You're Beautiful

Scott Schwab:
I wanted to leave a post with a couple of tips about feeling good in your own skin. To often we create model citizens in our mind that if we just looked like them, had hair like them, had legs like them, etc. This is not the goal to live your life through meaningless comparisons and self doubt. A secret of life is to find happiness with what we have been given. None of us are perfect, well maybe David Hasselhough, but that is besides the point. We never want the challenge to feel as though you must look a certain way or be a certain weight. We love that the goals have involved other things and given people a true look into balance and happiness.
Leave the pity at the door
At times we can become a little sensitive and unfortunately the pity party can begin. There are many legitimate reasons for us to go through ups and downs. However, if we stay in the downs for too long, it can become a permanent residence. Depression is a real thing and will destroy your health. Find ways to pull yourself out of the blues and get back to being you. Unfortunately, there is not anyone that can take this step for you. This is a journey that you have to realize for yourself. Having good people around will help and doing exercise to increase your endorphin count does matter. Furthermore, surround yourself with people who are like-minded.
Eliminate Negativity
I am sure that we all can recall a time where we were negative Nancy or pessimistic Paul. The danger is that our thoughts become actions, our actions become habits, and our habits become our lifestyle. This is why we eliminate the negative as soon as it enters your thoughts. All thoughts that don't take you to a higher plain or are true to your character should be worked on. Again nobody is perfect, but a question that all of us have heard that describes character well; what does a person think about when they are not paid or supposed to think about something! Dream but dream big! To many people have no dreams and wonder why they never achieve their goals.
Let planning become motion
A person can spend all the time in the world planning and never take one step towards their goal. You may be unsure of yourself or your goal, but you will never live unless you take that step into the unknown. We all love comfort and we all love sustainability, however, growth comes at the risk of both. Push the limit and go for the gold. Life has a funny way of knocking you down, even when you are trying your hardest. The truth is, if you keep getting up and never settling, you will come off conqueror.
Self Evaluation
Lastly you have to know yourself and find ways to trick the whiner within. Many times life throws you a curve. In Baseball to properly hit a curve ball, you actually need to step into the ball. The challenge is that a great curve looks as though it will hit you or be to far outside to hit. Stepping into the ball is dangerous, but rewarding. Curve balls, like life require you to step into the challenge. Get your feet wet and explore the side of you that you may not know. We all have things we are reserved about, unsure, and even insecure with. Those things keep you from living life to the fullest. You have to realize that you are great, you have made it this far, so keep going. You may have heard the saying that you ain't no junk, cause God don't make junk. In fact you're beautiful. Hold your head high and find ways to be happy in your skin and most importantly RIGHT NOW! If you can't find happiness now, you will not find it later.

Waterworld

Scott Schwab:
We all know the benefits to water, but do you know that simply increasing your water amount can greatly improve your weight loss, skin health, and complexion? From a weight loss perspective, let me share a couple of points that you may have heard before, but will help you improve.

Benefits to Water
Water has the ability to suppress your appetite. This should not be used from the standpoint of drinking water to avoid food consumption. Your body is a engine and it needs fuel. Food is a largest part of that fueling process. Water however, can help with reducing the amounts that we eat. For instance, if you get into the habit of drinking two cold 8oz glasses of water before a meal, you will eat less. If that is a consistency, you will find your body losing weight and see results within a month. The habit is the key. Just remember to drink before your meal two glasses. That way you will eat less for your meals and the elasticity of your stomach will change, helping you consume less food.
The other fact is that by taking your weight and dividing it by two, and drinking that amount in ounces; will drastically help. This will do many things for you, but mainly flush your system and help you eliminate toxins. Our body works on a system of priority. It deals with fueling and providing sustainability first. After the basic needs of the body are met, the body starts to work on other functions. Fat burning and fat loss is unfortunately not the first function. However, it can be something that the body will do efficiently; if the body is free of toxins. See flushing your body will leave it in a neutral situation, where it can focus on burning calories rather than sorting through sugars, processed foods, and other toxins that the body does not know how to handle. So help your body out and do the daily flush, simply by increasing your water intake.

Agave Nectar

REPLACE SUGAR WITH AGAVE
Take advantage of agave’s low glycemic impact by using it to replace the sugar in your diet. Like many natural sweeteners, you can seamlessly substitute agave nectar for sugar in most recipes.

Use about 1/3 cup of agave nectar for every one cup of sugar called for in recipes.

Reduce the liquid ingredients in recipes by one-third, since agave nectar is liquid (and sugar is dry).

Reduce your oven temperature by 25 degrees.



Health Benefits of Agave Nectar

Agave contains saponins and fructans. According to Dr. Sahelian, saponins, which are found on quinoa and many plant roots, including ginseng, have anti-inflammatory and immune system-boosting properties, including antimicrobial capability. In fact, the Aztecs used agave syrup to treat wounds because of its antibacterial properties.

Inulin is a type of fructan or fiber that has many health benefits. Studies suggest that inulin can be effective in weight loss because of its low impact on blood sugar and its ability to increase satiety and decrease appetite. Inulin is also associated with lowering cholesterol, reducing the risk of certain cancers, and increasing the absorption of nutrients, such as isoflavones, calcium and magnesium. Inulin can also be found in some varieties of yogurt.

In addition, Dr Sahelian says fructans are not destroyed in the stomach and may be a delivery system for drugs to treat colon diseases such as ulcerative colitis, irritable bowel syndrome and Crohn's disease.


WHERE IS AGAVE NECTAR SOLD?
Agave nectar or agave syrup is sold in health food stores as well as in some supermarkets. It can be found next to the honey or in the health food section.

Flat Abs Fast!!!

Chandi Schwab

Here is a quick but effective ab workout! Perfect for when you go out of town or for a quick everyday ab routine that will give you great results.

1)Circles

While on a mat or cushioned carpet, lie on your back with your arms down to your side. You can either have your head slightly off the ground looking straight up at the ceiling or head relaxed on the floor relaxed looking straight up. Your arms are by your side with palms down on the floor. Slightly elevate legs straight out up in the air. Circle your legs away from each other 20 times then circle them inward toward each other 2o times.

2)Sissors

This is done with your body in the same position. Extend both legs up in the air the same way as before and bring your right leg straight up while the left is parrallel with the ground. Swith your legs back and forth and with each switch count it as a rep. Do this 20 times nice and slow to get the proper results.

3)Crunches with legs

*12 regular crunches

*Right leg straight up in the air 12 more

*Left leg straigh up in the air 12 more

*both legs straight up in the air 12...

*Left left straight up...

*Right leg straight up...

*both back don on the ground last 12

4)Stretch

Lie on your tummy and prop your upper body up with your hands. Arch back and stretch your abs slowly.

5)Plank

Lie on your stomach and put your elbows together.prop your body up on your elbows. Your body is parallel to the ground supporting your weight on your elbows and your toes. hold it for at least 30 seconds. This is so good for your core. You will feel it. Gradually work your way up to a minute or more!

6)Side Planks

These are done the same way except your body is parallel with the wall. your body is propped on either your right elbow or you left depending on which side you are doing. Hold for 30 seconds and build from there.

I do my abs every day. I try to mix up what I do to give Variety but I see no harm in working your core every day, as long as you aren't straining your muscles too hard. Your core is your bodies foundation and most importantly needs to be strong. Remember that nutrition is so important if you want to see great results with your abs. If you put the time into scupting those muscles you want to eat well to shave off the fat that is over it so you can see all that hard work!! Drink water like crazy!!!

Spring 8 week challengers

First group of challengers are posted!Check them out!


Carter Crandall
(I had to post this...look how cute he is)




Carters goals

Gain 2 lbs of fat
Eat my vegetables
No biting anyone in kid club
No throwing food
Learn to poop in the toilet

These goals will make my parents so happy!! Then they will get me a trip to Disneyland!!

Aaron Crandall




Goals

-Get below 10% body fat
-Get my abs showing more-do ab workouts 4 times a week
-Run 20 miles a week the first month then 25 a week the 2nd month
-Read Urbans Way. And a nutrition book
-Sell 10 alarm systems


Stephanie Crandall




Goals

-No chocolate for 8 weeks
-No eating after 8 pm
-Read scriptures everyday
-Get below 17% body fat
-Spend less on things I don't need


Cory Hamilton



Goals

- lose 28 lbs
- one weekly date with Hayden and one with Megan
- Private financial goal
- Private spiritual goal
- No grades lower than a "B" in my school classes


Megan Hamilton



Goals

- Lose 15 lbs
- Eat 6 small meals a day and do not eat after 7pm.
- Daily scripture study and prayer.
- Go to the temple once a month.
- Do at least one special/fun thing with Hayden a day to spend more quality time together and help him develop his speech.
- Always be reading a book
- Start my blog


Ashley Ludlow




Goals

In the 8 weeks I'd like to:
*Lose 22lbs or more (get to what I weighed on our wedding day)
*Participate in daily personal scripture study, prayer, and journal entries.
*Hold family scriptures and prayers each day and home evening once each week.
*Keep a clean house, specifically:
No dirty dishes in the sink when I go to bed,
Wash, dry fold and put away one load of laundry each day,
Take 15-20 minutes after dinner to tidy up clutter each night.
Once a week thrououghly clean each room (Can be spread out throughout the week) ie: vacuum, dust, sweep and mop, scrub bathroom etc.
*Go to bed before 10:00pm each night.
*Drink at least 8 glasses of water each day (64oz)
*Get at least 30 minutes of activity at least 5 times a week



Russell Ludlow






Goals

*Go from a size XL ACU's to a size L
*Get down to 209lbs.
*Get good grades in class (B or better)
*Read scriptures and pray daily
*Keep his dishes clean
*Not procrastinate doing laundry and folding clothes.


Sam Woods



Goals

*You guys are great to continue to do these challenges​. Current weight 212. Goal weight 196. This spring challenge for me is going to be strictly weight focused. The trash talk is already starting with my local cycling buddies and I am ready to make some changes.

It Starts...Now don't give up!

Chandi Schwab
This picture of me does not do justice but here is the background behind it. Saturday was a windy rainy day. The perfect day for an 18 mile run right? Well, 18 miles was on my schedule and I have commited myself to the schedule so that is what I went out and did. It started off not bad at all, a little bit of rain was refreshing and I was enjoying a nice saturday run. I love to run and there are so many reasons why, but for some reason I hit a low. I had about 3 1/2 miles left. My body ached, my Garmin had stopped working, I was soaking wet and cold from head to toe and I just wanted to give up. Not just with that 18 mile run but with everything that had to do with training for a marathon and reaching my Boston goal.
I don't know where this came from and how it came about so quickly but it played a huge role in my emotions at the time. I figured there was no point in stopping to walk because I had to get home somehow and that would take way too long, so I tried to sort out my thoughts. Not much changed throughout the remainder of my run but when I got home I had Scott take a picture of me to represent that low.
A friend just reminded me that with every low there is a high. I believe this and know that so much strength comes through overcoming our lows. We have to have lows to appreciate the highs. Looking back on the run I really don't understand what the big deal was but I know we can easily get in a negative mindset and let that mental trap get the best of us. A shout out to all of our new 8 week challengers...It starts today and you will do awesome!Remember to beat those lows and that it is okay to have slip ups, it's being strong enough to get back on board that truly matters. Whether you are participating in our challenge, or in your own, or you just want to make changes in your life, remember that you are the only one you need to compete against. Small goals are the first steps to achieving your dreams!Good Luck!Oh...and qualifying for Boston here I come!

Quote of the day

Scott Schwab:



"Eat to live, not live to eat"
-Unknown-


A little play on words reveals a great secret about life. One can workout everyday all day and miss this simple principle and not get the results they desire. The goal is to control your mind and desires. Part of those desires include what foods to eat and how much time you spend thinking about the food you put in your body.

Remember this:
You are in control and you decide what you eat and how much. Even though you may think you have relinquished control to that side of you, that side of me, and that side of all of us that wants to destroy you. We all know it is there, so lets face the fact. We can and will win, but we have to support the ambitious, the brilliant, and the motivated side. These competing forces are at work everyday.

Know this:
Learning to turn the one off and the other on, takes a life time. However, the best way for you to have the ambitious, the brilliant, and the motivated shine through; is simply act that way, speak that way, and be that way! Live the life that you want to live, even if right now you are not quite there. Set the goals and position them where you will see them and gain strength from them. Also place yourself in positions where you will succeed. Eliminate the rainy day junk food fund. Choose wisely when eating out, and most importantly surround yourself with people who will support you in your endeavor and live the life you desire to live!

bootylicious

Scott Schwab:
I thought that I would take a minute and post something about the backside and its benefits. The butt is one of those areas that takes on high levels of scrutiny and yet, you see your own butt fewer times than other supposed coveted areas. Is there really a perfect butt and/or exercises that can truly deliver? Perhaps, but here are a couple that no matter what type of butt you have, you can add some shape, lift, and form.

Stairs
Stairs are so great because they are one of the exercises that engage the whole leg as well as the butt. Running stairs is one of the best ways to tighten your backside and give it a defined shape. If you have a little cottage cheese that has sneaked up on you the last couple of years, this is a great way to eliminate the bumpy look through thinner material. Speaking from experience, I actually had a nickname in Junior High called bb butt. The reason my friends called me that, is that it looked like someone took a pellet gun and shot my bum. I didn't realize then but it was cottage cheese or scottage cheese. And people wonder why I am the way I am? Running stairs was the best thing that happened to me.

Lunges
Regular lunges are great and will engage the lower part of your butt and your hamstring. The key to a little lift is strengthening that area and building muscle. It is also one of the areas that people will put on weight the fastest. Inactivity and weight gain will usually attack the areas that you don't see. To get control of that, you simply have to work your butt off, literally. Take a set of dumbbells and get to work. Obviously there is a limit to your work and you don't want to eliminate your ability to walk, but do high reps and low weight for some good lean muscle growth. You will also want to make the action slow and balanced. That way you avoid injury and truly work the correct muscles.

Reverse Lunges
Just like the regular lunges you take weight and get to work. Surprisingly stepping backward engages different muscles than stepping forward. Having weight in your hands and down to your side will work your hips, lower back, and upper to middle butt. This will continue the lift and cut down on the shelf effect. The shelf effect is being able to place something on the top of your booty and it will stay there. This exercise will help the rounding effect especially for pancake bums and flat bums.

Squats
The best workout for the butt is the squat. Truthfully, you look at the exercise from start to finish and it is all about the strength in your backside. Having a great butt also requires you to work at your legs. Strengthening the hamstrings and the quads will lengthen muscles and strengthen the gluteus maximus and minimus. As you do slow squats with the right amount of weight you are working your quads,hamstrings and butt like no other exercise. It does require you to have good form and don't think you have to lift a lot of weight to be effective. Even if you have no weight or dumbbells, the exercise is still the most effective.

Make sure with all of these exercises that you extend your leg or lift as far as you can. That is another reason that you begin with very low weight. Even testing yourself without weight would be recommended depending on your activity level. With the three lifts mentioned here, the best advice that I can give is to get "low".

Spring body 8 week challenge

Scott Schwab:
I wanted to introduce everyone to the upcoming challenge. Naturally there are those who know what it is and the purpose that we have for the challenge. New-comers may or may not know what our goals are and the reason for doing the 8 week challenge.

Our Goal:
Our goal is that you reach your goal. We are firm believers that diets do not work. In fact people spend their whole life relying on the fad diets or yo-yo diets that they eventually get disinterested and even worse give up. We believe that sustainable change comes through lifestyle adjustments. 8 weeks is not enough time for all of us to get our results, but that is why we continue to do them. We are not looking for perfection and in fact encourage you to set your own goals and build in some down time.

The Purpose:
The purpose is to bring like-minded people who care about their health and the health of others. This is why we do what we do. By doing these challenges and posting daily blogs, we have actually been the ones to benefit. Providing content is enjoyable, because we get to do the research and learn what will help our lifestyle improve. We hope that you will find the article enjoyable, funny, disturbing at times, and more than anything helpful. We welcome feedback and suggestions whenever you feel up to dropping us a line.

The Challenge
Over the course of the last year and a half we have done multiple challenges. Each time we are learning and each time we are growing. Those who do the challenge increases each time and we are grateful for the support. Our goal moving forward is to make it more real and more exciting for participants. That is why we have implemented new prizes and the approach of charging. We feel that people have a better chance of finishing and being consistent when they have paid. Also everyone has a fair chance of getting the gift card to Footlocker or a similar retailer. One male and one female will win based on blog voters. It is best when there is a picture to show the results, but also a recognition of the goals made and the obtainment of those goals. Each participant is asked to set goals that they are passionate about and are realistic.

The Reason
Our approach is set to create accountability and support for people of all levels of dedication. If through the blog you make one change that will help you live a healthier life, our purpose has been served. Our hopes is that you take all of the articles into account and make the adjustments that will help you live a better life and be happier. It is a fact that exercising and health will release endorphins and support true happiness. However, happiness is a product of your attitude and a conscious decision that we make. When we live in the ifs and buts we will have many empty days. Our approach is to present health from the foods we eat, the products we put in our body, the things we think, the people we associate with, and how we view ourselves within a spiritual sphere.

The Spring Body 8 Week Challenge
The challenge starts on Monday. We want everyone to prepare for the challenge and take the weekend and discover the goals that they will pursue and achieve. Also take a picture and submit it to either Chandi or my email. The picture does not have to be with your shirt off, but should show voters and yourself the results that you have. Between now and Monday you will want to decide on a cleanse that you will do to eliminate the toxins in your body. It is also important to look at replacing all drinks with water. Sugar is a killer and all of us consume too much. Other goals could include eliminating processed foods, fried foods, and eating more fruits and vegetables. If you have any questions please do not hesitate to ask. You can leave a comment, or email us. Good Luck and we look forward to success!

chamba_08@hotmail.com

schwab.scott@gmail.com

Socretes and Health by James Hansen

James Hansen:


Socrates. Fitness Fanatic?

When you think of Socrates you probably think of things like Philosophy and ancient
Greece.

You probably didn’t know that he was a big advocate for fitness and health. Here are
three reasons that if Means Health was around in Ancient Greece, Socrates would be
gracing the cover. And he would look just as good as the Men’s Health guys do today.

1. Socrates fought in wars. Like in that movie 300. Seriously.

In Greece, at the time of Socrates, all men were required to serve in the army. And it
was rough. Greece was, at most times, at war with Sparta, Persia, or quelling uprisings
from conquered territories. So when you joined the army you could be sure you would
be fighting at some point. How did you survive? You had to be strong and you had to be
athletic.

Greeks fought in close combat with a large round shield and a heavy wooden lance at
least six feet long. The fighting was long and grueling and if you weren’t in shape you
would be eating wooden lance at some point. It provides new meaning to the saying
survival of the fittest.

Socrates fought in four known battles and survived them all. There is one story of
Socrates, after his commander had called retreat, running back into the fray to carry a
friend to safety. Not only was Socrates fit, but he was a total stud.

2. Socrates worked out on a daily basis.

Thinking of ancient Greece we picture the Parthenon and all the big white pillars. But the
center of Greek life was in the Agora, the market place of Greece. And near there was the
public arena.

After teaching his students. Socrates would go by the arena and exercise every day. His
workout of choice was wrestling. Friends of Socrates would throw it down greco-roman
style and between bouts would discuss politics and philosophy. And as good a teacher
and philosopher as Socrates was, there were some that would argue he was a better
wrestler.

3. Fitness = Morality to Socrates.

So if you didn’t exercise, to Socrates, than you weren’t an ethical, good person? Exactly.
Because Greece was in constant war, it was understood that at a moments notice you
could be expected to defend the city. Socrates felt that if you didn’t keep your body in
peak physical condition you were not a patriot.

Overweight people were actually frowned upon. It was a sign of complete selfishness and
laziness. Hence, Greece was a very fit nation.

Now, that’s not to say that if I don’t exercise today that I’m a bad person and should be
shunned. Although, that might be motivation for me to keep getting on the exercise bike.
It is however food for thought and something to think about when looking for motivation
to work out.

Burn Baby Burn

Calories that is...

While all exercise burns some calories, some sports or activities burn a lot more.
Let's look at the basic, daily calories burned by humans. Men, due to their generally larger size, burn more calories. A resting 70-pound man burns 15 calories per minute; a 115-pound woman burns 12.
Keep in mind that a pound of fat contains 3,700 calories. But as fat contains more water and blood vessels than does a pound of lean muscle mass, that pound actually comes in at 1.2 pounds.
The ability to burn calories decreases with age; thus we gain weight. A 20-year-old person can ingest 3,000 calories per day and maintain her weight. By age 50, however, she cannot ingest more than 2,000 calories.

When planning an exercise program, choose an activity that you can sustain for at least 10 or 15 minutes. Sure, running burns more calories than walking, but if running wipes you out after a half mile or bothers your knees, you’re better off walking.

The table below gives calorie estimates for a number of popular aerobic activities. The number of calories you actually burn depends on the intensity of your workout, your weight, your muscle mass, and your metabolism. The table includes a few stop-and-go sports such as tennis and basketball. Activities like these are not aerobic in the truest sense, but they can still give you a great workout and contribute to good health and weight loss.

The numbers in this chart apply to a 150-pound person. (If you weigh less, you’ll burn a little less; if you weigh more, you’ll burn a little more.)

Calories Burned during Popular Activities

Activity 60 minutes

Aerobic dance 684
Basketball 564
Bicycling at 12 mph 566
Bicycling at 15 mph 708
Bicycling at 18 mph 850
Boxing 660
Circuit weight training 756
Cross-country skiing 583
Downhill skiing 420
Golf (carrying clubs) 348
In-line skating 600
Jumping rope, 60–80 skips/m 572
Karate, tae kwon do 768
Kayaking 300
Racquetball 456
Rowing machine 415
Running 10-minute miles 731
Running 8-minute miles 893
Ski machine 564
Slide 608
Swimming freestyle, 35 yds/m 497
Swimming freestyle, 50 yds/m 523
Tennis, singles 464
Tennis, doubles 170
VersaClimber, 100 ft./min. 750
Walking, 20-minute miles, 240
Walking, 15-minute miles, 292
Water aerobics 280

Acai Berry Benefits

Chandi Schwab
Acai berry is such an amazing fruit that provides numerous health benefits. I am a huge fan! I drink Acai Energy Boost almost every morning and the biggest changes I have experienced are...

1)Don't feel bloated anymore
2)Keeps my colon clean and regular
3)Naturally lost 5 lbs. in the first month
4)Best natural energy I have found(No crash)
(They are little packets that you stick in your water bottle, you will find them at costco)

Here are the top 10 benefits

1) Protects against free radicals which is the leading root cause for aging and several diseases

2) Promotes sound restful sleep

3) Improves heart function

4) Strengthens your immune system


5) Increases your energy level

6) Enhances your eye sight

7) Helps your body fight cancer cells

8) Helps with weight loss by suppressing your appetite

9) Detoxifies years of toxins

10) Promotes healthy blood pressure

Happy Valentines

We wanted to pass on the love and announce our 550th post. Thanks to all of the readers, even if you begrudgingly get the constant messages from Facebook and other social networking sites. We appreciate your help in making us better and more health conscious. We wanted to announce a couple of things that will happen this week.

Firstly, Congratulations to our winners of the Holiday 8 week challenge

Hillary Thompson

Brandon Sloan

{Please let us know the free supplement that you would like us to send you}

Secondly, with the next 8 week challenge set to start tomorrow, we wanted to give time for people to join. So far we have 15 participants and rather than starting the clock tomorrow and waiting for people to join, we will begin on Monday the 21st and have this week be the registration period. Again it is $15 dollars for singles and $20 for two people teams. The prizes will be split with a gift card equivalent to the amount of people who join. We will have the gift cards to Dick Sports, or Foot Locker, Champs, etc.

We will begin posting tomorrow of the people who we have heard from. If your name is not on the list either send us an email, comment on the blog, call, or text us that you are in and dedicated to making the change. We have some strong competitors this go round and we are excited to see great results.

Quote of the Day

Scott Schwab:

I heard a great quote the other day and wanted to pass it on. It speaks volumes of truth to everyone. I especially feel like it strikes a cord to everyone who has or is trying to go above and beyond who they currently are....




"There is no traffic on the extra mile".

-Unknown-

The road to leadership, innovation, integrity, and ultimately life can be pretty empty at times. Don't give up or slow down just because there is nobody around you to gauge your results. It is not that the road less traveled is non-supportive; you just have to look up, to find the right support.

What to do with a free day

Scott Schwab:
During our week we will all encounter a free day so to speak. This free day can represent a day that you give yourself a break with exercise, a break with eating habits, or even focus on other aspects of your goals. As always it is always important to have goals and benchmarks, but should these goals include breaks and what can that mean for our health?

In looking at the free day mentality there are many benefits for our body. Some health experts call it our rejuvenation period. Others refer to it as our day to relax. Regardless of how you coin the phrase, it is essential for the body. When we do things regularly, there is a need to have a break from that activity. Why, you ask? You will come back stronger and be more successful with breaks to the overall goals. The goals don't need to take a back seat, but plan for a day or a time period where your body does not have to stress or worry.

This approach can also be very beneficial for our minds. The constant pressure that we endure based on our thoughts, concerns, and ideas, can be alleviated by simply taking a break from it all. The truth behind all of this is to allow your body to benefit from the norm and change things up so you can be excited for a restart. The key is not to let this free day become a holiday and take us back from our goal. With that in mind here are a couple of suggestions of what to do on a free day.

Free Day
-Go on a hike, bike ride, or walk
-Clean your house or garage
-Take a friend or family trip
-Watch your favorite movie
-Revisit old hobbies or memories(it is very beneficial to reflect)
-Give service in your community
-Change your attitude

As with everything in life, your free day depends on your attitude. Having a positive attitude for growth, development, and improvement will be self fulfilled when we keep that in our minds. Having an attitude of stress, annoyance, and disturbance is also self fulfilled. As with all human emotions, attitude is contagious. Keep your focus on the goal and allow for some rest and renewing power to strengthen your resolve for a better you.

Living through your goals

Scott Schwab:
Lately I have been thinking about the power of goals and more specifically goal setting. I believe at times we become prisoners to our goals. There is sub-conscious power and conscious power that comes from the obtaining of goals or lack of fulfilling goals. I wanted to give points on some tips that will help you live a better life and demand more of yourself.
The first point that is a fact is that the more we obtain goals, the better quality of life we will have and the more we will be able to depend on ourselves. Subconsciously, we let ourselves down and cannot trust our inner desires when we are never obtaining what we say we will do or think we will do. Obviously there are situations that we need to work on areas for long periods of time and do not obtain our goal the first time. The key to these types of goals is to set measurable results and focus on improvement.
Timing Goals
There are many types of goals and categories that they fall into. Such as health, mental, spiritual, fiscal,etc. We control the goal setting by the amount of time we set with the goal. Having a goal is a wonderful pursuit, but requires us to take a serious look at the goal and project when we will reach that goal. Another essential element is to set weekly follow-ups and check points. That way we can stay on track and our overall goal is supported by weekly goals or mini goals.
Obtaining Results
To obtain goals we need to set the right type, attach the right time, and set obtainable goals. Seems simple enough, but why do we not achieve our goals? The biggest reason we do not obtain our goals is that we do not focus on it enough and either stop trying, forget, or give up. Obtaining goals relates to setting goals. You want to eliminate all intangibles if possible. For example if you wanted to set a goal to lose weight. You need to know how much can be lost healthily in the defined period. Next know your body. Do you lose weight easy, is it a challenge, etc.? Now start planning what you will have to do, what you will have to avoid, and how you will be accountable.
Accountability
Getting down to de Nitty gritty with Encarnacion, you will find that goals are about how you hold yourself accountable to them. One way to be accountable is to tell other people so that they can give you support. Another way to hold yourself accountable is by writing the goals down. Writing goals down makes them more real and subconsciously we will remember them better. The other accountability factor is having it viewable. The best place is where you will see it often. Good suggestions is the car, the mirror in your bathroom, the kitchen, etc.
The Philosophy
The last suggestion is just doing what we say we will do. Push ourselves past the uncomfortable stage. The nature of a goal is to get us beyond where we are currently. To do that we must face the fact that we will be uncomfortable at times. Find ways when feeling uncomfortable, that you can work harder or push past the challenge. When we grasp this one principal, we will be able to accomplish ANY goal we set. To be in the habit of doing what we say we will do, we must get into the habit of doing what is hard, doing what is not fun, and doing what we do not want to do.

Scroll down to view challengers for voting

Healthy Benefits of Almonds

I am a huge fan of peanut butter but have recently switched it out with almond butter because I have heard so many rave reviews. I have always loved eating almonds I just haven't had it in this form. So far it tastes great and feels great! Not as tastey as peanut butter but not bad. All natural peanut butter and all natural almond butter are both great choices in controlled amounts but when it comes down to it the almonds beat out the peanuts. Check out these great benefits to eating almonds.Especially if you expend a lot of energy and work out hard, this is a great snack choice for you!

*Eating almonds in moderation promotes lower cholesterol levels, prevents heart disease and can help with weight loss.

*Almonds are a great source of vitamin E, with 25g providing 70 percent of the recommended daily allowance. They also have good amounts of magnesium, potassium, zinc, iron, fiber and are a good source of healthy monounsaturated fat. They contain more calcium than any other nut which makes them great for vegetarians who do not eat any dairy products.

*They also contain amygdalin, also known as laetrile or vitamin B17, the controversial anti-cancer nutrient.

Heart-healthy
Almonds contain several phytochemicals including beta-sisterol stigmasterol and campesterol which is thought to contribute to a healthy heart. A handful of almonds a day helps reduce the risk of heart disease by lowering LDL, or ‘bad’ blood cholesterol by as much as ten percent.

Weight Loss Aid
For many years almonds were considered ‘fattening’. However, studies, including the Nurses’ Health Study and the Physicians’ Follow-up Study showed those who ate the most nuts tended to have lower body mass indexes. Although almonds are high in fat and calories, eating them in moderation can actually help with weight loss.

One study comparing two groups of dieters eating the same amount of calories found the group eating 500 of their calories from almonds lost more weight. One theory is that almond cell walls may limit the amount of dietary fat available for digestion, or for absorption. Therefore, it is a possibility that a small portion of the calories from almonds may not be completely absorbed by the body. Either way, replacing a given amount of calories in the diet with almonds will not equal the same in weight gain.

High Protein Source
As almonds are high in protein, around 18 percent, and contain virtually no carbohydrates, they are ideal for diabetics, pre-diabetics or anyone with blood sugar issues.

Anti-inflammatory and Anti-spasmodic
In Traditional Chinese Medicine, almonds are considered anti-inflammatory, anti-spasmodic, emollient and are also used as a tonic. They are also known as brain and bone food, probably due to their high calcium content. They help with alkalinizing the blood and relieve chi stagnation in the liver.

In Ayurvedic medicine almonds are used to strengthen ojas and are said to nurture self control and calmness of the mind and nerves.

Snack ideas with almond butter

-Almond butter and honey on whole wheat
-Almond butter in fruit smoothies
-Almond butter on fruit or veggies




Sugar-free Almond Butter, Oatmeal and Banana Cookies

Ingredients:

•1/3 cup almond butter (little guy’s allergic to peanuts)
•2 ripe bananas
•1 teaspoon vanilla
•2 tablespoons unsweetened vanilla almond milk
•2 tablespoons maple syrup (grade B has more nutrients)
•2 1/2 cups rolled oats (you can grind some of these int he food processor if you don’t want the cookies to be too chunky)
•dash cinnamon
•1/4 cup flour (whole wheat or sprouted spelt for healthier)
•3/4 cup raisins, craisins, or grain-sweetened chocolate chips (if desired)
Preheat oven to 350 degrees and lightly grease cookie sheets.

Use a mixer to beat the bananas, almond butter, almond milk, vanila and maple syrup until smooth. Add the remaining ingredients and stir until well combined.

Drop by tablespoons onto greased cookie sheet and flatten slightly with a fork. Bake for 13-16 minutes or untl golden brown on the bottoms.

Yes, they’re sugar-free, vegan and healthy. But don’t hold that against them

Holiday 8 week challengers

Kevin Pfleger

Before


After


Goals
1. Get down to 180 lbs. Right now I weigh about 188 or so. I plan to achieve that goal by not eating after dinner and significantly increasing my fruits and vegetables.
2. Do cardio three times a week and lift weights three times a week.

Results
My fitness goals were to lose a few pounds and lift weights and run more regularly. I did well for the first several weeks and then did horribly for the middle portion of the challenge with the holidays and holiday travel. I did lose several pounds but did not make the progress I had hoped. Hopefully I will have better success next time. Thanks to you and Scott for all your work to put these challenges together.


Nicole Berry

Before


After


Goals
My goals for the eight week challenge are to eat ample amount of vegetables and fruits. In take more protiens and fiber and only allow sugars once a week. I am also making it a goal to consume more water and keep a proper schedule for my workout and during that time workout with consistency. I am going to try so hard to not skip a workout routine and work with full dedication. Hopefully by applying my goals I can lose 15 stubborn pounds.


Results
I lost 10lbs! More importantly I feel great. I have met my goal of at least working out 4 times a week for at least 45 mins. I hope by the next challenge to be learning new workouts so I don't do the same thing every time but for now I am happy that I am at least getting to the gym. Also, since the challenge I have cut out meat, dairy and a lot of processed foods. I consume more fruits and veggies than I ever have my entire life! I do treat myself occasionally to my favorite treats so I don't deprive my sweet tooth but I don't overdo it. Thanks for the boost to get my butt in gear. I look forward to more challenges in the future to help me stay on track.


Sam Woods


Before



After



Goals
1) Spend 50 hours or less at the office each week
2) 5 workouts each week
3) lose 1-2 pounds each week
4) go on a date with a girl each week (4 options my wife or 3 daughters)


Results
I didn't lose a pound in the past 8 weeks but I built some muscle mass.
I did good with spending 50 hours or less at the office each week
I only averaged 3 workouts a week vs my goal of 5 workouts each week
I did go on a date with a girl each week (4 options)


James Hansen

Before


After



Goals
1. I'm gonna keep with the awesomeness of the last 8 week challenge and lose ten more pounds and reach 170.
2. I'm going to exercise at least six times a week.
3. Eliminate fast food.
4. Finish the first draft of my novel!

Results
I did not do as well as I would have hoped. The timing was difficult with a move across the country and the stresses and poor eating that comes with it. Furthermore, the Holidays were challenging, but I got through them and feel motivated to go into the spring with a renewed attitude. I have completed 40k words in my novel and am excited to complete the task.


Sam Swenson


Before



After



Goals
1. Current weight= 213......by Feb 1 weigh 195-200(tone muscle and loose fat)
2. No carbonation from now until the end of 2011.
3. Drink more water and eat more healthy.

Results
I have achieved all the goals that I set out to obtain except my weight goal. I do feel that I have put on better weight and that is why some of my weight has not changed as much as I would like. I am down a couple of pounds, but feel that I could have done better. My wife is having a baby in a couple of weeks and it is our first. I cannot tell you how happy it makes me and how excited we are.

Arianne Pfleger
Before



After




Goals
1. Exercise 5 days a week.
2. Eat 5 times a day. Two of those times fresh fruits and/or veggies only and nothing after dinner.

Results
Well folks, I'm not going to lie. I totally blew this challenge and who wants to hear a bunch of excuses as to why?Props to those who took it all the way though! Summertime has thrown in some extra incentive for me and I look forward to the awesome helpful hints that you schwab's provide.

Jaff Hadlock



Goals
1 - Running at least 3 times a week.
2 - Weight training at least 3 times a week.
3 - Spend more one on one time with each child per week.
4 - No eating after 7pm.
5 - Cut soda out of diet.
6 - Eat healthier.

Results
The challenge was great for the first 4 weeks. At the midpoint I was down 9 pounds and running 4 times a week. Then the holidays came. I am back to where I began and determined to change that for the future.

Elyssa Taylor

Before


After


Goals
-eat healthier and indilge less
-Work out atleast 3 times a week
-Be a kinder more grateful person


Results
This 8 week challenge has been really good for me. Even though my outward appearance didn't change much, i gained a lot of drive to help me change for the future. My biggest challenge was to stay motivated. It was hard to force myself not to eat that cookie, or to wake up at 5 o clock to work up a sweat. And a lot of the time i didn't skip desert, or i slept in for an hour and missed my morning workout. But when i would do those things i'd always be hitting myself later. On the days that i met my daily goals, which was working out for an hour and just eat what's good for me, i would have a much better day. I'd be nicer to my friends, teachers, and family and i was just a much more fun person to be around! Even with my busy schedule, which will be getting even busier, this has given me the motivation to keep myself healthy and happy, and when i'm happy, i can make the people around me happy, and isn't that what we should strive to do everyday? What i can take from this 8 week challenge is motivation to be successful in what ever challenge i decide to take on!!

Top 10 Workouts you can do at home

1. STAIR CLIMBING
You can get the same benefits at home as you would in a step aerobics class at the gym. If you have a staircase in your home, you can get a great workout by simply climbing the stairs. To start, stand at the bottom of the stairs and walk in place for about one minute to get your leg muscles warmed up. Next, step up onto the first stair, and then back down. Repeat this move on the first stair only ten times. Walk in place for fifteen seconds. Next, walk up the first two stairs, and then back down, then walk up one stair and back down. Repeat ten times. Then go up three stairs, come down, walk up two stairs, come down, and walk up one stair and come down. Repeat ten times. Continue the pattern up ten stairs. You will definitely feel the burn by the end of this step routine. I don’t recommend going up more than ten stairs because it will get tricky to walk back down after that point. If you feel winded or dizzy, start slow. Stick with the first three stairs, and gradually build up your endurance over the weeks and months to come.

2. COUCH KICKS
You can work out your thigh and gluteus muscles by using your couch as a piece of exercise equipment. Stand up facing the couch, with one of the couch arms in front of you. Bend forward, supporting your weight on the arm of the couch. Keep your head down so that you do not put stress on your neck muscles. Kick your right leg back, so that the bottom of your foot is parallel to the ceiling, and then bring it back down. When you are doing the exercise properly, you should feel it in your thigh and butt. Do fifteen repetitions on your right leg, and then repeat with your left leg. Continue switching back and forth between your legs until you feel like you have to stop. You will get results after a few weeks of this “uplifting” workout.

3. LAUNDRY LIFTS
A laundry basket full of clothes can be more than a household chore – it can be an arm sculpting piece of exercise apparatus! Hold the basket above you head, and lift upwards and back down. Do at least three repetitions of fifteen lifts each. If it is too heavy for you, all you have to do is take out some clothes. This exercise will work your shoulders, upper arms, and upper back muscles. Vary this workout by laying flat on your back, and lifting the basket up and down from your chest.


4. WORKOUT VIDEOS
There are some excellent workout videos on the market today that can get you into tip top shape. The 8-minute video series has editions for the arms, back, butt, thighs, and more. Tae Bo, which features the fat-blasting and energizing moves of host Billy Blanks, is a great home workout option, and there are many videos in his series to choose from, including a beginner’s video. Visit your local video rental store, and check out their collection of exercise video rentals. This way, you can try out workouts before you buy a video, and you can get a diversified workout.


5. COMMERCIAL BREAKS
If you are a devout couch potato, and you love vegging-out in front of the television, then commercial break exercise bursts are right for you. While you are watching, do some curls with five or ten pound weights. When a commercial comes on, get up for a burst of intense exercise. Do some sit-ups, push-ups, jumping jacks, or crunches. Get your heart rate up. When the show comes back on, you can go back to the light exercise. Continue the cycle throughout your shows… every little bit counts! You will hardly realize that you are getting a workout.


6. CRUNCHES COMBO
You don’t need an expensive membership to a fitness club or a personal trainer to get some killer abdominal muscles. Crunch routines can easily be done from the comfort of your own living room. If you have problems with neck pain when you do crunches, you might opt to invest in an “ab roller” machine because they cushion your head and neck. If you are doing crunches correctly, your neck should not be strained, but many people have a hard time getting them right, so the head cushion is helpful. Start with some isometrics. Take a five-second count to come up, and five seconds back down. Do five reps. You will feel the burn. Next, do three reps of fifteen crunches at a normal pace. Next, you will turn onto your side, with your upper back and shoulders still facing upward. Do the same workout that you did for the standard crunches (isometric, then at a regular pace) on both of your sides. This will work your oblique muscles, also known as love handles.


7. ROLLING CHAIR PRESSES
If you have an office chair with wheels (a swivel chair), then you can do some arm workouts right at your desk. Just hold onto the edge of your desk while you are seated in the chair, and use your arm muscles to pull yourself close to the desk, and then push yourself back away. This will work your biceps.

8. MARCHING DISHES
Life is busy, so try to multi-task if you don’t have time to fit in a proper work out. When you are stuck in front of the sink doing dishes, march in place. You can also try some calf exercises: just lift yourself up and down on your tiptoes. You should try to incorporate exercise into your daily tasks whenever possible.

9. TREADMILL TIME

If you can afford to get just one piece of workout equipment for your home gym, it should be a treadmill. Walking and jogging on a treadmill will give you an excellent cardiovascular workout. Try to get in a minimum of thirty minutes a day. Experiment with different speeds and inclines.


10. BUST A MOVE

Dancing is a great way to burn off pounds, and it also great fun. Turn on some off your favorites tunes with a fast and energetic beat, and break it down. It doesn’t matter what you look like – all that matters is that you are burning calories, and loving every minute of it.

How to Fight the Flab

Several exercises target flab on your stomach and each one can focus on a specific area. Most stomach flab is in the middle of the stomach along the lower abdominal muscles and hips (also known as love handles). These two areas are difficult to keep in shape because the muscles are rarely used during the day. That means you have to target them during your work out. The best way to get rid of stomach flab and love handles is to eat healthier wholesome foods in smaller amounts throughout the day. You can look up healthy food and snack ideas under labels where it says diet or recipes. The last thing we want to encourage is to be obsessive about your body though. Focus more on how you feel, and when you are eating right and exercising you will feel much better and the way your body type should look will come with it. We all have different body types and a little bit of flab here or there is not necessarily a bad thing. The baby above pulls it off pretty nicely huh?Here are some helpful flab fighting exercises.

Lower Abdominals

Sit-ups and crunches are the best way to target the lower abdominal muscles. When you do sit-ups, do them on an incline of less than 45 degrees. It really only takes a slight incline to increase the amount of work you are doing during one sit-up. This amount of work will increase exponentially as you increase the incline. Once you get comfortable doing several sets of 25 to 30 sit-ups and crunches, you can add weight to the workout. Hold a flat 5-pound iron weight and perform the sit-up. You will build muscle in the abdominal area and that will burn more fat.

Leg Lifts
Leg lifts are an excellent exercise for your stomach because lifting the legs requires the use of your abs. Leg lifts can be performed by suspending yourself on a leg lift bar and drawing the legs up and out in front of you. Do sets with your legs fully extended and knees locked, and then do leg lifts with your knees bent, drawing your thighs up and into your abdominal area.

Cross Chest Pulls
Another method of tightening your stomach and removing flab is to perform cross-chest pulls. This exercise is performed on a cable-weight machine. Set the weight to 10 pounds, grasp one handle and move your body perpendicular to the machine. Then move away from the machine until you are more than an arm's length away. With your arm outstretched, pull the cable down and across your body. This helps to tighten your lower abdominal muscles and obliques.

Cardio
Cardio exercise such as running, aerobics and sports will also help remove stomach flab. When you exercise, your body uses fat from all over the body, including the stomach. Our body uses the stomach as a fat reserve. So, even after doing your sit-ups and crunches, it will continue to store fat there. You may not be able to remove your stomach flab just by exercising your abs alone. Regular exercise will help reduce your stomach flab as well as flab in other areas of the body.
(ehow.com)

Holiday 8 week challengers

Meredith Gregory

Before


After


Goals
-Workout 5 days a week in preparation for olympic triathlon training starting in February.
-Drink a green smoothie everyday
-Be in bed by 11pm every night
-Have a relaxing but productive time during my kids naps
-Get down to 135-139lb range (currently 145)

Results
My challenge went pretty well. I did a good job of drinking my green smoothies and an okay job of working out. I did start to do more weight training and started preparing myself for my olympic tri training. I got more sleep at night and felt better, though my oldest gave up her nap during the day so that ruined my productive naptime goal. All in all it was a pretty good 8 weeks. I only lost 2 lbs, but I consider that a success since I had a lot of sugar over the holidays.

Leslie Bjorklund

Before


After (coming soon)

Goals
1. Be able to run 5 miles to be ready to start half marathon
training.
2. Make it to the gym at least 3 times a week.
3. Only drink soda at family parties during the holidays.
4. Be able to truly wear my favorite jeans.
5. Find 1 things I am grateful for each day AND write in down.
6. Focus on 3 activities each week to help my daughter educationally.
7. Become more focused on my personal religious studies.


Results
So I guess I can say I'm happy with my results. I'm able to run 3 1/2 miles not five, but I have started half marathon training. I have seen great improvements in my endurance and strength. I have made it to the gym at least three times a week. I really have been good on the amount of soda I have consumed over the last eight weeks. I can truly say my favorite pair of jeans truly fit and I am now working to get into smaller pair. I have lost 6 pounds over the course of the last 8 weeks. I still have room for LOTS of improvement with my religious studies. Lastly, I feel that I have really been more aware of what educational activities I can do with Aubrey.

I'm happy I participated in this challenge, it's given me the motivation to lose the rest of my "baby weight!"

Benefits of Oatmeal

Chandi Schwab
Oatmeal is one of my favorites, I eat it all different ways but my favorite is with nice cold skim milk and peaches or bananas on top.I also love it with Cinnamon and honey. I eat oatmeal almost every day and love the fact that it is so satisfying.I feel full and I don't ever have a stomach ache after I eat it. It gives me great energy as well. Check out some more reasons why oatmeal is a good food to have in your pantry.

1.Lower blood cholesterol: Oatmeal contains a soluble fiber known as betaglucan, and betaglucan helps to reduce the amount of bad cholesterol in the blood stream. The way this works is the oatmeal sort of gathers the bad cholesterol to itself while traveling through the body, then takes the bad cholesterol with it as it exits. Just a bowl of oatmeal a day can help your body.
2.Losing weight: That fiber in oatmeal also helps with weight loss. The oatmeal makes your stomach feel full, and the oatmeal itself normally only has about 150 calories per half cup. And, of course, the extra fiber intake allows your body to more easily pass along food.
3.Energy: Oatmeal has a good number of carbohydrates, and while in some circles carbs have become a dirty word for those who are dieting, you body needs carbs to keep up its energy levels. That’s where oatmeal can come in handy. Low fat and relatively low calorie, a single bowl of oatmeal can help to boost your energy levels (very important in the morning) while not loading your body with fat. Just don’t over do it and eat nothing but tons of oatmeal, because those carbs will add body weight eventually.
4.Fighting cancer: Oatmeal is no cure for cancer, because a cure has yet to be discovered, but oatmeal does contain plenty of insoluble fiber which helps the body to fight against bile acids, and their toxicity, which helps to lower the risks of cancer. At least according to the American Cancer Society.
5.Memory: Oatmeal has plenty of vitamin B, which is important for the brain and nervous system to function properly. Help keep your mental faculties alert and active by having a little oatmeal each day.
6.Dry skin: Have dry, itchy skin? Applying an oatmeal pack or mask can help. The natural, lubricating fats in oats allow oatmeal to be a great moisturizer and can leave a thin layer of protection on the skin. How to make an oatmeal mask? Ground up some oatmeal in a coffee grinder until it’s quite fine. Mix in a bowl with warm water and honey, then let that sit for five minutes. Wash your face, and while it’s still slightly damp, rub your oatmeal mixture onto your skin. Leave it on for ten minutes, then wash off with water. Easy!
7.Acne: Since oatmeal is good for dry skin, it’s also good for acne and cleaning the skin. Cook up some oatmeal, let it cool, then apply and let it sit for about ten minutes. It’s really that simple. And oatmeal and a little water are much cheaper than many of the face cleansers on the market.
8.Neurodermatitis: In case you don’t know, neurodermatitis is a skin disease that can leave one with itchy, sometimes inflamed skin. Oatmeal baths are supposed to be good for relief of neurodermatitis, which makes sense because oatmeal is good for dry skin. But don’t just take my word for it. Ask your doctor. And no, oatmeal baths aren’t just a giant bowl of oatmeal; it’s a regular bath with a bag of oatmeal dumped into it. Again, ask your doctor for advice and directions.
9.Hair: Yep, oatmeal is good for the hair. Don’t believe me? Mix up some oatmeal, then apply it to your hair while in the shower. Rub it in just as you would a shampoo, then let it sit for a minute or so. Wash it out completely, dry your hair, and then feel your hair. I’d bet your hair will feel soft and strong, and it’ll be clean, too. Lots of shampoos have oatmeal in them.
10.Colon cleaner: Ooo, gross! But cleaning the colon helps the body in many ways, including reducing the risk of cancer. Remember all that high fiber content in oatmeal? Well, it’s also good for helping to keep the colon clean by forcing along food particles out of the system. I know, you don’t like thinking about it too much, but it can improve your health.




Healthy Oatmeal Cookies (with Honey)

Ingredients:

Dry ingredients

•1 cup whole wheat flour (a pinch more depending on the moisture of the mix)
•1 1/2 cups of Large Flake Rolled Oats (smaller flake is ok too)
•1/2 tsp baking soda
•1/2 tsp baking powder
•1/2 tsp salt
•1 Tbsp Cinnamon (I actually use about 3 Tbsp--got to love cinnamon)
•1/2 tsp Nutmeg (optional)

Wet ingredients

•1/2 cup honey
•1/2 cup oil (corn, grapeseed or olive) * you can also use some applesauce to replace some of the oil if you wish*
•1 Tablespoon Molasses
•1 egg (beat with 1 Tbsp Water)
•1 tsp Vanilla
(Add in craisins, dark chocolate chips, raisins,or nuts, if you desire)

Preparation:
1.In a large bowl, mix all the dry ingredients together.
2.In a medium bowl, mix all the wet ingredients together. Hint: when measuring out the honey, spray the measuring cup with oil or baking spray--your honey won't stick).
3.Mix the wet stuff with the dry stuff. Add the raisins and walnuts and mix. If the mixture seems too wet, add a bit of flour. If it isn't binding together very well, you may wish to add an egg white.
4.COOL the mix for 20 minutes in the fridge.
5.Preheat the oven to 335 degrees (lower temperature due to the honey in the recipe which will burn more easily).
6.Drop by teaspoonfuls onto your baking sheet (I recommend lining the baking sheet with parchment paper). Press down with a fork to ensure even cooking.
7.Bake for about 15 - 20 minutes or until golden on the bottom of the cookie. The cookies freeze very well and make a great snack! Enjoy.

Living within your means

Scott Schwab:
Today I wanted to talk about living within your means. What I mean by this is not the means from a financial standpoint; although it does relate to your overall health. I want to talk about the mental means of resisting temptation.
I wonder how many of us gave into the temptations that were all around us yesterday with the Super Bowl? I did and it got me thinking. For me, the more temptation I have around me, the more likely I am to mess up. This may be basic or elementary to some, but for others a new concept. Call it will power or self restraint, but simply our ability to avoid is at times not so resilient.
The best advice that one could get in this situation is simply stay away from the food. If it were that easy though, I think all of us would not be working toward specific health goals. Size is not the object here, because health comes in all sizes. However, the nature of eating sugar or salt, or more appropriately filling our cravings is a battle that is difficult to win.
Having perfect health is not about eating perfectly. Surprisingly our bodies need a little of the good stuff to continue to operate. By good stuff, I simply mean sugars and fats, salts and carbohydrates. The key is to have them in moderation and at the right times.
Eating after our body is getting tired is the worst thing that we can do besides going without food at all. Going without food puts us into a state of starvation and we are more likely to devour food when we see it and the body naturally holds onto the fat in starvation mode. Eating late is troublesome, because the bodies digestive system and metabolism starts slowing down as the body prepares for sleep. By Eating late we are simply storing unused fats and carbohydrates.

Action Plan:.
-Plan meals that work for you and your schedule
-Eliminate the secret stash of the rainy day food fund
-Determine the amount that you will have before you start eating
-Place yourself in situations where you will succeed
-Allow your body to have a little, so you don't break down and have a lot
-Always exercise so the calorie output is in proportion to calorie intake