Endurance Athletes

Drew Cavner:
We recieved a question from a follower that asked what type of supplementation is recommended in events that last 2-5 hours. Here are a couple of proven solutions and ideas that can help you get the most out of your training, competition, or event.

For an event that will last from 2-5 hours (endurance) there are a few supplements that could greatly increase your performance.

Beta Alanine

Glycomaize

Powershock

Beta Alanine
In one study, the supplementation of beta alanine over a period of 4-10 weeks increased intramuscular carnosine content by 80%. In short, beta alanine is extremely good for decreasing muscle fatigue. I would suggest a dose anywhere from 1.5 to 3 grams before & during your event. It will cause a slight flushing-itching sensation but that will go away.

Glycomaize
Glycomaize is a carbohydrate powder that has a higher molecular weight that an average carb. This means it will actually sink through your large intestines and become readily absorbable from the small intestines extremely fast. The importance of this, is it will also shuttle other nutrients such as beta alanine and other amino acids that you were to take with it extremely fast. During a competetion or sport it is very important to have fast delivery-absorbtion. The faster your body recieves nutrients, the faster your body can recover and perform at peak abilities for a longer time.

Powershock
Powershock is a mix of branched chained amino acids that will help aid in recovery and stamina. It will also dialate blood vessels which will insure maximum oxygen, blood, and other nutrients to your body's muscles. It has key ingredients that will prevent from premature muscle breakdown. It will also decrease cortisol which is a very detramental hormone to muscle.

In short, if you are putting your body through that type of exercise, you better be putting something into your body to eliminate the harmful effects. These products are safe, effective, and you can find them at our website at www.mixersnutrition.com

Carry on Wayward Son

Scott Schwab:
Many of you may be humming the 1976 song performed by Kansas and written by Kerry Livgrin(click on Carry on Wayward Son above to here the song). I chose this title, based on what I feel is an aspect of health that at times gets overlooked. We spend so much time focusing on how we look, many times we miss the element of how we feel. How we feel comes from our mental health and perception of ourselves. Our mental health is also dictated by what we carry around with us.
A person does not get through life without hardship, trial, and even at times, horrific events that change a person completely. Yes, I think we can all say that life is not fair and at times the option of throwing in the towel seem somewhat appealing. However; You, me, and we, cannot entertain thoughts of giving up. Our health and ability to cope with life is largely influenced by what we think and how we perceive life.
I am always amazed at all the people who endure through life with less than ideal circumstances. It is incredible to read or speak to people about life events that are unimaginable, but yet they have a smile on their faces. I believe that each of us knows someone like this. Ask yourself the question: Can I be that person to everyone that I meet? You can and the benefits outweigh the risk of opening yourself up to possible embarrassment, hurt, and judgement.
Life is difficult, and in many ways seems to continue to follow that treacherous path of difficulty. However, when things get difficult, our mindset should be to explode into action and resolution. As things get bad and turn to worse, let us find a way out, through our happiness. I know.... easier said than done right? It is a mindset and must come from within. This morning I read a profound statement that I wanted to pass on.

"Closure is an internal choice, not an outward event".

Many of us seek the needed comfort that comes from closure, but I learned today that it is a choice that does not have to come with an event. I was also reading about an Edie Eger, who spent her youth in the concentration camp of Auschwitz Germany. Her entire family was brutally murdered by the Nazis and continually she had to endure hardship after hardship. At one point she was 40 pounds and had to march to Gunzkirchen Germany. Lying with a broken back and no energy to move, a small twitch in her hand, alerted a GI who pulled her from a pile of bodies and saved her life.
I apologize for the graphic picture and the vivid words. I tried to keep it as PG as possible, with out taking away from the reality of the scenario. Honestly, we make a life based on the things we choose to think about and the actions that follow. I want to end with a thought from this amazing women who now spends her time helping others as a clinical psychologist.

"To overcome my experience in Auschwitz, I had to learn to become compassionate and forgiving. You must be strong to forgive. Forgiveness is not condoning or excusing. Forgiveness has nothing to do with justice. Forgiving is a personal act of liberation to free yourself from being controlled by your past."

-Edith Eger-

No more excuses!

Chandi Schwab
I usually end up writing my posts on areas that I am struggling with because it helps motivate me. I guess I figure we are all human and have similar motions and emotions that we go through, so hopefully you can relate in one way or another. The title speaks for itself, but I would like to expound on it a little bit.
I think that justification and excuse making is more common now than ever. Society has changed, and there is more of a push for independent decision making and individualistic views. This is great for many reasons because we have stronger leaders and such a diverse sense of being, but sometimes self decision making becomes selfish decision making and turns into unfulfilled commitments and promises to ourselves and others.
For example, this morning I went on a long run after 2 weeks of being out because of a minor calf injury. most of you know I have a goal time with the marathon I will be running in May. During the first part of my run, I had convinced myself that the goal was unattainable now, and I had a good excuse because I was out for 2 weeks. After all the hard work and time I have put into this I wanted to justify my way out of it. Lame! In reality, I have 8 weeks left and anything is possible.
These thoughts were all running through my head and that is why I decided to do a post on it. It is so easy to not try as hard or to give up, but where is the reward in that? True growth and progression comes from pushing ourselves, it comes from doing things we really don't want to do but we have committed to, so we do it. If we let OURSELVES down, how can we ever be satisfied and happy in life? This pertains to everything! We all have room for improvement, so take this for what it's worth and apply it!Good Luck!

Need more Energy?

Chandi Schwab
Too bad we can't just grab a new battery to recharge our energy on those days we are dragging our feet. For some reason, when we don't have energy we crave sugar and get trapped on a vicious roller coaster. Instead of reaching for a high-caloric soda or candy bar to ward off your lagging energy, try one of the health foods listed below. You'll experience a boost of energy without all of the sugar, additives and the ultimate crash of junk foods. Eating healthy, nutrient dense foods, exercising, and managing your weight are the best ways to ensure enough energy to make it through your day. here are some great energy foods to check out!

Oatmeal
Oatmeal is great for breakfast, but can also be an energizing snack. Packed with protein, oatmeal also contains vitamin E, zinc, iron and selenium. Oats are complex carbohydrates, which provide needed calories for energy use. Oatmeal is also high in soluble fiber. According to the American Heart Association, soluble fiber is thought to lower cholesterol (particularly the bad cholesterol LDL), reducing the risk of heart disease.

To experience all the benefits of oatmeal, stay away from instant. Most instant oatmeal contains a lot of sugar, a great way to experience a lag in energy. For a change, try steel cut oats otherwise known as Scottish oats.

Grapes
Red and other dark skinned grapes are full of anti-oxidants and manganese. Manganese helps your body maintain normal blood sugar levels, which play an important role in marinating your energy level. Grapes are also a good source of thiamine, potassium, vitamins C and B6. As most people do not get enough water every day, grapes also help replenish depleted water levels.

Rich in energy giving nutrients, grapes are also handy and easy to eat. They are great for a quick, on-the-go snack. Try freezing them for a cool summer time treat.

Grape juice provides some of the same benefits as whole fruit, but many commercially packaged brands contain a lot of sugar, so be sure to read the label before consuming.

Almonds
Ounce per ounce, almonds are the most nutrient-rich of all nuts. They are high in vitamin E as well as the mineral magnesium that is crucial for converting sugar into energy. Almonds are a good source of protein, great for sustained energy.

Almonds are usually available year round and are a great food to eat on the go. Try incorporating a few into your salad or yogurt for an even better energy boost. Be sure to check the label before buying as some preparation methods, like dry roasting, often adds a lot of salt.

Squash
Squash is a great source of complex carbohydrates, which are easily converted to energy. Squash is also filled with vitamin B1 and C as well as folic acid and potassium. Winter squash such as butternut, acorn or pumpkin are also rich in vitamin B6. Summer squash---zucchini, yellow crookneck---although higher in water content, is still an excellent source of energy giving vitamins.

Available in a variety of types, squash is versatile food that can be cooked in a variety of ways. You can roast or grill and eat it plain or combine with other ingredients to make a casserole or bread.

Apples
In addition to foods with complex carbs that give you energy lasting for a long time, other natural foods with simple carbohydrates are important to include in your diet. Apples are a natural source of fructose, a sugar that's also found in some vegetables. The fructose in apples can give you a quick burst of energy when you need it and the fiber in the fruit will make you feel more full than if you had chosen a cupcake.

Eggs
Carbs may provide most of the energy for your body, but protein provides endurance and helps your body successfully control the output of the energy you gather. Meat is an excellent source of protein, but too much of it can be harmful for the body. An alternate source is eggs. They may be high in cholesterol, but their health benefits more than make up for that, and if you monitor your cholesterol intake throughout the rest of the day, eating up to two eggs daily provides the body with a source of healthy fat and all essential amino acids.

Water
Though not technically a food, water is often overlooked as a vital part of a healthy diet. Staying hydrated is imperative to gaining and retaining energy, and when the body is lacking water it's more likely to make you feel fatigued. Even if you're not exercising, keep a bottle of water handy and take generous sips throughout the day.

Honey
A spoonful of honey refuels your energy levels, consume this natural substance instead of energy drinks. It has low content of glycemic and actually acts as a time-released muscle fuel during the exercise and helps restore muscles after workouts. Sprinkle this natural sweetener in your bowl of yogurt or simply add it in your tea.

Bananas
Most of its essence comprises of sugars like glucose, fructose, sucrose and fibers, banana serves instant energy. Eat it with a combination of peanuts or almond butter and it will make a good snack. Or during your morning breakfast chop it in your bowl of cereal, this will make you going energetically until your lunchtime.

Oranges
Oranges are high in vitamin C, potassium and folate. Also, eat this citrus fruit so that you can extract pectin and fiber from the orange’s membranes. This is an effective fruit that will fill in rapid flow of energy.

Spinach
It is a superb source for generating energy in the body as it is enriched with high-iron content. Try this: eat spinach salad in your lunch time and after this you will show the door to your sluggish feelings and perform your work swiftly.

Beans
For both carnivores and vegetarians, beans are very essential as it contains proteins and complex carbohydrates. Chuck a cup of spinach salad or savor a bean burrito to render nourishment to your body.

High-protein contents
As everybody is well-acquainted with the fact that how much importance does protein intake play in our lives. So, it would be a wiser option if you replace your regular carbohydrate intake with proteins. This aids your muscle mass for staying constant as your body metabolizes fat cells as a resource of energy.

Yogurt
It is an instant food that can be cooked up quickly for breakfast or can be consumed as a snack. Also, it is available in multi-flavors from which your can pick upon your favorite flavor. It is enriched with magnesium and calcium which are essential and abet in the exertion of energy. Relish your favorite flavor, post your exhausting workouts and refuel yourself with high energy again.

Acai Berry
Taking Acai berry for energy as a supplement will help sustain your body with the vitality it needs throughout the day. Sure you could use a sugar or caffeine based energy boost, if you like to crash after a few hours. Acai is all natural and has no caffeine or sugar in it. Instead of having to drink 4 cups of coffee or use an energy drink for sugar a small amount of Acai berry leads to improved energy throughout the day and sustained energy and strength. Why use temporary solutions to get higher energy levels when you can get a permanent solution from Acai energy.

Midway check in for 8 week challengers

Dyan Schwab
Well I am proud to say that for 31/2 weeks I have not eaten gluten, eggs, or cows milk (my 3 allergies). I have faithful with my working out in the morning for an hour at least 3-5 times a week. I have been trying to drink at least 64 oz. of water. All in all I have been
really good with my goals up until now, it has been really really frustrating not to see any weight loss when I have cut out 3/4 of what I enjoy eating and used to eat...but I am proud that I have stuck with my goals for 3 1/2 weeks.

Mark Pittard
So, Mid way results have been ok. I need to concentrate more on running. Need to bump it up to 10-12 miles a week. Weights need to improve to atleast one more time per week for me to hit my goals. Four times a week needs to be the norm from here on out. Less sugar will help with that as well. I have been doing great with not texting and driving.

Jessica Taylor
My half - way post - I lasted four straight days ( shy of three hours ) without sugar. I started with a 24 hour fast. And just had water for 69 hours. Between traveling , birthdays and my birthday , I have gained the five pounds I lost the last challenge. :( Ready to re-commit. Through brainstorming for the bpu I have created the vision/mission statement I want for the raw/vegan rest. That has been worth every penny. :) starting today, I am going on a no sugar fast for the till next thursday. 7 days.

Austin Taylor
I am about 168 lbs. Since I hurt my wrist i haven't been able to work out anything upper body, but lower body i have. I have been having my morning devo daily. I caught up in my journal. I could do better in weekly service. And I'm on track for straight A's!

Jennifer Pittard
I have stayed about the same weight but have been increasing my miles on the tread. I have been dealing with knee issues that have slowed the process. I have looked into interval training and it seems to be giving me a really great workout. Struggling on the weight lifting but I am doing better. Eating habits have gotten a lot cleaner and I am trying to stay away from eating late at night although I do have my moments. Things are improving and I am on the right track.

A 300 like workout

Scott Schwab
My creative juices were flowing at the gym today and I figured out a routine that will really bust you up. It will take a little explaining but for all intense and purposes lets use the 4 sets and 10 reps as our base. It will be very difficult for you to finish, but very rewarding.
Super Fly
This looks crazy and for those of you who care what other people think you may want to substitute something else. I will guarantee you that you will get the best upper body work out from this. Pick a dumb bell set that is comfortable. I used 30's, but it is up to your discretion. Take the dumbbells and get in push up position. You will go down in the push up position, come up, and then take the weight as you twist your body to the side and elevate the weight until it is above your head. Your arm will be at a 90 degree angle with your torso. As you bring the weight back down to the push up position, you will switch arms and repeat 10 times.
Bench Push Ups
With those same dumbbells, you will put them vertical on the ground. Put them at shoulder width apart. You will put your feet on the bench and you are again in the push up position. Put your hands on the dumbbells that you have positioned vertically. It requires a little balance so do not try this unless you are completely confident that you can do 20 push ups. The key is to go lower in your push up than a normal push up. Going between the dumbbells with your chest, while having your feet up on the bench, really makes the push up difficult. Another trick that I use is to put one leg in the air at a time while I am doing the push ups. If you do not feel comfortable balancing on the dumbbells, you can still elevate your feet, but keep your hands on the ground.
Collarbone Curls
Take the same dumbbells that you have used for the other exercises and have them down to your side. As you bring the dumbbell up, rather than bringing it towards your shoulder, take it to the other arm and touch your collarbone. Remember it only takes 15 pounds of direct pressure to snap that bad boy. So don't think you need to be throwing them into your collarbone. You will get a better workout if you do the lift slow. Repeat on each side for the 10 times.
Pull Ups
Lastly, you will find a pull up bar and get er done. This part of the workout is just shear desire. Your arms will already be dead from the other workouts, but luckily it is a different enough muscle that you should be able to get some good burn going. Also my best suggestion would be to do each exercise one after the other. It will keep things in a cycle, which will keep you moving and get your heart rate up. It will also be different enough exercises that it will work the different groups. I challenge anyone to get through the cycle and post on how you felt. I can promise you that you will feel the burn, even if you don't look like the 300 men. You can expect your shoulders, abs, biceps, triceps, chest, lats, and obliques to be worked. Go head, try it if you dare!

Mid way point for the spring Challenge

Chandi Schwab
So far this challenge has gone well. It went really well in the beginning. I have been running so much with marathon training that I have been so hungry. I have been trying to eat good nutritious food, but all I seem to crave is junk food and sugar. I always want to justify and convince myself that I deserve to eat what I want because I burnt 1400 or so calories that day with my run alone,but when I do it really affects my performance and I just feel so blah. I am getting back on track and fueling my body with the right foods. Unfortunately, I have had a calf injury the past week and haven't been able to run .I hope to be able to get back out there soon. I still have been working out at the gym so hopefully I won't have to do too much catch up work. My goal for the next 4 weeks is to eat even better especially good energy foods. I also still need to read a book, and manage my time better.

James Hansen
I've lost six pounds from eating healthy and trying to stay active. I am going to build on that and hopefully reach my goal of 170! I also am getting to the finish line of the first draft of my novel. I'm riding high and I just need to keep going!!!

Stephanie Crandall
Well I've been meaning to get my body fat tested and haven't yet, but hopefully it's down a little. I've been focusing more on calorie management to see some better results. I've been eating "less" chocolate, not necessarily none, but it's helped to cut out some sugar. I'm trying to spend less money, although it's hard to monitor (next challenge I'll try to be more specific). This next 4 weeks I wanna really work on getting where I wanna be!

Aaron Crandall
Been working out good but I've decided it's more important for me to lift than run as much so I'm probably running 15-18 miles a week now. Selling lots of alarms. Need to read more so I can finish a couple books.

Scott Schwab
I did the master cleanse and actually made it the full 10 days. It is definately not as fun as one would think. However, I did feel that I accomplished something that I did not think I could do. I enjoyed the control that I felt and I had great weight loss. I have reached my weight goal and now it will be about maintaining and preparing for my sprint triathlon April 16th. I also really need to get serious about my goal with Chinese. 4 weeks here I come!

Cory Hamilton
I havent been great with my weight loss goals but am doing very well in the others. I am definitely not on the pace i would like to be with my weight loss goal. However, we are in the process of buying a home and that is a goal that my wife and I have had in place for a very long time. These next four weeks will be great!

Beat those Sugar Cravings

Chandi Schwab
When we have food cravings it often means that our body has it's signals mixed up. When we are exhausted or blue we have low blood sugar and/or low serotonin, and the body signals to the brain that it needs a pick-me-up. This signal causes a sugar craving or a carbohydrate craving. Serotonin is our basic feel-good hormone. If serotonin is low we feel depressed or sad; and hormonal imbalance or weak digestion can lead to low serotonin. Unfortunately sugars and simple carbohydrates only release a short burst of serotonin. We feel good for a moment,but shortly return to our low-serotonin state,then end up craving more sugar and simple carbs. It's a continuing downward spiral.

Often times we relate low-fat diets to losing weight. But we are unintentionally making the problem worse. If we don't get enough insulin we become at least partially insulin resistant. Insulin is responsible for maintaining stable blood sugar levels by telling the bodies cells when to absorb glucose from the bloodstream.Being insulin resistant means your body stops responding to insulin, and instead grabs every calorie it can and deposits it as fat.So no matter how little you eat,you will gradually gain weight. Even worse insulin resistance leads directly to obesity, diabetes, and heart disease.

How to break this vicious cycle?To reduce food cravings the body needs real support-and lots of it. We have seen over and over that eating healthy foods, adding nutritional supplements, and exercise can miraculously curb cravings. We can't completely eliminate sugars out of our diet.We just need to choose the right ones. Our metabolism can heal itself with the right nutritional support. That great saying again comes to mind."Everything in moderation." Here are some sweet ideas for a healthy way to beat those sugar cravings.

*Fruit Smoothie (mix in blender with protein supplement)

*Activia or Yo Plus yogurt

*Fresh fruit

*Whole wheat toast with honey on it

*Celery with Natural Peanut Butter

*Honey Granola bars(I love the Sunbelt brand, nice and chewy)

*Special K Cereal (with fruit or there is vanilla almond)

Get Fit ...Stay Fit

Chandi Schwab

Set Active Goals
Everyone has something that they are passionate about. When you are passionate about something you are usually naturally good at it and you enjoy your successes with it. When it comes to being physically fit there are so many different catagories to choose from that keep you active and fit. There are events held to test your fitness ability whether it be a basketbell game, triathlon race, rock climbing competition, Skiing race, etc...In order to stay active and live a healthy lifestyle you must enjoy what you are doing to stay active.You shouldn't ever make yourself do something you don't enjoy, it just isn't going to last. So first off I would like to challenge you to choose a physical activity that you feel like you really enjoy and know you will find success in. Then set goals with that activity. If you are training for a Triathlon write down how often you are going to practice swimming, running, and biking each week, then set weekly time and distance goals with each as well. They may be small goals weekly but when you look back over a 12 week period you will be so satisfied with how much you have improved.

Focus on your goals
So many people are active solely because they don't want to be fat or so they can eat whatever they want. If your focus is on how you look and how much weight you want to lose or what size you want to be you will most often always be dissapointed.But if you focus more on setting and reaching your own personal fitness goals you will thrive off of your personal successes. You will be pleased with what you have accomplished and that will fill any affirmation needed in the confidence department. When you feel good, you look better to yourself.

Focus on How You Feel
When you are active you plain and simply feel better. Active people are more procuctive in all aspects of life, therefore they are happier. If you focus on being active and eating healthily so that you will be a happier person to be around that is great! The reasons for living a healthy lifestyle are endless, so set your goals, focus on them a step at a time, and you will see just how much better life is. There is always room for improvement, and fitness possibilities are endless... so get on it...and Good luck!

Sugar Monster

Chandi Schwab


Many many people struggle with this one, me included. Sugar can be so addicting and a vicious cycle to get out of. Ever since I started marathon training, all I seem to want to eat is "The Bad Stuff" especially sugar.I know my performance is better when I eat certain healthier foods but it still seems to be a constant battle. This one is for me and all of you trying to eat less sugar.
I don't think there is any controversy about the fact that sugar is not good for you. But do you know WHY sugar is bad for you?

Sugar Basics
Most of us have seen white granulated sugar all of our lives, but what makes it bad for us? Made up of carbon, hydrogen and oxygen, sugar (or sucrose) is a carbohydrate. Sucrose is made up of two simpler sugars, fructose and glucose.

There IS a difference between naturally occurring sucrose in plants and the sucrose found in granulated sugar or the high fructose corn syrup often used to sweeten processed foods.

Both granulated sugar and high fructose corn syrup go through a refining process...they are called "empty calories" because they offer no nutritional value. In addition, they are addictive and rob your body of energy and health. Here are some good reminders to help us slim down on our sugar intake.


25 Reasons to Avoid Sugar

1.Feeds candida

2.Promotes wrinkling and aging skin

3.Makes your blood acidic

4.Can lead to osteoporosis

5.Rots your teeth

6.Raises your blood sugar level

7.Contributes to obesity

8.Is addictive (almost as much as drugs)

9.Can create the urge to binge

10.Provides 'empty calories' with no nutritional value

11.Contributes to diabetes

12.Robs your body of minerals

13.Robs you of energy

14.Contributes to heart problems

15.Can cause cancer

16.Contributes to ulcers

17.Can cause gallstones

18.Contributes to adrenal fatigue

19.Can suppress your immune system

20.Raises the level of neurotransmitters called serotonin

21.Weakens eyesight

22.Sugar can cause hypoglycemia (low blood sugar levels).

23.Can cause aging

24.Can contribute to eczema

25.Can cause arthritis

What You Eat Can Make or Break Your Workout

Chandi Schwab
Do you often times find yourself fatigued only half way through your workouts? What you eat before and after your workouts can play a huge role in how energetic you feel for your workout and how quickly you recover afterwards. Find out how you can make your workout even better.

Eating and exercise go hand in hand. When and what you eat can be important to how you feel when you exercise, whether it's a casual workout or a serious athletic competition.

Here are five tips for eating and exercise to help maximize your exercise and athletic performance. Just keep in mind that the duration and intensity of your activity will dictate how often and what you should eat and drink. Running a marathon demands more energy in the way of food than does walking two miles — but whatever your exercise, you'll benefit from paying attention to your meals and snacks.

1. Eat a healthy breakfast
If you exercise in the morning, get up early enough to eat breakfast — that may mean one to two hours before your workout. Most of the energy you got from dinner the previous night is used up by morning, and your blood sugar may be low. If you don't eat, you may feel sluggish or lightheaded when you exercise. If you plan to exercise within an hour after breakfast, eat a lighter breakfast or drink something to raise your blood sugar, such as a sports drink. Emphasize carbohydrates for maximum energy.

Good breakfast options include:

■Whole-grain cereals or bread
■Low-fat milk
■Juice
■Bananas
If you're not a fan of eating in the morning before you work out, try a sports drink or have a bigger bedtime snack the night before. Just don't try any foods or drinks for the first time before a workout, or you risk an upset stomach.

2. Size matters
Be careful not to overdo it when it comes to how much you eat before exercise. The general guideline:

■Large meals: Eat these at least three to four hours before exercising.
■Small meals: Eat these two to three hours before exercising.
■Small snacks: Eat these an hour before exercising.

Eating too much before you exercise can leave you feeling sluggish, or worse, with a case of diarrhea or stomach cramps. Eating too little may not give you the energy to keep you feeling strong throughout your workout.


3. Snack well
Most people can eat small snacks right before and during exercise. The key is how you feel. Do what works best for you. Snacks eaten soon before exercise probably won't give you added energy, but they can help keep up your blood sugar and prevent distracting hunger pangs. Good snack options include:

■Energy bars or drinks(low sugar)
■Bananas or other fresh fruit
■Yogurt
■Fruit smoothies
■Whole-grain bagel or crackers with peanut butter
■Granola bars
A healthy snack is especially important if you plan a workout several hours after a meal.

4. Eat after you exercise
To help your muscles recover and to replace their glycogen stores, eat a meal that contains both protein and carbohydrates within two hours of your exercise session if possible. If you aren't hungry after your workout, drink juice or a sports drink to provide replenishing carbohydrates.

Good post-workout food choices include:

■Yogurt and fruit
■Peanut butter or meat sandwich
■String cheese and crackers
■Nuts and dried fruit
■A regular meal with meat, starch, and cooked vegetable or salad

5. Drink up
Don't forget to drink fluids to help optimize your exercise and workouts. You need adequate fluids before, during and after exercise to help prevent dehydration.

To stay well hydrated for exercise, the American College of Sports Medicine recommends that you:

■Drink roughly 2 to 3 cups (0.5 to 0.7 liters) of water during the two to three hours before your workout.
■Drink about 1/2 to 1 cup (0.12 to 0.23 liters) of water every 15 to 20 minutes during your workout. You may need more the larger your body is or the warmer the weather is.
■Drink roughly 2 to 3 cups (0.5 to 0.7 liters) of water after your workout for every pound (0.5 kilogram) of weight you lose during the workout.
Water is generally the best way to replace lost fluids. But if you're exercising for more than 60 minutes, use a sports drink. Sports drinks can help maintain your body's electrolyte balance and give you a bit more energy because they contain carbohydrates.

Pre and Post workout Supplements

There are great supplements that can give you added energy and help aid your muscles in strenth and recovery, I reccomend Super Charge, Hyper Shock, Beta Alanine, and Karbolyn, these have all aided me in success with my marathon training. Let me know if you have any questions.

Intensify your workouts using Plyometrics

Plyometrics is a strength training method used to develop explosive power. It is an important component of most athletic skills and has been used for many years by athletes to improve their sports performance. However, you don?t have to be an athlete to benefit from using plyometrics. It can also be used to intensify your workout.
Simply put, plyometrics consists of hopping, skipping, jumping and throwing activities designed to improve your power. For instance, a runner who wants to improve her speed could improve her stride length by skipping or hopping. A downhill skier could do side hops to improve his performance on moguls.

Improved sports performance is just one of the benefits of plyometrics. It can also intensify your workout. The high-energy moves cause you to work harder, therefore increasing your heart rate. This translates into burning more calories. Plyometrics also improves muscle tone. Instead of doing the basic squat, jumps can be added at the end of the squat. Since you are intensifying the squat by jumping, there isn?t any need to use weights. The load you are placing on your body while jumping or hopping makes plyometrics a good way to prevent the development of osteoporosis.

Plyometrics isn't for everyone. It is not recommended if you have any joint, knee or back problems or for people who are extremely overweight. Your fitness level is also another consideration. If you are just beginning to weight train, you should develop a good strength foundation before adding plyometrics to your workout. It is always advisable to ask your doctor if you are unsure.

Before beginning a workout involving plyometrics, make sure your muscles are properly warmed up. An improper warm-up will result in a pulled muscle.

Adding Plyometrics to your workout is easy. Decide if you are going to do an upper, lower or total body workout. Then, combine the plyometric moves with other exercises such as chest press, pull-downs or leg press.

Sample Plyometric Workout

Lower Body
Squats: 2 sets of 15, followed by
Jump Squats: 10 reps
Lunges: 2 sets of 15 each leg followed by
Split Jumps: 10 to 15 reps each leg
Jumping Rope: 5 minutes

To perform a jump squat, simply go down into a squat and then explode upward extending the hips, knees, and ankles to maximum length as quickly as you can. Then upon landing, freeze and check your posture. Once you feel comfortable, you can speed up the time between jumps.

To perform split jumps, begin in a lunge stance and then jump as high and as straight as possible. Upon landing retain the lunge stance bending the knees to absorb the shock.
(Article off of stopgetttingsick.com)

For more visual examples of Plyometrics go to:

http://www.sport-fitness-advisor.com/plyometricexercises.html

Healthy Meal Ideas

Breakfast

Ham & Cheese Breakfast Casserole

Ingredients
-4 large eggs(also use southwestern style eggbeaters)
-4 large egg whites
-1 cup nonfat milk
-2 tablespoons Dijon mustard
-1 teaspoon minced fresh rosemary
-1/4 teaspoon freshly ground pepper
-5 cups chopped spinach, wilted (see Tip)
-4 cups whole-grain bread, crusts removed if desired, cut into 1-inch cubes (about 1/2 pound, 4-6 slices)
-1 cup diced ham steak, (5 ounces)
-1/2 cup chopped jarred roasted red peppers
-3/4 cup shredded Gruyère, or Swiss cheese

Preparation
1.Preheat oven to 375°F. Coat a 7-by-11-inch glass baking dish or a 2-quart casserole with cooking spray.
2.Whisk eggs, egg whites and milk in a medium bowl. Add mustard, rosemary and pepper; whisk to combine. Toss spinach, bread, ham and roasted red peppers in a large bowl. Add the egg mixture and toss well to coat. Transfer to the prepared baking dish and push down to compact. Cover with foil.
3.Bake until the custard has set, 40 to 45 minutes. Uncover, sprinkle with cheese and continue baking until the pudding is puffed and golden on top, 15 to 20 minutes more. Transfer to a wire rack and cool for 15 to 20 minutes before serving.(serves 6)


Lunch

Avocado, Cheddar, and Sprouts Pockets with Tangy Lime Mayo



Ingredients
-3 cup sprouts
-1 small red onion, thinly sliced
-1 teaspoon lime zest
-4 teaspoon lime juice
-1/4 teaspoon salt
-1/4 teaspoon pepper
-2 tablespoon mayonnaise
-1/4 cup olive oil
-2 avocados, sliced
-4 large pocket-style pitas, halved
-6 ounce sharp white cheddar cheese, sliced

Directions
1.Toss the sprouts and onion together and set aside.
2.Mix the zest, juice, salt, and pepper together in a small bowl. Stir in the mayonnaise and olive oil and set aside.
3.Divide the avocado slices among the pita halves, placing them inside the pocket in a single layer. Divide the sprout mixture among the sandwiches, tucked inside on top of the avocado. Add the cheese slices and drizzle each of the sandwiches with about 3 teaspoons of lime dressing.(Serves 8)

Dinner

Black Bean Quesadillas



Ingredients
1 15-ounce can black beans, rinsed
1/2 cup shredded Monterey Jack cheese, preferably pepper Jack
1/2 cup prepared fresh salsa (see Tip), divided
4 8-inch whole-wheat tortillas
2 teaspoons canola oil, divided
1 ripe avocado, diced(Add hint of lime juice)


Preparation
1.Combine beans, cheese and 1/4 cup salsa in a medium bowl. Place tortillas on a work surface. Spread 1/2 cup filling on half of each tortilla. Fold tortillas in half, pressing gently to flatten.
2.Heat 1 teaspoon oil in a large nonstick skillet over medium heat. Add 2 quesadillas and cook, turning once, until golden on both sides, 2 to 4 minutes total. Transfer to a cutting board and tent with foil to keep warm. Repeat with the remaining 1 teaspoon oil and quesadillas. Serve the quesadillas with avocado and the remaining salsa.

Quote from the crowd

We had a submission of a quote that I thought would be great to share with everyone and see if we could get some feedback. Specifically what it means to you, but generally how it can be applied to others. Leave a comment and see what additional information we can learn from reader input.


"Accidents, coincidences, and serendipities don't create dreams. Your dreams create them! Dream away. You can have whatever you want."

-Mike Dooley-

A sporting chance

Scott Schwab:
When looking at the process of change management and development, I believe that a look into the business side of this example will help our understanding of the application.

Change Management- techniques that aid in the evolution, composition, and policy management of the design and implementation of an object or system. What this means in laymen terms, is that we as people need to evolve with our health goals and successions. We have never promoted perfection now. We believe moderation in all things, unless it is a harmful substance or detrimental decision. Also, sustainable changes take time and consistency. We need to implement policies and a system that is measurable. I am a firm believer that success comes through failure. We all know how to eat bad, so now let's learn how to eat better, then good, and then great. Change management is not a sprint, it is a journey that is long and hard and usually inconvenient. However, if it is important and worth it, you will do it.

Development- The act of progress and development within a defined measurement system with specific parameters. Development in health can be measured by sight and feeling. You may begin a regiment and not necessarily see results but you can feel better and also feel a difference in the way your clothes fit. Do not stop because you don't see the results, but make the adjustments s.o that you can turn the feeling into sight. Remember to define your goals and hold yourself accountable by telling others, making your goals visible, and developing a level of commitment that will facilitate success. Furthermore, experiment with adjustments that you can measure. For example try eliminating soda for a week to see how you feel. Know that you will get sugar headache at first, but when you prevail you can see immediate results. I have personally seen multiple people take this challenge and lose 10 pounds within 1 month. It is hard though and can be inconvenient.

In conclusion
Most people generally get what they work for. If you want results, what do you need to do? The need/want relationship can be applied to nearly everything. Conversely if you want something what do you need to do. On the sphere of need/want, hinges the motivation and formula to accomplish anything!

Supplement of the week : The skinny on protein.

Drew Cavner
This week's supplement article is about an extremely lean (low calorie) protein supplement. It will enable you to fit in meals throughout the day without taking in tons of calories that can be detrimental to your goals.

Elite Gourmet Stats:

Calories : 125
Saturated Fat : .5g
Sugars : 0g
Protein : 21g

For the most part these will be the nutritional facts to look out for. Anytime you have a product that is low in fat AND carbs PLUS high in protein you will have the ability to lose body fat and build/maintain muscle mass. Not only does Elite Gourmet have low fat and carbs, but it also has a time released protein. A time released protein basically means that there are different types of protein present in the product that digest at different times. The benefit to this is that your body will be fed for a longer period of time. The longer your body is fed with protein and low calories the better chances of staying full AND losing body fat. Try substituting a snack or two with a shake and see how it works.

Lets assume that each snack you have is around 300 calories. two snacks a day amounts to 600 calories. Now, take those snacks and substitute with a protein shake. You go from a caloric intake of 600 calories to 250. That is a very big difference if you continue this for a long period of time. One month would equal to a 10,500 calorie difference! Always remember that weight loss equates to a very simple formula. Calories in to calories out. As long as you keep your calories low and your protein high you should see desirable results. If any of you have further questions about this product and would like to support our small business please direct yourself to our website, www.mixersnutrition.com or email me directly at dwcavner@gmail.com. Our website is going through construction so please bare with us. Thanks again for your support!!

Best way to Burn Fat

Chandi Schwab
Everyone agrees that a healthy lifestyle is the best way to maintain optimal health; there are many factors that attribute to burning fat but here is the plain and simple truth to healthy fat loss.
For many individuals, attaining optimal health means burning fat, where a large percentage of Americans carry some amount of extra fat on their bodies. Traditionally, it has been thought that cardio-aerobic exercise has been the best and fastest way to lose fat, but in recent years, weight training has been emphasized in the fitness field for the integral role it plays in weight loss. Losing fat at a rapid rate requires a multi-faceted approach that involves both eating healthy and exercise.

Caloric Intake

The first thing to consider when you want to find the fastest way to burn fat is (caloric) intake. In order to lose weight (and accordingly, fat), it is necessary to take in less calories than you burn. Although metabolism is a very intricate, complex concept, it is helpful to get a general idea of how many calories you burn just by being alive (that is, the calories the body burns by carrying out internal processes) through calculation of an estimated Basal Metabolic Rate (BMR).

This can be calculated by taking your weight, then multiplying it by 11 for women and 12 for men to get A. Then, multiply this number, “A” by 0.02 - this number will be called “B”. For every ten years of age above age 20, subtract number “B” from number “A”. Then multiply this number by 1.10 to get the number of calories required to maintain basic life functions. An example of the mathematics follows:

Example: A 50 year old male who weighs 165 pounds.
165 X 12 = 1980
1980 = A
1980 X 0.02 = 39.6
39.6 = B

50 years old is 30 years older than 20, so B should be subtracted from A three times
1980 – 39.6 = 1940.4
1940.4 – 39.6 = 1900.8
1900.8 – 39.6 =1861.2
Then, this number is multiplied by 1.10
1861.2 X 1.10 = 2047.32

Of course, there are other factors involved in how many calories an individual burns, such as individual genetic components and lifestyle / activity level, but this formula can yield a general figure to work with in terms of figuring out one’s caloric needs.

Cardiovascular Exercise
(exercise that targets an increased heart rate) is the best way to burn calories - some examples of cardiovascular exercise are running, jogging, or walking (depending upon one’s fitness level), aerobics, fast dancing, or biking. The goal of this type of exercise is not only to improve one’s fitness, but to burn more calories and speed up the process of fat loss.

Weight Training
Increasing attention has been paid to the role of muscle tone in fat loss. In the past, those trying to burn fat quickly were told that the best route was cardiovascular exercise. Although this is true, exercise that targets the building of muscles is also important in the fastest way to burn fat, and in fat loss in general.

Not only does muscular training burn calories, but muscles themselves increase one’s metabolism by using calories - even when a person is at rest. Therefore, muscle training is an important component of fat loss, because it increases the caloric disparity and speeds up the metabolism in a very fundamental manner.

Cross Training
You may be in great shape, for the sort of exercise you do routinely. But if that's all you do, day after day, you may be setting yourself up for injury or mental burnout and that is not a good way to get fit. What can help prevent injury and burnout? Cross training.

The term cross training refers to a training routine that involves several different forms of exercise. While it is necessary for an athlete to train specifically for their sport if they want to excel, for most exercisers cross training is a beneficial training method for maintaining a high level of overall fitness. For example, you may use both biking and swimming each week to improve your overall aerobic capacity, build overall muscle strength and reduce the chance of an overuse injury. Cross training limits the stress that occurs on a specific muscle group because different activities use muscles in slightly different ways.

Conclusion - Fastest Way to Burn Fat

While searching for the fastest way to burn fat and lose weight, you must bear in mind that there is no easy way to burn fat overnight, and if there were, you can be sure that there would be a “catch.”

Healthy but expedient fat loss comes from a balance of healthy eating, cardiovascular exercise, and exercise targeted at building muscle tone. The incorporation of these elements is sure to cause anyone to burn fat quickly. If you have any health risks, be sure to go under the supervision of a healthcare professional. Always keep your active body in mind and do the little active things that will make a huge difference down the road.

8 week challengers

Here are some more posts of our 8 week challengers (Kind of have a baby theme going on...I like it)


Brand Sloan
















Goals

-Lose another 25 lbs
-Exercise 5 days a week at least 30 min.
-Finish another book
-Don't eat sweets for the whole 8 weeks
-Go to the temple once a month
-Say personal prayers every morning and night (on my knees)
-Go on at least 3 walks as a family each week!!







Hallie Ford

















My Goals:

-Lose 20 lbs
-Drink 12 glasses of water a day
-Get back on track with school work (nothing below a B)
-Set a budget and stick to it
-One on one time with my 4 children
-In bed by 12 p.m.
-Help Berkley to get more organized with her school work, Alabama ready for Kindergarten, Emerson ready for preschool.
-get to know the ladies in my ward better



Mark Pittard















Goals

-lose ten pounds of bad fat
-run four times a week
-weights three times a week
-no testing and driving
-no pop
-one sweet a week
-train myself to workout in the morning
-win the competition


Jennifer Pittard








Goals
For almost half my life I have been obsessed with weight loss. I don't know if that obsession started with my love of dance and staring at myself in a leotard and tights in front of a mirror for 5 hrs a week or the fact that I am just not built like a size 2.
I have struggled with that realization as I am sure many women have. During my freshman and sophomore years of high school I struggled with an eating disorder. I had such a distorted vision of myself and what "pretty" is supposed to look like that it controlled my life. I was obsessed with food and exercise.
About my junior year I realized that I was dealing with a serious issue. Although my friends and family were concerned, I could not except it for myself until then. I had no idea how hard the process of healing was going to be.
Its been about 7 years since I had this realization and I am still recovering. And I will probably still be recovering until I am 99 years old. Nobody realizes the mental consequences that are consumed with eating disorders. My view of food has completely changed and the way I view myself.
With that said I have had many victories in discovering the balance of being obsessed and healthy. It is important to do what is healthy for your body. I know that I will never be a size 2 but I can be fit and sexy in my own skin.
My goals for the next 8 weeks are to keep finding that balance. My recent goals in running have been to keep racking up my miles, but with a hurt knee I am just trying to maintain the 4 miles that I run every other day.
I also want to incorporate weight lifting in my training. The main areas that I want to focus on are the legs and arms.
-Hamstrings
- Quads
-Inner/Outer thighs
- Biceps
-Triceps
-Shoulders

I hope to see increased definition by lifting at least three times a week. Cardio max 1 hr. each session then lift. And a stretch session. Off days cross train with PIYO- which is Pilates and Yoga mixed. Also Included on off days an aerobics class called Hustle which involves hip hop.

I want to find a balance with food. Hopefully I will be able to find new recipes that are easy and good on a budget for this college student. I'm not sure if losing weight is a main goal this session, but hopefully inches lost.
My first success this 8 week session is running my first 5K race!!! That was a great experience and there will be more to come for sure!!!!

Sad but True.....

Scott Schwab:
Here is the equation of some of the common goodies and the amount of sugar that are in the foods. This may be the tipping point that pushes you over the edge. Realize that we need to keep things in perspective, so be aware, but realize the risk.

Sugar Anyone?----- This is an eye-opener

We know the facts, but this brings it into perspective quickly, doesn't it?Each cube is a teaspoonful.






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Mental Cleanse

Scott Schwab:
We have spoken many times about cleanses for your body and fulfilling more of a physical detoxification. Well what about a mental cleanse? How could we do this type of cleanse and what would be some of the activities that would provide results? I surely don't have all the answers, but here are some of the things that I do to help my cranium detoxify.

Mental Detox
With all of the wonderful technical advances in our lifetime, we are constantly bombarded by technology. The fact that media is such a large part of our lives is a helpful thing, but can also provide stress in our life. Researchers are now finding a direct correlation to anxiety for those who have a propensity to be more connected to media. Ask yourself these questions. How many hours per day are you in front of the computer? How many hours per day are you on the phone either texting, surfing, or talking? How many hours in the day do you spend watching T.V.? How much of your day is spent listening to the radio or some other form of music. Begin by looking at what is essential and necessary and what is leisure or simply wasted time.
Another study that is staggering is the shift of brain stimulation. 10-20 years ago there were much higher levels of reading and obtaining information through text. Today we are so visually stimulating that it is not only effecting areas of anxiety, but reading comprehension and grammar are being effected like never before. At the high school level some schools have reported the negative effects of heavy texting and media influence on students. Not only is personal communication happening less, but the ability for students to write papers and express themselves in a written format are dwindling. I don't want to get off track, because we all know that technology has great aspects, but if there is not a balance the negative will occur. Regardless of whether you are in High school, college, or in a different season of life find ways to limit your technical involvement.

10 Ways to lessen the load

#1 Turn it off- Plain and simple, just make the adjustment to go without the essential for a couple of days or even a week.

#2 Take a trip- This vacation can be figurative or literal. Get into a situation where you can mentally be away from the norm. Reading is great, because as you read you not only stimulate your brain neurons, but you also can visualize yourself in different locations, scenarios, and situations. This is very helpful for the sending and receiving process of brain receptors.

#3 Take a break- The same principle applies. You may be so inundated with technology that you may not even know the effects. Spend a night away from Facebook, and other social networking sites. Turn off the Phone and T.V. and sit and ponder and think. Yoga is great for this because it helps focus your mind and a specific element for a defined time.

#4 Exercise- All of us know the benefits of exercise, but do we really understand how liberating exercise can be? It literally frees the mind and helps release endorphins that are responsible for our happiness and overall health.

#5 Massage- The rubbing of our physical releases toxins for the body and will also relieve stress on the brain. Your skin is the biggest organ on your body. By taking care of it with a rub down, your mind can relax and not focus on the physical pressures that many time the brain suppresses.

#6 Do something for you- Life is to busy not to enjoy yourself. A great way to do this is to revisit old hobbies, favorite places, and things that you have enjoyed previously. It is also important to find things that naturally you are not good at and explore your creative nature. For example if you put a person in a room with a piano. Eventually that person will start playing the piano even if they have no skills.

#7 Mozart principle- Many studies have been performed with learning, retention, and actual brain development with classical music. Supposedly, a person will be able to have better clarity and brain function. Soft and relaxing music will naturally help a person to relax.

#8 Bubble Bath- Just like a massage, your body can relax, which can free the mind. Get a hot bath and even put some bubbles in the bath. Soak your body and relax the minds. I guess you could even put the cucumbers on your eyes and do a mask, even though I don't know if that will do anything.

#9 Communicate- Talk or visit loved ones. When you talk to someone that you have a fond memory of, your brain naturally re-visits positive experiences and helps your mind feel at ease. This is also accomplished by doing something for someone else. Service helps us to forget ourselves and put someone else's needs before ours.

#10 Take a nap- Sleep is a great way to relax the body and free the mind. If you are out of whack and you may not know why. Look at your sleeping patterns. If you are not getting enough sleep your body will let you know. Sickness, anxiety, and desire are all effects of not getting enough Z'sssss. Work in a nap in the day or just get to bed earlier.

Quote of the day

I loved this Quote...What do you think?


"If you have built castles in the air, your work need not be lost; that is where they should be. Now put foundations under them."
Henry David Thoreau

The foundations in our life are most important because our castles are worthless without them, so lets continue on building our foundations, reaching for a brighter tomorrow and a brilliant future!
Chandi Schwab

Health Information part dose

Scott Schwab:
Yesterday we got to visit the Alzheimer portion of health information. In continuation of some of the reasons for a long-term health focus; lets now look at osteoporosis. Both of these diseases have one thing in common. They mostly effect the elderly. All of us will be elderly sooner or later, so how can we plan for those days ahead? The best way is to plan now for the years to come. Much like an investing plan, you must start putting away money now to enjoy a certain lifestyle later. With health, it is working as hard as you can now, so that you gracefully enter the older years with good knees, back, and body.

Osteoporosis- A disease characterized by decrease in bone mass and density, occurring especially in postmenopausal women, resulting in a predisposition to fractures and bone deformities such as vertebral collapse.

Although there is more risk for women, the truth is we all need to pay attention to this potentially harmful disease.

Facts
-By 2025 the annual cost to treat osteoporosis related fractures will be 25.3 billion
-1 in 3 adults 65 or older with osteoporosis will have a fall this year
-1 in 2 women over 50 will break a bone due to osteoporosis
-1 in 8 men will contract some form of osteoporosis in their lifetime

Steps to take now
-Calcium and Vitamin D- are responsible for growth and preservation of bone mass, get 900-1500 milligrams per day (doctors orders).
-Exercise- the strengthening of the body does in fact extend to the skeleton
-Healthy Diet- Eat the foods that are rich with these nutrients in their purest form
-Get sun- Your body will manufacture its own Vitamin D with real sun not tanning beds
-Avoid Tobacco- The cancer sticks just aren't for the body or the brain
-Avoid Alcohol- The bubbly will not support a healthy body long-term. I know there are studies that support a glass of red wine daily, but honestly water will treat you better. Have some grape juice or grapes to get your resveratrol for your heart.
-Get tested- regularly have your physical and bone density testing with your Doc

When your body is in need of nutrients and it is not getting them from your diet, the body will start depleting your bones of the needed nutrients. This is why it is so important to eat a balanced diet and keep your body fueled. There are many places that one can cut corners in your life, but do not let it be with what you put into your body. Take care of your body because you only get one!

Health Information

Scott Schwab:
There are a variety of reasons why a person stays in shape and pays attention to their health. Specifically it becomes increasingly important to keep our mental, physical, and emotional health in check. I was reading an article lately about two diseases that are getting more prominent and have serious consequences. My biggest horror is not being able to be physically able to walk and run and have fun with my kids and grandkids. The other is not being mentally capable of taking care of myself. These statistics helped me and I hope that they help you. The point is, find a way to stimulate your mind and work your body.

Alzheimer's- is a disease that is characterized by a build up of protein in the brain. The build up manifests itself in two ways; Plaques are deposits of the protein beta-amyloid that accumulate in the spaces between nerve cells, while Tangles are deposits of the protein tau that accumulate inside of nerve cells.

Although there is more risk if their is family history, it is not definitive that everyone will get it who has a family history of Alzheimer's. Here are a couple of statistics and interesting facts, followed by some ways to avoid the disease.

Facts
-25% of stroke victims will also have Alzheimer's
-The probability of developing the disease after age 65 nearly doubles every 5 years
-Two main genes that have been found with the family connection "risk" and "deterministic" genes. There could be dozens more awaiting to be discovered.
-Head injuries seem to have a direct link to Alzheimer's
-Hearth Disease, Keep your heart healthy because there is a strong link between the brain and the heart.

Steps to take now
-exercise- It has been proven that the release of endorphins on a consistent basis empowers the mind through the body.
-Healthy Diet- You are what you eat! Food is your fuel so make sure you are giving yourself the best there is. Remember you are a high performance vehicle and cannot waste time with fuel that is average or below.
-Avoid Tobacco- There are many chemicals within a cigarette that are harmful to the brain and obviously the body.
-Alcohol consumption- Drinking high amounts of alcohol damages the body and takes away from mental control that a person has.
-Socially Active- Having friends, associations, and a life outside your own is such a positive thing for your overall health.
-Intellectual Stimulation- You cannot get enough stimulation for the brain. Learn new things, memorize things, test yourself, play games, etc. Memorization is the mother of all learning!

Healthy Meal Day

Here is an example of a hearty healthy Meal day. check it out!Tastey and satisfying!

Breakfast



Spinach & Bacon Omelet


Ingredients:
1 egg plus 2 egg whites
2 slices cooked turkey bacon, crumbled
1 cup baby spinach
Cooking spray
1 slice whole-grain toast
1 teaspoon butter

Make it: Whisk together eggs, bacon and spinach. Coat a skillet with cooking spray; cook egg mixture and serve with toast and butter.Enjoy!




Healthy Snack: Make a fruit Smoothie with frozen fruit, water, banana, and protein powder (try adding spinache as well:))



Lunch


Tuscan Tuna Wrap

Ingredients
3 ounces light tuna, drained
2 tablespoons fresh parsley, chopped
1/2 lemon, juiced
1 tablespoon olive oil
1/2 cup diced tomatoes
Dash of salt and pepper
2 whole-grain tortillas
1/2 cup baby spinach

Directions:

Make it: Combine tuna with parsley, lemon, oil, tomatoes, salt, and pepper. Wrap in tortillas and top with spinach.




Healthy Snack: Vegetables with hummus or Natural Peanut butter.



Dinner


Lemon Basil Pasta With Summer Squash


Ingredients
2 ounces (2/3 cup) dry whole-wheat penne
1/2 cup chopped zucchini
1/2 cup chopped yellow squash
1/2 cup canned white beans, rinsed and drained
1 lemon, juiced
1/4 cup chopped fresh basil
1 tablespoon Parmesan cheese
1 tablespoon olive oil

Directions
Make it: Boil pasta and drain. Toss with remaining ingredients. Enjoy!

*Remember Water, Water, Water!

Guest post by Drew Manning

Drew Manning-

My name is Drew Manning and I received my personal training certification through NASM (National Academy of Sports Medicine). I have a passion for helping people achieve their fitness goals. I currently offer training part-time, but am not able to take on anymore clients until I finish my gym in my basement, hopefully, in the next 6 months. I may be offering out-door boot camp training during the Spring/Summer depending on the amount of interest (more info to come) Here are a few of my tips for a successful fitness transformation:

1. The single most important thing in succeeding with your fitness goals is your diet and not your workout. Your workouts are important and it's important to train "smart", but you will notice more results if you can stay consistent and disciplined with your eating habits rather than the gym alone.

2. Calories in vs. Calories out. This is the key to losing weight. If you consume more calories than you burn, you will gain weight. The opposite is true as well. It's as simple as that. It is key to break out your total daily caloric intake between 4-6 meals, rather than 2 or 3 large meals. This will help prevent your body from storing fat during those long hours without any calories coming in.

3. Water, water, water. Staying hydrated is very important, especially when working out. Most people inquire how to ensure they are staying hydrated. A simple way to know is if you have at least one clear urination a day.

4. Avoid the 3 S's: SUGAR, SATURATED FAT, and SODIUM, when buying processed carbs from the grocery store.

5. Prepare your foods in advance. Make your lunches and snacks before you go to work so that you know exactly what you're going to eat and at what time. By being prepared you are less likely to falter in maintaining a healthy eating lifestyle.

The best workout hands down

Scott Schwab:
This is a workout that you have to try. It does not matter if you have a set routine. Take one day and do this workout. You will be amazed at how it works your body and the cardio workout that comes with it. As you do weight training it is always beneficial for you to add in a faster pace or little to no breaks so you get your heart rate up.
Kettle ball toss
This exercise is very popular in the cross fit world and should be introduced to your regiment. The idea is to take a kettle ball or dumbbell and place it on the ground between your feet. Keep your legs shoulder width apart, bend down and grab the weight, and explode with the weight in hand and raise it above your head. For a complete workout you want to have an effective explosion into the air with the weight and slowly return to the ground. Do each arm 10 times and four reps. If you increase the speed, you will increase the difficulty, heart rate, and calories burned.
Shoulder press
Take a dumbbell and with both hands hold it behind your head and as elevated as possible. Slowly let the weight of the dumbbell drop your hands until the bottom of the dummbell is touching your middle to lower back depening upon your flexibility. You want the motion to be slow and methodical. This exercise is one of the best for shoulders, back, and especially triceps. Do the exercise 10 reps and 4 sets.
Curls
To improve the motion of the curl, change the way that your hand is positioned on the weight. If you take the dumbbell and hold it with your palms toward the ceiling, begin taking it upward. As you get to the top of the curl, twist the dumbbell either inward or outward, so your palms are now facing the wall in front of you. You do not want a weight that is so heavy that you are getting your legs and having to jolt the weight up. A nice fluid motion is best and in fact promote good posture by standing upright with your legs should width apart. Do 10 reps and 4 sets.
Push Ups
These push ups are different then normal push ups. The best way to do these is to get a ball or a surface that is over four inches. Position yourself where one hand is resting on the higher surface and do 10 reps. Switch hands and repeat. This may seem like you are not getting the full range of motion and you are right. However, doing push ups in this way keep the one arm constantly contracted so you are building good lean muscle. Just make sure you keep it even so your arm size is equal. If you can do this on a weighted ball, that is the best idea, where you have to steady the ball and your arm has to compensate. Include this at for the last exercise in the routine and I promise that you will be worked.
Exercise Ball sit ups
The beautiful part of doing sit ups on an exercise ball is the support it gives to your back. Additionally it will help you stabalize your core with, again, the constant movement of the ball. Finish with different sit ups and even add in weight when you are ready. It is great for the sacrum muscle that is positioned under the abs. This will help push your abdominal muscles out for viewing. Also it will strengthen the most vital part of your body; the core.

The reason for this workout, is that it can be done at home or at the gym. Improvise for the weight that you may not have with possible objects that can fill the void if you don't have dumbbells at home.