Quote of the day

Scott Schwab:
Today's quote comes from a book that I have been reading and one that I believe everyone who has ever thought they were an underdog should read. Never have I seen or read of a person who was more down and out. Larry H Miller is fantastic and the book was well put together. He was a man that went from nothing to having a fortune. He provided so much industry and many jobs for others. He is a great economic example of an innovator. He had a great philanthropic desire and helped many.

"Learn not to confuse the elements of motion and progress. Progress always requires motion, but motion isn't always progress."


Larry H. Miller

8 week challengers

Jessica Taylor:


Before:



After:





Goals:
Physical – I am 131 size 2 – 4 – Goal to 125 solid 2 – BMI – 23.2% - Goal - 20% - Cleanse with Colonics 5 / 17/ 2011 – Water cleanse – 5/26 for a full 24 hours.
Spiritual – Define Righteous and what it takes to be righteous woman– Study 6 events by Stephen Covey - http://www.goodreads.com/book/show/44673.Six_Events – one event per week –

Mental – Define winner – what will it take to be a winner in all areas of my life – work through BPU –

Personal – What happens when desire is healthy ? – Where does it come from? mind, heart, soul. Where does my desire lie ? Desire fuels energy, energy fuels actions, actions fuels priorities.


Physical – I am still where I was when I started. L I did do a cleanse. It is the darn peanut butter for a midnight snack. I have started to juice every day and feel great. It has been a week since Izak and I have made a goal that we will for the next month. I am looking forward to the next challenge !
Spiritual – I feel on my way to my personal goal
Mental – I feel a winner.
Personal – I feel that my desires are mind, heart and soul.

Scott Schwab:


Before:



After:



Goals:
1- Live free of judgements towards others.
2- Read the Qur'an to increase my knowledge and acceptance of others and self.
3- Be a better father and husband by spending quality time with my family.
4- Create multiple streams of income.
5- Be in the best shape of my life. This will require me getting to 180lbs and doing more cardio.
6-Facilitate change in my life by accepting not only my actions but the events that happen to me and avoid victim thinking

Well the challenge has been good in many respects and I came up short in others. As far as judging others, it is a goal that I have to avoid it at all costs. Some days I really did well and other days I was terrible. Overall, I do believe that I improved. The best indicator was how I started my day. If I woke up early and read and got my morning started I did much better in all areas of my life, I also had more energy and found my days were much more enjoyable.
I began reading the Qur'an and was doing well and then I lost the drive. Towards the end of the challenge I really hit it hard, but I noticed my reading was not as focused and I missed things. I did get very close to finishing, but I will continue until I am done. It is a good book and opened my mind to a different set of beliefs and I gained more respect for others beliefs.
I feel like becoming a better father and husband is like not judging. Some days you can be a super star and others fall flat on your face. We have had a fun summer and if I have learned one thing, being home is best. I did create multiple streams of income, but they are not streaming yet. It is barely starting to rain, so hopefully the defined river beds will collect the water. I am accepting life as it comes to me and as I go and get what I choose. I do slide into the victim mentality at times, but I am recognizing it and able to turn my focus elsewhere. Life is a challenge, but it is a good challenge. I want to continue to find ways to improve daily and that is my goal.
My weight has not changed in my favor. I am 189 and I seem to just hover around the 190 range. This is important to me and I will keep working on it. I believe that I will have to change the way I lift and exercise for me to get to 180. I really enjoy lifting weights, but I would also like to be at 180. For that to happen I would need to be more dedicated in my portion, food choice, and frequency as well.


Results:

8 week challengers

Stephanie Crandall:


Before:



After:




Goals:
Eat 2 fruits a day (this is actually hard for me!)
Read 2 books, one being "the proper care and feeding of husbands." =)
Drop a size (from 4 to 2) by eating 1300 cals a day
Get to 17% body fat
Teach Carter to say prayers and read him at least a book a day
Don't get on Internet or turn on TV til I've read scriptures


This challenge was a lot more successful for me!
What made me the happiest was getting to 16% body fat! I don't feel like I look all that different, and I weigh just a few pounds less, but I've worked hard and saw good changes in body composition.
I did a lot better at eating more fruits, and ate healthier all around. (Not 1300 cals but enough to make a difference). I'm almost into my "skinny 2 jeans"- by the time summer ends ands it cools off and it makes sense to wear pants again, I'll be there!
I did read 2 books, loved them.
I read more to my son, not as consistently as I'd like, but we're getting there.
And I was very poor at reading my scriptures before getting on the Internet. I am too addicted to this stupid Internet!! Working on that..

Aaron Crandall:



Before:


After:



Goals:
-I really want to get my abs to show and lose more body fat. I want to be the leanest I have ever been.

-Get to 8% body fat

-Leave my phone and work alone and have an hour with my wife every night for conversation and spiritual time

-Get my alarm team selling an average of at least 20 a day.

-Read the art of closing. And how to win friends and influence people. Become a 4 star sales rep in our competition



This challenge has been tough to accomplish all my goals. I do feel that I have learned some things though.
I have not had my body fat tested since before I left for the summer. Last time I checked in April I was around 10 percent. I feel I'm probably pretty similar to that now and can't wait to get tested again when the summer is over and I get home from selling. My goal was to get to 8 percent but I do not get as much workout time in during the summer selling season as I want so I don't think I got there quite yet. I will add some more cardio back into my routine when I get back and I hope that will help lean me out a little more. I want to start the insanity workout or p90x. I still need to get my abs showing more but I think I need to lean out more to achieve that. I learn several different workout exercises and styles this summer as I want always able to get to the real gym. I read 1 of the 2 books I was trying to get through. Our team has been doing decent this summer but have not achieved a 20+ consistency everyday. I am doing better putting my phone away during family time and spending more quality time with Steph. Overall it was a good challenge but I really want to excel at the next one

8 week challengers

Chandi Schwab

Before


After



Goals:
1- Scott and I are doing "The Best shape in our life" this challenge, which for me is getting back on track with my eating.During marathon training I didn't do as well.this includes only water and fruit and veggies past 7:00p.m. and desserts only at get togethers, parties, and Sundays:0)(My rear still needs a lift so more squatting and butt exercises.
2- Swimming at least 1/2 mile twice a week
3- Spin class at least once a week (never taken a class at Golds, I am trying to branch out)
4- Complete marathon recovery training and start new training schedule
5- Get kids on a Summer schedule including going to the library once a week, and getting them swim lessons, More active play with them.More proactive at positive discipline
6- Continue with 1/2 hour personal study time each day.



As far as keeping with my goals I didn't follow them as closely as I would have liked.Yes, summer is crazy and that doesn't help. I think I need to have them visually in front of me to keep them on my mind.
1. Best shape of my life? That's debatable.I have been focusing on lifting more since the marathon. I did the recovery training and still run, but I actually have lifted more this time.I weigh about 5 lbs more and can't decide how much of that is muscle VS not being as lean because I am not running as many miles.I feel great though!It has been fun to mix it up and try new things.
2. I did a lot of swimming in the beginning but the pool got so crowded when i went there wasn't ever room.I really want to get swimming more when I can, it is so good.
3. Love the spin class I have been taking, it is called cycle tone and it is mixed with free weights.The teacher is so full of life and makes it fun!
4. Completed marathon training and even ran a half on the 4th of July.I will always love running:)
5. This one is probably one of the most important and I completely was a slacker.We didn't go to the library once, we have been active though and I got them workbooks that we have been working on almost every day.
6. My personal study has gone pretty well also.I made a rule for myself to get it done before I work out, this has helped a lot but I am still not %100. Always a work in progress:)

Please decide now, and join our next 8 week challenge. Be thinking of your goals and what you want to accomplish.


Frank Morales:

Before:



After:






Goals:
-Lose 25 lbs
-drop 10% BMI
-Healthier eating habits
-Restrengthen old military injuries
-support wife with her diet goal




First and foremost as an 80% disabled Combat Veteran, I am just excited that I have been able to reach some physical milestones that my injuries were preventing me from reaching. Although I did not lose the weight and BMI that I wanted, I am a lot stronger then I was 8 weeks ago. Both my wife and I have made changes to our diets. We cut down our portion sizes and often share meals at times. Supporting each others diet routines keeps us motivated.

Having a battle buddy in the gym, (Aaron Crandall) keeps me motivated and pushes me harder every day. It definitely helps out when he is smaller then you and lifts just as much..(punk!). OK time to switch it up a little and do more cardio...Thanks 8 Week Program.....

You've never lived until you've almost died...
for those who fight for it...... life has a flavor
the protected will never know........


http://militarytimes.com/citations-medals-awards/recipient.php?recipientid=3888FRANCISCO MORALES

(RET) MASTER SERGEANT
US ARMY
INFANTRY

Words of wisdom from someone who knows

Scott Schwab:
Last day of the challenge, lets make it a good one. Challengers, send your information. After pick and how you did with your goals. Here is a list of 45 things that this 90 year old women came up with to help the rest of us learn and live.


Regina Brett:

"To celebrate growing older, I once wrote the 45 lessons life taught me. It is the most requested column I've ever written."

My odometer rolled over to 90 in August, so here is the column once more"

1. Life isn't fair, but it's still good.
2. When in doubt, just take the next small step.
3. Life is too short to waste time hating anyone.
4. Your job won't take care of you when you are sick. Your friends and parents will. Stay in touch.
5. Pay off your credit cards every month.

6. You don't have to win every argument. Agree to disagree.
7. Cry with someone. It's more healing than crying alone.
8. It's OK to get angry with God. He can take it.
9. Save for retirement starting with your first paycheck.
10. When it comes to chocolate, resistance is futile.

11. Make peace with your past so it won't screw up the present.
12. It's OK to let your children see you cry.
13. Don't compare your life to others. You have no idea what their journey is all about.
14. If a relationship has to be a secret, you shouldn't be in it.
15. Everything can change in the blink of an eye. But don't worry; God never blinks.

16. Take a deep breath. It calms the mind.
17. Get rid of anything that isn't useful, beautiful or joyful.
18. Whatever doesn't kill you really does make you stronger.
19. It's never too late to have a happy childhood. But the second one is up to you and no one else.
20. When it comes to going after what you love in life, don't take no for an answer.

21. Burn the candles, use the nice sheets, wear the fancy lingerie. Don't save it for a special occasion. Today is special.
22. Over prepare, then go with the flow.
23. Be eccentric now. Don't wait for old age to wear purple.
24. The most important organ is the brain.
25. No one is in charge of your happiness but you.

26. Frame every so-called disaster with these words 'In five years, will this matter?'
27. Always choose life.
28. Forgive everyone and everything.
29. Don't worry about what other people say about you - it doesn't matter.
30. Time heals almost everything. Give time time.

31. However good or bad a situation is, it will change.
32. Don't take yourself so seriously. No one else does.
33. Believe in miracles.
34. God loves you because of who God is, not because of anything you did or didn't do.
35. Don't audit life. Show up and make the most of it now.

36. Growing old beats the alternative -- dying young.
37. Your children get only one childhood.
38. All that truly matters in the end is that you loved.
39. Get outside every day. Miracles are waiting everywhere.
40. If we all threw our problems in a pile and saw everyone else's, we'd grab ours back.

41. Envy is a waste of time. You already have all you need.
42. The best is yet to come...
43. No matter how you feel, get up, dress up and show up.
44. Yield.
45. Life isn't tied with a bow, but it's still a gift.

Quote of the day

Scott Schwab:
Our quote for the day comes with many versions and many authors. However, the general message is the same. I believe the "no end" spoken of is actually synergy which is most powerful in group settings. Let me know what the quote means to you.





"There is no end to what you can accomplish if (or when) you don't care who gets the credit."

-Florence Luscomb-

Guest Post

Brand Sloan:
My whole life I have pretty much been over weight. Ever since my family got our first Nintendo I have been a big guy. Then I served a mission and without a whole lot of effort I was able to lose a lot of weight while in Alaska... I was "in-shape" for about 2 full years until I met and married Diedre. She ended up getting pregnant and with her cravings I decided to eat as if I were eating for two as well. That first pregnancy Diedre and I each gained 60 lbs. Unfortunately for me she lost about 35 lbs instantly on the 7th of July 2008, and I was stuck up near 300 lbs. In my mind I just got complacent and even though I knew I was fat Diedre always told me that she thought I wasn't and that I was sexy. So I got no motivation from myself or my spouse. Here I just want to point out that encouraging your spouse to be fit,exercise, and not have 3 helpings at every meal is not selfish and should not be construed as malicious. Diedre and I over the last 6 months have really realized that a marriage is all about helping each other become better people, and telling them that they are "PERFECT just the way they are" is unproductive and quite frankly lying!!

So 6 months ago Diedre came across this blog at mixersnutrition.blogspot.com and we decided to give it a chance. I had a goal of losing 35 lbs in the first 8 weeks and over the course of the next year to get back to my wedding day weight of 220 lbs. I started my weight loss journey at 306 lbs (the biggest I have ever been in my life). The most important changes that I feel that I made in my life was that of my diet. I decided to rather than focus on one specific "main stream diet" to lose weight by simply counting calories that I ate and burned on a daily basis. I limited myself to 1400 calories over the course of each day. For me consistency was crucial to my success. So I began each day with a bowl of red berries special K cereal, a piece of fruit between breakfast and lunch, a 300 calorie "lean gourmet" for lunch, and about 700 calories (about one helping) of whatever Diedre happened to make for dinner that night. Other huge changes that we made was cutting out most red meats and replacing them with ground turkey, implementing vegetables into every meal that we made (excluding breakfast) and cutting out desserts entirely. As far as exercise is concerned we made goals of going on walks around the block as after dinner family activities, we all bought running shoes for Christmas last year to help with this, we would do lifts, push-ups, sit-ups, and danced while we listened to music at night or even while watching "The Biggest Loser" on Tuesday nights!!!

After two "8 Week Challenges" Diedre ended up losing about 12 lbs. (However now she is pregnant with our third and is now gaining healthy weight rather than losing:) And I lost a total of 58 lbs. So much of my success is owed to the Schwabs... for the last 4 years I have known I was over weight and needed to change something, but the answer was always, "tomorrow"!!! Thanks to mixers nutrition and the encouragement that they give on their site I have chosen now to get healthy. It is so much fun being able to run around with my two sons and not feel trapped by my own body. Thanks again mixers nutrition and keep up the good work...

Ripple effects

Scott Schwab:
Lifes choices and decisions always have effects. Some decisions have less ripples and other decisions are more lasting. With health and fitness specifically, I have noticed that many times my decisions to eat poorly often lead to progressively worse decisions. Additionally I have noticed that feeling of sickness from the day before carry on into the following day. I know that all of us have felt this way and so I did a little research into the reasons why.
Research has shown that eating is very much an emotional connection for people. Additionally, it should be pointed out that our brain is the message center for our bodies. Especially the trigger in the mind that tells a person that they are full and the relation of how they feel. We must consider the mental as it flows into the physical. Health is much more involved than simply the physical.
The ripple effect exists in everything we do. Eat healthy and see how it effects the way you feel and even the amount that you eat. Interestingly enough, as we eat better, we will eat less and the ripple effect carries through to our actions and desires. Living a healthy life, however, is more about lifestyle and less about a time frame. It takes time and requires discipline. It is not impossible, but realize that it represents a challenge. With so much information out there in relation to unhealthy eating, we owe it to ourselves to research and implement the strategies that will bring success and fulfillment.
The link above has some great points and if you get a chance read through the article. More than anything I hope the information drives you to a renewed desire to keep living healthy and avoid the harmful ripples and learn how to have long lasting healthy ripples that pass down to family, friends, and our future.

Best Booty Boosters

Chandi Schwab
These are awesome!Even picking a few of these a day will work wonders. Give them all a try!

Booty Boost #1: Knee Lift & Lunge
Start by standing with your feet shoulder-width apart, your chest lifted, shoulders back, abs tight, left hand on your hip and right hand on the back of a chair. Begin by lifting your right knee up to a 90-degree angle. Hold this pose for 2 counts then bring your leg down and touch your toes on the ground, 2 to 3 feet behind you. Lower your right knee towards the floor until both knees are bent at 90-degree angles. Push off your right foot and return directly to the knee-lifted position. Repeat 8 times and switch sides.

Booty Boost #2: Duke-or-Duchess Curtsy
Start by standing with your heels together, your toes pointed out to the sides, chest lifted, shoulders back, abs tight and hands on your hips. In a single fluid movement, cross your right leg behind your left leg and place your right toes on the ground, about 2 feet passed your left foot. Make sure that both knees are facing forward. Keeping your body upright, curtsy by bending both knees until your right knee touches the floor. Push off your right foot and return to the starting position. Repeat 8 times and switch sides.

Booty Boost #3: Reverse Lunge & Raise
Start by standing with your feet shoulder-width apart, chest lifted, shoulders back, abs tight, left hand on your hip, right hand holding the back of a chair. Begin by lifting your right knee up so it’s bent at a 90-degree angle. Bring your right leg down and touch your right toes to the ground 2 feet behind you. Lower your right knee until both knees are at 90-degree angles (make sure your left knee is directly over your left heel). Use your right leg to push up to standing. Drag your right toes along the floor until they are about a foot behind your left heel. Bend your left knee slightly, shift the weight onto your left foot, hinge your torso forward and swing your right leg (fully extended) behind you. There should be a straight line from your head to your right toes, your torso and leg should be parallel to the floor. Without letting your right foot touch the ground, swing your right leg forward and bring yourself back to upright, knee-lifted position. Repeat 8 times and switch sides.

Booty Boost #4: Skater’s Lunge
Start standing with your feet together, toes pointing forward, chest lifted, shoulders back, abs tight, arms extended with hands clasped directly in front of your chest. Step your right leg 2 feet off to the right and bend your right knee until it is at a 90-degree angle. Lunge into it as you keep your left leg straight. Make sure your toes and torso are facing forward -- your torso will naturally tilt forward about 45 degrees. Push off your right foot to return to a standing position, pulling your right foot slowly back to meet the left without letting it actually touch the floor. Go immediately into the next repetition. Repeat 8 times and switch sides.

Booty Boost #5: Running Goddess
Start by standing with your feet together, toes pointing forward, chest lifted, shoulders back, abs tight, arms at your sides. Lift your right knee up to a 90-degree angle. Soften your standing left leg. Position your arms in a running stance: Left arm bent in front of you, right arm bent behind you, hands in loose fists. In one move, balancing on your left leg, bend your torso forward about 45 degrees, swing your right leg back (keeping it bent and without letting it touch the floor) and switch arm positions (right arm forward, left arm back). Swing leg and arms back through to the starting front position. (Note: You are essentially running in place with your left foot planted.) Repeat 8 times and then switch sides.

Booty Boost #6: NY Booty Lift
Start by standing with your feet together, toes pointing forward, chest lifted, shoulders back, your abs tight, arms at your sides, a 5 to 8 pound dumbbell in each hand with your palms facing in. Step your left foot about 3 feet back. Then, keeping your back upright, left leg straight and balancing your weight on the ball of your back foot, bend your right knee and sit down on your hips until your right thigh is parallel to the floor. (Step the left leg further back if your right knee is passed your right toes). Tilt your torso forward about 45 degrees and bring the dumbbells down either side of your right shin. Keeping your back straight and left leg extended, press into your right leg until you are back in upright position (legs should still be in an upside-down "V" shape). Slide your left foot forward to meet your right foot. Repeat 8 times and then switch sides.

Booty Boost #7: Free Standing Swing & Raise
Start by standing with your feet shoulder-width apart, chest lifted, abs tight, arms extended at chest level, hands holding a broomstick/body bar with your palms facing down. In one swoop, lift your right knee up until it’s in a 90-degree angle and press the bar straight up overhead. In another swoop, bring bar down to your chest, lean forward, extend your right leg behind you and push the bar straight out in front of you. Your torso and right leg should be parallel to the floor. Pull the bar back in toward your chest, lower your leg without letting it touching the floor and immediately swing knee back up to your chest while pressing the bar up overhead for your next repetition. Repeat 8 times and then switch sides.


Booty Boost #8: Lift It, Love it
Holding a 3 to 5 pound medicine ball or dumbbell with both hands, keeping your abs tight, stand on your right foot, bring your left knee up to a 90-degree angle and fully extend your arms overhead. Remember to press your shoulders down. Step your left foot 3 feet out to your left side and lunge into that foot until your knee is at a 90-degree angle. Bring the ball/dumbbell down to the front of the left foot and immediately press off the foot to return to the knee-up/arms-overhead position. In a single movement, immediately bring your left leg down, crossing it behind your right leg, toes landing on the ground 2 feet behind your right leg. Make sure that both of your knees are facing forward. Keeping your body upright, slowly lower your left knee towards the floor while bringing the ball/dumbbell down and across the front of your body, toward your back foot. Immediately push off your left foot to return to knee-up/arms-overhead position. Repeat 8 times and then switch sides.

Booty Boost #9: Heel Click Plie
Start by standing with your chest lifted, shoulders back, abs tight, feet 2 feet wider than your hips, toes turned out 45 degrees, arms extended before you, hands clasped. Slowly lower into a turned-out squat position by bending your knees to 90-degree angles. Make sure you are standing wide enough so that your knees don’t stick out beyond your toes. Without hesitation, spring up into the air, extending your legs and pulling them together to click your heels before opening them wide again to land in starting position. Be sure to land with soft knees (slightly bent) to prevent from putting too much pressure on them. As soon as your heels touch the ground, start the next repetition by lowering back down into the squat. Repeat 8 times.

Booty Boost #10: Flip, Squat & Press
Start by standing with your chest lifted, shoulders back, abs tight, feet shoulder-width apart, hands holding 3-pound dumbbells (or body bar) at your thighs, your palms facing down. Keeping your body upright and your back straight, inhale and bring the dumbbells up to your collarbone, as you bend your knees and sit back on your hips until your thighs are parallel to the floor (don’t go deeper than 90 degrees). Make sure your knees stay behind your toes and your weight is predominately in your heels. Pushing into your heels, straighten your legs while exhaling and press the dumbbells up until arms are fully extended overhead. Keeping your arms straight, lower the dumbbells back down to starting position and immediately begin next repetition. Repeat 8 times.
(villagehealth.com)

Batteling self image

Scott Schwab:

How is our life effected by the clothes we wear?

Self image is like self confidence. Those who have it, aren't as concerned with what they wear and will acccept the simple facts of who they are. Much like confidence, our dress effects everything from how people perceive us, to our supposed motives, and even our personalities. Have you ever said or heard this statement; "I cant go out, I have nothing to wear." You and I both know full well that there is a closet somewhere that is chucked full of clothes yearning to be worn. Usually the next statements are "yeah but nothing fits, or nothing looks good, or my clothes are all old."
If this is the case there are certain things that are a quick fix and some that may be a little more deep seated. We all have clothes, well except our group of readers down in Colorado who live in the nudist colony but I digress. However, the clothes we choose to wear represent who we are and often times the way we view ourselves in reference to the world around us. Clothing can show what types of friends we have, magazines we read, and tv shows we watch. We are a walking representation of the things we see and choose to internalize.

How does this effect our exercise?

Most people dress with the intentions of looking good or feeling comfortable. This is why companies make millions of dollars, based on us being walking billboards for their brand. Some may think this only applies to the clothes we wear outside of the gym. However, never is image more important than when you are getting ready to go and get your sweat on. It seems like at times, people spend hours getting ready for the gym and never even exercise. Others wear the baggiest clothing they can find and head for the gym, and yet others live in their gym clothes and should definitely have set times that the gym clothes must be taken off.
In short, you need to be comfortable and practical. You may not get the best workout if skin is hanging out everywhere. Equally challenging are the baggy clothes that every time you look in the mirror the word frumpy comes to mind. You do not need to dress up for everyone else, but dress up for yourself. You will have a better workout if you are comfortable and practical. Dress with the purpose of being happy and desiring to look good. Our goals of working out often revolve around looking good and staying fit. Its like new shoes. Wearing new shoes actually will make you run faster and jump higher! I once watched this documentary where this was proven by a boy in a sandlot with a Babe Ruth baseball that ran away from a big dog.

Conclusion:

Whether we like it or not, our dress represents our confidence level and the world we subscribe to. In reference to exercise, we need to dress in a way that we desire to workout and we are comfortable with the activity. We will have more effective workouts and achieve better results based on a mental shift in energy towards the obtainment of goals. We will always have better results with things when we dress according to the activity that we are doing. It is also helpful when wearing the clothes that make us feel happy and comfortable. When we look good, we feel good! When we feel good we play good! When we play good we win and when we win we are a success!

The link above is an article that talks about self confidence in relation to our dress.

The good with the bad

Scott Schwab:
This is the last week of the summer body 8 week challenge. How did we do, what have we learned, and how far have we come. As this 8 week challenge comes to an end, now is the time to reflect. Our reflection should not turn to criticism. Most of the people I know, struggle before they succeed. I am not where I would like to be and based on my weight, I would need to lose about 13 pounds by Sunday to meet my goal.
However, with the unfortunate news of not meeting my own goal, I know that I am happy, I am healthy, and there are better days ahead. I look in the mirror and I see a person trying and a person who gets to enjoy life. I would have a hard time if I was not able to enjoy the occasional cookie or brownie. Such is life, if we cannot enjoy the occasional goodie, the goods of life will only come occasionally.
Excuses are not the direction to go at this point, but a resolve to do better and find more ways to enjoy life within the parameters that you set. I would imagine that we are better now, than we were 1 year ago. I would also imagine with summer upon us, there are many things that we have been able to enjoy. I know I have and I hope you have too. As we have always said, our goal is to continuously improve. If you are doing that, you are a winner in our book.
We would like to announce some exciting news. We will open our first location in Glendale Arizona on August 1st. We will be located in a gym that will be opening its doors as well. Ultimate Fitness, is the name and I would suggest anyone that is looking for a phenomenal gym experience to check it out. We will have a full smoothie bar and we will provide all supplements. Additionally we are scheduled to open two other locations in November and December.
We appreciate all the support that we have received. This is another step in the progress towards what are dream is. We have always wanted to provide good information and good products. If you are ever down in the Arizona area, please stop by. Tell your friends and tell your family. I promise that you will love our smoothies. We plan to continue to grow into multiple states and locations. We have now had over 30,000 visitors to the blog and we feel so blessed to have great friends, family, and readers.
We hope that you continue to have goals and push yourself as we plan to do the same. The blog will get better and the information will be delivered more consistently. We apologize for the lack of posting at time, we have not mastered the perfect time to write and if you don't schedule it, it usually does not get done.
So here is to the next chapter in the Mixers Nutrition book. We have plans that will continue to surprise and hopefully captivate a larger audience, while taking care of our readers and customers.

Cheers

Quote of the day

Scott Schwab:
Would you like to delegate better? Would you like to have more things accomplished at the hands of those around you? In reference to education and specifically our health routines, think about this. I love this proverb because it has application in so many things. From Business Management to the management of your children. Remember this proverb, the next time that you are wanting a person to accomplish something you would like to have get done, do it with them. Tell them, show them, and do the task with them.



I hear and I forget
I see and I remember
I do and I understand

-Chinese Proverb-

Workout like Thor

Scott Schwab:
If any of you have seen the new Marvel flick you will know what the title means. Physically the man looks like he has no fat on his body and that he is ripped out of his mind. Much like the popular 300 workout wait a couple of weeks and the Thor workout will be the newest thing. I am going to try and guess the type of workout he did and see how close it is. Regardless it should be a great workout and I recommend everyone looking to sculpt try the workout.

Pull-ups
With lat muscles like he has you can bet he was doing a ton of pull ups. If your needing something to switch up the old pull up, clinch a 10 lb dumbbell between your feet and feel how the lift changes. Another suggestion is to take a weight lifting belt and add a weight to the chain provided at the front. Finally try the pull up with legs held out in front of you at a 90 degree angle. That will incorporate the abs and oblique muscles real nicely.

Bench Press
With pecks like that, he was really working his pecks heavy and often. Take your bench to new levels by trying different hand positions on the bar. Each place on the bar will give slightly a new feel to the lift. You may also want to try bringing your knees to your chest and seeing the focus it brings to your core. Remember it is all about the core. The more exercises that you do that will incorporate your core the better your whole body will respond.

Curls
If you carry around a hammer like that, you are bound to build your biceps and forearms. The best way to do a curl is slowly and allow the muscles to respond to the resistance and truly get the arms isolated. Many times people grab heavy weight and you see them bending their back and heaving. The more you can stay stationary the better. Movement within a lift can actually promote weakness and injury. Stay as solid as a soldier and remember good posture is more important than high weight. For a trick to increase the difficulty play with the stance and how far you keep your feet apart. Also try a little balance training and stand on one leg. Remember, slow and steady wins the race.

Squats
Full body workouts like squats strengthen the body in incredible ways. The way this is accomplished is the releasing of testosterone. Ladies don't worry you will not grow a beard. You will however tighten up your backside and strengthen your entire body. If done correctly you will notice better posture, overall balance, and strength. Working the body in this way will also help eliminate plateaus and evenly distribute muscle for a leaner look. Even if you do it with little to no weight do it. Your body will thank you. Remember to have good form with your back straight and slowly go down and explode into the starting position.

Crunches
Six pack abs take a lot of work. The diet is probably the most important element to having a firm and flat stomach. I know that a lot of people don't like crunches because it hurts their back. However, try using a ball to lessen the strain on your back. Also consider the thought by many prominent trainers, "weak abs means weak back and a weak back promotes weak abs." I know it hurts but most things that eventually are worth it do hurt. Know your threshold for pain. I am not saying to go out and pull your back out, but simply push yourself further than you would like to.

With all things in life, can't does not exist in the mind of a believer and achiever. Be the achiever and say goodbye to the doubter and also the hater and the victim. You are the sum total of your thoughts, the average of the people you choose to surround yourself with, and most importantly the person you think about most often. Believe it or not, you are in control and the only person who says stop or no or cant is ourselves. Make the decision to be something great and stop worrying so much about what you can't control or the natural negatives in life. Be positive and make the biggest decision that will effect your life. "You are exactly who you want to be."

10 seriosly cheap SUPERFOODS

Kale
Few foods can hold a candle to this leafy green. Kale is full of vitamins, minerals and health-enhancing antioxidants. Indeed, kale's filling fiber, bone-building calcium and heart-healthy omega-3 fatty acids have been shown to help support the body’s natural detox system, getting rid of harmful compounds that are thought to cause cancer, heart disease and other serious ills. And what a bargain it is too, at just about 60 cents a cup. Plus, kale is easy to prepare. Simply remove the center ribs of its leaves, then slice it into thin ribbons. Add this healthful pick to soups and stews in the last 20 minutes of cooking, or sauté it with a splash of olive oil for a delicious side dish.

Sweet Potatoes
Eating this brilliant vegetable is like giving your body a beauty treatment, thanks to its high concentration of beta carotene (the healthful antioxidant that gives this spud its orange hue). Beta carotene, which has been shown to help every cell in the body stay healthy, also happens to be a skin-targeted nutrient. Studies have shown it neutralizes wrinkle and sun spot-spurring damage from the sun and helps generate new, healthy glowing skin cells. Sweet potatoes are also packed with a slew of figure-friendly fiber and energizing B-vitamins -- all for just 43 cents a serving. Bake them whole or mash them with a bit of milk.

Dried Cranberries
Who needs expensive, over-hyped, tropical fruit when you can get serious healing power from a home-grown variety for a fraction of the price? Dried cranberries rank among the highest antioxidant contents of any fruit, which means they may help reduce cancer and heart disease risk. Plus, they contain unique compounds that help prevent urinary tract and other pesky infections. What’s more, far from making a dent in your wallet, dried cranberries cost mere pocket change -- just 50 cents a cup. Toss them into salads, bake them into muffins or toss them into your morning cereal.

Low-Fat Milk
Moo juice is so common that we tend to overlook its power and value. Here’s a friendly reminder: One 8-ounce glass of milk is chock-full of 9 essential nutrients, many of which most of us fall short, including bone-building calcium, heart-healthy potassium, and vitamin D. All for about a quarter a glass! Besides drinking milk straight-up, nice and cold, you can use it for lattes, in smoothies and in hot cocoa. Put it in your morning cereal or use it for puddings. Be sure to buy non-fat or 1 percent low-fat products to reap its potent health power for the fewest calories.

Pinto Beans
Don’t be fooled by their small size, pinto beans pack a huge nutritional punch. They are loaded with figure-friendly protein, filling fiber, energizing B vitamins and heart-helping antioxidants. In fact, pinto beans take the budget super-food prize because they have one of the highest antioxidant counts of all beans and cost the least, a mere 13 cents a cup. Add pinto beans to your favorite chili recipe or mash them with some chicken broth, sautéed onion and garlic for a creamy side dish. The pinto possibilities are endless.

Whole Eggs
At only 70 calories and 20 cents each, eggs are one of the best nutritional bargains around. They are protein packed and a top dietary source of choline, an essential vitamin that has been shown to promote brain health. They are also loaded with lutein and zeaxanthin, potent antioxidants which have been shown to enhance eye health. Note: Most of the vitamin and minerals in eggs are stored in its yolks so if you only spoon up their whites you’ll miss out. Just stick to no more than seven whole eggs a week (to keep your cholesterol in check) and strive to eat them boiled or poached instead of fried. One simple way to squeeze them in: Hard boil a few eggs at the start of the week so you have them on hand for a quick and healthy snack.

Oatmeal
There’s an array of costly grains with super-food status in today’s markets, but there’s one inexpensive health hero you most likely already have in your cupboard -- oatmeal. Simple rolled oats are packed with essential minerals like immune-boosting zinc, magnesium and iron as well as chock-full of protective antioxidants called flavanoids that have been shown to reduce disease-causing inflammation in the body. But their real star power comes from their fiber. Oats are one of the top sources of soluble-fiber, the kind that can help sweep cholesterol out of the body and help keep blood sugar from rising too quickly. Buy plain oatmeal and gussy it up yourself for breakfast with fruit or simply sub in oats instead of breadcrumbs in your favorite meatloaf or meatball recipe.


Canned Salmon
Good news: You can have all the benefits of wild salmon at a fraction of the cost by buying canned salmon. Fresh or canned, experts say a 4-ounce portion of salmon provides a day’s worth of omega-3 fatty acids, the beneficial fat that has been shown to reduce inflammation in the body and thereby reduce the risk of heart disease and cancer. This food also provides the daily value for vitamin D, while supplying other important minerals. Both fresh wild and canned salmon are also low in contaminants such as mercury and PCBs. Use canned salmon just as you would use canned tuna: Flake it into your summer pasta salad or mix it with a touch of mayo, mustard, lemon juice, chopped onion and celery and serve it on a sandwich.

Mango
Just one cup of this luscious fruit gives you 80 percent of the daily value for immune-boosting vitamin C, 25 percent of vitamin A (in its antioxidant form, beta-carotene), 7 percent potassium and 3 grams of filling fiber, not to mention all the healing power you get from its wealth of phenols, plant compounds that have potent antioxidant activity. You get this huge health bang all for just 110 calories and about 50 cents. To properly prep a mango, first slice a bit off its bottom so the fruit stands upright on your cutting board. Then, cut straight down along both sides of the pit to remove the fruit. Afterwards, just peel and cut into slices or chunks. Two other suggestions: Try blending mango with a carton of yogurt, a handful of ice and a touch of honey for a tasty smoothie or serving it as a salad sliced with avocado and red onion with a squeeze of lime.


Zucchini
What it's got: A member of the squash family, zucchini contains generous amounts of the antioxidants lutein and zeaxanthin.
Why it's super: Lutein and zeaxanthin actually accumulate in the eye. Shortages of these carotenoids have been associated with a gradual loss of vision as people age and can boost the risk of developing age-related macular degeneration, the leading cause of vision loss in people over age 55.
Other super sources of lutein and zeaxanthin: Egg yolk, yellow corn, orange bell peppers, orange juice and other kinds of squash.
Tip: For a vision-healthy salad, toss chopped zucchini, corn kernels, chopped tomato and fresh basil with a splash of olive oil and some cider vinegar.

Sleep recovery

Scott Schwab:
There are few things in health more important than your sleep. What do you do when you are in a pattern of not sleeping well or you keep staying up late? How often do you go through the day without the needed energy to complete the tasks at hand? I want to dedicate this post to all of us who have battled sleep deprivation and lack of energy due to lack of sleep. The link below will take you to the article.

Facts:
First things first, we must understand the basics about sleep deprivation before we set out to resolve the problem. Findings support what other scientists have discovered in recent experimental studies in humans. Chronic partial sleep loss of even two to three hours per night was found to have detrimental effects on the body, leading to impairments in cognitive performance, as well as cardiovascular, immune and endocrine functions. Sleep-restricted people also reported not feeling sleepy even though their performance on tasks declined. Repeated partial sleep restriction in humans has been linked to metabolic dysfunction and cardiovascular disease.
Turek and his team propose that this change in the sleep regulatory system is reflective of an allostatic response. In the short term, allostatic responses are adaptive, but when sustained on a chronic basis, such as in their study, an allostatic load will develop and lead to negative health outcomes. The allostatic load resulting from the accumulating sleep debt loops back to the sleep regulatory system itself and alters it.

Conclusion:
The more we make the habit of not sleeping, the more our bodies will adjust to that type of schedule. The best way to counter the effects of lack of sleep are to slowly reverse the effects by sleeping a good schedule from night until morning and then incorporating a brief nap or two for about 30 minutes so that your body gets back on a moderate schedulenfor sleep. The more you follow the schedule the easier it will be for your body to get back to the sleep that you were used to getting before the interruption in your pattern. It is not necessary to try and sleep all day to make up for the lost sleep, because it won't do the job. However, a good nights sleep followed by a couple of short naps will reenergize your body and help your mind perform at the level that you are used to.

Quote of the day

Scott Schwab:
At times this quote may not seem true, but I believe this life was meant to spend with companionship. Family is something we are all apart of. Whether the human family or the family we know on this earth, we are apart of something. Pass the gratitude along to those whom you love.



"I don't care how poor a man is; if he has family he is rich."

-Dan Wilcox-

7 Step to Feel Fuller Longer

Chandi Schwab
A growling stomach can sidetrack your best diet intentions. You can soothe that savage hunger beast by eating foods that help you feel fuller longer, with fewer calories and more nutrition, too. That full and satisfied feeling you experience after a meal, is influenced by several factors. You can add feel-full strategies to your diet program and increase your chances for weight-loss success. Her are 7 steps to fuel your body and help you feel fuller longer.

Step 1
Incorporate a variety of fresh vegetables into each meal. Vegetables like broccoli, salad greens and zucchini are low in calories, so you can use them to add bulk to your meal.
Step 2
Eat snacks that contain a high water content. Foods like watermelon, cucumbers, oranges, and celery contain large amounts of water, which will help you feel full in between meals.

Step 3
Eat the right type of carbohydrates whole grains, like brown rice, whole-grain pasta and whole-wheat bread contain higher fiber, which will help you feel full. Refined carbohydrates, like white rice and white bread turn into sugar quickly in the body, making you feel hungry again in a short period of time.

Step 4
Pack each meal with lean protein. Lean proteins derived from animals include low-fat cheese, eggs, skinless chicken breast, skinless turkey breast, and fish. Proteins, however, do not have to mean animal products. Tofu, tempeh, beans and chickpeas are derived from vegetables and are also high in protein.

Step 5
Curb dessert and snack cravings with fresh fruit. Dried and canned fruit is more concentrated than fresh fruit, so there are more calories in a small amount. Eat fresh fruit, which is lower in calories, but has a high water content.

Step 6
Increase fiber intake. Eating foods high in fiber is a healthy way to feel full longer. Foods high in fiber take longer to digest, prevent absorption of some fat and reduce your risks of heart disease and diabetes as an added bonus. Women should aim for 21 to 25 g of fiber daily, and men should aim for 31 to 38 g. Split peas, lentils and beans are loaded with fiber.Choose high-fiber foods made from whole grains, such as oatmeal, whole-wheat spaghetti, barley, brown rice and high-fiber bran cereal. Fruits and vegetables are also good source of fiber.

Step 7
Eating foods that contain healthy fat satisfies hunger longer, such as the monounsaturated fats found in olive oil and whole olives, avocados, almonds and walnuts, sunflower seeds, sardines and salmon. Healthy fats not only keep you feeling full longer, they also lower cholesterol and protect you from heart disease. Healthy fats should contribute approximately 30 percent of the calories to your diet.

Energy 101

Scott Schwab:
We have discussed many times that energy plays a vital role into our overall health. Specifically the way we feel, to the way we perform. If you are sick and tired of being tired and never having energy, this posts for you. There are many ways to get more energy, but there are a couple that I feel are vital. The link above will also send you to an article of 55 ways to get more energy. It is interesting, but worth a read.

Essential Habits

1) Drink plenty of water
2) Go to bed before midnight
3) Eat regularly
4) Wake up before 8 am
5) Exercise in some form daily

The biggest determining factor to your success with energy, is try to create a habit. We are creatures of habit and the more that you can live by a schedule, the better. However, trying to live a structured life, can be stressful. So find a balance, learn what works for you, and design a plan that will fit your lifestyle.

Benefits of Cross Fit

Scott Schwab:
In our quest to find the most efficient workouts, there is a lot of talk surrounding the effectiveness of cross fit exercise. This is for good reason, in that it keeps the heart rate up and challenges users with differing exercises. The most important aspect is that you keep moving and push your body to the limit. However, those with other routines may say that is a no brainer and that is what everyone should do no matter the routine. Here are some of the main benefits and reasons to step outside your comfort zone and try a new routine.

Benefits/Reasons:

- Encompasses strength training
- Increases Strength with range of motion
- Produces lean strong muscle based on movements
- Improves metabolic energy
- Speed of exercise improves vascularity
- Improves focus on task orientation
- Fully functional fitness
- Increase bodily power and agility
- Full-body training

In Conclusion:
One of the major benefits that I have enjoyed while transferring my workouts to a crossfit feel, is the increased calories burned. Our time is limited and we must take into account our busy lives while we incorporate a training regimen. The more muscle groups we work, the more calories we burn and fat we loose. Instead of spending days on certain groups, look at the day as a full-body workout. You will burn more calories and it will give you a more intense workout.

Happy 4th of July

Scott Schwab:
Today we have reason to celebrate. Even if you work or are going through hard times, we can celebrate the good in life. As Americans we have freedoms that other nations do not. As readers outside the country, we send our love and support for you to express every freedom that you have.
Many have fought for and bleed for our freedom. In any land, fighting for freedom requires sacrifice and challenge. Today, we honor those who have gone before and currently serve our nation and any other nation that supports the freedom of its people. America is great because of the people who are willing to stand up for their freedoms. Be the person who stands for something and helps others do the same. Whether within our boarders or out, we celebrate the freedoms of mankind.
In countries where the freedoms are not as pronounced, use the freedom to dream, to become, and the freedom to forgive. No one can take the personal thoughts that you hold within your mind. Though people may try to coerce and force their hand, be the example who respects freedom in all of its forms. The highest and most notable freedom that I am aware of is the freedom to become. Become who you want to become at all costs.

Happy Independence Day!!!!!!!!