Fight the flab

Scott Schwab:
Often times the body has a funny way of holding onto the things that are not the best for us. Similarly, our minds will do the same trick and remember some of the most odd things or things that we wish we could forget. I believe in the power of the mind and what we accomplish with belief in ourselves. The benefit and problem exists within our mind. Only we have the power to make the change.
The power of the mind
When engaging in a plan or goal or even determination to lose weight, we must realize that it is not just our body that is going to do the work. Yes your body must be present and perform the task, but the real work was done before you got to the gym or decided to do the exercise. With exercise, it is so important to have a positive image of ourselves, regardless of our size and create an action plan in our mind. Like we have talked before, if it is important write it down. Once it is written down there are a few things that you should begin focusing on:

#1 Create a schedule that works for you. Realize that this does not mean that automatically you will have the time. In fact, you will probably have to create the time. Your life is already filled with activities that you already do. Life is busy and if you do not schedule a time, the time will not schedule itself.

#2 Focus on the positive aspects of your goal, your self, and the outcome. We have talked before about beginning with the end in mind. This is true with all goals, because if you don't know where you are going, you will probably not get there. The other aspect that is essential is telling yourself that you can do it. No matter what, don't become a doubter or hater. Surrounding yourself with doubt and hate, especially towards self is detrimental. I know of nothing quicker to reduce effectiveness by telling yourself you cant, you're not good enough, or that you are inadequate. The truth is; you are great, you can do it, but it starts in your mind.

#3 Work a routine that is difficult, but something that you enjoy to do. Exercise is about pushing yourself, so make sure you are not just showing up for 20 minutes, talking for 10, go to the bathroom, and walk for 5 minutes. Yes you went to the gym, but no you will never fight the flab this way. An exercise should start slow to warm up your body and mind and then you need to hit it as hard as you can. Whether you have 30 minutes or an hour. The goal is to fully use the time you have. This is also why it is important to design in your mind what you will do when you get there. Designing the workout will help you accomplish more.

#4 Weight training and Cardiovascular work is key. More muscle, means more calories that your body will burn resting. If you want to be a fat burning machine, it is important to build muscle not take weight loss pills. You may not know the exercises that are best for you and you may feel uncomfortable around weights, but start slow and low. When you see what you can do and how your body responds, you can pick up the speed and intensity. The best method to burning calories and building lean muscle as well, is to do exercises where you keep your heart rate up and include weight bearing exercises. So if you walk, walk with weights. If you run, sprint so your body works harder. Simply put, imagine an exercise that you can do and begin to add light weight to it so you can get the most out of the action.

#5 Eating is more important than actual exercise. The reason I say this, is that flab usually comes from improper dieting and overeating. Our stomachs are the size of our fists. When was the last time that you just ate the size of your fist at a sitting? It is hard; our society, lack of time, and a whole host of other items that stand in the way of us achieving our ideal goals. However, with a little planning, you can take control. Ideally, a person should eat 6 small meals per day. It is great to eat that often because it speeds the metabolism, and you get into the habit of eating less because you know you will eat again in 2-3 hours. The worst thing for our body is to skip meals. Our bodies go into starvation mode and begin packing the flab away. So plan according to your day and your responsibilities. You don't need to spend a fortune, but plan the most realistic way of accomplishing the task.

For you, things may work and for others it does not. You will go through trial and error but that is what healthy living is all about. Remember that it is about the healthy lifestyle and longevity, not the flashes in the pan or fads or anything that is short term. If it is to easy and everyone can just take a pill or a drink, you may find yourself in a fad diet. Choose the research route. You will be happier and have better results in the long run. I am not saying diets are bad, but if there are products being taken that are unrealistic to continue after the initial period of time or products that say they will do all the work and you don't have to do anything, it is probably not going to work. Give these steps a try and start looking at health as much mentally as you do physically.

A workout for everyone

Scott Schwab:
The workout today is one that most can do. I have talked about aspects of swimming before, but I found something today that may help each of us in a quest to become more healthy and have a leaner look.
We know that swimming provides a resistance of 768 times the amount that you would experience doing the same activity out of the water. That means anything that you do in the water is going to be more difficult and yet more rewarding. Similar to more risk more reward, exercising in the water is great.
Pool sprints:
Depending upon the depth of the pool, this can be challenging. However, the key is to stay low and drive those legs. The idea is to go back and forth as many times as possible until you are panting. The water provides more resistance, but is more friendly on your joints. If you really drive you legs, it will strengthen your legs, butt, and core like nothing else. The key is to get you heart rate up and rest for 1 minute and repeat four times. You choose the distance, but make sure you are getting yourself panting. That one minute that you take to recover is important, because your resting heart rate will continue to improve as you work hard and take short rests for recovery.
Jump around:
You have probably seen in the aerobic classes that the participants jump all over. This exercise requires you to jump across the entire length of the pool and back. If you feel like it wasn't enough repeat for one rep. The best jump is to bound. Meaning you get low like a squat and explode into jumping as far forward and as high as possible. This is great for your legs and butt where the explosive nature of a jump come from this action. Repeat four times, but keep your break to 1 minute.
Swim sprints:
Even if you don't have perfect form, giving a try never hurt anyone. It is a great way to tone your core, arms, and shoulders. I took a swimming class in college and the teacher referred to me as shamu. Mostly because I could not swim and just seemed to sink. Trust me, you are better than you think. Plus perfect practice, makes perfect performance. Choose the length and swim it as fast as you can. I usually visualize a person drowning a distance a way, and I am the only one around that can get to them. I know it may be messed up, but it really helps me push myself harder than normal. Incorporate this into the other exercises and do this 4 times at the length that you choose. Remember to only rest 1 minute.
Hardcore Abs:
Position yourself at the deck of the pool. Put your arms on the deck but face outward from the wall. As your arms are on the deck, your shoulders will be about level to the pool deck. Bring your legs up and support your weight initially with your shoulders. Begin fluttering your feet back and forth as quickly as you possibly can. The goal is to get your body as close to the 90 degree angle as possible. This will really burn up your abs, but also help your legs, butt, and back.
In short, if you can get in the water 1 or 2 times per week, you will notice huge results to your body shape and health regimen.

Day of healthy Meals

Breakfast




Stuffed Omlet


Ingredients

-4 egg whites, slightly beaten
-Salt and pepper to taste
-1/4 cup shredded cheddar cheese
-2 tbsp chopped onion
-2 tbsp chopped red bell pepper
-2 or 3 tbsp diced tomato

Preparation

1.Beat egg whites lightly with salt and peppe
2.Pour into a small skillet; cook over medium heat, loosening edges often to ensure even firmness.
3.When completely set, cover half of omelet with cheese and vegetables, fold other half over; heat on low just until cheese melts.



Lunch



Tijuana Torta

Ingredients

-1 15-ounce can black beans, or pinto beans, rinsed (see Note)
-3 tablespoons prepared salsa
-1 tablespoon chopped pickled jalapeño
-1/2 teaspoon ground cumin
-1 ripe avocado, pitted
-2 tablespoons minced onion
-1 tablespoon lime juice
-1 16- to 20-inch-long baguette, preferably whole-grain
-1 1/3 cups shredded green cabbage

Preparation

1.Mash beans, salsa, jalapeño and cumin in a small bowl. Mash avocado, onion and lime juice in another small bowl.
2.Cut baguette into 4 equal lengths. Split each piece in half horizontally. Pull out most of the soft bread from the center so you’re left with mostly crust. Divide the bean paste, avocado mixture and cabbage evenly among the sandwiches. Cut each in half and serve

Dinner



Fresh lime Salmon

Ingredients:

-1 teaspoon finely grated lime rind
-1/4 cup lime juice (about 1 large lime)
-2 teaspoons vegetable oil (Becel)
-1 teaspoon minced fresh ginger
-1 jalapeno pepper, seeded and finely minced
-2 (6 ounce) salmon steaks

Preparation:
1. Whisk together lime rind, lime juice, oil, ginger and jalapeno.
2. Set aside a teaspoon of the mixture.
3. Place salmon steaks in a dish just large enough to hold them.
4.Pour remaining lime juice mixture over salmon and turn to coat.
5. Marinate at room temperature for 15 minutes, turnig once (Do not marinate longer than 30 minutes or the salmon will go mushy).
6. Preheat bbq to medium high and grease grill.
7. Bbq salmon turning once, until cooked through, about 3 to 4 minutes on each side.
8. Remove to platter and spoon reserved lime juice mixture over salmon.
9. Serve immediately.
10. If you wish to broil salmon, place on a rack set over a pan.
11. Broil about 4 inches from heat, turning once, until salmon is cooked through, about 3 to 4 minutes.

Halfway there!

Chandi Schwab
There really shouldn't be an exclamation point after the halfway there but I put it there to grab your attention.This has probably been the most I have slacked off during a challenge yet. I could give you all my little excuses but what good does that do? In reviewing my goals I realized I really haven't been doing much with them at all. I think I need to make them more visible as a little reminder each day. Since the marathon, I still have been working out hard it is just different than running all those miles. I did start a spin class called cycle tone that I do once a week and love!I hope to expand and take even more classes but this has been a great start. I started out swimming again and the lanes are always so crowded I have opted out for now until I can find a better time to go. I have been doing my runs in the morning when I first wake up and then we all head to the gym as a family. I am lifting harder and I have found that it makes my runs more difficult because my muscles are so fatigued I want to do more research to see if I am just working them too hard.
I have had great time with my kiddos but haven't signed them up for swimming lessons yet... this week it will happen. We haven't made it to the library yet either. The time is flying by!!My personal study is going well as of lately, it is the first thing I do when I wake up before I run. I am eating better but not completely following my goals with it.
These next 4 weeks will be great! They have to be. Minus the swimming I am going to get back on track with all of them. I feel great!Summer is a time struggle as you can see with our sometimes neglected blog but we are doing our best and would love more feedback and interaction. Time for me to get back on track!!

Think, believe, and become

Scott Schwab-
We all understand the value of controlling our thoughts and how those thoughts eventually turn into a form of action. My post today is dedicated to all of us who have made it this far and still keep trying. There is no such success that does not require some form of failure. Often times we find it is the little failures that take us step by step towards success. I believe that success is failure inside out.
I want to give encouragement to anyone who is seeking it. Life is hard and times are tough, but don't you quit and don't you give up. These are the very times a decade ago which made our nation and ancestors what we are today. We are products of some of the hardest times recorded. Don't forget the times past and refuse to learn, but push forward with a resolve to be the best and leave your mark on this world. Don't ever let a chance go by to change this world, our lives, and those around us.
Be strong! Even though you may be scared, you may fear, or you may dislike everything about a situation, find a way to succeed. It won't come easy and it will not be cheap. Realize that you are unique and only you could excel right here, right now. You are the best there is and you need to remember that you can do anything. You may not know it or realize it is in you, but truly you have all the skills needed to achieve greatness. The one thing that can make us great, is the one thing that makes us weak. It is our minds. Think greatness, believe that you are great, and finally, become the greatest individual that you can possibly imagine. That is a life worth living!

Summer lovin

Stephanie Crandall:
So halfway through, I already met my goal of 17% bodyfat! I was stoked about that... however, I gained weight and that is contrary to my goal, but it is obviously muscle weight since my fat is going down. I'm trying to lose inches, not gain size! I have a pair of size 2 pants I'm trying to get into by the end of the challenge. I've been doing really good eating more fruit, and I've spent more "quality" time with my son, reading books & such.


Jessica Taylor:
I have lost only 3 pounds and my body mass is down by 1%. I just have to get on the right track with my sweet tooth. I find that I love to be active but if it is not dancing, I tend to get bored after 20-30 minutes of running, swimming or the weight room. I need to recommit with doing a water cleanse. I did do a colon cleanse and I felt great !

Ashley Ludlow:
So far this challenge has proven to be the opposite of the spring challenge. Although I'm doing fairly well with my spiritual and journaling goals, the nutrition and exercise has taken a back seat... I just wish I knew how to balance it all. This time around, going to bed at a reasonable time has been challenging, simply because I'm in a local musical and most of our rehearsals went at least until 10pm, and the more recent ones (right before we opened) went even longer. I honestly think if I could get my head on the pillow a little sooner, many other things in my life would more easily come together, if only because I'm not as exhausted when my kids come into my room and start jumping on my bed. Haha. Now that performances have started, I should be able to be in bed by 10:30 most every night.
Like the last challenge, I'm finding myself re-centered, and re-establishing my intentions. What do I really want to get from this challenge? That is the question I have to ask myself.  I'll continue with my journal and study habits, perhaps increasing the frequency. I'll be starting to teach Zumba again soon, which means I'll be working out more because I have to prepare the new songs, so I'll have to run through them at home. On an up note, my house is getting cleaner! Nutrition isn't terrible, but I could start eating more veggies with my meals. Anyway, you get the point. Re-focused, and ready to get some results. 

Thanks again for letting me participate in such a great challenge!

Ashley's Journey

Ashley Ludlow(Female spring 8 week challenge winner)

The first time I recorded my weight was for journaling purposes. I was 11 years old. I remember looking at the number and not feeling like it was good enough. I went back and weighed myself again in an attempt to lower the number. I don't know why I thought it was a high number, or how I would have known what I "should" have weighed, but it just didn't like the number I saw. A few years later I remember swimming in the back yard with a friend who was a grade older than me and comparing myself to her. I was bigger, heavier, and (I thought) not as pretty. I believe that this is when my problems with dieting began. I constantly worried about my size and weight throughout jr. high and high school. I created a bad body image and a bad relationship with food. I gained the freshman fifteen in college, and even more weight when I got engaged. Then we went on a cruise for our honeymoon and I put on more weight, followed by multiple pregnancies. It wasn't until after my second child was born that I I truly started to focus on health and fitness for myself. I was the heaviest I've ever been (just over 100lb above my ideal/healthy weight), and I was looking for a solution.


It was then that I found Zumba Fitness. I have done a lot of dancing in my life, and so Zumba came naturally to me. I was addicted to the infectious music and dance moves and I started attending classes regularly. This was a big deal because I hadn't participated in an exercise program for more than a few weeks. Four months later I decided to become a licensed Zumba Fitness instructor. I've been teaching now for 16 months and I still love it! But it was more than just finding a form of exercise that I loved, I started getting rid of the foods in my life that had chemicals in them which I knew had adverse affects. The first things to go? Aspartame, Mono-sodium Glutamate (MSG), Hydrogenated/Partially Hydrogenated oils and High Fructose Corn Syrup. I started experimenting with recipes and replacements in my kitchen. My favorite (because I have a sweet tooth) is Stevia. I started drinking more water, and adding more vegetables and good sources of protein to my diet. Then I started discovering new forms of exercise that I liked. I also found that I got results faster when I incorporated strength training exercises. The more muscle you have, the more calories you burn even in your everyday activities.


More important to me than any of the nutritional or exercise information was the way I felt and thought about myself. I've met some great people, read some great books, and watched and listened to some great speakers who've all had something to say about how much our mind plays an important and vital role in the way our bodies feel and look. You've all probably heard the saying "If you think you can do it, or you think you can't do it, you are right." Most of us allow our own beliefs and ideas stand in the way of our success. We'd rather be right than be happy. Most people choose not to run in races, for instance, because they believe that they'll have to run the entire way. Nowhere does it say you have to run the full 3, 6, 13 etc... miles. The best thing we can do for ourselves is just take advantage of the opportunities presented to us and to ENJOY them. "Men are that they might have joy." Right? Even changing our mindset in little ways can change our lives in huge ways. Here are a few mindsets that we can change to make big differences in how we think about health and fitness:
1. Do exercises that you enjoy!
Remember when you were a kid and the things you liked to do then? Play again! Get outside and enjoy nature. Play ball. Run around. Hike. Swim. Dance. Whatever it is you remember really enjoying, do it!



2. Do everything in your own way.
Don't feel like you have to do a certain amount of exercise. Do how much you want. As long as your moving, you're making improvements. Don't throw in the towel because you can't do something exactly like someone else. It seems like if someone is following a program and misses a day, suddenly he/she gives up. This leads me to the next mindset...


3. Life isn't a 30/60/90 day program.
It's a journey! Every moment is a new chance to make a good choice. If you keep trying to put a time frame on your health, you'll always be starting a new program or diet and it becomes an evil cycle. Try instead to incorporate little things into your life on a daily basis. Every small healthy step you take, is a step in the right direction.


4. Stop the negative self-talk.
If you want to make positive changes in your life you HAVE to start giving yourself positive feedback. Tell yourself you're doing a great job! Recognize the good things you're doing. Just the fact that you're trying to make a change is worth praise! Once you start believing you're worth it, you'll have an easier time taking good care of yourself. YOU ARE WORTH IT! I honestly think being forgiving of yourself and being consistant are 2 of the most important qualities you can possess.


5. Set out your intention.
Quit making restrictive goals. Instead, set an intention for yourself. Intention=future action. Tell yourself you ARE going to do something. Instead of dreaming, take action! Once you've decided in your mind that you're going to do something, you will do whatever it takes to follow through.


I found Mixer's Nutrition's blog after a friend of mine posted on facebook that she and her husband were participating in an 8 week challenge. I thought that participating in the challenge would be a fun way to get motivated about being healthy. Being a part of Mixer's Nutrition's 8 week challenge is perfect for me, and I'll tell you why. I don't follow just one program. Like I said earlier, life is not a 30 day program. I educate myself as best as I know how. Then I take the information that I've learned and I use what's best for me. I find that with almost every diet or exercise plan, there is something that I can take from it to use in my everyday life. I love that Mixer's Nutrition frequently posts information on healthy living as well. Being a part of a challenge that doesn't have a specific plan gives me the chance to use the knowledge I have to the best of my ability. Plus, it gives me a source of accountability. Knowing that I'll have to report my results to someone else keeps me on track. Being a part of a group of people who share the same lifestyles and ideals is very motivating. It's nice to have that support system on days when you're not feeling your best.


I'm not at my ideal weight yet, but I'm not in a hurry to become a certain weight or size. I'm in better shape than I've ever been, I am in a healthier mental state than ever before, and I know that I'm leading myself down a path that will ultimately lead me to better health and wellness.

Summer lovin

Aaron Crandall:
I would say to this point on the challenge I have been doing a mediocre job. I am lifting weights good but probably need to be doing more aerobic training too if I want to get to 8 percent body fat and I need to eat a little better too. Overall I would say I have had a vast improvement this year from any other summer tho at eating better and exercising every day. I feel like I'm putting on good muscle weight so thats good. I feel like if I focus on leaning up I will be able to get these abs showing better so my goal is to eat very well the next 4 weeks. I need to be reading more in the mornings to finish both of the books. Our team is getting better each week. I am confident by the end of the challenge we will be averaging 20 a day. I am spending more quality time with Steph. Now I need to do a better job holding some spiritual time.

Scott Schwab:
Personally this has been a difficult challenge for me. My intensity has dwindled a bit with my workouts and I have reached a plateau. However, I have been doing good with my goals that did not involve exercise. I am up and down with my weight, but I will get to the 180 mark. It is time to get mean with this. Tonight I recommit myself and will push myself harder and further than ever. I also need to find an effective way to reduce stress in my life. It never ceases to amaze me what life has around the corner.

Does sleep effect our health

Scott Schwab:
On the surface this may seem like a no brainer. Of course sleep effects our health, but how? We recognize the effects of sleep most when we haven't had enough. However, what does our day to day health say about the amount of sleep we are getting? Honestly there are few areas to health that hold more weight than a good night sleep. Getting the proper amount is important, but it is also important to get the right type of sleep. What I mean by that is the depth to which you sleep. We all know that we go through sleep cycles. Throughout the night our bodies go in and out of REM sleep, which is Rapid Eye Movement.
I wont get into the stages and what they mean and whether you are actually dreaming or not. I will get into the fact that if we are not getting into our REM sleep we are not resting. Sleep is important to rejuvenate the brain and the body. Some things to avoid if possible; late night eating, watching T.V. Late, certain medications, being too active, caffeine. It is not that doing these activities are bad in themselves, but after a certain time our bodies are looking to sleep and we don't allow our bodies to rest.
In general our bodies are conditioned to sleep when the sun goes down and awaken when the sun comes up. Truthfully I am not necessarily saying to go to bed as soon as the sun is down and get up with the roosters, but find a pattern that works for you. Having good sleeping patterns can help you avoid stress, unexplained weight gain, anxiety, sickness, and fatigue. It is worth it to set a time and just shut everything off including your brain. Relax and let your brain slowly stops thinking about the stresses of the day. It is important to review your day and naturally see how productive you were.
A final suggestion is exercise. I know of no better way to release stresses and tension, than getting exercise. It will help you sleep better guaranteed. It is all about timing though. Don't plan on working out hard at night and expecting to get right to bed. Usually it takes the body more than an hour to fully relax after a hard work out. For additional reading head to the link provided above. I need to practice what I preach.

Quote of the day

Scott Schwab:
This is a personal lesson that I am learning. I thought that I would pass it on and help others that may have found themselves opening their mouths.

"It is better to remain silent, and be thought a fool, than to speak out and remove all doubt."

-Abraham Lincoln-

5 Tips for success

Scott Schwab:
Here are tips for you to incorporate into your regular routine as you seek for a balanced lifestyle and health.

Here are 5 tips to abide by:

1) Eat breakfast no matter what- starting your bodies metabolism is essential. The earlier the better. This will help the body to continue the digestive process and giving energy and sustenance to your day. A diet coke is not breakfast!
2) You are what you eat- The type of fuel you choose, is the biggest indicator to how you feel and how you perform. If you want to feel like a Twinkie, than eat one. If you want real energy and results, eat foods that are known for energy (grains, nuts, vegetables, etc).
3) Avoid sugar- With all of the reports out today about the harm of sugar, we should all avoid it as much as possible. If you do eat sugar, treat the next 8-12 hours like a cleanse and drink as much water as possible. This may seem extreme, but follow this link and you will know why.
4) Eat small meals regularly- Eating small meals throughout the day will keep your metabolism operating efficiently. The other fact that this will do will help your stomach shrink and you will get full faster.
5) Drink Water- Besides using it in a cleansing nature, water is refreshing. They include oxygen that is necessary for the body. Hydrogen helps the blood flow in your body and keeps things circulating. This also continues the flush of toxins and will allow the body to use the natural nutrients that it intakes. There are many drinks available, but you will be better off, when going with the H2O.

Harmful things that we do

Scott Schwab:
One of the most harmful things that we do with a diet or exercise program deals with the food that we intake into our body or the lack there of. Many times we think that we need to reduce our intake to loose weight. This is true in certain situations, but generally our bodies need to have fuel to function. So many times, I here this statement. "I eat a couple times per day and I have not lost any weight."
Our bodies are like cars. You can choose the car or truck that you feel you are. However, the vehicles don't run very well with little to no gas. We are the same way. We need to have fuel. The most common meal missed is breakfast. This is the most important meal of the day, yet many people run off before they get food in their system. Imagine starting a long distance across the desert and you forgot water. Our bodies literally go into starvation mode and cannot operate. Not eating has almost as large effect negatively as does eating too much.
That may not make a lot of sense, but realize that our bodies are going to provide for the basic functions before turning its focus toward burning fat. Burning fat requires consistent fuel, not here a little there a little. We have talked many times that the best case scenario for your body is to eat every couple of hours. Breakfast should never be missed. Having more muscle will naturally burn more fat per day than not having muscle tone.

In Conclusion:
Eat right the majority of the time and give yourself some freedom so you don't forget how to live. Having a free day is a great way to keep your mental health in check. It is hard to always have to avoid, however as you avoid the things that are not the best for you, your body will feel better and naturally you will desire better foods. Find the foods that work for you. A little trial and error is necessary and some research will do you well. Remember, your body is not like anyone else's, so you need to take the personal journey to see what works.

Belly Fat-Fighting Foods

Chandi Schwab
As you all know, I am working on getting my eating habits back on track. That is probably why I have done a lot of healthy food posts. Through my research I found 10 easily accessable healthy slimming foods.


1. Avocados
Merely half of one avocado contains 10 grams of healthy mono-saturated fats, which stop the blood sugar spikes that tell your body to store fat around your midsection.

Not only do healthy fats in avocado help thwart belly bloat, they also help our bodies better absorb carotenoids, cancer-fighting compounds found in colorful fruits and veggies like tomatoes, carrots, spinach and winter squash. In fact, people who ate salads with avocado had 15 times higher absorption of carotenoids, a study from The Ohio State University at Columbus found.

2. Bananas
The fruit packs 422 milligrams of potassium, a mineral that can help limit the amount of belly swelling sodium in your body.

3. Yogurt
A cup encourages the growth of good bacteria in your gut, throwing out other bugs that can cause bloating.

Creamy Greek yogurt is yummy, but it's also much more than that: Its combo of carbs and protein help stabilize insulin, a hormone that tells your body to store calories as fat when levels get too high.

4. Berries
Antioxidants can improve blood flow, delivering more oxygen to muscles -- so ab revealing cardio is easier. Have some yogurt and berries before your workout to get those muscles ready for action.


5.Eggs
They're a great source of protein, which may be key to keeping you full. A recent study published in the Journal of the American College of Nutrition found that when people ate two eggs for breakfast, they took in more than 400 fewer calories over the next 24 hours than when they ate bagels.

6. Chia Seeds
Yes, the seeds will help you lose weight, for two reasons. The first reason is that they are so filling that you will eat less of other foods. The second reason is that they actually bulk up and cleanse your body of old "junk" in your intestines.

7.Citrus
Supermarket shocker: Vitamin C in colorful produce, like oranges and red peppers can help you zap up to 30 percent more fat during exercise, research from Arizona State University at Mesa suggests.


8.Oatmeal
Mom didn't know how right she was: Breakfast is the most important meal of the day — just eating it can make you slimmer. Researchers at the University of California, Berkeley analyzed a national six-year survey and found that people who ate breakfast had a lower body mass index (BMI) than people who skipped breakfast, and that those who ate cooked cereal had a lower BMI than any other breakfast-eating group.


9.Fish
You might be surprised to learn that fish tops oatmeal and vegetables in the satiety department. The Australian Satiety Index ranks steamed white fish such as halibut or cod as the number-one most filling food out of 38 common foods. Also, a new study from Karolinska Institutet in Sweden found that people ate 11 percent less at dinner after having fish for lunch versus those who ate a beef lunch.

10.Salad
When most people think of dieting, they think of salad. But if that means some sad greens topped with unripe tomatoes, it's no wonder diets don't work. Salads are a great opportunity to add a lot of filling foods into your diet at one time: fresh vegetables, lean protein, beans and healthy fats. And research backs it up. A study from Penn State University found that women who ate a salad before a pasta lunch ate fewer calories for the whole meal than those just digging into the pasta.

TIP: Start your salad with mesclun, arugula or spinach. Not only are these greens tastier than iceberg, they also contain more iron, calcium, vitamin C and folate.
(everydayhealth.com)

Taking your time while eating

Scott Schwab:
Have you ever been so hungry that you know your food is hot and that you will probably get burned, but eat anyway? Me too, I have noticed a trend in my life that I need to reverse. I eat to quickly and end up eating more than I need to. This post is dedicated to taking a few notches off the speed to which we eat.
In our busy world, it is difficult for anyone these days to slow down for a meal. However, research has shown there are some harmful connections with not taking the time to chew, to digest, and to enjoy. The link provided is to an article that may make you think twice before you hurry through another meal. Taking time while eating may require you to adjust your schedule, wake up earlier, and even pass up on other joys in life. However, if you are serious about a healthy lifestyle, it is worth the sacrifice.


Benefits to eating slowly:

Reduce frequencies of heartburn and gastric acid reflux. These conditions are known to be caused partly when the foods are not properly digested.

Eating a little slower is one way to keep your weight in check. Because the brain takes around 20 minutes to tell us we’re full, eating fast will cause us to stock up on the calorie before we realize we have had enough.

For the sake of social bonding, one of the eating slow benefits is that it allows people to touch bases with those around them. When eating slowly, there is enough time to share stories and reaffirm the friendships that bond people together though the help of their favorite foods.

Slow eating allows the person to taste the food better. Regardless of the type of dish, it means so much if a person is able to savor it fully by eating a little slower.

Undigested food is one of the common causes of stomach problems. Spare your tummy and chew the food well so the stomach will not have a hard time burning it, and you will be able to immediately derive the nutrients from the food.

Mid section workout

Scott Schwab:
I have found that in talking to people that the area that most people care to critique and hoped was a little more firm is the mid section. I will tell you a secret that I learned from a very good personal trainer. If you have a weak stomach, you probably have a weak back. Since that time I have made it a point to do core exercises that really have strengthened my whole body. Much of what I do is simply focusing on the tightening of my abs as I do the exercise.

Ball Sit-ups
The great thing about having an exercise ball, is the support that it provides your back. Many people do not work their core because of the intense pain of the workout or the discomfort of the exercise. Truthfully, if it is going to work, it will be a little uncomfortable, but should be within reason. Obviously we are not looking to pull something or cause an injury that will take you out of the routine. Begin by situating the ball under your back. With feet on the ground, lean back as much as possible, and have the goal to get your head as close to the ground as possible. Take your hands and stretch them as far backwards until you touch the ground. Slowly and while flexing your abs, you will do a full sit up and repeat the process as many times as possible. Like a good laugh your abs should be sore. Do as many reps as possible and then repeat 4 sets.

Dumbbell Dance
You probably have never heard of this before and that is ok because I just made it up. I don't know what it is called, but I see many people do it and it is a challenging exercise. Stand on one foot with the other leg slightly off the ground and knee bent at a 45 degree angle. Take a dumbbell and hold it straight out in front of you with either both hands or one hand. As you hold that position, bend down with your back in a straight up position until you cannot go down any further. This may be one of the best leg workouts that you will have to, and so it is with many exercises, you benefit from multiple muscle groups being worked. The key is to have good posture and choose a weight that will burn your arms, but not hunch you over and hurt your back. It is best in front of a mirror as you can look yourself in the eyes the whole way up and down. Work each leg 10 reps and 4 sets. The secret to this lift is to flex those abs like crazy.

Dumbbell Dips
Standing straight up, grab to dumbbells of equal weight. Hold each dumbbell down to your side and gently let it pull you down until your arm is extended on one side as far as your body will go. Repeat with the other side and do a total of 10 reps for each side and 4 sets. Again the secret is to hold your abs as tight as you can as your body is being pulled down by the weight and then slightly exhale to keep your breathing consistent and stomach tightened.

Good Mornings
Again maybe not the correct term, but I have heard them called this. Taking a curl bar, you will place it behind your head resting on your neck. With legs shoulder width apart and straight, slowly bend over until you cannot go further. Slowly come back to the starting position and repeat. The key with this, is keep your back straight and again if you can do this in front of a mirror look yourself in the eyes the whole way down and whole way up. This exercise really strengthens all of the areas of your back, but specifically helps with the lower back. Keeping your stomach tight, will add to the difficulty. You are not looking to get a weight that is really heavy. Choose a weight that allows for you to have good posture and control. Do 10 reps and 4 sets.

The best way to finish this type of a workout, is to sprint. Believe it or not, much of your total body strength comes from your core. Sprinting will help keep your legs, back, and abs loose. Do 4-5 sprints 20-50 yards long. Start at 50% and work yourself up to a full sprint.

Be the change

Scott Schwab:
Today is an interesting time to live and be alive. We are dealing with issues that our grandparents and parents never could fathom. With so many events, challenges, and stresses being in the world today, we have to be strong and maintain the life we want to live. As times get tough, the tough get tougher. However, the things that are most important will always emerge.
I see people on a daily say no to aspects of life, because other things are more important. I have thought about this from my perspective and the things that I choose unwisely. A wise man once said that "if we don't stand for something, we will fall for anything." Our priorities are the very things that we do on a daily basis. If they weren't we would not make sure that we do them each day, each week, and a lifetime.
To find a balance in life and ultimately happiness; we must have a couple things. Standards are essential. You must decide your standards, but realize there is a correlation between the nature and nurture aspect. We form our opinions of ourselves and others based on what our parents and surroundings taught us, what we felt was right or wrong, and what we think about most often. For us to gain control, we must insert into our minds exactly what we want to think about, then do , then be. We also become our surroundings so we must surround ourselves with people and environments that are suited for our goals.
Be a creationist, in that you create the environment that you would like to live in. This may not be possible all of the time, but it surely is possible most of the time. Even when in terrible situations, research has shown that the human mind can do amazing things. The human mind is a muscle and must be exercised. Use it! Read, think, ponder, and simply think about what could be. One of my favorite quotes is "Average minds discuss people, good minds discuss events, great minds discuss what could be."

Benefits of Weight Training

Chandi Schwab

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

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

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

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

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

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

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

Other Benefits include:

*Lowers risk of type 2 diabetes

*It doesn't matter your age

*Boosts confidence

*Prevents Boredom

*Increases metabolic rate

*Improved balance

*Aids rehabilitation and recovery

*Fights depression


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

Summer Slimming Foods

Chandi Schwab
For my 8 week challenge I have been trying to eat healthier.these first 2 weeks have not gone so hot. Apparently you feel starving for 2 weeks after running a marathon. It's a good excuse anyway right?The truth is I let myself get into that vicious cycle I always talk about. Where one bad food choice leads to a million and I feel so sick at the end of the day. These past couple of days I am really trying to get back on track and focus on eating right. Here are some summer slimming foods to add to your cart next time you get to the store.

Strawberry Delight
Who can resist a bowl of juicy red berries? Pop ’em freely, because they’re the perfect summer snack: filling, light on calories and laden with nutrients from omega 3 fats to cancer-fighting polyphenols. “Just half a cup of strawberries provides over 70 percent of your daily Vitamin C, plus fiber and an array of antioxidants.


True Blue
Brimming with good stuff, blueberries improve circulation and fight free-radical damage to cells and tissues. They’re super low-cal, yet so delectable—in color, texture and taste. Enjoy them on top of oatmeal, in whole-grain muffins, as a garnish for BBQ meats and even pureed into hamburger patties—they add incredible moistness and


Plum Pick
"Whether eaten whole, dried or pureed into sauces, plums are low in calories and a good source of both dietary fibers and Vitamin C. Dried plums (also known as prunes) are the perfect grab-and-go healthy snack, and they make a rich, sweet dessert when stewed into compote. Plus, they can help suppress appetite thanks to their low glycemic load.

Oh, My Squash

From pattypan to zucchini, summer squash delivers major vitamins and nutrients (including magnesium, potassium and copper), to the tune of a mere 80 calories per half cup. With its bright colors and earthy flavor, squash makes the perfect side dish to any meal. On BBQ days, toss zucchini on the grill.

Ring the Bell
Bell peppers, that is. “Sweet red peppers are such a good source of beta carotene, and top the charts of vegetables for that important antioxidant. Green bell peppers also contain generous amounts of Vitamin C.” Peppers, like zucchini, grill up beautifully…for a rich, colorful side dish that fills you up on just a few calories.


Mango for It
Dense with antioxidants—plus protein and omega 3 fats—mangoes are a delicious, low-calorie way to bulk up meals with exotic flavor, ensuring "healthy" fare doesn’t fall into a rut. Toss on top of oatmeal or yogurt, in salads and even in stir-fries.


Can't Beet 'Em
One of the real gems found in beets is the B vitamin folate,” a key nutrient for women.
Beets help protect against heart disease, birth defects and certain cancers, especially colon cancer.” Naturally sweet and agreeably buttery, beets can turn a salad into something special without adding lots of calories.

Where the Buffalo Roam
No need to give up red meat when you’re grilling. Bison (or buffalo) burger is naturally lean, far lower in fat and calories than beef, chicken or pork. Plus, it’s a great source of iron and omega 3 fats. Try the patties open-faced with half a bun, and hold the cheese and mayo while piling on the mustard, relish and salsa.



"Fig"-ure Friendly
If Mother Nature had a vote for her ultimate superfruit, figs would be it.
And why not: they pack fiber, potassium, folate and vitamins for heart health into one incredibly sweet, low-cal fruit. And with 6,000 years of staying power, figs might have even kept Cleopatra trim. For a snack that sticks with you, try the black mission style—the seeds release even more nutrients, plus omega fats.


Just Peachy
Why pass up dessert when the “stone fruits” of summer (think peaches and nectarines) can make for a guilt-free sweet treat? Tossed on the grill, peaches and nectarines get even more flavorful as the heat caramelizes their natural sugars. Top with low-fat ice cream, and you won’t feel one bit deprived.
(villagehealth.com)

Powerful Food Combinations

Chandi Schwab

I got this off of villagehealth.com and found it facinating. Check these power combos out!


Red Bell Peppers + Black Beans = Improved Immunity

Eating more meatless meals lately to do your heart (and the planet) a favor? You’ll absorb more immune-boosting plant iron by adding in some red bell peppers. That’s because the iron in picks like beans exists in a form called non-heme iron that’s harder for your body to absorb than the iron found in red meat (heme iron). But, adding a dose of vitamin C-rich produce like red peppers converts the iron into a type that’s easier for the body to use.


Eggs + Mango = A Firmer Facade

Want to improve the overall look and strength of your skin? Try consuming this power couple. Eggs are naturally rich in two special amino acids (building blocks of protein) that are essential for the formation of skin-plumping collagen. “And foods rich in vitamin C, like mango, work with these acids to boost collagen production. This helps build back lost stores in the body, which can significantly improve the appearance of skin.


Radicchio + Kale = A Stronger Skeleton
Cup for cup, kale is the king of calcium (it contains three times more than spinach). However, food scientists say you’ll soak up even more of this bone-building mineral by combining kale with some radicchio. Why? The crimson veggie is a rich source of inulin, a carbohydrate that naturally enhances calcium absorption in the intestines.

Avocado + Green Salad = Complexion Protection
You’ll absorb more skin-protecting plant compounds called carotenoids from your veggie salad by adding a little avocado. “Carotenoids reduce free radical damage to effectively protect the skin from the harmful effects of UV rays,” explains Glassman. In a recent study at Ohio State University, people who ate avocado in their salad of lettuce, spinach, and carrots absorbed up to 15 times more carotenoids than those who didn’t eat their salads with avocado. Studies show carotenoids require some fat to be optimally absorbed by the body, which means avocados, which contain solid stores of healthful monounsaturated fats, healthfully fit the bill.


Yogurt + Bran Cereal = Better Digestion
This breakfast is a natural immunity booster. Full of good bacteria, yogurt acts as a probiotic. It encourages healthy bacteria to flourish in your digestive tract, keeping sickness-causing bugs at bay. But probiotics work even better when paired with the prebiotics found in wheat bran. Why? Prebiotics act as nourishment for probiotics, helping them better thrive in the gut so they can do their immunity-boosting magic.


Apricots + Almonds = A Tip-Top Ticker
This power pair helps prevents LDL “bad” cholesterol from oxidizing, a process that happens whenever LDL reacts with free radicals. “And oxidized LDL is harmful because it encourages dangerous plaque build-up in the arteries.


Yogurt + Blueberries = A Stronger Body
Spoon up this tasty snack after a sweaty workout. The reason: Research reveals blueberries possess brain-boosting benefits to keep you better focused during your fitness routine, while yogurt’s hefty stores of protein help repair the little tears in your muscles that naturally occur during exercise. As if that's not enough, the carbs in both the yogurt and fruit naturally replenish your muscles with glycogen, a stored form of energy (dipping too low in glycogen can quickly trigger fatigue). Yogurt’s protein also stimulates a hormone that transports those energizing carbs into your muscles to give your next workout more get-up and go.

Extra-Virgin Olive Oil + Tomatoes = Disease Defense
Tomatoes boast all four major carotenoids (alpha-carotene, beta-carotene, lutein, and lycopene) plus three potent antioxidants (beta-carotene, vitamin E, and vitamin C) that may help fight cancer and heart disease. “You’ll absorb more of these protective chemicals if you eat them with olive oil,” says Magee. “It’s high in healthy monounsaturated fats and slows digestion so you can soak up more of them.”



Oatmeal + Strawberries = A Healthier Heart
Oats contain two important phytochemicals called avenanthramides and phenolic acids. These compounds have been shown in research to work synergistically with vitamin C to reduce the harmful effects of “bad” LDL cholesterol and help prevent the plaque build-up that can lead to heart attacks


Cinnamon + Whole Grain Toast = Increased Energy and Speedier Slimming
Sprinkling on this spice may help keep your blood sugar at a healthier level, which prevents dips in your energy and spikes in your hunger level, says Sass. In a study published in the American Journal of Clinical Nutrition, cinnamon was found to slow the rate of stomach emptying after meals and reduce the rise in blood sugar after meals to negate more noshing later.


Garlic + Onions = Head to Toe Protection
These aromatic veggies both contain a number of organosulfur compounds, heart-healthy plant chemicals that help keep arteries flexible and free of plaque, says Magee. Some of these compounds have even been studied for their power to detoxify carcinogens (cancer-causing substances) in the body. Eating both at the same time means you’re “covering your bases” and boosting your chances of getting more of these healthful compounds, she says.

Quote of the day

A man that is famous for his explorations, speaks from the past about nature, its beauty, and how we can take advantage of the outdoors.


"Climb the mountains and get their good tidings. Nature's peace will flow into you as sunshine flows into trees. The winds will blow their own freshness into you, and the storms their energy, while cares will drop off like autumn leaves".

-John Muir-

Power and speed

Scott Schwab:
For those of you looking for a workout that will build powerful explosive muscles give this a try. These are weight baring lifts and will build muscle and speed quickly. The goal for many athletes is to build muscle that is powerful and there when you need it. For these types of athletes the key to success is to explode while you lift. The explosion mimics the explosiveness needed when game time hits.

Power Lunge
Get a curl bar with a good amount of weight and hoist it on your shoulders. The weight shouldn't be so heavy that you don't feel like you can move. Lunges are great without weight, so any extra weight really kicks things into gear. As you step forward to do your lunge make sure that you back is straight and your leg that you are stepping with is only about a foot to a foot and a half in front of you. The reason is for the explosion. If you extend to far you are minimizing the power to come back up. The key is that when you have hit the lowest point, explode upwards until you are at the starting position. Work each leg 10 times to complete 1 set and do 4 total sets.

Power Squat
Good form is more important than a lot of weight. Make sure that you choose weight that you can lift without buckling under the weight. The important thing is to explode as you get to the very lowest point. A good trick is to look at the ceiling when you are descending in your squat. It will force you to have a straight back. I would suggest lifting with a belt, because the last thing you need is a hurt back. If you can, get your butt as close to the floor as possible. As you explode exaggerate the explosion and even give a little hop or stand on your tip toes. Do 10 reps and 4 sets.

Sprint n Stop
The key to power is explosion. You really don't know how much you miss your speed until you cannot explode. Your power and ability to perform at higher levels is based on your muscles being able to react quickly. With this exercise get into ready position and explode into an immediate sprint. However, you are slowing down after about 10 steps. The idea is not to get to full speed, but to build that trigger response so that when you need it you have it. Ideally, find a distance between 50-100 yards and run the distance 4 times. If you have a shorter distance to work with, go the distance and then come back to count as 1 set. This exercise also promotes control of your body in motion.

Kangaroo
Jumping is an exercise that strengthens the entire body, and especially the legs. If you think about a jump in slow motion, there is a slight bend with feet planted on the ground. As you start to explode upwards, much of the power comes from your hamstrings and butt. There is a shift in power as the body is at its highest point vertical but not in the air, with the quads and the calves getting to work. That lift off is due to muscle that is built and made for explosion. The stronger those muscles the better the vertical. So for this exercise, you will want to pick a distance of 20 yards. It is called bounding, but essentially you are jumping from one step to the next. It is like running, but pretending that you must jump as high as possible to transition from one foot to the next. For the distance back, you will want to take a step forward and squat down and explode forward. Have your hands in the air and jump as far forward as possible. Use the distance and repeat both exercises a total of 4 times.

This exercise is also great to burn fat. Any time you are using major muscles you are releasing testosterone and burning more fat. This type of routine is equally as effective for people trying to lose weight. The key is just to use less weight and go as hard as you possibly can. As you go from the one exercise to the next you are getting your heart rate up and then keeping the heart rate elevated as you are going through the exercise will continue to burn fat even after you workout.

Living past mistakes

Scott Schwab:
There are many mistakes in life that one can make and many of us make them. The problem for many of us, is that we carry this weight with us throughout our life. I was at a seminar once listening to Brian Tracy. The man is amazing and has done so much good. He explained a scenario of a person that goes through life and finds a person that will listen to them and they unload their problems to any listener possible. This dead weight not only prevents our personal growth, but it effects our relationships, our health, and our peace of mind.
It is inevitable that mistakes will happen while we are here on this earth. The key is to make sure that we find closure and move forward. Easier said than done right? Well maybe. Anything in life, depends on the energy that we give a situation and our resolve to either move past and live a different life, or remember and carry the scar with us everywhere.
We have spoken about this mentality before and it is known by some as the victim mentality. Being victim minded is holding onto the past and allowing it to define our present and our future. Either way, we are not moving forward, and we are not living. To live free of mistakes may be impossible, but allowing mistakes to define us is possible. It is very common, but harmful to our health. The weight of mistakes causes stress, anxiety, and can often lead to a life full of regret.
The best way I know to overcome mistakes, is simply face them. Too often we allow or have other people deal with our mistakes and we lose the opportunity for growth. Often we try to avoid discomfort, but often times it is the discomfort that allows us to grow. Facing a mistake is challenging, but doable. Learning how to take responsibility allows us to eliminate the victim within; and the victim within is only trying to hold you back and make you fail. See you wont take risks when you have been hurt, or feel like you know the outcome. You will not engage in life when life has given you hard times. The victim mentality is as harmful as fear.
Keep your head up and move forward. Live past your mistakes. There is no personal gratification living your life in the box of comfort that we build for ourselves. That scenario will keep us from love, growth, and happiness. Take in the good and the bad, and realize that tomorrow is another day and you will master whatever the challenge.

There's Gold in them there HILLS!!

Chandi Schwab
I will be the first to admit that up until now I have avoided hills at all cost when possible. Sure I would tackle little hills here or there, and when we went to visit my in-laws in AZ it was easier to breath so the hills were more bareable, I just have always been so focused on speed I didn't want hills to slow me down. Well, I knew this in the back of my head but boy have I had the wrong attitude about it. Lately I have over heard people taliking about the benefits of running hills. Especially after running the marathon I know it would have helped me a ton if I would have applied it more to my training. This is not only a helpful tip for runers but anyone! Running or walking hills is so beneficial. Don't be shy..find a hill near you and tackle it!Push yourself hard, it is so fulfilling! Here is why...

You'll build strength
Running inclines, either on a hill outdoors or on a treadmill, is a form of resistance training that builds up the muscles in your calves, quads, hamstrings, and glutes. Hill running strengthens those areas more than running on flat ground. You'll also strengthen your hip flexors and Achilles tendons.

You'll get faster
The muscles you'll use to run up hills are the same ones used for sprinting, so the strength you build will improve your speed.

You won't get bored
If you're used to running on mostly flat courses, adding hills to your routines can help prevent boredom.

You'll reduce your risk of injuries
As you strengthen your leg muscles through hill running, you considerably reduce the risk of suffering from running-related injuries.

You'll strengthen your upper body.
Uphill running forces you to drive your arms harder than you do when running on flat ground, so you'll improve your upper body strength.

You'll build confidence
The more you run hills, the less intimidating they'll seem when you encounter them on a race course. Your improved strength and technique on the hills will definitely give you a confidence boost when you're racing.