve the latest fad) is a very simple process, but does take some effort.
Let me lay out the steps of fat loss for you. First your nutrition must be taken care of. I won’t go too deep into this topic, but if you’re eating a lot of junk food and expecting to lose weight, you got another thing comin’.
Second, your program must involve strength training, or lifting weights.
Third, you need to have some Energy System Development or cardio. I don’t like the word cardio, but that will be for another day.
Strength Training
I want to talk mostly to the women, men usually don’t have a problem with strength training, they just do it wrong.
Here’s an observation that I’ve made in the gym over the years. When a woman walks into the gym, she walks in head down, music in her ears, and beelines it to the cardio equipment, where she spends the next 2 hours running in place.
As for men they walk in with their heads up staring at the cardio equipment, trying to get that third girl from the end to notice him, but walking over to the weight room. His problem is that he looks in the mirror and notices that his chest, abs and arms aren’t looking quite like he wants them to, so he thinks to himself, “I haven’t done a chest and arms workout since yesterday, I guess I’d better do that today.”
So here’s the problem with the women’s side of things. First off what is it that most women want to accomplish when they go to work out? Usually, from my experience, they want to “lose weight” or “tone up”, but they are avoiding the very same type of exercises that will help them do that.
There was a study conducted many years ago that wanted to see which form of exercise would help people lose weight better, cardio or strength training.
So they grabbed two groups of people, the first group did about 2 hours of cardio every day for about 6 weeks. The second group lifted weights for the same 6 weeks.
What was the end result? The cardio group lost a grand total of…wait for it… 4 pounds. Not too exciting, especially when you take into consideration that they did around 60 hours of cardio in that time period!
As for the strength training group, in the end they lost… 21 pounds!!
Wait a second… I thought you had to do cardio to lose weight? How can something that “bulks” you up help you lose weight?
Let me enlighten you. First off, strength training builds and strengthens the muscles, hence the name strength training.
Muscles are a very metabolically active tissue. Meaning that the more you have of it, the higher your metabolism. I have heard it said that 1 pound of muscle burns 50 calories a day, (that isn’t exactly correct, but it is close enough to make a point.) So, for every pound of muscle you have you will burn an extra 50 calories.
Guess how many more calories you burn with every extra pound of fat… I have no idea, but it isn’t much.
“ok, so you’re telling me that I have to get big and bulky to become lean?” says the woman in the back.
NO, you don’t have to become big and bulky to get lean. But you do need to put on some muscle, aka TONE UP.
Let me explain this a little more. In the last two months I have been working with a woman that was getting ready for her wedding. When we started she had six weeks till her wedding! Not much time in my opinion, but we went at it hard.
Her program consisted of an eating plan, a very intense strength training plan, and interval training. When she first started she was afraid of the weights, but I was able to convince her to lift, and I mean lift as heavy as she could.
Here’s an example, on day one she picked up the 10 pound dumbbells and started to do a bent over row exercise. I laughed and handed her more weight, the last day we lifted before her wedding she picked up a 30 pound dumbbell.
Here were her results:
You see even though she lifted very heavy, and you can ask her it was a huge struggle, she actually got smaller everywhere and toned up big time, as you can see from the pictures. There was no “bulk” put on her, she toned up very well, in fact she lost two inches off her biceps alone! Her body fat dropped like the atomic bomb, and trust me when I say her fiancé was excited. He actually was a little embarrassed that his wife was going to look better than him on the honeymoon. He ended up starting his training with me 3 weeks before the wedding.
So there you have it. When it comes to strength training, don’t hold back, lift heavy and work hard. This will give you the body the treadmill never could!
John Gibson is the owner of Do Performance and Fitness. Do Performance and Fitness provides the most effective weight loss and sports performance training in Utah. Through physical means they literally change their client’s lives. John has had the opportunity to work some of the best athletes in the world including the men’s and women’s national soccer teams, the LA Galaxy and Chivas USA, and many individual NFL, NBA, MLS, and NHL athletes. He has taken his understanding of exercise, nutrition, and motivation to apply to local Utah athletes as well as the average person looking for fitness and weight loss goals. He is quickly becoming the most sought after coach for weight loss due to the dramatic results his clients get.You can read more about John Gibson and what he does at http://www.blogger.com/www.doperformanceandfitness.com

Arm yourself

Scott Schwab

I wanted to post a great workout for those of you looking to improve the look of your arms. Here are 4 exercises that will not only have benefits for the upper body as a whole, but if done write, you can expect some great definition.

Prone Incline Rear-delt raise

For this exercise you will straddle an adjustable bench and position yourself in front of a mirror. In this way you can see the proper form and know what to look for. The bench will be in a 45 degree angled position. As you are sitting facing the bench, you will take two dumbbells of equal weight and let them hang. As you lift them up from the starting position make sure your elbows are up and out. This will give you the best results. Also make sure that you are not trying to power lift in this position. A lower weight is better to try until you are comfortable.

Dumbbell Raise

Standing upright you will take two dumbbells and have the weights down to your side. Rotate your hands until they are pointing away from your body. From this position go straight up towards the side until your arms are perpendicular to your body with arms stretched out. This exercise is most beneficial when you take your time and allow it to be slow and precise.

Behind the neck Press

This exercise requires you to be seated upright and have a bar bell rather then dumbbells. The exercise is exactly as it sounds. Get the barbell off the rack and extend arms as far above the head as possible. At that point bring the bar slowly behind your head until you lightly touch your neck. Explode at this point back to the starting position above your head.

Wide-Grip upright row

This is an exercise that will be performed with the barbell and not with dumbbells. The key is the positioning on the barbell in making sure that the hands are more then shoulder width apart. As arms are to the side and the bar is in front of you at about the thigh level. You will take your hands, (knuckles up) and slowly raise the weight straight up until it almost touches your chin. Slowly take the weight back down until arms are fully extended at resting position.

Killer abs

Lay on your side with your bottom arm tucked to the side of the body and the upper arm holding your head up off the ground. The key is to pull the head up gently and bring your legs that are slightly elevated off the ground and meet in the middle. The key is to keep your feet and knees touching. Try and touch your knee with your elbow as you twist upwards. I promise you will not be disappointed.

Like with other exercises in the regiment. Do four sets of 10 reps with each of the arm exercise. With the killer abs go until you burn out. However that is the number you establish with the remaining 3 sets for each side. You should only rest about 1 minute between the sets. Do both sides left and right immediately after the other.

On a final note I wanted to introduce a guest blogger for tomorrow. John Gibson, is a friend of mine that I grew up with years ago. Reconnecting with John was great, but it turns out that he is a personal trainer and is known for phenomenal results. He has written up some great suggestions and is available if anyone is looking to get the extra edge for the up and coming 8 week challenge. Remember to have your photos in and get some friends so it is easier and you can have fun with it. The goal is to be in shape for Thanksgiving and Christmas. Good Luck