Complete breakfast for champions

Protein Pancakes

Mix following ingredients into a blender:

4 egg whites
1/2 cup oats
1/2 cup cottage cheese
1/2 cup whey protein scoop (vanilla is great)

Blend until everything is mixed well. Poor mix onto a griddle/pan and cook just like a pancake. You can top it with berries, fresh fruit, or even syrup.

Smoothie

Strawberry Marathon

1 Bannana
1/2 lowfat yogurt strawberry
1 cup water
5 frozen strawberries
handful mixed berries
1 serving whey protein

Calories 130
Carbs 40g
Protein 35g
Fat 9g
Saturated Fat 5g
Sodium 60g

Mixers News

Scott Schwab:
We wanted to let everyone know about the exciting things with Mixers. We went down to Phoenix last week to tour the gym of our first location. Our opening was pushed back from August 1st, but the gym will open on Thursday September 1st. This means that if you are ever in the Phoenix area, you can drop by and get your supplements and our smoothies. If it is not the best smoothie you have ever had, it's on us.

Location: 5720 West Peoria Way Glendale Az 85302

The gym is ultimate fitness and I can promise you that you have never had a gym experience like you will have there. The staff is driven to produce results for you. The membership is inexpensive, and you will find everything that you need no matter how you train.

Our relationship with Ultimate Fitness will allow for us to grow with them. The gym has committed to open three more locations this year and a possible forth that is in negotiations. Having these locations will help us to open to-go locations near you. We will primarily focus on the West, but our eventual goal is to be a nationwide company. However, lets not get ahead of ourselves and enjoy our first locations grand opening.

Look for changes to our website, www.mixersnutrition.com ,including deeper discounts and quicker shipping. You can order all products from the website and we now accept all forms of payment. Please help us know what we can do to improve and serve your needs better.

8 week challenge
Our next 8 week challenge is set to start Monday September 12th. If you are down for the challenge, let us know. With all of the summer bbq's and time off from the gym, it is time to kick it into high gear. Join us in getting in the best shape of your life.

Quote of the day

"If you don't know where you are going,you'll end up someplace else."
Yogi Berra

Chandi Schwab
This quote is not long and profound but short, simple, and so true! We have to set goals to be able to do what we want to do and achieve what we want to achieve. Setting small goals provides stepping stones to our life long dreams.

Mix up your workouts!!

Chandi Schwab
The change in the seasons is the perfect time to get out of a workout rut and explore new and exciting fitness routines. I'll be the first to admit that I have my favorite routines when I need to break a sweat,running is definately at the top, but I've learned that stepping outside of my comfort zone always proves to be beneficial.

If a regular workout routine works for you, why should you change up your fitness style? Here's why it's important to mix it up every now and then.

1.You don't want to plateau. Adding variety to your workouts will keep your exercises from becoming ineffective. If you run at the same speed on the treadmill everyday for 20 minutes, your body will eventually hit a plateau. You will still be burning calories, but you'll need to increase your resistance levels or speed if you want to really maximize results. This is why personal trainers always push their clients to do more reps each workout session, because it helps boost their metabolism and as your strength and endurance grows, so should your workout.

2.Your body needs time to repair itself. A friend of mine has the best workout routine: Mondays and Wednesdays she goes to yoga and Tuesdays and Thursdays she runs five miles. Because running can be hard on her body, she gives herself a day or two in between to recuperate. If you do the same intense workout each day, you won't be giving certain muscle groups enough time to heal between each workout, and you increase your chances of being injured. If you do do the same thing every day such as run be sure to put recovery runs in between any hard training days. Just make sure you have low-intensity workout days between your intense workouts to prevent your body from becoming overtrained.

3.Burnout prevention. The last thing you want is to get bored with something because you do it so much. Maybe you loved biking as a kid but now it only reminds you of your loathed spinning class? Here's the thing: if you keep doing the same workout routine each day and your results start dropping, you're more likely to get bored and give up on your fitness goals. To prevent this from happening, always keep your workout schedule mixed up so things don't become repetitive and boring.

I went to a Power pump class today for the first time and I thought I was going to pass out it was so hard for me. I could only do about 75% of what the instructor did and was giving it my all. Even if you are in pretty good shape, mixing up your workout can keep things challenging. Maybe there is a class or a sport that you have been wanting to try but you haven't had the guts to start, or you are just so comfortable in your normal routine, go out and do it!You will be happy you did!:)

STOP!!! cardio time

Scott Schwab:
The most effective exercises for cardio workouts, depend on your intensity level and the length of time that you do the exercise. With that being said, there are a couple of exercises that will really help your heart and body better than the substitutes. Here are your top 5 exercises that you should do for your best cardio results.

Swimming:
There is no exercise quite like swimming. The water provides resistance that air just cannot produce. For starters, you are dealing with about 768 times the resistance of air depending upon your weight and speed through the water. You will also find that after about 30 minutes you can burn as much as 900 calories. Swimming provides muscle toning, endurance, and strength for the whole body.

Interval Running(training):
Running with this form of training is so good for the heart and body. The reason is that you are constantly changing the pace and therefore changing the difficulty of the workout. By speeding up and slowing down you will also gain great endurance and control. Mentally, this is a great workout and allows you to push harder. This type of running will also help burn many calories. Running for 30 minutes, you will burn around 405 calories.

Cycling:
Reasons that cycling is so effective for cardio as well as fat burning, is the testosterone released from the legs. In general, the largest muscle groups release the most testosterone. Testosterone is one of the key ingredients to helping the body burn fat. Cycling is a full body workout and can easily require a higher level of fitness. Burning calories happens faster than walking and even jogging. In general, riding at a good pace, you can plan on burning 560 calories.

Running Stairs:
The same great fat burning applies to the stair stepper or stadium stairs as it does for cycling. You are releasing testosterone and working your whole body. Not only will you tone your back side, but you will also build your balance, your endurance, and strangely enough your posture. Building leg and butt muscles are relatively easy with a consistent stair climbing routine. If you run stairs or but the stair stepper at a higher level and really move, you will burn 480 calories in 30 minutes.

Zumba(dance):
The things that makes this class so positive is the focus on the music and the camaraderie of the group. Participants feel like they are getting a great workout and sweating profusely, without even feeling like you are working out. For some, this method is most effective, because it keeps your mind off of the rigorous workout. It also incorporates fun, which will help create endorphins and allow for participants to burn even more calories. However, the key is to get into it and push yourself. You will burn 430 calories in an hour.

Exercise and calories burn really depend upon our ability to push ourselves. We will get the best results when we focus and lose ourselves in the exercise. Forget about everything else besides pushing yourself to new limits. These exercises are based on the average person being able to complete these exercises. Boxing and kick boxing is phenominal, cross-fit training is epic, and there is a host of other cardio exercises that could be included. The more you move the better.

Quote of the day

Scott Schwab:
Here is a quote that really makes me wonder how much more we all have to give? I believe that all of us have brilliance within us, but most never experience the feeling because we are more concerned with fitting in rather than creating the standard. Push the limits, create new boundaries, and more than anything, be brilliant in your quest to become the best version of yourself.

We have magnificent brains, but we use a great deal of our brilliance to keep ourselves stuck and ignorant, to keep ourselves from not shining. We are so afraid of our beauty and radiance and brilliance because it scared the adults around us when we were children.

-Patricia Sun-

Work out like a champ

Scott Schwab:
I know that we have all seen the movies of inspirational men and women that did the impossible or achieved great things. For me true stories seem to hit home the most. From Million Dollar Baby to Cinderella Man, to Remember the Titans, all movies required the time and the sacrifice.
Working out and exercise is no different. It requires the work, the sacrifice, and the time. Time may be the most difficult thing to find in our busy lives. The truth is, time will not find itself, you must create it. Usually that means subtracting something else out of your schedule. We all know the benefits, but do we fully understand the impact?
Here is a workout that I did for nearly 3 years, because I didn't have time to get to a gym. At that time in my life I was in better shape than I ever have been, and I do not recall any injuries. Granted, this was in my early twenties, but all the same, if you don't have a lot of time or a gym membership, this is your workout:

#1
Push Ups
Push ups are a great fundamental workout that most everyone can do. Even if you start on your knees and work your way to your feet, it is great for the entire body and heart. Start with you arms shoulder width apart. Go down as far as you can until you nearly touch the ground and then come back up until your elbows lock. Speed is not the goal here. Nice and easy wins the race. Repeat four sets and only taking a break when you transition into sit ups.

Sit ups
Many people do not enjoy sit ups and find it hard on their back. Work at this and you will strengthen your back as well as your abs. The core is responsible for the overall health of the body and should be something that is worked often. Do as many sit ups as possible. The goal is to repeat four sets with as many reps as you set based on your first set.

#2
Tight push ups
The only difference with this sit up is how you place your hands. As with all push ups, where you put your hands depends on the difficulty. Keep your hands as close to your side as possible. You should brush your sides each time you come up and down with your push up. Again do as many reps as possible four separate sets, with your rest being your abs.

Bicycle crunches
Take your hands behind your head and in a fluid motion bring your leg up toward your head and take it down while bringing up the other leg. Legs should be held at a 90 degree angle and up off the ground. As you are bringing your legs up, it is also helpful to take your elbows and move side to side to include the oblique muscles. Slightly pull your head up as your elbows move back and forth to match your knees coming up towards your head.

#3
Plank push ups
These push ups are great because you actually will put your feet stationary on a higher surface than the ground. This also requires you to put more weight on your upper body. It is more difficult as you change the height of where your legs are resting. Move quickly to your next ab workout and consider your abs as a rest or rest for 1 minute.

Hold n point
This is a great sit up. Lay on your back and put your feet as straight out as possible and point your toes. Raise your feet about 4 inches off the ground. Also bring your arms to your side and point them towards your feet. Head is straight and you will be looking directly upwards. Hold that position as long as possible. For additional difficulty, move your legs together from side to side and in circles. It really works the abs in an amazing way. Try and hold your legs as long as possible and repeat four times.

Foods that Beat the Blues

Chandi Schwab
When we’re depressed or in a bad mood,or just feeling blah, some of us get the urge to eat. If we eat the right foods, that’s not necessarily such a bad thing. In fact, there are some foods that can help improve our mood.Check this out!

About Serotonin
Serotonin is a neurotransmitter present in the brain. It is responsible for controlling anger, aggression, mood, sleep, body temperature, appetite and metabolism. When we’re depressed, our serotonin levels go down. That’s why some depression drugs are designed to raise serotonin levels.

But drugs are not the only way to increase the amount of serotonin present in the brain. There are certain foods that can raise serotonin levels. By eating these foods, we can improve our mood and outlook safely and naturally.

Using Food to Boost Serotonin Levels
Foods do not contain serotonin, but some do contain substances that help our bodies produce more serotonin. Tryptophan is an amino acid that is one of the most important building blocks of serotonin, and it is found in many foods, including:

* Poultry
* Chocolate
* Milk
* Spinach
* Eggs
* Crab
* Shrimp
* Pork
* Tofu
* Nuts
*eggs
*cheese
*yogurt
*Beans
*Peanut Butter

It’s important, though, to eat something that is high in carbohydrates with the food that contains tryptophan. Carbohydrates are needed to help tryptophan move across the brain.

Foods that contain Omega-3 fatty acids, especially DHA, will also help improve mood. DHA works by improving the synthesis and function of serotonin in the brain. However, eating foods containing DHA does not have as immediate an effect as eating those with tryptophan. DHA is found in fatty fish such as salmon, tuna and mackerel. If you’re not a fan of fish, you can try products that are fortified with DHA. These foods will be clearly identified on the label. Try to eat foods with DHA at least three times a week for best results.

Foods with high levels of protein can block the effects of serotonin. Turkey, for example, contains tryptophan, but it is also exceptionally high in protein, so it may do little to improve mood. Similarly, when trying to boost serotonin levels through diet, it’s important to avoid eating other foods that contain lots of protein. All foods containing tryptophan contain protein, but if it is present in small amounts, it won’t negate the effects of the serotonin.

Going on a binge when we’re depressed is unhealthy, but eating certain foods in moderation can help us beat the blues. By choosing foods that boost serotonin levels, we can see effects similar to those of prescription depression drugs, but without the expense and side effects. So the next time you’re feeling out of sorts, grab a snack that contains tryptophan and carbohydrates.

What foods should you stay away from?
Now, your body needs to stay away from few foods in order to get on the road to mental health. If you suffer from depression, for the time being, you should completely exclude tea, coffee, alcohol, chocolate and cola, all white flour products, sugar, food coloring, chemical additives, white rice and strong condiments. why?. These foods have a tendency to build up chemicals and toxins in your body that affect your mental state.



Simple sugars found in candy, syrups, table sugar, alcohol and sweetened fruits cause a brief spike in blood sugar which may make you feel better in the short term but can be followed by a quick drop in energy and leave you craving more.
(ezinearticles.com)

Avoiding dehydration

Scott Schwab:
With all the warm weather and heat, I wanted to post about some of the negative effects of not getting enough water. Like the post from Monday, it is essential to hydrate your body and it is a key ingredient to health.
We all know that our body is largely made up of water. However, do you know that our organs and muscle structure is also largely water. Here is a good break down to help you hit the H2o.

-Muscle consists of 75% water
-Brain consists of 90% water
-Bone consists of 22% water
-Blood consists of 83% water

Essentially water is the transporter of nutrients and much needed oxygen into the cells. Additionally, water moisturizes the air in your lungs, helps increase your metabolism, and will protect our vital organs.Benefits also include the absorption of nutrients into our organs, regulates our body temperature, protects and moisturizes our joints, and naturally detoxifies the body.
Every cell in your body needs water from head to toe. That is why it is so important to drink enough fluid. Take for example; our brain consists of 90% water, if you do not supply enough water to your body, your brain cannot function well, and you will get headache or migraine. Hence, next time, if you feel fatigue and headache, it may be the sign of dehydration.
Remember, keep it always around you if possible. It is surprising how long, we can actually go with not having water, just because we don't think about it. Take a water bottle with you, stop every time you pass the water fountain, or just make sure you fill up consciously every hour. The benefits speak for themselves, and the risks are definitely not worth exploring.

Energy Boosting Foods

Chandi Schwab
These are all foods that I eat regularly minus the sardines(I do love salmon though), and I have to agree with this list. These are great filling foods packed with nutrients and energy boosters. If you are not already incorporating some or all of these foods give it a try and keep drinking your water!!


10 best foods for energy:

1•Oatmeal: Don’t forget the oatmeal ever! Start your day with oatmeal. This is an excellent healthy food that not only makes digestion easier but also stabilizes blood glucose level (because of its complex carbohydrates and fibre content). Fiber content in the oatmeal helps you to get a steady stream of energy. Oats also contain Vitamin B which helps transform carbohydrates into usable energy.
2•Peanut Butter: Peanut butter is an excellent source of protein and good source of fiber. The soluble fiber in peanut butter prevents dietary fat and helps to control blood glucose. Peanut butter also rich with the amino acid arginine that helps to relax blood vessels and better blood pressure control.
3• Avocado: Like peanut butter, avocado is also rich with unsaturated fats. It also contains other nutrients such as Vitamin B6, Vitamin C and folate. Avocado is also good for heart as it reduces the chances of heart attack.
4• Blue Berries: Blueberries are high in manganese, fiber and Vitamin K. All these are great to reduce blood cholesterol level and improve condition of the heart. Blueberries are the number one antioxidants fruit. Antioxidants help to get rid of free radicals and balance the protein level.
5•Citrus Fruits: Vitamin C is extremely important for gaining energy. Also, the minerals and dietary fibre that present in the citrus fruits are necessary for the growth of the body. Besides these, citrus fruits contain fructose, glucose and sucrose and citric acid. Oranges, grapefruit and lemon are the best citrus fruits for good health.
6•Watermelon: A refreshing fruit- contains fatigue fighters like, Vitamin C, lycopene, iron, and potassium. Great source of water that keeps you hydrated for a long time.
7•Yogurt: A highly nutritious food which contains Vitamins B2, B5 and B12. Plus, a great source of protein, calcium, zinc, phosphorous, iodine. Yogurt is a very good health food.
8•Apples: Another great fruit, rich with Vitamin C and many antioxidant compounds. Apples are fantastic health food and benefit us in many ways. Another fruit that is good for energy boosting is banana. Rich with carbohydrate and potassium- it’s a great energizing snack.
9•Sardines: A lean protein food- contains an amino acid called tyrosine. This helps to improve mental function. Besides sardines, salmon (rich with omega 3 fatty acids) is also very good for health.
10•Spinach: Good source of Vitamin B and folic acid. It’s a high energy food along with sprouts, broccoli, and asparagus. Sweet potatoes are also very energy-boosting. Rich with copper, dietary fibre, iron, potassium, manganese. But that’s not all sweet potatoes are also good sources of Vitamin A, B6 and C. An excellent energy food rich with a lot of valuable nutrients.
(healthmad.co)

More energy foods are nuts,beans,legumes,and eggs:)

Need Hair Help?Natural at home HAIR remedies

Chandi Schwab

You may or may not know that I went to Cosmetology School and have a passion for the beauty industry as well. Health and beauty go hand in hand, that is why I decided to do this post today. So here's to those of you that feel like your hair is in a rut! I hope you find it helpful:)


1. Always give your hair a blast of cold water at the end of a shower. When you shower, use lukewarm water instead of steaming hot water, because if the water is too hot it will strip your hair of its natural oils. Right before you get out of the shower, turn the water's temperature to be as cold as you can get it, and give your hair a quick blast of cold water to lock in the shine,

2. Mix the juice of a lemon into a couple of tablespoons of conditioner. Use this mixture in your hair in place of shampoo. The lemon juice will dissolve all of the hair product buildup, so your hair will be left soft, smooth and full of shine.

3. If your hair is really dull or dry, give yourself a deep moisturizing hair treatment with mayonnaise before you shower. Distribute a decent amount of mayo throughout your hair, and cover your hair with a showercap. Relax for 30 minutes, and then shower and wash it to remove the mayo from your hair.You can also you a dime sized amount of olive oil.

4.Grab a few eggs out the refrigerator, crack them and scramble them in a bowl. Then slather the raw eggs all over your hair. Cover with a shower cap and let this sit for about an hour. Then, rinse with shampoo and follow with a conditioner. Eggs help bring the shine back to your hair.

5. If your hair is dry and lacking in shine, then try to shampoo your hair every other day. The longer your natural oils are there the better. I say go as long as you can before it loks gross.You can still shower every day if it makes you feel better, just use a showercap.

6. Hang a towel over the shower and after you wash your hair, towel dry it as much as possible before putting the conditioner in. Don't put conditioner on your roots. This will prevent it from looking greasy too quickly and you can go longer between washes.

At home tip for thicker hair
*If you add a teaspoon or two of baking powder to your conditioner you will see instant results. After shampooing as normal, mix in a separate container the conditioner and baking powder. Apply this mixture and leave on 2-5 minutes and rinse thoroughly.


Diet also plays a role in keeping the hair from thinning. There are certain foods that supply nutrients that are good for getting a healthy head of hair. A diet rich in

*Sulfur: vegetables, legumes, nuts, meats and fish,

*B Vitamins: poultry, meat, eggs.

*Protein: yogurt, liver, brewer's yeast, fish, eggs, beans, tofu and cottage cheese.

*Essential Fatty Acids: canola oil, walnuts, soy and fish.

*Iron: raisins, liver, dark leafy vegetables, eggs, whole grain cereals, and dates.

*min E: avocados, nuts, seeds, olive oil.

Eating a healthy diet rich in these foods that provide nourishment to the body will also help thicken the hair.

The Water Challenge

Chandi Schwab
I have a challenge for you this week. Anytime you go to drink a beverage, no matter what it is, replace the same ounces you would drink with water. That's right make water the only liquid that you drink this week. You will be amazed at how much better you feel. Please leave a comment and let us know how it goes!Here is why drinking water is so important.

Water is the substance of life. Life can not exist without water. We must constantly be adding fresh water to our body in order to keep it properly hydrated. Water can be a miracle cure for many common ailments such as headaches, fatigue, joint pain, and much more. We can go for weeks without food, but only 3 days without water!

Prevents Dehydration
Water makes up 60 percent of the body and is necessary to keep the body functioning properly. Dehydration can lead to death and water helps balance and regulate every system of the body. According to CellHealthMakeover.com, dehydration can cause diseases such as hypertension, asthma, ulcers, arthritis and allergies.

Elimination of Toxins
Water helps remove toxins from the body, in particular from the digestive tract. Water suppresses the appetite naturally and helps the body metabolize stored fat. Studies have shown that a decrease in water intake will cause fat deposits to increase, while an increase in water intake can actually reduce fat deposits.

Regulates Body Temperature
Water is particularly helpful in keeping the body at the correct temperature during exercise by cooling the body through evaporation of water from the skin. Water changes temperature very slowly and serves as heat storage, keeping our bodies at the correct temperature, according to the University of Nebraska Neb Guide. It is vital that the water lost through sweat during exercise is replaced. Drinking a half a glass of water every 15 minutes during exercise ensures that you will replace the fluids lost, especially during hot weather. If you do not drink enough water during exercise, you may become dehydrated very quickly and need medical attention.

Lubricant
Tissues use water in the body to help defend the body against shock. The eyes, brain, and spinal cord are very delicate and depend on water as a protective cushioning layer to absorb shock. Water lubricates joints and muscles in the body; if dehydrated, your body may be susceptible to injury or cramping.

Transport
Water also transports nutrients and elements such as oxygen, hormones and antibodies throughout the body. If the body does not have enough water, body functioning is reduced and waste is dumped into fat, tissues, muscles and joints instead of being eliminated through waste, urine or sweat.


Water plays a vital role in nearly every bodily function. Lack of water is the #1 trigger of daytime fatigue. A mere 2% drop in body water can trigger fuzzy short-term memory, trouble with basic math, and difficulty focusing on the computer screen or on a printed page.

General Rule: Due to the fact that every body is different the rule we often hear about drinking 8-8oz. Of water per day can be misleading. We need to drink half our body weight in ounces of water every day to provide the body with its MINIMUM water replacement requirements. Triple the intake for better results.

Quote of the day

Scott Schwab:
I think this is a wonderful quote and one that really can open our eyes. Often times we spend so much time trying to convince people of who we are with our dress, our language, and even our decision making. However, what is most important is that we find ourselves and be ourselves. It really doesn't matter how weird or different we may be, we are always one decision away from making a bad one. That is why we should never judge a person for the decisions that they make. Similar to being ourselves, it is a decision that we must make each day.


"Because one believes in oneself, one doesn't try to convince others. Because one is content with oneself, one doesn't need others' approval. Because one accepts oneself, the whole world accepts him or her."

— Lao Tzu -

Be spontaneous!!!!

Scott Schwab:
This weekend go and do something that is not within your regular routine or regimen. Many things fall into this category, but try to find something that is outside the ordinary.
Spontaneous people are regarded as exciting, adventurous and fun. Being spontaneous also has health benefits. Many of the benefits come by avoiding a plateau. They exist in exercise and they exist in life. Lets also keep in mind that there is a difference between reckless and being spontaneous.
The more ways that you can keep life interesting and adventurous, the more you will find that you have lower cholesterol, less stress, and you will sleep better. It is weird that often times it is the people who never stop having fun, who seem to enjoy longer and more fulfilled lives. The same is true with smiling regularly, serving other people, and laughing often.
Being spontaneous also has relationship benefits and is one of the top traits that single people look for when finding a mate. In marriage, having an appetite for spontaneity is the best way to keep things fresh. Many times through life we loose that magic of spontaneity and gain schedules. I am a scheduled person, but have found a lot of fun that comes from being spontaneous. Think of it this way, it is a vacation from you, and me, and life as we know it, so go with it and enjoy the experience.




Benefits of being spontaneous:

1. New experiences. Being spontaneous exposes you to a whole new world of experiences that you would not have otherwise enjoyed.

2. Better relationships. Spontaneity can breathe new life into relationships that have become predictable.

3. It’s interesting. A predictable life is a boring life. Spontaneity welcomes the unknown and makes life more interesting.

4. Growth. Being spontaneous opens doors that would otherwise be closed, offering opportunities for growth.

5. Encourages flexibility. Sometimes spontaneous actions result in a disappointing outcome. That’s okay. Life can throw challenges your way sometimes. Being spontaneous helps you prepare for those challenging times by teaching you to be flexible and go with the flow.

More reasons to stretch

Scott Schwab:
If there were not already enough reasons to get your stretch on, here is another. There is an increasing number of people who suffer from the pain of planters fasciitis.

Planters Fasciitis- is a painful inflammatory process of the plantar fascia. Longstanding cases of plantar fasciitis often demonstrate more degenerative changes than inflammatory changes, in which case they are termed plantar fasciosis.[1] The suffix "osis" implies a pathology of chronic degeneration without inflammation. Since tendons and ligaments do not contain blood vessels, they do not actually become inflamed. Instead, injury to the tendon is usually the result of an accumulation over time of microscopic tears at the cellular level. (Read more with attached link).

Most cases of Planters Fasciitis are due to increased body weight, high body mass index ratio, and the lack of stretching. As adults, many times the first thing to go is the stretching. However, even if you do not have a regular exercise routine, keep stretching. Stretching helps tone, strengthen, and give balance to your body. It also allows us to keep injury free. So if you do nothing else stretch for at least 15-30 minutes per day. You will feel better and can avoid having to deal with the pain of planters fasciitis. It is currently estimated that 2 million people per year are diagnosed with planters fasciitis. Do your body a favor and take care of your feet.

Stretches:
Belt Stretch- Sitting on the ground with feet straight in front of you, take a band or a belt and place around your feet and pull back towards your body.
Heel Stretch- Press your hands up against the wall and push back on your legs. One leg behind the other let your front leg be stationary and your back leg do the stretching. Rock back and forth on your toes. This will also stretch your calf.
Tennis ball stretch- Take a tennis ball and put 50% of your weight on the ball under one foot. Flex your foot and move the ball from your heel to your toes back and forth. A water bottle will work as well.
Toe Stretch- While sitting on the ground, plant your heal into the ground and reach forward grabbing your toes. You want to pull your toes back towards your shin. The other leg should remain straight out.

And the winners are......

Congratulations!!!!!!! Great work to all contestants and everyone following the blog.


Frank Morales







Ashley Ludlow

Agility training

Scott Schwab:
There are some great things that being agile will help with in our lives. For instance being agile allows for our bodies to avoid major injury and also makes a difference in our coordination. People who have good agility also have more endurance, flexibility, and less fatigue. So why is agility training so important? You never know when you will be asked to go and play a pick up game, game in the park with the kids, or just want to go and have a little fun. Having a body that is a regular with agility will allow this to happen and reduce the risk of injury. Here are a couple of exercises that will help you tone, strengthen, and have better endurance.

Wind Sprints
Doing sprints is so great for your body. From the start you have an explosion of energy to the muscles being used. Often times the walking and jogging do not demand your muscles to start working that quickly. Obviously, lets not go outside and just start sprinting. Warm up a bit, so you don't have your last run. Sprinting requires more out of your muscles and really gets your heart working. Try shorter distances and progressively lengthen your stride.

Ladders
Turn a 50 yard distance into a stop and go session, of slowing, bending, and exploding. Running back and forth is great, but you will be much better off when trying to get to full speed for each length. It is also key to get your butt down and actually touch the line, pivot and explode again in the opposite direction. This helps your body move and adjust, which strengthens your major muscle groups as well as the supporting cast of ligaments, tendons, and minor muscles.

Foot Work
This can mean many things, but you will get the best results by mixing in back peddling, karaoke, and studder steps. The key is to move your feet as quickly as you can with control of your body. When back peddling, it is always good, to turn your body and explode into sprint position. It is not necessary to do a sprint, but exploding into a 5-10 yard sprint prepares your body for the response. This also helps the hips and butt. When you are back peddling, you should be low to the ground, and when turning, use those hips to pivot, not just the feet. Karaoke is running sideways and twisting your hips back and forth with legs switching front to back.

Side to Side slide
This is taking a lite jog for about 20 yards and setting up boundaries 5 yards apart all the way along the 20 yards. The goal is to jog and then burst to the other side by getting low and taking quick steps and exploding laterally. Your feet should be pushing side to side or imagine having socks on with a slick surface and pushing sideways instead of forward. Naturally you will find yourself moving forward with your jog and then explosion, but the quick feet and explosion should take you sideways.


The video below will help explain some of the movements with agility training. Get creative and if needed explore works for you. Cones are great starting out, because it helps with the change in direction, overall foot speed, and body balance/response.

http://www.youtube.com/watch?v=IYEAASsE5xs&feature=related

How you work?

Scott Schwab:
How you work is who you are? Have you ever heard of that saying? Well in many cases it is true. The energy, focus, and effort that we take for one thing really says a lot about our character. Possibly a better quote is "How you do anything, is how you do everything." There is room for argument with this, but I tend to lean more toward the side of the way we approach projects is the way that we approach life.
Our character in many ways defines our decisions and opportunities that we take or pass on. Our goal with this blog is not only to give you ideas for workouts and healthy eating. The goal is to give you a broad range of subjects so that you think, and I think, and we think. Our greatest muscle is our brain. If we cease to use it, it doesn't matter how in shape we may be or how great we eat.
What does matter is having a great sense of being. Knowing who you are and what you want to accomplish. Like the symbol in math that represents eternity, the figure eight never stops going. Much like our health. Our mental flows into our physical and our physical flows into our mental. Thus our health is based on our thoughts and our thoughts are exhibited by our actions. As we act it invokes additional thought and the flow never stops.

In Conclusion:
We must use our brains if we are to truly obtain great health. We can work our whole life on our physical and if our mental is not equivalent, we will lack the capacity to become. Our goal is to become... well whatever it is that you truly want to become. That takes thought, it takes time, and more then anything, it will take goal setting. Use your brain to think and ponder and become!

Quote of the day

Scott Schwab:
I was out and about this last week and didn't get the time for posting. However, I was sitting in Subway and I saw this quote on the back of a ladies shirt. It made a sense and I wanted to pass it on.


"Excellence does not just happen, it is something that is worked for everyday!"

-Unknown-

Time to get active!!!

Chandi Schwab
You know you ought to start exercising. But what if, like so many people, you just hate the gym or are short on time and motivation? Or maybe you're so far out of shape that you don't know where to start? Never fear. You can still get in shape, because movement,the very thing needed for increased fitness can take place anywhere, and choosing the right workout routine for you is important.

To pick an exercise program, first consider whether it incorporates all the necessary elements of fitness. Any good program should have at least cardio and weight training of some sort, and many include things like yoga and pilates, designed to stretch and strengthen the core of your body. Doing at least some kind of stretching is important, so that you don't injure yourself.

When you are doing cardio it should include some sort of exercise that requires enough effort to get your heart pumping stronger than usual. Biking, walking, jogging, hiking,surfing, skiing, swimming, and playing all sorts of sports are all types of cardio to consider. Any time you are moving and sweating, you can count it as cardio.

Cardio should be done at least three days a week in order to sustain fitness, and probably at least four to see improvements. It is beneficial to add in weight training at least two days a week, I alternate upper and lower body. Stretching can be incorporated into your workouts, or you can devote an exercise session entirely to stretching. Make sure to still stretch as necessary in order not to injure yourself on other days.

Choosing one type of exercise that you do most of the time isn't a bad thing. But your routine should be varied at least occasionally. Ideally, once or twice a week so that you are sure to exercise as many muscles as possible. A lot of people make one exercise session per week their 'cross-training day' and do something other than their usual exercise that day.

Choosing the right workout routine is mostly about making it something that you can look forward to, instead of dreading. To do this, your exercise program needs to feature activities that you enjoy, and show positive results. Be creative when making your exercise plans, there's no reason that a salsa dancing lesson, or playing WII Fit can't be substituted for a run, it is always nice to mix it up! Now go for it!!!

BREAKFAST...Break your fast right!!!!

Chandi Schwab

It's better for your health (and your weight) to eat breakfast than to skip it. And it's definitely better to eat a healthy breakfast, high in fibers and nutrients, than one full of refined grains, sugar, salt, and/or saturated fat. But what if you're fresh out of healthy breakfast ideas?

One quick tip you can use to keep your breakfasts balanced is to "strive for five." That means, try to include at least 5 grams of fiber and 5 grams of protein in every breakfast. Protein is especially important if you work out in the mornings. The perfect thing to start with before working out is a protein shake with fiber in it, and then breakfast within an hour of when you get home.

Many people go wrong by eating a breakfast made up mostly of refined carbohydrates with very little fiber and protein -- like a refined-flour bagel, a muffin made with sugar and white flour, or a sugary low-fiber breakfast cereal. Balancing carbohydrates (preferably from whole grains, fruit and vegetables) with some protein and a little healthier fat will do a better job of staving off hunger until lunch and fueling your entire morning's activities.

To help you get there, here are some tips for making sure your breakfast is a well-balanced one, as well as some quick and healthy breakfast ideas and recipes.

A Healthy Breakfast Has at Least 5 Grams of Protein
Low-fat or nonfat dairy products can add protein to your breakfast, as can egg whites or egg substitute (egg yolk doesn't contribute protein); lean breakfast meats like Canadian bacon, extra-lean ham, turkey bacon, or light turkey sausage; and soy milk and other soy products.

A Healthy Breakfast Has at Least 5 Grams of Fiber
One way to get to those 5 grams of fiber is to include a whole grain and/or fruit or vegetables with your breakfast. Breakfast is the perfect time to work in a serving or two of whole grains, which along with fiber also offer many health-promoting vitamins, minerals, and phytochemicals.

Get your grains at breakfast by having one of these:

Hot oatmeal (or another hot whole-grain cereal).
Cold whole-grain cereal.
100% whole-wheat bread, small bagel, English muffin, or tortilla
Pancakes and waffles made with at least half whole-wheat flour (you can also add oats, oat bran, or ground flaxseed for an extra nutrition boost).
Muffins and cinnamon rolls made with at least half whole-wheat flour (you can also add oats, oat bran, or ground flaxseed).

Weekend breakfast tip: Make extra part whole-grain waffles, pancakes, or muffins during the weekend and freeze them in individual plastic bags for a quick breakfast. On weekday mornings, just pop them right from the freezer into the microwave or toaster/toaster oven.

10 balanced breakfast ideas
1. A higher-fiber granola bar (like Fiber One chewy bars), a banana, and 8 ounces low-fat or skim milk. This breakfast will give you 365 calories, 67 grams carbohydrate, 12 grams fiber, 13.5 grams protein, 7.5 grams fat, 3.6 grams saturated fat, 15 mg cholesterol, and 235 mg sodium.

2. 1 small whole-wheat bagel, 1 ounce reduced-fat cheese or 1 tablespoon natural peanut butter, plus 1 cup fresh fruit (like sliced strawberries). (384 calories, 65 grams carbohydrate, 12.3 grams fiber, 20 grams protein, 6 grams fat, 3 grams saturated fat, 15 mg cholesterol, 654 mg sodium.)

3. Omelet made with 1/2 cup egg substitute, 1/2 cup vegetables, and 1 ounce reduced-fat cheese, served on 100% whole-grain English muffin. (288 calories, 35 grams carbohydrate, 7 grams fiber, 28 grams protein, 6 grams fat, 2.5 grams saturated fat, 15 mg cholesterol, 724 mg sodium.)

4. Multigrain waffle topped with 1/2-cup fresh fruit and 1/4 cup plain yogurt with 1/8 teaspoon vanilla extract and a pinch of ground cinnamon stirred in. (265 calories, 48 grams carbohydrate, 8 grams fiber, 11 grams protein, 5 grams fat, 1 gram saturated fat, 12 mg cholesterol, 386 mg sodium.)

5. Two slices French toast made with whole-grain bread and one egg (use a higher omega-3 type if possible) blended with 1/4 cup fat-free half-and-half or low-fat milk, 1/8 teaspoon vanilla, and a pinch of cinnamon. (278 calories, 42 grams carbohydrate, 5 grams fiber, 14 grams protein, 6.5 grams fat, 1.5 grams saturated fat, 215 mg cholesterol, 480 mg sodium.)

6. Breakfast burrito made with 1 whole-wheat tortilla (weighing about 50 grams), 1/2 cup egg substitute scrambled with 1/2 cup assorted cooked vegetables, and 1 ounce of reduced-fat cheese. (304 calories, 32 grams carbohydrate, 6 grams fiber, 25 grams protein, 7 grams fat, 2.5 grams saturated fat, 15 mg cholesterol, 669 mg sodium.)

7. Cooked oatmeal (1/2 cup "lower sugar" instant oatmeal cooked with 3/4 cup skim or low-fat milk), topped with 1/4 cup dried fruit or 1/2 cup fresh fruit and 1 tablespoon chopped nuts. (341 calories, 60 grams carbohydrate, 5 grams fiber, 13 grams protein, 7 grams fat, 0.5 grams saturated fat, 5 mg cholesterol, 365 mg sodium.)

8. Breakfast sandwich made with 1 whole-grain English muffin, 1 1/2-ounces light turkey breakfast sausage and 1 ounce reduced-fat cheese. (300 calories, 28 grams carbohydrate, 5 grams fiber, 21 grams protein, 12 grams fat, 4 grams saturated fat, 83 mg cholesterol, 690 mg sodium.)

9. Smoothie made with 6 ounces low-fat "lite" yogurt blended with 1 cup frozen fruit and 1/2 cup soy milk or low-fat milk. (230 calories, 42 grams carbohydrate, 6.5 grams fiber, 9 grams protein, 4 grams fat, 1 gram saturated fat, 5 mg cholesterol, 130 mg sodium.)

10. Yogurt breakfast parfait made with 6 ounces low fat "lite" yogurt, 1/2-cup fresh chopped fruit and 1/2-cup low-fat granola. (302 calories, 65 grams carbohydrate, 7 grams fiber, 10 grams protein, 4 grams fat, 2 grams saturated fat, 4 mg cholesterol, 170 mg sodium.)

Weighing in on Weightloss

Chandi Schwab
Determining Healthy Body Weight
Often times we get way too focused on what the scale says and compare our weight to others we would like to look like. I want to stress that being obsessed with how much we weigh has got to be the first thing to go when trying to establish a healthy lifestyle. The ideal body weight is a range and not an exact number of pounds. This is due to the fact that people have different-sized skeletons and/or different amounts of lean muscle tissue. People who carry a lot of muscle, may weigh more than is recommended but still be considered healthy. Women usually weigh around 100 lbs. at 5 feet tall and add 5 lbs. for every inch over 5 feet. Men should weigh approximately 106 lbs. at 5 feet tall and add 6 lbs. for every inch over 5 feet. Subtract 10 percent from the total for your low end of healthy and add 10 percent for your high end of healthy body weight range.

Body Shape Differences
Two people that are the same height and weigh the same amount may wear two different sizes. Each person is an individual and will carry weight differently. A person that has a lot of lean muscle tissue may look smaller than a person that carries more body fat. Genetics also plays a role in how your body weight is distributed, according to the National Strength and Conditioning Association. This is why your healthy weight is a range and not an exact number.

Changing Your Weight and Size
You can manipulate your diet and exercise program to change your weight and your dress size. Since most people need to lose weight, if you cut 10 to 20 percent of your total calories so that you are eating less but still satisfied, you should see results. Try to eat small meals throughout the day instead of 2 or 3 large meals. Eat a combination of whole grains, lean protein, heart-healthy unsaturated fats and fresh fruits and veggies. Accumulate at least 225 to 420 minutes of moderate- to high-intensity physical activity each week that includes both cardiovascular exercise and resistance training. The best thing you can do is pay more attention to how you look and feel than the number on the scale.

Your scale “weight” is dependent on many factors including hydration levels, sodium intake, muscle mass, bone density, the time you weigh in, as well as a few other things. As long as you are losing fat, and inches, you are doing the right things. Sometimes, you can lose fat and size and your scale weight will not change or may even go up in the beginning. Don’t sweat it, the best way to lose weight is gradually and over time. This way the weight is more likely going to stay off because it shows you have changed your lifestyle and habits instead of trying to "crash diet".

Measuring progress as you go is necessary. Just make sure you measure what is important and don’t get caught up worrying about the scale. Remember, change your thoughts about what is really important and your journey will be much easier. I usually weigh in once a week, to keep myself balanced. Becoming obsessive about how much you weigh will often times hurt your progress, especially when you have worked hard and don't see the numbers change. This often times leads to binging and feeling like you have to start the process all over again. I call it the vicious cycle. To start, set fitness goals with the things you enjoy, and write up a list of yummy healthy foods you love. Good Luck!!

Awesome At Home Arms

Chandi Schwab
Hey everyone!I have had a few people ask me to post some easy and effective at home workouts to help get more toned arms. I also want to remind you that if you scroll down on the right hand side of the blog under Labels we have our blog categorized so you can see all of the posts we have done in a certain category such as arms for example. Men can do this too, just ad more weight.

First of all if you don't have any free weights it's worth the investment. Buy whatever amount you can comfortably do 10 curls with. And your set! Always be careful not to lock your elbows too much you could injure yourself and only use weights that are comfortable.

1)Push-Ups
These really get your muscles warm and your blood flowing. It's okay if you have to start with girl push-ups but do as many as you can in one set. feel the burn.
2)Arm Curls-
Most people know this but hold your weights in both hands and rest them down at your sides with your forearms facing back. Curl one arm up at a time, as you bring one arm down bring the other up. Count 10 on each side.
3)Model T
Have your arms rested down at your side fists facing in. Almost like a wing flap bring your arms up slowly to form a T and then slowly bring them back down. Do this 10 times.
4)Shoulder lifts
Rest your weights up on your shoulders with you elbows pointed straight out. Extend weights straight up over your head until your arms are straight and then slowly bring them back down to your shoulders. Do 10 reps.
5)Crossed arm lifts
Have your arms rested at your sides naturally. Bring right arm up and touch your right fist to your left shoulder. alternate each side until you have done 10 on each.
6)forward arm extensions
Rest arms naturally at your sides again. Bring right arm straight out in front of you with your knuckles to the ceiling bring it up until it is straight out in front of you and then slowly bring it back down.Alternate each arm 10 times.
7)backward arm extensions
Put your legs in a straight up lunge position. Hold weights on either side. Extend arm straight back behind you, knuckles facing straight out to the side extend out behind you until your elbow is straight and then slowly bring it back down and even a little forward until your elbow bends. Again 10 times on each side.
8)Shoulder rollsHold you weights down comfortable on either side. roll you shoulders backward slowly 20 times and then forward 20 more.
9)Dips
Using a chair grip either side and with your body out in front of it have your legs straight out heels on the floor. Start with your elbows straight and then slowly dip down until your bum almost touches the ground, then lift your body back up with your arms until they are straight again.10-20 reps.
10) STRETCH
Stretch your arms all the ways you know how slowly to help cool them back down. Stretch your back and neck as well:)

*Do this 3 times a week and slowly up the weight as it feels comfortable:)