8 week challenger

Happy Halloween
Have a safe and happy Halloween weekend.


Sam Woods:

Thanks to an extended autumn, there has been no shortage of great fall rides on the bike. Eating has improved. Less soda. Gotta eat better breakfasts. The second half of the 8 week challenge will be tougher as I am forced to excercise indoors.
P90X and the bike trainer is the game plan for a strong winter.

Guest Blogger

John Gibson:
Hey mixers, I hope those of you who are doing the competition are going strong.

I have been asked to carry on with the series I started a while back. In my last article I talked about
strength trainings role in weight loss.

In that article I mentioned the three things that are important to weight loss:

1. Nutrition
2. Strength Training
3. Cardio (but not what you think)

Those are the three most important parts of a weight loss program, and yes they are listed in order of
importance.

Ok, so let’s talk the cardio side of things. First I need to define a couple things. There are different types
of cardio that you can do. The first is the Long Slow Distance (LSD) running, biking, etc…You put in your
favorite activity.

The second type of cardio is Interval Training. This is any type of training that involves a sprint followed
by relaxation. An example might be sprinting for 20 seconds, then walking for 1 minute, then repeating.

When I have people talk to me about weight loss, I always like to find out what they are currently doing
so I can help them progress from their current thinking and activities, to the activities that will get them
the best results possible.

When these people share their activities, they usually go on telling me about all the miles they’ve been
running. Usually they aren’t lifting any weights, which is the first thing I will fix. Next I work on their
cardio.

Now, because I consider myself somewhat of a scientist, I need to share some research that I read when
I was finishing up my Masters Degree in Exercise Physiology.

There are a couple of very interesting studies that have come out. I think you might be surprised by
what the results were in these studies.

In this particular study one group rode a bike for 90 minutes to 2 hours, probably a lot longer than most
people do their cardio session.

The second group did 25 minutes of interval training. The protocol they followed was 30 second sprints
on the bike with 4 minutes of recovery before they sprinted again.

Another interesting part of the study was that the 90 minutes to 2 hours group did their program for 28
weeks, and the interval group only did 20 weeks. Don’t ask me why they did it that way, it doesn’t make
sense to me.

So the 90 minutes to 2 hours group burned over 26,000 calories in that 28 week period, while the
interval group burned over 13,000 calories in the 20 weeks.

So really quick let’s look at the facts here. The LSD group burned nearly 2 times more calories than the
interval group. So we can determine that the LSD group lost more weight… right?

Not so fast. One thing that I haven’t told you is that the calories they measured where calories burned
during the workout alone. They did not count the calories that were burned after the workout.

So what were the final results… The interval group lost 9 TIMES MORE FAT!.

But how could this be when you look at the amount of calories they burned.

There is a principle called EPOC (Excess Post exercise Oxygen Consumption).

This principle states that higher intensity exercises have a tendency to increase the amount of calories
burned after exercise.

When we look at LSD (not the drug) your metabolism increases over a period of time but quickly returns
back to your baseline as soon as you finish.

But with interval training, your metabolism has been shown to nearly double for up to 48 hours after
exercise.

So when a person tells me they are doing Turbo Jam and that it has been shown to burn 1000 calories
an hour while you’re working out, I could care less. How many calories does it help you burn after the
workout and for the next two days? That is what I care about.

So for real true fat loss you need to start doing interval training.

To get started I recommend you find an activity that you really like. Maybe like cycling or running or
jump rope.

Start out by warming up, which usually means start out at a slow pace and slowly go faster and faster,
until you feel ready for the real work.

When you are ready to rock, start sprinting as hard as you can for 30 seconds. Then recover for about 2-
4 minutes. Then sprint again. Do this as long as you can handle. If you need to lengthen out the recovery
time, go for it. But do this for about 20 minutes or longer if you can.

I hope this helps out. Let me know if you have any questions.

John Gibson is the owner of Do Performance and Fitness. He is a Utah County Personal Trainer that
specializes in getting rapid fat loss results for his clients.

To Schedule an appointment or to find out more about what he has to offer please visit
DoPerformanceAndFitness.com

8 week challenger

Megan Porter:
The 8 week challenge has been going "great" in regards to some of my goals and "OK" with others. I started working with a trainer twice a week in the middle of the day to mix things up a bit. This has continued to motivate me with working out 5 days a week regardless of how tired I am. It's very difficult to get motivation to work out after business travel and long days at work but I've seemed to manage. I've surprised myself by dropping soda all together, I'm going on 4 weeks without a diet coke. I can't believe how the cravings just disappear and after the headaches finally went away I was feeling great. Knowing that the 8 week challenge was still going on I decided to organize a group of girls for a boot camp every Saturday morning that has proven to be very rewarding. Each week we have more girls that show up and we each motivate to push each other one step further. I haven't attempted to run a 5k yet in under 25 minutes. I'm enjoying this challenge and continue to work towards what's going to make me happier and healthier.

8 week challengers

Drew Cavner
Halfway through the challenge everybody. The biggest success that I have had up to this point would be me cutting out the fast food. Even though I would never really eat or splurge on fast food one meal every now and then can throw you off your routine. I'm always on the run and busy with work so it was always the quickest easiest solution. I now make most of my meals before I go to bed and are ready to be eaten the next day. You will ALWAYS get the best results if you incorporate healthy diet with consistent workouts. The main thing that I feel I haven't done so well up to this point is my workouts. With having two jobs and trying to operate a business I find it very hard to have time for myself, let alone time for the gym. The last thing I think about when I get home at night is the gym. For the next 4 weeks I will make an extreme effort to make it to the gym 4 times a week. It doesn't matter if I'm only there for an hour, I will get something done! Congrats to everyone so far and keep up the good work!

Taylor Johnson
This 8 week challenge is my first and I have been working on being consistent. I have had success with eating better and controlling my meal portions. I used to be about 30 pounds heavier and it was due to physical inactivity and poor eating habits. I changed my eating habits and balanced my life. My goal now is to implement consistency in my exercise. I have gone running a couple of times, but in general I would like to improve in this area the most.

Breann Johnson
The 8 week challenge has come in a time when I am extremely busy. I am currently acting in a play and I am busy every night of the week. Exercise in the form of dance is done regularly and it ties into my passion. I am getting the exercise in many different forms, but having the 8 week challenge has helped in regards to eating better. I watch my portions and feel I improve daily. I am enjoying myself, even though at times my schedule is completely swamped. I want to continue improving and focus on living life to the fullest.

Mark Pittard
So the first half of my eight week challenge has been going ok. I
have improved on my strength and cardio, but still need to work on the
mid section. My next four weeks is going to be alot more running along
with strengthing my core. When I do my weights im going to do more
reps with less weight.

Seasons change

Scott Schwab:

With the changing in seasons, it is a good time to change our mentality. As seasons change our health can change as well. Everything from our desire to get out and exercise to the way that we choose to eat. Being aware of the change is only half of the battle. Taking action is the only way to set in motion the right habits for success.

Because our health is so much based on consistency, we must look at the change of weather, as an opportunity to do different workouts, but still maintain our desire to stay healthy. It is a fact that this time of year people start working out less and eating more. Credit the natural bodies instinct to begin preparing for winter. As the weather gets cold, your body will start holding on to more fat to protect the body.

Combat the cave mentality

The cave mentality, is the desire to stay in and hibernate. Staying in has the potential for much more sitting around, and snacking that will take our bodies in the opposite direction of fitness. The way that we combat this, is to find hobbies and reasons for getting out. The other way is to avoid the cupboards full of cookies and treats. Learn to snack healthily. Choose things that you enjoy, but limit the calories and fat. With all of the family events and gatherings, there will be plenty of food to eat. Avoid the justification that you will do better later.

Seek improvement not perfection

I will be the first to admit that I am not perfect in what I eat or always getting to the gym. However, I always try to improve, which has helped me avoid some of the pitfalls I used to be apart of. For example, I used to put ranch on everything and the portion was not just a little dab. I also could slam a whole bag of Oreo's in one sitting. Based on how I felt afterwards, and the continual set backs, I had to make the decision to change. I cannot pretend like I know your food weaknesses or temptations. I can tell you though, that as you identify your weaknesses and set a plan to overcome them, that you will succeed. It has to be important to you and a focus that you will maintain.

Focus on the goal

The goals for each person are different in relation to what they want to succeed. Just like anything though, you must make it a priority. If you want to avoid a consistent weight over the holidays, don't allow yourself to go crazy during these next months. Knowing that the body will be looking for extra fat and sugar to store, be careful with the decisions that you make in relation to food. It is also cold and getting out is not as easy. This may be a time to get a gym membership or bundle up and brave the weather. However, keep the focus on what you want to accomplish, and how you are going to succeed. It requires a plan and most of all consistency. Make your days count!

Quote of the day

Scott Schwab
Today is a great day and time of the year to reflect on where you are. You still have a great amount of time to finish the new year's resolutions that you made at the first of the year, and most of us will start experiencing the changes of seasons. Begin your week with the end in mind. Accomplish the things that are most important and let the rest take care of it self.

“God, grant me the serenity to accept the things I cannot change, the courage to change the things I can, and the wisdom to know the difference.”

-Reinhold Niebuhr-

Healthiness Equals Happiness

Chandi Schwab
We are always talking about how our main focus or goal is to help people create a healthy lifestyle. What does that mean exactly? The list is endless, but the trick to healthy living is making small changes...taking more steps, like adding fruit to your cereal, or having an extra glass of water...these are just a few ways you can start living healthy without drastic changes.

Exercise

One of the biggest problems in America today is lack of activity. We know it's good for us but still seem to avoid it either because we're used to being sedentary or afraid that exercise has to be vigorous to be worth our time. The truth is, movement is movement and the more you do, the healthier you'll be. Even moderate activities like chores, gardening and walking can make a difference.

Just adding a little movement to your life can:

•Reduce the risk of heart disease, stroke and diabetes
•Improve joint stability
•Increase and improve range of movement
•Help maintain flexibility as you age
•Maintain bone mass
•Prevent osteoporosis and fractures
•Improve mood and reduce symptoms of anxiety and depression
•Enhance self esteem
•Improve memory in elderly people
•Reduce stress

So, even if you decide to start with small changes and a more modest weight loss, you can see the benefits are still pretty good. One study has found that just a 10% weight reduction helped obese patients reduce blood pressure, cholesterol and increase longevity.

Simple Ways to Move Your Body

You can start the process of weight loss now by adding a little more activity to your life. If you're not ready for a structured program, start small. Every little bit counts and it all adds up to burning more calories.

•Turn off the TV. Once a week: turn off the TV and do something a little more physical with your family. Play games, take a walk...almost anything will be more active than sitting on the couch.
•Walk more: Look for small ways to walk more. When you get the mail, take a walk around the block, take the dog for an extra outing each day or walk on your treadmill for 5 minutes before getting ready for work.
•Do some chores: Shoveling snow, working in the garden, raking leaves, sweeping the floor...these kinds of activities may not be 'vigorous' exercise, but they can keep you moving while getting your house in order.
•Pace while you talk. When you're on the phone, pace around or even do some cleaning while gabbing. This is a great way to stay moving while doing something you enjoy.
•Be aware: Make a list of all the physical activities you do on a typical day. If you find that the bulk of your time is spent sitting, make another list of all the ways you could move more--getting up each hour to stretch or walk, walk the stairs at work, etc.

By choosing to live a healthy lifestyle you are choosing happiness for yourself and also establishing good habits and happiness for generations to come, how can you deny that? Good luck! And keep up the great work!

8 week challengers

Austin Taylor
My goals for this challenge have involved gaining weight. Not just gaining weight but putting on good muscle. To this point I have put on five pounds, which is a huge accomplishment for me. I have had a hard time putting on weight in the past and am very happy with my progress. I would like to improve the look of my abs and will work these next for weeks on my core. Specifically I will be doing crunches until the cows come home.

Amanda Coltrin
This 8 week challenge has been a little rough for me. The first week of the challenge I started school and picked up new work hours, and was busy all day. It was something that I am not used to. It was a little rough adjusting to the new schedule and finding time to make it to the gym. I finally have started a routine that I am doing. I am cooking meals on Sunday and dividing them into Tupperware for each day of the week. This way I can take it to school and avoid the temptation of going to eat with friends. This routine is great and I am starting to find consistency with it. Last week I had surgery and I thought the recovery would be fast, and that I would return to my routine within a couple of days. However, the doctor and my body have had other plans. I was told that I had to wait at least 1 week to do any physical activity, but could be longer based on my healing. I am trying really hard to keep my diet super healthy, but it is very hard. For some reason when I am not working out, I am more tempted to take the easy way out and eat take-out or treats. I can say I do feel healthier than when I started the challenge. I do not feel a change, but I feel the change. So hopefully I will be able to kick it into full gear in the next couple of days.

Steve Randall
Cardio is still my goal, but I have changed my method to improving my cardio. I am doing ju jitsu 3-4 times per week. It is the most cardio intense thing I have ever done. Much harder then running. I want to be able to grapple for 3-5 minute rounds consecutively.

Challengers

Zach Taylor
The 8 week challenge has been success. I am currently in a weight training class that is great and I know that I am getting the lifting that I wanted. I have learned some great Ab workouts that are great for slimming down. I have been consistent which was important. I would like to improve on eliminating soda, but have reduced my original intake.

Deena Taylor
Things have been pretty good. I have made improvements and getting out with the kids has been enjoyable. I have reduced my portion sizes and have reduced my snacks to once a day. I have more energy and feel that it relates to my activity level and spending time with the kids each day. I got a new outfit that I am excited to wear as my goal. My improvements would come in the form of Ab workouts and continuing to reduce my portion size. I need to eat heavy in the morning so I can have a more consistent day. I will also work with the concept of eating 6 small meals per day.

Daric Hartle
The 8 week challenge has been a struggle. I have had little time and continue to have more things on my daily task list then I can complete. I have cut back on my sugars, breads, and portion size. I need to find time to exercise longer. Getting to bed earlier would be something that would be beneficial and allow me more energy to do the things I need and want to do.

Sheri Schwab
I have not been as diligent with my piano practicing and walking as much as I had wanted to. I am however, making the point to take the stairs over the elevator and parking further away so I can walk further. I have lost 2 pounds at this point and would like to continue my focus in this area. I have been doing well with getting up earlier and having more productive days. I would like to improve in all areas, but have an additional focus on my walking and exercise.

More Challenger Updates

Brittney Schwab
I have not been as faithful to the challenge as I would have liked. I take my vitamins everyday. Drink my protein shake 4-5 days a week. Did the cleanse for 1 1/2 days then it was Marks surgery and it left my mind. I have been eating more fresh vegetables. I have not been able to work out as much as I should. I had tonsillitis for 2 weeks and am now just getting my strength back and I am recommitting NOW to get back to working out. I have been able to set aside 2-3 days a week to spend with my family with no homework.

To finish these last few weeks I am recommitting to going to a aerobic class once a week and working out more.

Arielle Taylor
These past weeks I have found myself to be really busy. But I have realized that I am in complete control of my time and how I use it. With work and school it has been hard to find time every day to work out. That has never been a problem for me… until now. I decided that I would approach this challenge differently than before and focus on a principle that not only dictates the will for a healthy lifestyle, but also the will I possess in controlling every facet of my life. This principle is self mastery. I have been working on deciding what is really important to me, and organizing my priorities. And there has been a huge improvement in my life. I took control of my eating habits and most importantly my attitude. I will continue on this path and hopefully learn a lot about myself, my priorities, and my potential. And in the process I’ll be 10 pounds lighter ;)

Rod Adams
My workouts have been of fair quality, my diet has been acceptable and I have not yet weened myself off of pop and energy drinks. I have focused a limited amount of time on developing a new business concept. My wish to focus on spiritual
growth has been granted; unfortunately through the discovery of some medical issues. The lesson I take with me is that perseverance in times of struggle is paramount. The direction is of greater importance than the speed.

Challengers

Scott Schwab
So far so good. I seem to be fluctuating a lot in my weight, but I feel that I am getting stronger. I have ordered my Chinese language training but have not received it yet. That is the area that I would like to improve upon. When I say I am going to do something, I need to do it. Metro Dash was a good opportunity to see where I was health wise, but I seem to have injured my left hand and keep having to go light on my workouts. As far as my muffins, they are receding slowly and for them to completely disappear, I need to be better disciplined with portion size and frequency.



James Hansen
I have lost weight. It was great to see results in such a short time. I have focused on lowering my portions and kicking out the sugar. I have also enjoyed working out and adding in sports twice a week. I am working on my writing which continues to go well. The place for improvement is just continuing to do what I have been doing. I also had a little blow up with my birthday, but I am back on track and ready for the next four weeks.

Dyan Vallace
I have found that my goals were some what unrealistic for my time restraints. I have had to commit a couple of times, but I am on track and feeling good. Learning to eat differently based on my allergies has been a journey and I am learning new things each day. I have had success with eating more protein and taking supplements and vitamins.

Trent Vallace
I have enjoyed this challenge, where it is the first challenge that I have done. I have been consistent with my exercise and find that I am enjoying different things. Proteins have been a main part of my diet and I am finding more food that is applicable to the way that I would like to live my life.

Chandi Schwab
This 8 week challenge has gone well so far. I have read a book and have almost finished a second, I finished a craft for our home, and I have swam a mile which is huge for me seeing as though 3 months ago I couldn't even swim 1/2 a lap. I am about half way through my goals leaving the most difficult for last. I still need to go on a 20 mile run, get my 5K under 21 minutes, and paint the baseboards in the basement. Unfortunately my little boy dropped a candle on my toe and it has set me back but I am still shooting for accomplishing them all. (Maybe a little crazy). 4 more weeks here I come!

Quote of the Day

Scott Schwab

We have spoken many times about having examples and persons who inspire. It is healthy to have mentors and those to whom we look up to. In fact having a person close to you that you can learn from and pattern your life after, will statistically bring you higher opportunities for success. Those who do not pattern their life after anyone often times have difficulty finding direction and identifying opportunities.

"Imagine for yourself a character, a model personality, whose example you determine to follow in private as well as public."
-Epicetus-

This week we are following up with our mid term accountability paragraph. Get your paragraph in with where you are at this point, an area that you have succeeded with, and an area that you would like to improve. No pictures, just a paragraph explaining your experience so far.

Walk your way to Fitness

Chandi Schwab
Walking is a gentle, low-impact exercise that can ease you into a higher level of fitness and health. Walking is one of your body's most natural forms of exercise. It's safe, simple, doesn't require practice, and the health benefits are many. Here's more about why walking is good for you, and how to get started with a walking program.

Benefits of walking
Walking, like other exercise, can help you achieve a number of important health benefits. Walking can help you:

■Lower "Bad" cholesterol
■Raise "good cholesterol
■Lower your blood pressure
■Reduce your risk of or manage type 2 diabetes
■Manage your weight
■Improve your mood
■Stay strong and fit

Before you set out, be sure to select comfortable footwear. Also dress in loosefitting, comfortable clothing and in layers if you need to adjust to changing temperature. If you walk outside, choose clothes appropriate for the weather. Avoid rubberized materials, as they don't allow perspiration to evaporate. Wear bright colors or reflective tape after dark so that motorists can see you.

Warm upSpend about five minutes walking slowly to warm up your muscles. You can walk in place if you want. Increase your pace until you feel warm.

StretchAfter warming up, stretch your muscles before walking. Include the calf stretch, quadriceps stretch, hamstring stretch and side (iliotibial) stretch.

■Start slow and easy. If you're a seasoned walker, keep doing what you're doing. If you've been inactive and tire easily, it's best to start slow and easy. At first, walk only as far or as fast as you find comfortable. If you can walk for only a few minutes, let that be your starting point. For example, you might try short daily sessions of five to 10 minutes and slowly build up to 15 minutes twice a week. Then, over several weeks' time, you can gradually work your way up to 30 to 60 minutes of walking most days each week.
■Use proper technique. Walking is a great exercise because it's so simple to do. But using the correct posture and movements is essential.
■Measure the intensity of your workout. As you walk, measure the intensity of your workout by checking your heart rate. Knowing your heart rate allows you to increase the intensity to maximize your workout or slow down to avoid overdoing it.

To find out if you're exercising within the range of your target heart rate, stop walking to check your pulse manually at your wrist (radial artery) or neck (carotid artery). Another option is to wear an electronic device that displays your heart rate.

Set goals, track progress, stay motivated for success
The good news is that walking — even only a modest amount — provides health benefits. For maximum benefits, work your way up to 30 to 60 minutes a day within your target heart rate zone, most days of the week.

To achieve these benefits, it can help to set goals, track your progress and take steps to stay motivated.

Set realistic goalsIf your goal is to walk two hours a day 365 days a year, you might be setting yourself up to fail. Set realistic goals for yourself, such as 30 minutes five days a week.

And you don't need to do it all at once. Build walking into your schedule today. Just do it. For example, walk for 10 minutes on your lunch break.

Track progressKeeping a record of how many steps you take, the distance you walk and how long it takes can help you see where you started from and serve as a source of inspiration. Just think how good you'll feel when you see how many miles you've walked each week, month or year.

Record these numbers in a walking journal you create for yourself or log them in a spreadsheet on your computer. Another option is to use an electronic device — such as a pedometer — to calculate time and distance for you.

Stay motivatedStarting a walking program takes initiative. Sticking with it takes commitment. But when you think of the potential health benefits, it's well worth your effort. Over time you'll likely feel more invigorated. To stay motivated:

Make it fun If you don't like walking alone, invite your spouse, partner, friend or neighbor to join you. You might also join a health club and use a treadmill.
Vary your routine Plan several different walking routes for variety. But if you're walking alone, be sure to tell someone which route you're taking.
Sometimes things happen to keep you from sticking to a regular walking program. Don't be too hard on yourself when this happens. You don't have to let a few days off sabotage your plan to reach a higher level of fitness and improved health. Just revisit your goals and get walking.

You'll be glad you started even though the first steps of any journey can be the most difficult, it helps to keep your goals foremost in your mind. So remember, once you take that first step, you're on the way to an important destination — better health.Good Luck!
(Mayoclinic.com)

Dealing with Demons

Scott Schwab:

Do you ever feel like the world is against you? That everything you try to accomplish comes back in your face. Or possibly you know the feeling of when it rains, it pores! These times in our lives can have adverse affects on your health and continue for as long as you do not step up and get out of it.

The interesting thing about obstacles, or our metaphoric "Goliaths", is that to overcome, we have to face the challenge or obstacle head on. We may only have a bag of stones and be hugely out numbered, but if we think we can we will. Many times, stepping up is to step forward, and may require forgetting how we were wronged or all the reasons that harbor negativity.

Mental Ascension

When beginning the process of overcoming the odds, the first thing that is important is not to let our confidence be affected. It is so easy to think in the dumps, when we are down in the dumps. It is important to have people in our life who will listen to our situation objectively and can give the feedback that is realistic, not just what we want to hear. Sorting through our feelings and looking at the situation from the so called "balcony", will allow us to move past the issue at hand and see past the short term.

The second portion that is a must in overcoming the odds, is to take ownership of the situation. The book I am reading by Dennis Deaton, Ownership Spirit; describes the tale of moving forward without a victim mentality. When we think that we are the victim, we will stay in the devastating cycle. Like clothes in a broken washer that just stay on the spin cycle; the one issue is not the only thing that is affected. We find ways to poison all areas of our life and the problem can then spread to every area in our lives.

Physical Fortitude

As with all times in our lives, it is important to keep a consistency within our physical routine. As much as we do not feel like we should work out, the fact is that endorphins released means clarity of mind and a general happiness that helps our thought process. It is a fact that by releasing these endorphins, that we will find ways to think of issues in a different form and have new enlightenment. Issues unfortunately are not always as they appear from our view point. This is why a focus on our physical can shed light on areas of confusion.

Stress is an area that can affect everything from our immune system to other essential body functions. When stress becomes too much our bodies respond by shutting down key functions of our body, so that the body can focus on the bare minimum of operations. Exercise is one of the most effective ways to relieving stress. Doing something challenging will also allow your body to rise to the occasion and get past the feeling of can't, won't, and impossible.

Breast Cancer Awareness (Great Article)

Andrew Pacholyk

Breast cancer is the most common form of cancer in women. It is the number one cause of cancer death in Hispanic women and the second most common cause of cancer death in white, black, Asian/Pacific Islander, and American Indian/Alaska Native women.

One out of eight American women who live to be 85 years of age will develop breast cancer, a risk that was one out of 14 in 1960.

Food used as a preventative to disease and as an essential part of medicine has been established for over 4000 years by physicians of natural medicine. Food is a major determinant of health that is directly under our control. We cannot
always control pollution, hereditary factors, noise, environment, and the social and emotional behaviors of others, but we can certainly choose what and what not
to eat.

Food is so important to human existence, and because it is utilized many times each day, it has a major affect on the body. However, most people do not realize the power of foods.

Water, carbohydrates, proteins, and fats are the basic building blocks of a good diet. By choosing the healthiest forms of each of these nutrients, and eating them in the proper balance, you enable your body to function at its optimal level.


Eating The Proper Fats

Reducing fat in the diet is an important component of breast health.
Foods with a high proportion of calories from fat should be
eliminated or limited in the diet; these include red meat high in fat
content, poultry with skin, dark poultry meat, fried foods, butter, margarine, cheese, milk (except skim milk), junk foods, and most processed foods. Vegetable oils should also be restricted.

Good fats can help reduce the risk of cancer. The good fats include
Borage oil, evening primerose oil, (which both contain GLA - gamma linolenic acid) flax oil, (which is rich in ALA - alpha linolenic acid) shark oil and olive oil. Omega-3 fatty acids in fish oil, which have been associated with a reduced risk of breast cancer is ideal.

Controlling Estrogen Levels

Environmental estrogens are found in pesticides, plastics, and PCB's (chemical
pollutants in the water, air, and soil). These forms of estrogen are thought to have a major influence on the excessive amounts of estrogen that are being found in both men and women. Poor diet, with too much refined carbohydrate and saturated animal fat and too little fiber is also responsible.

Eat more high fiber foods (except wheat bran) to prevent excess re-uptake of estrogen by the bowel. Organic food reduces your exposure to pesticides, antibiotics, and growth hormones. Too much fat tissue increases your body's ability to convert male hormones into estrogen. Stress also plays a major role in your liver and digestive system removing excess estrogen.

Symptoms: puffiness and bloating, water retention, rapid weight gain, breast
tenderness, heavy bleeding, mood swings (anxiety, depression, weepiness), sleep problems, migraines, flushed face, low libido, foggy thinking, and high levels of copper in the system. Later, endometriosis, fibroids, gall bladder problems, poor blood sugar control, and hypothyroid conditions may arise.

Symptoms in Men: hair loss, headaches, bloating, weight gain, prostate enlargement, irritability, and breast enlargement.

Solutions: low fat high fiber diet, live yogurt (encourage excretion of estrogen), eating cabbage-family veggies (cabbage, broccoli, Brussel sprouts and califlowier) increases the rate at which the liver converts estrogen into a water-soluble form that can be excreted, increase protein intake to improve estrogen metabolism in the liver, vitamin B6 reduces the effects of excess estrogen, more exercise, less stress, and lose weight. These cruciferous vegetables contain anti-cancer and detoxing abilities as well as Indole-3-carbinol, which may have anti-carcinogenic effects.


Antioxidants Are Necessary

More and more evidence is accumulating that indicates antioxidants improve long-term health by deferring or mitigating cardiovascular and cerebrovascular diseases. Exercise-related research indicates that antioxidants such as vitamin E and selenium limit exercise-induced muscle damage; this, in turn, is believed to improve exercise recovery and possibly improve muscle growth potential. Of course, as vitamins C and E and selenium are among the most effective antioxidants, they and others are part of most multivitamin/mineral packs. However, here are some additional antioxidants you may want to consider taking, with the baseline supplementary daily intake.

Research suggests that combining antioxidants is more effective than consuming high doses of just one or two antioxidants. Fresh fruits and vegetables are rich in a wide variety of antioxidants; the essential antioxidants may be better preserved in these foods. Herbal supplements like milk thistle, rosemary, ginkgo biloba, bilberry, butcher's broom and horse chestnut have high levels of potent
antioxidants, although their effects on exercise have not yet been studied in humans.


Black and Green Tea

For years, studies have indicated that the antioxidants in green tea offer protection against diseases, including cancer, and even fight dental cavities. One of the most beneficial of these antioxidants is called epigallocatechin gallate (EGCG). According to the University of California Wellness Letter, Mar 2002, regular black tea is turning out to be just as healthful as green tea. The evidence for tea's health effects comes mainly from lab studies, though some human studies point to possible benefits in preventing heart disease and cancer. EGCG, inhibited an enzyme that cancer cells need in order to grow. The cancer cells that couldn't grow big enough to divide self-destructed. It would take about 4-10 cups of green tea a day to get the blood levels of EGCG that inhibited cancer in the study. Black tea also contains EGCG, but at lower concentrations.


Sugar and Inflammation

One of the reasons inflammation occurs is from a rapid rise in blood sugar, which causes biochemical changes in the cell. Staying away from sugar and
high-glycemic (simple) carbohydrates, which the body rapidly converts to sugar, is one of the best ways to decrease inflammation. C-reactive protein (CRP) is a
key factor of inflammation. In a major study, published in the New England
Journal of Medicine, people with elevated CRP levels were four and one-half
times more likely to have a heart attack. Not only is elevated CRP more accurate
than cholesterol in predicting heart attack risk, but high CRP levels have
turned up in people with diabetes and pre-diabetes and in people who are overweight.

When blood sugar goes up rapidly, sugar can attach itself to collagen in a
process called "glycosylation," or the Browning Reaction, increasing inflexible and inflammation. CRP is not found in foods. However, its levels in the body are
strongly influenced by diet.

A recent study by Simin Liu, M.D., Ph.D., of the Harvard Medical School found that women who ate large amounts of high-glycemic (or diabetes promoting) carbohydrates, including potatoes, breakfast cereals, white bread, muffins, and
white rice, had very high CRP levels. Women who ate a lot of these foods and
were also overweight had the highest and most dangerous CRP levels.


The best way to deal with cravings is to very carefully control blood sugar and insulin by staying away from the simple carbohydrates and eating more protein. In a few days, blood sugar will stabilize and cravings will go away. Good (complexed) carbohydrates, which are low on the glycemic index include: apples, apsaragus, beans, broccoli, blackberries, blueberries, cabbage, cantaloupe,
citrus fruits, green beans, honeydew melon, kiwi, leafy greens, peaches, pears, plums, raspberries, spinach, strawberries.

Bad (simple) carbohydrates, which are high on the glycemic index include:
bananas, breads, carrots, cereals processed with added sugar, corn, French fries, French toast, fruit juices, mangos, pancakes, papaya, pasta, peas, popcorn, white potatoes, white rice, sugar, waffles.

Dietary fats also influence inflammation. Most omega-6 fats, found in margarine and corn and safflower oils, are the basic building blocks of arachidonic acid and prostaglandin E2, two of several key inflammation-causing substances in the body. In contrast, omega-3 fats, found in fish, fish oils, and vegetables, have an inflammation-suppressing effect.


Balance the Body's pH

It is important to keep the body as pH balanced as possible. Most people's diets
tend to be more on the acidic side. Therefore, eating more alkaline forming
foods (plant based) helps to maintain proper pH balance. Eat foods such as non
citrus fruits and plenty of vegetables, some dairy such as cottage cheese and
yogurt, organic skinless chicken, turkey or grass feed, lean beef and fish. Buy
dried beans such as garbanzo beans and black beans, consider whole grains such as brown rice and oats, as well as a handful of healthy fats in nuts and seeds.


Add Healthy Seasonings

There are very beneficial herbs containing antioxidant, antimicrobal, and antifungal properties. Consider cinammon, ginger, curry powder, turmeric,
onions, garlic and stevia.

The one true way to getting results

Scott Schwab

Getting results requires many things. We know that results will require an investment of some kind. Many times it is time, talents, resources, energy. All these investments are valuable to acknowledge and are important to know what a situation will require. The one factor that is the biggest difference maker for success or failure is CHANGE.

Most of us don't like it, and on average most of us avoid it. When you think about it in reference to health, we know that many plans, diets, and groups don't work out because participants go back to their lifestyle. So it would be safe to suggest that if we really want results we need to focus on the effects of change.

For a change to occur, one must know where they are starting from and have a knowledge of where they are desiring to be. For example if you want to be in shape, you observe those who are in shape and devise a plan to get there. This may require you to talk to them to see what they do, or what they eat, or how long they work out. The one thing that is evident is that there must be a change from where you currently are.

The key then is to focus on change. Not from the standpoint that it is inconvenient and that we will be uncomfortable, but that we are empowered and able to make changes in our lives. The importance of making changes is survival. We cannot and will not be able to succeed if we are not willing to change. The main reason is because life is comfortable and subconsciously there really is no need for the change.

5 tips to change

1) Make a plan

2) Set specific goals

3) Eliminate mental retreats

4) Incorporate a positive environment

5) Be consistent no matter what

All of these tips can be implemented in whatever the change you are trying to accomplish. Making a plan allows for the thought that becomes an action to become a plan for achievement. Setting goals helps you to incorporate benchmarks and serves as a great guide for implementing a reward system. Eliminating the mental retreats requires you to look at yourself and plan for the inevitable excuses, reasons, and mental change of dealing with the adjustment. Incorporating a positive environment starts with the way that you "self talk" or encourage yourself. Remember to be a yes person as apposed to a no person. Also tell yourself that you can and will do it! Finally consistency is king. If you have set up the prior four, the fifth tip will come naturally. If you hold yourself accountable, you will always get better results. There is no room for defeat when you properly set yourself up for success.

The five P's

Proper Planning Prevents Poor Performance

Finding Your Purpose

Chandi Schwab
This title can pertain to life itself but I would like to scale it down and focus on the health and nutrition aspect.

There are many different things that motivate people to workout and to live a healthy lifestyle. Whether it be to stay thin, reduce stress, stay happy, or all of the above. I am definitely an all of the above person and then some because there really are so many benefits to working out and following balanced nutritious eating habits.

Back in the day during High School and College working out came naturally with the activities that I enjoyed and was involved in. I became very busy while pregnant with my first child and didn't make the time for working out, thus seeing the negative results after she was born. At this point I felt like my sole purpose and reasoning for working out was to lose weight. That's all I cared about. Yes the weight eventually came off but I didn't enjoy myself through it all. I don't feel like I had the right purpose behind it.

These days I am a mom of three and working out is what keeps me sane and happy because it is my "Me" time and I am doing something to improve myself. I believe that the best competition is with our self. Why try to be better than everyone else? What good does that do? If we are always trying to push ourselves a little bit harder to become better, then eventually we will have made leaps and bounds in our personal progress. There is always room for improvement in everything that we do. This post is to send out some encouragement because we all have times that motivation or purpose to do something is hard to find. I challenge you to find your purpose and stick to it. Good Luck!

Yummy Salad

(serves 4)

*4 cups baby spinach

*1/4 cup dried cranberries

*1/4 cup chopped pecans

*2 apples diced

*1/4 cup red onions diced

*1/2 cup grated carrot

* 1 avocado diced

*1/4 cup Balsamic Vinaigrette salad dressing

Mix all ingredients together in a bowl and enjoy!

Quote of the day`

Scott Schwab:

I am currently reading a phenomenal book that I wanted to pass on to everyone. It is a book that looks at the relationship between ownership mentality and victim thinking. There are so many great parts to this book and I promise you that you will enjoy the read. Ownership Spirit, The One Grand Key That Changes Everything Else, by Dennis Deaton will change your thinking. It is worth having on your shelf, so go and pick it up.

This week is our half way point in the challenge. I am sure that there are many things that can be celebrated, and other things that we could improve upon. The main goal is to take responsibility and move forward. If you haven't done well, who cares, you have four more weeks to get it right. Do not quit or give up, because that can and will become a habit. One of the great lessons in this book is looking at each situation and taking ownership of it, rather then being the victim. This especially applies as time gets closer to you having to submit an after picture and writing a post. There have been too many cases where the person says, well this or that happened so I didn't do anything. Or I just don't have the time to keep up with something like this. Well our goal is not perfection, it is improvement. So if you had a couple of bowls of ice cream or cake, or even had a night out where you ate your heart out. You learned something and can adjust.

This week we will be doing the check in for the half way point. Participants just prepare a paragraph and send it to Chandi or I about how you have done, where you have excelled, and an area that you would like to improve. It is just a check in and will not take you very long at all. Thanks for all your help and making this fun.

Quote:

The consummate truth of life is that

we alter our destiny by altering our thoughts.

The mind is our most crucial faculty, our crowning asset,

our ultimate arena of battle.

-Dennis Deaton-

The Energy of our words.....

Scott Schwab:
I have recently been looking at the vocabulary that I use and wondered; what if anything were behind my words? I began thinking about one of the most basic set of conflicting words. Yes and No. I thought to myself, is there a difference between saying yes or saying no? Do certain people find themselves saying one more than another? Also are there any health benefits and or detriments based on our word choice?
The average person hears the word no from the time they are a child through their teens over 460,000 times. I thought that was amazing and probably true since we tell our 3 year old son "no" about 100 times per day. The fact is, in many cases we become conditioned to think no, cant, impossible, and unattainable. The fact that we have heard the word so often becomes a preconditioned response when venturing out and trying new things. Everything begins as a thought and then is manifested in our speech, and finally followed by an action.
With this knowledge I started looking at the responses that I give to others and especially the self-talk that I give myself. I have been consciously working on replacing the no's and the debilitating factors of the word. What if we could replace the word no with yes? On the plain of our conversations, we can look for yes instead of no.
For example try replacing the word no with a situational yes. No, I will not go and work out tonight. Replace this with yes I will take a needed break and focus on eating healthy. Now this might be the stretch, but stay with me. By avoiding the no's and the consequential negativity, you are still saying the same thing, but the negative energy is not transmitted.
Whether or not you believe in energy and the transferring of it through our words. One thing is for sure, whatever we think about most, transmits into action. We draw things into our life. Many times this is done through and by the words we choose to use. So rather then transferring that no to the workout, or the food, or the relationship; find a way to replace it by using a yes, or I will, or I can.
Consider This:

Neurotransmitters- are chemical messengers that "speak" to the cells, tissues, and organ systems of the body, telling them what to do and at what rate to do it.

Because we control our thoughts, thinking in a way that is encouraging, positive, or through the lenses of the yes glasses, we can impact our mind and body positively. Specific thoughts generate a specific neurotransmitter (or transmitter set) which, in turn, has a specific impact on the body. It is important to know that thoughts can elevate or depress activity in the immune system. Many of us know how essential the immune system is in the overall health perspective, but I for one, had not thought about the impacts that our thoughts have on our immune system. Think great and encouraging thoughts and begin changing the no's into YES!

What motivates You?

Experts say that a healthy diet should be coupled with a balanced workout program in order to keep extra pounds at bay. Rather than view an exercise session as a chore, why not explore ways to make it fun? Read on to learn how to turn exercise into a positive addiction.

•1 Work out to music: Invest in an iPod if you don't already have one. Studies show that people who work out to music tend to stick with their program long-term. Choose upbeat songs that inspire and motivate you and compile your own play lists. If you're a lifelong learner, download pod casts or audio books instead. Listen and learn while you pedal the stationary bike or rack up miles on the treadmill.

•2 Take a class in something new: Gyms, yoga centers and dance studios usually offer a free introductory class. This is a perfect way to see if Pilates, spinning, or power yoga is something you'd be interested in. Too busy to take a class? Browse at the library or a nearby store for workout DVDs, and check out some new moves in the comfort of your own living room.

•3 Buy yourself nice looking workout clothes: including sports bras and shoes. It's easier to get enthused about being active when you're dressed for the part.

•4 Hit the great outdoors: Bicycle, speed walk or hike outside one or two days a week instead of limiting your workout to a gym or dance class. Being around nature is restorative and energizing at the same time.

•5 Find a workout buddy: If you enjoy walking, get a neighbor to go with you a few mornings a week, or suggest a walk to a co-worker during lunch hour. Cycle with a group on Saturday mornings, or join a hiking club to explore local trails.

•6 Participate in a 10K, charity walkathon or bike race: Choose an event two or three months away to train for. Knowing you'll be competing (even if the prize is nothing more than a tee shirt) adds an objective to your workout.

(By: Claire Bush, e.How contributor)

Best Pre and Post workout foods

Pre Workout


Fuel your body before exercise and get the most out of your workout. Types of food and timing of meals affect energy levels during exercise. Heavy, high-fat foods can cause indigestion, sluggishness, fatigue and diarrhea during a workout. Eat too little before a workout and you might not have the energy, concentration or muscular capability to finish your routine. Eat the right foods before your workout and provide your body with the energy and resources it needs to excel during exercise.

Carbohydrates
If you work out first thing in the morning make sure you have include plenty of complex carbs in your meal the night before. If you workout another time of day, 3 to 6 hours before your workout, eat a meal that is mostly made up of complex carbohydrates. Carbohydrates contain glucose, the body's main energy source for muscles during exercise. Easily digestible, carbohydrates help the body use fat during exercise. Complex carbohydrates provide lasting energy to the body and include whole grains, brown rice, couscous, millet, quinoa and bulgur. About 1 to 2 hours before a workout, eat a snack that is high in carbohydrates (simple or complex). Examples include fruits, whole-grain pretzels, crackers and granola. Avoid eating high-fiber carbohydrates, such as lentils and broccoli, during the preworkout snack; they can cause gas and indigestion during a workout.

Protein and Fat
While protein and fat are not the body's chief suppliers of energy,they still contribute and also help fuel your muscles. Lean sources of protein include flank steak, salmon, chicken breasts, lean ground turkey and tuna. Healthy fats include canola oil, walnuts, almonds, olive oil and flaxseed oil. During the preworkout snack, add small portions of fat and protein to your carbohydrate snack. Small portions include low-fat cheese, yogurt, peanut butter and low-fat milk.

Water
Preworkout hydration is as equally important as preworkout nutrition. Dehydration can lead to fatigue and a loss of coordination. According to the American Council on Exercise, exercise performance can decline if a person's hydration level decreases by just 2 percent during a workout. Exercisers should drink 16 to 24 oz. of water an hour before workouts and drink 8 oz. of water every 15 minutes of exercise.

Snack Combinations
Low-fat combinations of carbohydrates and protein include cereal and low-fat milk, raisins and almonds, crackers and low-moisture cheese, yogurt and granola, a shake made with protein powder,fruit and water and apples with peanut butter.

*Because I workout first thing in the morning I get my complex carbs in at dinner the night before and I drink tons of water that night and the next morning. About an hour before my workout I eat an apple and almonds or something similar, I also like to drink an acai energy booster that is a powder base that I put in my water.

Post Workout

Post-workout foods are one of the most important aspects of a fitness program. During exercise, the body's energy stores are depleted, fluid is lost and muscles sustain micro-tears that need to be repaired. This is known as the "catabolic" state, during which the body is broken down to supply energy for activity. The purpose of an optimal post-workout meal is to reverse this process and restore the body to an "anabolic" state, during which the body rebuilds energy stores and repairs broken-down tissue.

There are three main ingredients in an optimal post-workout meal: fluids, protein and carbohydrates. Research on the importance of hydration for endurance has shown that adequate hydration is required for optimal performance. Carbohydrates are essential for replacing glycogen stores that are depleted during exercise and shuttling protein into the muscles. Protein is necessary for muscle repair, maintenance of healthy blood sugar levels and satiety. Fats are a widely debated component of a workout meal, although it is clear that omega-3 fats are the best choice if added.

A small window of time exists immediately following a workout when the body is best able to use the ingredients of a post-workout meal. This is usually within 30 to 60 minutes of finishing a workout, although some research has indicated that within 30 minutes is best.

What to Look for
Water is always the best choice when it comes to hydration, though sports drinks and vitamin water have become popular. Both can be loaded with refined sugar, so choose drinks wisely by looking for low sugar content. Caffeinated sports drinks can provide an energy boost during exercise, although caffeine can promote dehydration.

There are plenty of nutrient-rich carbohydrate and protein choices. Simple carbohydrates like fruit are an excellent choice because they are already broken down into the simplest form and enter the blood stream more quickly than complex carbohydrates like whole wheat bread, brown rice and sweet potatoes.

The best protein choices are those that are lean and easily digested like poultry, fish, whey protein powder, low-fat cottage cheese and low-fat yogurt. Protein shakes are also a great choice and a tasty treat.

*I usually drink my protein shake when I get home from working out. Water, frozen fruit, banana, and protein powder is all you need. (my top choices are Dynamatize Elite Gourmet, the Whey and casein blend) Which you can order off of mixersnutrition.com


Common Pitfalls
One of the most common mistakes made is waiting too long after finishing a workout to have a meal, causing extreme hunger later in the day. Overeating will counteract fat-loss goals, and inadequate protein intake will prevent muscle gain. Eating a small meal within at least 60 minutes of finishing a workout will help the body restore, recover and adapt to workout challenges over time.
Keep up the great work!

Cross Fit

Scott Schwab:

Saturday was my day of reckoning with a race that I signed up for. It is called Metro Dash and happens in about a dozen cities across the nation. It was a lot of fun and very challenging. The idea behind the race is to not only challenge yourself by distance, but interval training in between. The race also showcases a great obstacle course to start the race and again at the end.

I will tell you that the race itself pushed me to my physical limit and passed my mental limit. I started the race with the goal of not walking. I also wanted to finish under the course recommended time. One of those goals I accomplished and the other I did not accomplish.

The benefit to cross training is the ability to appropriately work the entire body, with the benefit of keeping the heart continually on its toes. Different exercises require different paces. It also does a number on the body from a muscle confusion point of view. Exercises are strategically placed as to challenge all parts of your body.

Here is a review of what you could expect when the MetroDash comes to your city or a city near you.

The Gauntlet is the obstacle before and after the run and it consists of
-Rope Swing
-TRX Rows
-Tire Toss
-Sled Pull
-Weighted Ball throw
-Vertical jumps
-Wall climb

The run is about 4.5 miles with stations throughout the run where we do
-Tabata Push ups
-Burpees
-Star Jumps
-Bear Crawl
-Lunges
The way they have it set up and the amount of time you have to do each exercise makes it pretty intense.I highly reccomend it!

Want a nice "Bear" Bum? Check out these top 10!

Here are some great workouts to help get your rear back up where it is supposed to be or even just to firm it up:)

1. Stiff-Legged Deadlift: Stand with your feet shoulder-width apart. Grasp two dumbbells and let them hang in front of your body. Keeping your knees straight, slowly bend forward at the hips and lower the dumbbells until you feel an intense stretch in your hamstrings. Then, reverse direction, contracting your glutes as you rise upward to the starting position. (works really well standing on a bench)

2. Good Morning: Begin by resting a barbell across your shoulders. Assume a shoulder-width stance and keep your lower back taut throughout the movement. Slowly bend forward at the hips until your body is roughly parallel with the floor. In a controlled fashion, slowly reverse direction, contracting your glutes as you raise your body up along the same path back to the start position.

3. Reverse Hyperextension: Begin by lying face down on a flat bench with your lower torso hanging off the end of the bench and your feet just short of touching the floor. Grasp the sides of the bench with both hands to support your body. Slowly raise your feet upward until they are just short of parallel with the ground, contracting your glutes at the top of the move. Then, reverse direction and return your legs to the start position.

4. Unilateral Hip Extension: Begin by placing your left knee on the bottom of an incline bench. Bend your elbows and place your forearms across the top of the bench so they support your body weight. Slowly raise your right leg as high as comfortably possible, keeping it straight throughout the move. Contract your glutes and then reverse direction, returning back to the start position. After performing the desired number of repetitions, repeat the process on your left.

5. Lying Abduction: Begin by lying down on your left side. Bend your left leg at a 90-degree angle and bring your left foot to rest underneath your right knee. Keeping your right leg straight, slowly raise it as high as possible. Contract your glutes and return to the start position. After finishing the desired number of repetitions, turn over and repeat the process on your left.

6. Standing Abduction: Begin by attaching an ankle weight to your right ankle. Stand with your feet together and grasp a sturdy, stationary object for support. Bring your right leg directly out to the side as far as comfortably possible. Contract your glutes and then slowly return the weight along the same path back to the start position. After finishing the desired number of repetitions, invert the process and repeat on the left.

7. Lying Leg Curl: Begin by lying face down on a leg curl machine, with your heels hooked underneath the roller pads. Keeping your thighs pressed to the machines surface, slowly curl your feet upward, stopping just short of touching your butt or as far as comfortably possible. Contract your hamstrings and then reverse direction, returning back to the start position.

8. Standing Leg Curl: Begin by attaching an ankle weight to your right ankle. Grasp onto a stationary object and slowly curl your right foot forward, stopping just short of touching your butt or as far as comfortably possible. Contract your right hamstring and then reverse direction, returning back to the start position. After performing the desired number of repetitions, repeat the process on your left.

9. Kneeling Abduction: Begin by kneeling on the ground, assuming an all fours position. Keeping your right leg bent, raise it to the side as high as comfortably possible. Contract your glutes and then slowly return the weight along the same path back to the start position. After finishing the desired number of repetitions, repeat the process on your left.

10. Floor Kick: Get into an all fours position, placing your palms on the floor to support your body weight. Keeping your left knee on the floor, straighten your right leg and extend it behind your body just short of touching the floor. Slowly raise your right leg as high as comfortably possible, keeping it straight throughout the move. Contract your glutes and then reverse direction, returning back the start position. After performing the desired number of repetitions, repeat the process on your

8 Week Challengers

Taylor and Breanne Johnson_

-Work out 3 times per week for 30 minutes!









Derek Greenwood

-Lose 20 lbs!!













Sam Woods

Goals:

-190 lbs (204 lbs starting weight)
-50% reduction in refined sugars
-4 weekly workouts

2 more Challengers

Mark Pittard

Goals for this eight week challenge
1. Loose 7 pounds and turn it into muscle
2. Do 300 crunches everyday besides Sunday
3. Run three times a week
4. Weights three times a week
5. No eating after 8
6. Limit sweets to once a week












Daric Hartle

I am currently at 212 lbs and would like to be down to about 195 idealy however, for this challenge I think it is realistic to try and get to 205. I am going to accomplish this by using a diet that is supposed to jive with my blood type. In other words, I should not eat certain foods due to my blood type. I will try this method while also cutting back on my bread and sugars consumption. I will once again be starting my running and keeping track of it using Nike Plus on my IPod. Also, I am going to swim at least 3 times a week.