Updates from Phoenix

Scott Schwab:
We wanted to send out some pictures of the store and invite everyone to stop on by and visit. We also want to get some feedback for what you think about the store and ways we can continue to improve. We want the layout to be comfortable and inviting. Let us know if we are on the right track. Look for more locations to be opening later this year and next year.







Weekend Challenge:
For anyone looking to do an experiment on their body try this. No sugar. Simply eat good meals that contain protein, grains, fruits, and vegetables. The other part to the challenge is to try and eat 6 times per day with meals the size of your fist. The final element is to drink at least 64 ounces per day. Ideally, if you want to have the best results, divide your body weight in half and drink that many ounces in water. Try to go Saturday and Sunday doing these things.
This is a quick cleanse and is great to clean your body. Focus on how you feel and the results on Monday morning. Rather than being sluggish and empty, you will feel motivated and empowered to have a great week for next week. Lifestyle is all about building on positive results.

Foods that help you Beat that Belly Fat!

Chandi Schwab
There are a lot of great healthy foods out there!We like to do posts as often as we can to help give you ideas of foods to put on your grocery list. All of these foods are stapels in my day to day eating. Check them out!


Oatmeal
Your morning snack attack is caused by a dip in blood sugar levels. Fiber-rich oatmeal stays in your stomach for hours, staving off a doughnut run.

Watch out: Steer clear of the sugary flavored varieties. Choose the plain stuff, and sweeten it with berries.

Almonds and Other Nuts
Go nuts! They slim your tummy by keeping it full. A Purdue University study showed that people who ate nuts felt full longer than those who ate rice cakes. Stick to 24 almonds a day to satisfy your hunger pangs without overloading on calories.

Watch out: Skip salted nuts; too much sodium raises blood pressure

Protein Powder
It's not just for gym rats! Protein powder contains amino acids that burn fat and build muscle. Add two teaspoons to a smoothie for a fat-busting drink. Find it at mixersnutrition.com (We reccomend Dymatize Elte Gourmet, healthy, tastey, and energy booster)

Watch out: Make that smoothie with fruit, yogurt, and low-fat milk or water — adding protein powder to a chocolate shake doesn't make it health food (we wish)

Olive Oil
Everyone needs a little fat — it controls hunger. Go for monounsaturated fats like olive or canola oil. They will help keep your cholesterol under control and satisfy cravings.

Watch out: Steer clear of hydrogenated vegetable oils; they're loaded with unhealthy trans fat.

Berries
Berries stuff a lot of filling fiber into a tiny package: Just one cup of raspberries has six grams.

Watch out: Jelly is the junk food of the fruit world. It has almost no fiber and contains added sugar.

Eggs
Eggs contain vitamin B12, which your body needs to metabolize fat. In fact, researchers at Louisiana State University found that people who ate eggs for breakfast every day lost more weight than those who ate bagels.

Watch out: Talk to your doc first if your cholesterol is high

Beans and Legumes
Beans are low-cal and packed with protein and fiber, which help you tone up and lose weight. Make a bean-heavy dish, such as burritos, instead of meat once a week. You'll cut a lot of saturated fat and replace it with fiber.

Watch out: Refried beans are high in saturated fat. Choose plain black, pinto, or other varieties instead.

Lean Meats and Fish
Your body burns more calories digesting protein than carbs or fat. Want the leanest meat out there? Opt for turkey, but to cut down even more on saturated fat, choose fish. Go for tuna and salmon; they are full of omega-3s, which help prevent stress chemicals that promote fat abs.

Watch out: Cured meats and sausage have a lot of saturated fat.

Whole Grains
The right kinds of carbs are actually good for you. Choose whole grains — their fiber keeps you from getting hungry.

Watch out: Sometimes bread labeled "wheat" has been stripped of all of its fiber and nutrients. Look for "whole grain" or "100 percent whole wheat."

Peanut Butter
Who would have guessed that a kid-friendly food could be waist-friendly, too? PB is packed with niacin, which keeps the digestive system on track and prevents belly bloat. Just keep an eye on portion size: Peanut butter does have a lot of fat, so limit yourself to no more than two tablespoons a day.

Watch out: Pick all-natural PB, which doesn't contain added sugar.

Green Vegetables
If their vitamins and minerals don't persuade you, maybe their waist-whittling powers will do the trick. Veggies like spinach and broccoli are loaded with fiber and very few calories. Have a salad before a meal and you'll be satisfied with smaller portions later.

Watch out: Iceberg lettuce has almost no fiber. Fill your bowl with romaine, arugula, or spinach instead.

Dairy
There's a reason the woman in the yogurt commercial fits into her bikini: Calcium helps break down fat and may even prevent it from forming!

Watch out: Always pick low-fat or fat-free dairy over the full-fat versions.

Avocados
In addition to containing lots of heart-healthy monounsaturated fats, avocados are a terrific source of filling fiber (11 to 17 grams per avocado!), making them a great food for staving off hunger.

Scarf down: Half a cup daily

Parmigiano-Reggiano cheese
This low-cal, calcium-rich treat activates the body's fat-burning hormones, Plus, because of its high protein content , )it contains more than any other dairy product), you'll stay full longer.
Cannellini beans
When it comes to resistant starch, a unique fiber that resists digestion, these legumes lead the pack. Because slower digestion means your body has to work harder and burn more calories in order to process your meal.

Interval Training Burns Fat Faster!!!

Interval Training
Interval training can supercharge your fitness, boost your metabolism, burn off that extra fat and start reaching those goals that you have set for yourself.
HIIT
High Intensity Interval Training (HIIT) is about mixing high intensity bursts of exercise with moderate intensity recovery periods. It’s brutal but has incredible advantages. It’s the quickest way to get in shape, lose fat and supercharge for sports performance. It all about increasing your anaerobic threshold and this may be more important than your VO2max.

Interval Training works best with...
1. Sprinting outdoors (Hill sprinting might be the absolute best method)
2. Kettlebell exercises
3. Bodyweight interval circuits
4. Treadmill running
5. Stationary cycle (upright cycling preferred over recumbant bike)

Example of Interval Training
-Warm-up for 5 minutes.

- Work at an 8/10 level of intensity for 60 seconds(A 10/10 intensity is running for your life, so adjust accordingly).

- Your heart rate should be near maximal by the end of the interval.

- Follow that with active rest for 60 seconds at a 3/10 level of intensity(Active rest means walking or pedaling at a relaxed rate).

- Repeat for 6 intervals.

- Finish with 5 minutes of cool-down exercise at 3/10 level of intensity.

Discover how to immediately put interval workouts to work for you, so that you lose fat and gain muscle in less workout time than ever before with the interval training program.

You should do interval training 3 times per week, no more. Get rid of the marathon cardio mentality when it comes to fat loss and building a better body. You want to focus on fewer, shorter, more intense workouts to get ripped abs and burn your belly fat.


- Finish each interval workout with stretching for the tight muscle groups only.

- Perform the interval sessions 3 times per week.

- Use a different interval duration in each 4-week phase of the TT programs.

- Each set-up provides a different stimulus to your body, so you might identify one that works the best for you.

Good Luck!

Time Management

"Peace in life comes from pieces of life's experiences"

Scott Schwab:
Relative to the post about stress from yesterday, I believe that a post on time management is also valuable. I have learned one thing about time, "You cannot get it back, so don't waste it." Trying to keep up with the busy world is near impossible. I will not have the answer for every ones desired schedule, but in general will try and give some tips that can help anyone.
First of all we need to ask ourselves how much time is spent doing certain activities. How much time do we watch t.v., Internet, social media, and driving. These seem to consume much of the time that we have during the day. The other interesting thing is that these are the same activities that prevent our time being distributed better. One thing that I have implemented is checking social media once in a day. If I have it sent to my phone and get every update that a person does, I wouldn't get anything done. Secondly I wake up early in the morning so I can send emails and get busy work done.
Call me boring or crazy, but I just don't watch a lot of t.v. I do however enjoy movies, but put them in at a time that kids are asleep and I feel that I have accomplished things for the day. Getting up in the morning also promotes an attitude of getting things going. This is not natural, but it can be learned. Force yourself to get up and then start accomplishing what you would do naturally during the day, but with no disturbance from kids or media. Morning time is a perfect time to get a workout in and in fact, the most highly successful CEO's in America are sited to having one thing in common: waking up early and walking or running.
There is something about getting up and enjoying the sounds of silence and only having your mind to communicate with. So often there is so much noise in our lives that we need cannot hear ourselves think. Our subconscious, just may be the most powerful force in this world. I believe that we draw certain things into our lives based on what we think most about. I also believe that is we want a change, we need to visualize it and then go and make it happen. We have the power to do anything.
I have seen that lately as we have experienced some very trying times. As I wallowed in the mire of pity and self defeat, I could not get anything to go my way and in fact things continued to get worse. However, as I implemented an attitude of accountability and action, things have turned around so drastically, you would not believe it. I know that at times we are weak, but it is only us that can take back our lives and maintain control. "Peace in life comes from pieces of life's experiences."

Time Management:
-Check social media once a day and limit the time you spend online
-Limit your t.v. watching to a healthy amount
-Get up early and get your day started right
-Eat a good breakfast so you have fuel for your day
-Focus on positive thoughts and that you can accomplish anything
-Avoid stress by being accountable and taking action
-Spend time thinking and meditating
-Exercise each day with something
-Spend the time in the car learning not listening

How emotional stress effects weightloss

Chandi Schwab
The dictionary definition of stress is "any real or imagined threat, and your body's response to it." This can be a good thing, as well as a negative thing. Stress is not entirely negative. Some stress can be avoided and other stress cannot, and some stress can even be beneficial, but it becomes a problem when the stress starts impacting your body in a bad way.

Stress is one of these emotions that can cause harmful side effects and when we eat in a state of stress or anxiety, which is pretty much all the time for most people, there are particularly bad side effects. The best way to explain this is to outline what happens when you are stressed. Our bodies are made to react to a stress emotion by getting ready to flee or to fight. It's called the "fight or flight" response. It increases your blood pressure, heart rate, and increases the blood into your arms and legs in order to get ready to flee. With regards to weight loss, however, this response is not helpful because it shunts blood away from your midsection and virtually shuts down your digestive system.

When you eat under stress, even if you are eating the healthiest food in the world, you will not be able to fully digest and absorb the food and nutrients from that food and your body will not be able to burn calories effectively. Since all that blood and oxygen are being used elsewhere, your metabolism also suffers, plus you will see a decrease in the enzymes in your stomach. Your cholesterol and triglycerides then go up because of the decreasing stomach flora, which then leads you to be more sensitive to food, which then, in turn, creates allergies, gastroesophageal reflux, and heartburn.


There are several ways in which stress can contribute to weight gain as well. It has to do with cortisol, a stress hormone. When we’re under stress, the fight or flight response is triggered in our bodies, leading to the release of various hormones.
Whether we're stressed because of constant, crazy demands at work or we're really in danger, our bodies respond like we're about to be harmed and need to fight for our lives (or run like heck). To answer this need, we experience a burst of energy, shifts in metabolism, blood flow, and other changes.

If you remain in this state for a prolonged amount of time due to chronic stress, your health becomes at risk. Aside from a host of other dangers, chronic stress can also cause weight gain -which is why some products like Cortislim are marketed as diet aids.

Chronic stress and cortisol can contribute to weight gain in the following ways:


Metabolism - Do you feel like you're prone to putting on more weight when you're stressed, even if you're eating the same amount of food as you always have? Too much cortisol can slow your metabolism, causing more weight gain than you would normally experience. This also makes dieting more difficult.
Cravings - OK, you're stressed. Do you reach for a nice salad or a pint of Ben & Jerry's? I'll bet on the latter. People experiencing chronic stress tend to crave more fatty, salty and sugary foods. This includes sweets, processed food and other things that aren’t as good for you. These foods are typically less healthy and lead to increased weight gain.

Blood Sugar -Prolonged stress can alter your blood sugar levels, causing mood swings, fatigue, and conditions like hyperglycemia. Too much stress has even been linked to metabolic syndrome, a cluster of health concerns that can lead to greater health problems, like heart attacks and diabetes.

Fat Storage -Excessive stress even affects where we tend to store fat. Higher levels of stress are linked to greater levels of abdominal fat. Unfortunately, abdominal fat is not only aesthetically undesirable, it’s linked with greater health risks than fat stored in other areas of the body.

De-Stress List

-Exercise

-Meditate

-Take a nap

-Get a massage

-Practice yoga or tai chi

-Listen to soothing music

-Use guided imagery or motivational CDs

-Take an aromatherapy bath

-Take time-out: a short walk or a long vacation

-Take a news fast: stop being a receptacle for the world's problems

*If you have any unresolved issues in your life with someone, this can be a huge stress and really effect your weight loss goals. It is important to resolve those issues and bring them to a close so that tension can be released, and better be able to focus on your goals and find peace.
(ezinearticles.com and livestrong.com)

Quote of the day

Scott Schwab:

A great quote about our blindness. Whether we see or dont see, the real question is whether we have vision. Vision of what can be, a dream, and a resolve to live each day better than the last.


"The only thing worse than being blind is having sight but no vision."

-Helen Keller-

10 Healthy foods that make us HAPPY:)

Chandi Schwab
You’ve had a rough day. You’re feeling cranky and hungry. What to do? Aside from finding ways to fix your problem, try these comfort foods to make you happy. The secret is in choosing foods rich in omega-3 fats, folic acid, selenium, and vitamin B12. These nutrients can lift your mood, so let’s check them out:

1) Milk, preferably skim milk: Milk products are rich in tryptophan, an amino acid our brain needs in order to make serotonin. Serotonin is a natural chemical that makes us happy and calm. Anti-depressants work in a similar way by conserving the brain’s serotonin. Milk also contains antioxidants, vitamin D, and vitamin B12 that help fight stress and aging. Have some skim milk every day. It’ll make you happier and the calcium content is good for your bones, too.

2) Dark Chocolate: Who needs an excuse to eat chocolate? Not me. Chocolate contains anadamine, a brain chemical that helps brighten our mood. Scientists believe that other chemicals in chocolate cause anadamide to stay longer in the brain, thus enhancing its positive effect. One bite size bon bon a day is perfect.

3) Rice, bread, noodles or pasta: Here’s our favorite comfort food – carbohydrates. Atleast for me. Don’t believe all those low-carb diets; they can actually make you gloomy. Eating carbohydrates can increase our serotonin levels, which has a calming effect. But to prevent sudden jumps in your blood sugar, choose healthier carbohydrates like brown rice, wheat bread, and vegetables. These good carbos are digested more slowly and make you fuller and possibly happier for a longer time.

4) Oily fish like salmon, mackerel, sardines: Oily fishes are loaded with omega-3 fatty acids, which can lift our mood. A study in Finland shows that people who eat more fish are less likely to be depressed. High doses of omega-3 may even be used to treat clinical depression. Most fish are also packed with vitamin B6 and B12, which are involved in the production of serotonin. As an alternative, you can try omega-3 supplements. Foods rich in omega-3 will not only make you happier, they’re good for the heart and brain, too.

5) Bananas: Bananas contain tryptophan, a type of protein that the body converts into serotonin. And we know that serotonin is a hormone that makes us cheerful. Bananas contain carbohydrates as well to boost our energy. Its high potassium content also prevents cramps and it’s good for exercising individuals. Experts believe that bananas are one of the world’s healthiest fruits. So take two bananas a day to keep the doctor away.

6) Broccoli: Broccoli is another amazing food that is full of vitamin Bs, the vitamin that helps fight stress. Studies show that folate or folic acid in broccoli can improve our temperament. Aside from lifting our spirits, broccoli is a potent anticancer food, proven in laboratory studies to inhibit cancer cells.

7) Spinach: Popeye’s favorite food! Like broccoli, spinach is packed with folic acid, an important B vitamin for making serotonin, the body’s feel-good chemical. It’s about time we taught our kids about this incredible vegetable. Eat a cup of cooked spinach to obtain approximately 250 micrograms of folic acid. This amount is enough to make you feel like Popeye, full of vigor to face the day.

8) Blueberries: Blueberries are abundant in antioxidants and vitamin C, which are known stress-busters. Antioxidants help remove toxins (called free radicals) that circulate in our body. These free radicals damage our organs and cause us to age faster, that’s why we need to remove them. Blueberries are also loaded with fiber, which is good for digestion. Some studies show that blueberries and strawberries may prevent cancer by removing these destructive free radicals.

9) Beans and Soybeans:Beans are packed with soluble fiber, folic acid, and omega-3 fats, the three ingredients known to improve our mood. Beans are also excellent sources of iron and calcium, which can increase our red blood cells, and are good for the bones. Moreover, soy contains genistein, a weak estrogen-like substance, which may prevent prostate and breast cancer. If you like soy milk and taho, they’re good for you, too.

10) Nuts: Nuts are nutritional powerfoods, rich in protein, minerals (especially selenium), and omega-3 fats. Nuts also contain vitamin E, an antioxidant to fight stress. Locally, we have nilagang mani (boiled peanuts) and cashew nuts. Studies show that Brazil nuts are the number one source of the mineral selenium. Seafood is another good source of selenium. Aside from lifting our mood, nuts are considered as “brain food” because of their high content of omega-3 fats. Omega-3 helps improve the blood flow in our brain. (Students, take note.) Take an ounce of nuts every day. Don’t eat too much of them though, because nuts are salty and high in uric acid, which can be bad for those with high blood pressure and gout.

Funny how the same foods help us feel happy are also healthy foods that will keep us trim:)

8 week Challengers

Jessica Taylor





Goals:

1) Lose 10 pounds
2) Get physically fit again
3) Dedicated eating plan( I am what I eat)

8 week challengers

Nate Bateman


Goals

Physical
Stop eating food at the hospital. Eat only the things that are packed in my lunch.

Work out with my wife doing Jillian Michales dvd

Tone up by lifting weights and some sort of cardio three times a week

Take in less sugar, one treat a day

Eat more protein


Spiritual
Have more spiritual weekly activities with the young men in the ward.

Read the scriptures daily

Work on my language.

Work on weekly scouting activities with McCord


Emotional
Not being so hard on myself.

Trying to look on the positive side of things, not the negative

Taking my Wife on some sort of date (even if its before bed and we sit outside and talk, just something I have planned) Once a week


Tamie Bateman


Goals

Physical
Loose the last 12 lbs of baby weight by running at least three miles 3 times a week. Jillian Michales 30 day shred ( so hard for me) and palliates video twice a week.

I would like to eat better. Six small meals a day more grains and fruit (very hard for me) and not eat after 6:30. Cut out sugar except a treat on Sunday.

Cut back on Diet soda. I would like to stop drinking it but I can't, I LOVE it!!!!!!

Spiritual
I would like to have family prayer every night before bed.

I would like to strengthen my testimony on the atonement.

Read my scriptures or church material three times in the week.

Emotional:

Be more patient with my children.

Work more one on one with Cameron and try to help him use his words.

Make time to talk to Nate about his day and laugh about something with him every day.

Give myself one compliment every day!!!!!


Drew Cavner



Goals:


- Have a protein shake for breakfast everyday.
- Get at least 7 hours of sleep every night.
- Read for at least 1 hour per day.
- Reduce white flour intake.
- Do at least 30 min of cardio per day.
- Barbell Bench over 335 (single rep), Squat over 400 (3 rep max) and Hang clean 300 or more (3 rep max).
- Lose 10 lbs of fat.


Mark Pittard


Goals:

1) Win the challenge
2) Finish my bachelor degree
3) Exercise everyday
4) Transition into my career
5) Spend quality time with my wife and son

8 week Challengers

Jason Hall


My name is Jason Hall. I will win this competition. Scott has assured me that the winner will receive an all expense paid trip to Tahiti. Game on! I would like to thank all of you for trying and hope that you achieve your personal health goals!

Health Goals: I weigh 209 pounds. I will weigh 195. My body fat is 22.2% it will be 19%. I will achieve this by exercizing in the mornings for 1 hour, with 2-3 additional workouts at night, and sticking to a fat and sugar reduced 2400 per day calorie diet.

Spiritual Goals: I will read and study all of the talks from October General Conference 2011. I will do this in the morning, and at night before bed.

I would like to thank beforehand those of you who will be coming in 2nd, 3rd, 4th place and so on; I hope this changes your life! I know it will change mine...I'm going to Tahiti!



Julina Hall



My name is Julina Hall. I'm a stay-at-home mom who loves nutrition and fitness but I still have that extra pudginess I'd like to get rid of. I'm very excited to do something like this and have support from such an inspiring blog.

My Physical Goals- I'm 5ft 3. I currently weigh 122.5 lbs and am at 22.5% body fat. By the end of these 8 weeks I want to weigh 110 lbs and have 20% body fat. I will accomplish this by pledging to do at least 1 hour of cardio 6 days a week. Since I also pee in my pants every time I cough or sneeze, I want to strengthen my core muscles considerably. I will do this by doing 1 hour Yoga or Pilates 5 days a week.

My Nutritional Goals- First and foremost, I want to get off the white devil- sugar! I want to forever rid my spiraling addiction to this nutritional nightmare. I also want to follow a plant based diet, starting with a 2 week vegan cleanse and ending with me developing a habit of daily eating lots of leafy greens and other veggies, fruits, nuts, & whole grains, eating lean animal protein only 2-3 times a week.

My Emotional Goals- I struggle with emotional eating (as do most Americans). I want to understand the reasons why I turn to food when I'm stressed, or bored. Why on the weekends do I look to food as an entertainment. This is a subject I want to research and soul search, to become aware of my choices and habits so that I can change them for the positive.

My Spiritual Goals- I want to get in the habit of daily scripture reading. I have set aside 10 min every day to do this.




Ashley Ludlow:





Goals:
This time around, I'm really going for a wholeness and balance in my life. I'm working towards physical, mental, and emotional stability and strength. Here are a few of my simple goals:


-Spend 20 minutes every day in meditation and spiritual well being.
-Spend 30 minutes 6 days a week in some sort of physical activity.
-Get a good night's rest each night (this means going to bed at a decent hour, but unfortunately will have to be a bit different each night.)
-Keep TV time to under 2 hours each day.
-Keep computer time to under 2 hours each day (excluding time focusing on homework).
-Finish my Medical Transcription Editing program online.
-In general I'd like to see healthier meals, a cleaner home, and a stronger body and mind.

Scott Schwab:




Goals:

-Read 5 books(this includes books on tape)
-Eliminate time wasted (no more radio in the car when I am by myself)
-Get to my ideal weight (more cardio less lifting)
-Eliminate texting while driving and speeding from my daily routine
-Wake up at 6am or before everyday except Weekends
-Limit eating out as much as possible
-Avoid the weekend binge of eating (balance and consistency)
-Serve someone other than my family daily

The First of our Fall Challengers

Jenny Wilcox


My goals:

Physical: exercise 5 times a week for at least 40 minutes and do the 6 week yoga course with my husband. Also, hike once a week with my sister, Andrea.

Nutritional: eat 5 fruits/veggie servings a day and do the zone diet. Allowance for one cheat meal a week.

Spiritual: study scriptures daily with preach my gospel.
Musical: practice cello daily, preferrabley for an hour. Intellectual: read physical anthropology book.

Financial: set up and start advertising for my wedding/event music trio. P.s. If anyone needs a chamber group for their wedding, call me for booking info!

I am super excited and was in dire need of this kick in the pants. Thanks for having a blog!

Andrea Wilson


Goals
*Long term goal for this 8 week challenge is to lose 25 pounds.

Here are my short term goals to reach that goal:
-exercise an hour a day, 6 days a week
-cut out refined carbs and sugars and fried foods
-hike once a week with my sister, Jennie
-eat out only once a week, this goal will be good for my wallet as well:)

Other goals:
-watch only one hour of tv a day
-read one uplifting book a week.


McKenzie Peterson


Goals
1-Get up early/Read Scriptures
2-Exercise at least 5 days a week
3-Tone up-loose inches
4-No pop-Drink more water
5-Date Nights with the hubs!!

Chandi Schwab


Goals
-Atleast 30 minutes daily personal study time
-20 min one on one time with each child a day
-1 home project from off my list
-Swim 2 times a week(really helps build my lungs for running)
-Atleast 1 workout class a week to mix it up
-Start phase 1 Boston Marathon training
-Hold 6:45 pace for 8 miles

Quote of the day

"A failure is a man who has blundered, but is not able to cash in on the experience."
Elbert Hubbard

We have to remember that success is not to be perfect, but to learn from our mistakes and not give up. We must pursue our goals over and over again. And if we do, we will always end up in a better position than we were in previously. That is what success is all about.
(Chandi)

Healthy Weekend Warriors

Chandi Schwab
We all know how it goes. You make good food choices, avoid temptations, and work out every morning only to find that on Friday or Saturday night, your willpower goes out the window. Somehow you begin noshing on hamburgers and fries,then snoozing through your Spin class the next morning. Sound familiar?

The weekend sure can make our weight-loss goals challenging. Why? Well, during the week, we tend to plan ahead and follow a schedule. We get up, eat breakfast, head to work, eat planned snacks during our breaks, enjoy lunch at the same scheduled time each day, and find ways to squeeze in exercise. Many of us even pack a whole day's worth of food and do pretty well at making healthy decisions day to day.

During the weekend, it might seem that all bets are off. Without a set schedule (and more opportunities for temptation) one weekend can easily undo a whole week of healthy habits.

So, how do you change your unhealthy weekend habits? A good start would be to begin incorporating these healthy weekend tips so you can stay healthy—and on track!

1. Squeeze in a longer workout
The best part of the weekend is that you have more free time. So while you might not be able to squeeze in a 30-minute run over lunch during the week, you can use the weekend to go for a longer run at a beautiful park nearby. Or go to the gym to try a new hour-long class. Use the weekend as a time to refresh your workout and get more activity in without feeling rushed.

2. Eat like it's a weekday
When you think about it, it doesn't really make much sense to eat differently on the weekend than you do during the week—especially if your food choices during the week keep you fueled and energized. It can be easy to skip meals on the weekend and then make up for it later by overindulging at dinner. So, make a point to eat breakfast, lunch and dinner while sitting down. Pack snacks for when you're on the go, and follow a schedule just like you would during the week. Your body will thank you!

3. Stick to your usual sleep schedule
Are you someone who has a firm bedtime during the week only to stay up late and sleep in on the weekends? Changing your sleep patterns could throw off your schedule (hard to eat breakfast when you get up at noon!), and could also interfere with weight loss. Just think of all those times you stayed up later than usual, got hungry and ended up eating something unhealthy! Changing your sleep schedule can also make it harder to fall asleep on Sunday night which could set you up for a tired Monday.

4. Get outdoors
Because most of us work indoors during the daylight hours, the weekend provides a nice opportunity to get outside, see the sun and connect with nature. Heading outside can boost your body's production of vitamin D, plus studies show that people are happier when they spend time out in nature. So, get out there and enjoy the great outdoors!

5. Fuel yourself for weekday success
Ask yourself honestly if you pushed yourself too hard with workouts or restricted your food or calories too much during the week. If so, come Friday, your body may be hungry and tired, which can lead to overeating and under exercising on the weekend. Remember to practice moderation every day, eating and exercising in a way that you can sustain for the long haul—not just a few days or weeks.

6.Make water your first choice
Why drink more water then coffee, soda or even juice? Anything other than water has caffeine, sugar and other additives that the body needs to filter, break down or store. And after all of that, the body may not end being hydrated the way that it needs to be.
Juices are good for you and definitely better than coffee or soda, but juices contain sugars that can add to your caloric content. Juices contain vitamins but they do not hydrate your body as well as water can.
This does not mean that you should never drink other beverages. However you do need to make sure that you are getting enough water into your body. 2 to 3 liters is an average of the amount water that you should consume on a daily basis. You will never have to worry about drinking too water. People that are ill from the common cold or are suffering from high blood pressure or any other illness are instructed to drink as much water as they can.

7. Plan for relaxation
Most of us are busy during the week and even our weekends seem to become non-stop errands, chores, work and travel. So how do you find time to relax? Take the whole weekend (or at least part of it) to schedule some downtime for at least an hour or two. Whether it's practicing your favorite hobby, seeing a movie with friends or even meditating quietly, do something every weekend that recharges you. You'll not only feel better, but also beat stress (which may also help you drop a few pounds).

8. Break the on-again, off-again diet mentality
If you have a history in yo-yo dieting, make sure that you're not alternating between being "good" and "bad" throughout the course of a week. View the weekend as time for you—not a time to rebel or "cheat" on your diet and exercise plan. Remember that being at a healthy weight is about sustainable healthy lifestyle changes, not just a diet and exercise plan that you can maintain Monday through Friday. Revisit your goals and recommit to making healthy and realistic choices every day that set you up for success in the long term.

9. Weigh in Monday morning
If you need extra help being accountable over the weekend, schedule your weekly weigh-in for Monday morning. Knowing that you'll step on the scale at the start of the week can help you to stay accountable and be more aware of your weekend choices.

10. Plan for the week ahead
What better way to stay healthy on the weekend than by using your extra time to continue to set yourself up for success? Take a Saturday afternoon or evening to plan your meals, hit the grocery store, and do some big batch cooking for the week ahead. That way, when your busy week gets even busier, you'll already be ahead of the curve and able to stay on track! Don't forget about laundering your workout clothes, packing your gym bag, and getting prepared for workouts, too.

Hope this helps!!Good Luck!!:)

"Pretty is what you are...Beauty is what you do"

Chandi Schwab
I heard this on a Bare Minerals commercial which sounds kind of lame, but I really liked it. Anyone can be pretty, but it is what we do that will make us a Beautiful person of worth.
I have had a very rough week due to news I recieved the first part of the week, and a few other crummy things added to it. I noticed that it really affected so much of what I do. I didn't feel like doing much at the gym, my runs were pointless and unfulfilling,I was extra grouchy with my kids, short tempered with my son's soccer coach, and I have just wanted to sleep whenever I can.
Life can be hard, and can easily affect us negatively. So I feel it appropriate to say it yet again, what I always seem to be stressing on here, even though it is mostly for myself. Life is all about getting back on track and doing what we can to find motivation and do what it takes to meet our small goals that will help us achieve our lifelong dreams. It is about striving to compete with ourselves and end up on top.
Even if you are not doing the 8 week challenge, write up a list of attainable goals that you have in all areas in your life, and tackle them! We like to writ them on our bathroom mirror with a dry eras marker. So much Happiness comes through feeling productive and accomplished. her's to getting back on track;)Good luck to you all!!

Time for change

Scott Schwab:
I worked out with a friend today and for the first time in a long time, I lifted in a much different way than I usually do. I usually focus on low weight high reps and my friends focuses on high weight and relatively high reps. It was an experience that I learned a lot from as well as getting a great workout.
You may know the benefits to switching up routines, but if you don't, the phenomenon is called muscle confusion. Muscle confusion is periodically changing up your workout, so that you get a new burn, and your muscles feel different exercises. The reason for its effectiveness, is change itself requires a different mental capacity. From the physical side of things, what it does is keeps the body from doing the same thing and having no growth. Our bodies are so resilient, if it is not pushed or challenged, the body goes through the plateau phase.
Continually getting results from our body means that we need to do a variety of exercises as well as switch things up. There are many ways that we can switch up our workouts to make them effective. Below is a list of methods to keep your body responding and continually pushing towards your established goals.

-Burnout: If you have not try it, make it a priority. You can choose a muscle group or multiple groups and work them until you literally have nothing left. Not only will this work the muscle in a different way, but it will help you build muscle endurance.
-More reps/sets: This can also cause burnout, but more importantly it raises your bodies expectation of what it will endure. When the mental capacity envelopes an idea and passes it through to the physical, you raise the level of physical response. It is not only an attitude, it is action.
-Routine Switch: routines are a powerful thing and provide comfort. If you are used to doing the same thing each day or each week, it will be hard to change. Do not let your mental hold you back. Do a little research, talk to other enthusiasts, and plow forward. Determine the areas that you want to work and look at exercises that will fulfill your requirements.
-Angles: Even switching the angle that you lift or your body positioning, will work different muscles. Try standing rather than sitting, while you do lifts or visa verse. Also try bringing up your legs, or flexing your muscle that you are working. Incorporate flexing your abs and include other muscle groups as well.
-Team lifting: Try and do someone else's routine. Because it is not your routine, it will be different but you will have the person their to tell you tips and benefits as you are starting.
-Max-out: This should never be done by yourself. To lift your max needs to include someone there who can support you if something doesn't go as planned. Lifting your max is also good mentally because you know how much you can do and as you continually push yourself, see that max raise. It is a fulfilling process that will help you be excited about your efforts.

Everyone wants results. Realize though that there are many ways to the results you seek. By learning what works for you, and learning from others, you can be in a position where there is continual improvement. Continual improvement is the goal. You don't have to be perfect today, but seek perfection today!

Sabotage Sugar Cravings

Chandi Schwab
Craving sugar, whether it be gummy bears or Oreo cookies, is a powerful urge that can be hard to resist. Many people feel deprived if the evening meal is not followed by dessert, and who hasn't jumped in the car and headed for the nearest ice cream shop to squelch that irresistible need for sugar? Sugar can affect you emotionally and physically. So what do you eat when the cravings hit?

When you eat sugar, your energy level increases and the insulin in your blood rises sharply. This insulin allows a chemical called tryptophan to enter your brain and release a neurotransmitter called serotonin. Serotonin is a feel-good chemical that gives an overall sense of well-being. Beta-endorphin is another neurotransmitter that sugar releases. Sugar actually makes you feel physically good. Sugar may also be associated with emotional aspects of your life, like grandma's chocolate chip cookies.

Micronutrients
Several micronutrients may help curb your sugar cravings. Most can be found in a good multivitamin with minerals. Zinc, vitamin C and the the B vitamin niacin help release serotonin to curb the cravings. Chromium enhances the effects of insulin by helping in glucose metabolism. Therefore, you need less sugar for energy, which may reduce sugar binges. Foods that contain chromium are grapes, potatoes and broccoli. You can find zinc in oysters, crab and beef; vitamin C in oranges, grapefruits and strawberries; and niacin in fortified cereals, tuna and salmon. Talk to your doctor about taking vitamin supplements.

Whole Grains
Whole grains, such as whole wheat, barley, oats and brown rice, contain fiber, which can help reduce your sugar cravings. Whole grain breads and brown rice dishes are good sources. Consuming six to 11 servings of whole grains a day can also help regulate your digestion and reduce the risk of coronary disease.

Fruit
Eat fruit. Apples are a wise choice. They are sweet and rich in fiber to make you feel fuller and satisfy your sugar cravings. Additionally, their portability will enable you to eat an apple at anytime without having to peel or cut it like other fruits. Lastly, because apples take longer to chew, your body has a longer amount of time to register that you are no longer hungry, thus suppressing cravings.

Vegetables
Vegetables not only deliver a high dose of vitamins and minerals, but also ample amounts of fiber, helping to reduce sugar cravings. Choose leafy green vegetables like turnip greens, collards and kale. Sauté these vegetables in light olive oil and season to taste using flavorings such as garlic, herbs and lemon to bring out the flavor of these nutrient-rich vegetables.

Nuts
Just one ounce of nuts can deliver high fiber and fight your sugar cravings. Almonds, cashews and peanuts are all healthy and fiber-rich alternatives to sugar. For an added snack, mix almonds with raisins in a plastic bag for a naturally sweet snack on the go. You can also add nuts to plain yogurt as a sugar substitute. Or, you can begin fighting your sugar cravings early in the day by sprinkling a handful of nuts over your cereal. Sometimes grabbing a spoonful of peanut butter is very necessary and satisfying:)

Meat
Chicken is a healthy source of protein which your body needs for energy.Lean beef and fish also contain protein that your body converts into energy. If you have enough protein in your diet, chances are you will not feel fatigued and your body will crave less sugary boosts through the day.

Natural Sugars
Honey contains natural sugars which are healthier than refined sugars. Whole grains have a low glycemic index so a snack of oatmeal with honey will both fill you up and give you enough energy to ward off sugar cravings.

Combining Proteins with Sugar
Completely eliminating sugar from your diet may not be feasible for many people. So if you feel you just can't resist, try this strategy offered by nurse practitioner Marcelle Pick of the Women to Women website. Indulge your treat with a bit of protein. Eat a small piece of cheesecake, custard or meringue, all made from protein. Or have a piece of cheese, milk or a handful of nuts with your treat of choice. The protein provides a slower rise in blood sugar and forgoes the insulin spike.

Remember, if your body is used to sugar it may be shocking to stop eating it cold turkey. A lot of these foods are great substitutes that have sugar in them still, but always try to eat in moderation.

15 cleansing foods

Chandi Schwab
When it comes to cleansing your body of harmful toxins, food really is the best medicine. You’ll be amazed to learn that many of your favorite foods also cleanse the body’s detoxification organs like the liver, intestines, kidneys, and skin, preventing harmful toxic buildup. Help ward off the harmful effects of pollution, food additives, second-hand smoke, and other toxins with delicious fruits, vegetables, nuts, oils, and beans. Any of these foods can be substituted in with this weeks cleanse if you want variety:0

Apples: Because apples are high in pectin, a type of fiber that binds to cholesterol and heavy metals in the body, they help eliminate toxic build up and to cleanse the intestines.

Avocados: We rarely think of avocados as a cleansing food but these nutritional powerhouses lower cholesterol and dilate blood vessels while blocking artery-destroying toxicity. Avocados contain a nutrient called glutathione, which blocks at least thirty different carcinogens while helping the liver detoxify synthetic chemicals.

Beets:Time to whip up some delicious borscht soup since its main ingredient, beets, contain a unique mixture of natural plant compounds that make them superb blood purifiers and liver cleansers.

Blueberries: Truly one of the most powerful healing foods, blueberries contain natural aspirin that helps lessen the tissue-damaging effects of chronic inflammation, while lessening pain. Blueberries also act as antibiotics by blocking bacteria in the urinary tract, thereby helping to prevent infections. They also have antiviral properties and help to block toxins from crossing the blood-brain barrier to gain access to the delicate brain.

Cabbage :Cabbage contains numerous anticancer and antioxidant compounds and helps the liver break down excess hormones. Cabbage also cleanses the digestive tract and neutralizes some of the damaging compounds found in cigarette smoke (and second-hand smoke). It also strengthens the liver’s ability to detoxify.


Celery and Celery Seeds :Celery and celery seeds are excellent blood cleansers and contain many different anti-cancer compounds that help detoxify cancer cells from the body. Celery seeds contain over twenty anti-inflammatory substances. It is particularly good for detoxifying substances found in cigarette smoke.

Cranberries :Cleanse your body from harmful bacteria and viruses that may be lingering in your urinary tract with cranberries since they contain antibiotic and antiviral substances.

Flaxseeds and Flaxseed Oil: Loaded with essential fatty acids, particularly the Omega-3s, flaxseeds and flaxseed oil are essential for many cleansing functions throughout the body.

Garlic :Eat garlic to cleanse harmful bacteria, intestinal parasites and viruses from your body, especially from the blood and intestines. It also helps cleanse build-up from the arteries and has anti-cancer and antioxidant properties that help detoxify the body of harmful substances. Additionally, garlic assists with cleansing the respiratory tract by expelling mucous build-up in the lungs and sinuses. For the health benefits, choose only fresh garlic, not garlic powder, which has virtually none of the above properties.

Grapefruit :Add a ruby red grapefruit to your breakfast to benefit from pectin fiber that binds to cholesterol, thereby cleansing the blood. Pectin also binds to heavy metals and helps escort them out of the body. It also has antiviral compounds that cleanse harmful viruses out of the body. Grapefruit is an excellent intestinal and liver detoxifier.

Kale:Steam some kale to benefit from its powerful anti-cancer and antioxidant compounds that help cleanse the body of harmful substances. It is also high in fiber, which helps cleanse the intestinal tract. Like cabbage, kale helps neutralize compounds found in cigarette smoke and strengthens liver cleansing.

Legumes :Add a handful of cooked beans to your next meal since they loaded with fiber that helps lower cholesterol, cleanses the intestines, and regulates blood sugar levels. Legumes also help protect the body against cancer.

Lemons:Excellent liver detoxifiers, lemons contain high amounts of vitamin C, a vitamin needed by the body to make an important substance called glutathione. Glutathione helps the liver detoxify harmful chemicals. Add a squeeze of fresh lemon juice (not the bottled variety) to pure water to support your cleansing efforts on a daily basis.

Seaweed: Seaweed could be the most underrated vegetable in the western world. Studies at McGill University in Montreal showed that seaweeds bind to radioactive waste in the body. Seaweed also binds to heavy metals to help eliminate them from the body. In addition, they are powerhouses of minerals and trace minerals.Sushi anyone?

Watercress :If you haven’t tried watercress add this delicious green to your next sandwich since it increases detoxification enzymes and acts on cancer cells in the body. In a study at the Norwich Food Research Centre in the United Kingdom, smokers who were given 170 grams of watercress per day eliminated higher than average amounts of carcinogens in their urine, thereby eliminating them from their body.

Eating a variety of fresh fruits and vegetables assists with detoxifying harmful substances from your body. Who knew cleansing could taste so good?

9www.care2.com)

Day 1 (Let the games begin)

Scott Schwab:
For the first day of the challenge, we want to give some practical advice and also set things in motion. As you decide what types of goals you want to achieve, it is important to be realistic. You know yourself much better than we do, and that is why it is better for you to decide what you will do and then incorporate habits and lifestyle changes that will continue to help you be healthier. We have found that these suggestions will give you immediate and lasting results that will bring down the cholesterol, help you lose fat, and most importantly feel better.

This Weeks Tasks:

1. Replace all sugar drinks with water. Drink half your body weight in water ounces per day. This really helps with cleansing the body and naturally acts as a cleansing effect for toxins and unneeded sugars.
2. Perform a cleanse. This should be something that supports getting the crap out of your body. It is said that people carry up to 8 pounds of waste at anytime. That is bad because it slows you down, makes you bloated, and can increase your risk for disease. Find a cleanse that will keep you regular and support healthy eating.
3. Begin a workout routine that will be challenging but realistic. There are so many resources available. If you don't have time, make time! With our busy lives it is important to create the time that you need for what is most important. Remember, "schedule your priorities, not prioritize your schedule."
4. Even more important than exercise, is healthy eating. For best results, you should do both at the same time, but if you could only do one, the healthy eating would be the best pick. Ideally you should be eating every 2 hours and choose healthy snacks that are about the size of your fist. Keeping your metabolism going is one of the best things that you can do for your body. By eating every 4 hours or more, our bodies go into starvation mode and will hold onto all fat possible for sustenance. This alone will help you naturally cleanse your body and reverse the effects of lack of fuel. Your body is an engine and it needs fuel, just get the right types of fuel.
5. Start your morning with breakfast! I know that there are many people that do not eat breakfast or have gotten used to not eating. This is the most important thing to start a great day. Eat something sensible and get your body moving.
6. Supplements. I cannot stress enough the right supplementation for your body. The three that are most important are fiber, a multi-vitamin, and protein. The reason being is keeping the body regular and giving the fuel(protein) for muscle development, body function, and system restoration.
7. Avoid eating fried food and processed foods as much as possible. Those who go out to eat everyday have a high risk of cholesterol problems down the road. Pack a lunch, it is cheaper and easier on your body. Processed foods do not have a lot of nutrients in them and leave the body wanting more fatty foods.

Here is a cleanse that you can do. It is a 5 day cleanse, but will help you get the right amount of calories, cleanse the body, and eliminate the starvation feeling that other cleanses leave you with. If you have your own cleanse, feel free to do it, but do a cleanse this week to start right.

Chandi Cleanse:
Day 1
Breakfast: Fresh oats in Milk or water(honey can be used for sweetener, but no sugar)
Snack: Orange
Snack: Protein smoothie or protein in water or milk shaker
Lunch: Broccoli and apple
Snack: Almonds(handful)
Dinner: Brown rice and beans or asparagus
Cleanse: Drink a cup of smooth move tea

Day 2
Breakfast: Wheaties in milk(no sugar added)
Snack: apple or orange
Snack: protein Smoothie
Lunch: Fresh Watermelon and banana
Snack: Fat Free Cottage cheese
Dinner: Brown rice and bell peppers
Cleanse: Drink a cup of smooth move tea

Day 3
Breakfast: Fresh oats and blueberries
Snack: cantaloupe
Snack: Protein Smoothie
Lunch: Potato and Fat free cottage cheese(try to avoid butter, sour cream, and cheese)
Snack: Tomato
Dinner: Brown rice and spinach
Cleanse: Drink a cup of smooth move tea

Day 4
Breakfast: 2 hard boiled eggs
Snack: Strawberries or blueberries
Snack: Protein Smoothie
Lunch: Green peas and kidney beans
Snack: Cantaloupe and Raspberries
Dinner: Brown rice and Halibut
Cleanse: Drink a cup of smooth move tea

Day 5
Breakfast: Fresh oats and strawberries
Snack: Watermelon
Snack: Protein Smoothie
Lunch: Brown rice and grilled chicken
Snack: Almonds
Dinner: Potato and broccoli and Fat free cottage cheese

*The great thing about this cleanse is that it is cheap to do and gives you all of the nutrients. It is also a great way to ease yourself into healthy eating. There are a lot of varieties that you can explore with this, but for five days stick to this. You also want to focus on eating meals the size of your fist. Stretching the stomach is not good for you and presents problems with feeling full. We are trying to shrink your stomach and still give the body fuel, and that is why the six meals that have all of the food groups covered is best. You can continue to eat like this as long as you would like, but five days will really get your body into a position where it will get results. Combine this cleanse with the suggestions above and I will guarantee you results. Good luck.

Quote of the day

Scott Schwab:
As we are on the eve of the next 8 week challenge, we want to welcome all challengers and readers. Your journey will be determined by how badly you want results and what you are willing to give up and do to get them. We will make the suggestions to get results, but it does require you to do the suggestions. You can do anything for a day, then a week, then a month and before you know it, you are living a lifestyle that will support healthy living. Our quote today is meant for anyone starting a journey.

"Don't look further for answers: be the solution. You were born with everything you need to know. Make a promise to stop getting in the way of the blessing that you are. Take a deep breath, remember to have fun, and begin."

-Jonathan H. Ellerby-

Whip it good

Scott Schwab:
The song "whip it good" by devo comes to mind when thinking about the workout that I am going to suggest right now. It will whip your backside into shape and quickly. This set of exercises can be done all in one day if you desire or can be completed in a week for great results as well.

Running stairs:
Running stairs is one exercise that truly will work your entire body. Even walking stairs has considerable benefits. Looking at the exercise in slow motion you work your calf muscles and it extends up into the hamstrings and into the quad muscles. The benefit continues into the hips the butt and the core (depending on how quickly you run). Pumping your arms will allow for a good shoulder, chest and arm workout. If you want to push it into overdrive, take some light dumbbells and pump those.

Swimming:
I am such a fan of swimming. I am not a swimmer by nature, but it is the best workout no matter how in shape or out of shape you are. If you don't know how to swim, just give it a shot. It is great for joints and the best workout for lungs and endurance. Between your laps you can walk back and forth. Access to a pool may be difficult, so if you don't have access to a pool, find a lake and a wet suit. I am serious about how many benefits come from swimming. You will notice as you swim a stronger and more in shape you all around.

Bear Crawl:
This exercise is definitely a funny looking exercise, but the effects really are great for the body. As you hunch over on your arms, your weight is on your shoulders, chest and back. The fact that your butt is in the air and you are driving with your legs, really strengthens your backside muscles and down into your legs. Speed is not essential, but the faster you go the more you will work your body. This exercise you can do at home, at work, at school. Well maybe not, but find a 20 yard stretch and give it a shot.

Push ups:
I love push ups and believe that you can incorporate a lot of exercises that give a whole body workout. The first thing to do, is to decide on the amount that you want to do. Put that number on your mirror so that no matter the number, you have all day to do it. I used to do a lot of push ups and sometimes I would just drop and do 20 so by the end of the day I achieved my goal. Even if you are doing something else at the gym or even running, try and do push ups everyday and I promise results! Also try push ups with your feet on an elevated surface. Try push ups between chairs, put your upper body on an elevated surface. Try to spread your shoulder width in and out so you feel all of the different muscles that you can work by only doing push ups.

ABS:
Scissor kicks. Lay flat on your back and slightly raise your head and your feet. Keep your butt on the ground and start kicking up and down. Do that an established number of times and then do in and out kicks. Again just the different motion will really work your core in different ways. Try and do 4 or 5 reps and this is a workout once again you can do anywhere and can be done multiple times in a week.

Mental Preparation 101

Scott Schwab:
We have talked many times how the physical act of doing anything is first accomplished with a decision to act (mentally). I wanted to cover this as we are getting into the next 8 week challenge. We would love for everyone to enter and have success with every goal that they choose. The greatest part to the challenge is you. It would not matter if we wrote out a specific plan for everyone, if you have not made the decision, you will not accomplish the task no matter how beneficial.

There is a book that I just became familiar with called the Ant and the Elephant. The author speaks about how many neurons in the brain get to work, when a thought is consciously made and how much a subconscious thought generates. The science is staggering. Conscious thoughts generate about 2000 neurons per thought. Subconscious on the other hand generates 4 billion neurons. The difference exists in the power of mind. If you are a believer in what you believe you will achieve, then spend the time visualizing what you want most.

However, I also am not naive enough to know that you cannot think yourself skinny. The trick is what you spend your time believing. So often people talk themselves down. Being your own worst critic is not a powerful thing. It is debilitating. Study after study, shows how a person perceives themselves in thought, is generally how that person is physically. Tell yourself how talented you are, how beautiful you are, and do it in front of the mirror. More importantly believe it!

Action:
Self affirmations as some call it, is taking time in the morning and at night and tell yourself what you want to achieve and more importantly what you want to be. Visualization is a process of actually picturing what you desire. Picture what you want and be very detailed. What you will wear, the route you will take, the responses you will give and also the responses you expect to get back. It may be out there for some, but it really works. Another aspect is creating visuals that you can see.

The process:
The process can be done by hanging things up on a board where you will see them. Many people have goal boards or charts to track their vision. Setting goals and keeping them in sight throughout the day. My personal favorite is getting a dry erase marker and putting your goals on your mirror. Every night and morning it is the first and last thing I see. Give it a try and let us know what you think. Also if you have tried any of these methods or have feedback, leave us a comment.

Get to work

Scott Schwab:
Now that we have Labor Day out of the way, it is time to get to work. For me, I found myself eating like there was no end to my stomach. Everything in site, and it really didn't matter what. However, Sunday morning around 2 am, I paid for it hardcore. I have never had my stomach in such knots. Despite not getting any sleep, there were other complications that made it difficult for my family to sleep, and just generally thinking that I might just pass out because of being so uncomfortable.
Anyway, I lived and am better for it. I contribute the feeling to a weekend of having no control and eating way to much sugar. I still am feeling a little fatigued and I am trying to find the desire to get back on the exercise train, which currently seems to be going faster than my little legs will waddle. I found that the downward spiral effected my thoughts about more consumption and as far as getting out to do any type of exercise; forget about it.
This is perfect timing for me and for you. I really may just be able to avoid sugar for good now, if I can just remember my bout with the toilet early Monday morning. By doing the 8 week challenge that starts Monday, that will take us to the time right before Thanksgiving. That way we can all be in shape for the Holidays, fall family pictures, and reverse the effects of hibernation. By having a good fall, we will have a better winter with less weight gained. Less weight gained in the winter will lead into a great spring and translate into our best summer ever.
Weight gain and weight loss, takes time. If you don't agree, look at what has happened to Drew in Drew's Journey. I firmly believe that after he completes his 6 months of eating whatever and not exercising, that he will be so motivated to get back to himself. Lets all find our own motivation and get into a position of health and fitness that is lasting. Find your reasons, because nobody can tell you to do, what you are not willing to do and have not already made the decision to do. The 8 week challenge will begin on Monday the 12th with a cleanse of your choice. Let us know if you are joining the competition.

Happy Labor Day

Hey all, we just wanted to wish you a happy Labor Day. Have fun and enjoy some time off. Our next 8 week challenge starts next Monday the 12th. Please join us for the best challenge yet.

Glucose

Scott Schwab:

Glucose- is a monosaccharide (or simple sugar). Glucose is one of the most important carbohydrates. The cell uses glucose as a source of energy and metabolic intermediate. Glucose is one of the main products of photosynthesis and starts cellular respiration. The natural form (D-glucose) is also referred to as dextrose, especially in the food industry.
When plants undergo the chemical process of photosynthesis, they use the sun's energy to convert carbon dioxide from the atmosphere with water, making glucose in the process. These sugars we find through the photosynthesis process, are better for you and will give you better results than manufactured or artificial sweeteners. Try to avoid High fructose syrups and any form of sugar in high doses. We have sugar consumption to blame for much of the issues surrounding diabetes, heart disease, and obesity. Obviously sugar cannot take all the blame. We as consumers must look at the products available and make better choices.

Benefits of Glucose
Glucose is stored as glycogen predominantly in liver and muscle cells. Your cells use fructose and glucose to provide for their energy needs; you can burn the sugars to produce the energy molecule ATP, which fuels muscle movement and other cellular activities. Glycogen, provides the nutrients to promote healthy muscles and sustained growth. The best form of sugars as mentioned above are fruits, especially in the morning before a workout.

Precautions
Fructose and glucose are kinds of sugar. You consume them whenever you eat foods containing high fructose corn syrup, table sugar or naturally occurring sugars. You also take in glucose, and not fructose, whenever you eat starch. Sugars can be good in moderation, however, these same sugars that give substance and energy; can also have the reverse effect. With sugar, do not consume more than you can burn.
Try to avoid High fructose syrups and any form of sugar in high doses. We have sugar consumption to blame for much of the issues surrounding diabetes, heart disease, and obesity. Obviously sugar cannot take all the blame. We as consumers must look at the products available and make better choices. For instance if you want to drink a coke realize what you are consuming. (table below)

Coca Cola
12 oz (355 ml) Can
Sugars, total: 39g
Calories, total: 140
Calories from sugar: 140*
20 oz (590 ml) Bottle
Sugars, total: 65g
Calories, total: 240
Calories from sugar: 240*
1 Liter (34 oz) Bottle
Sugars, total: 108g
Calories, total: 400
Calories from sugar: 400*

Conclusion
In short you are much better to drink water over most if not all drinks. Some drinks serve different purposes, but realize that sugar is very harmful. Try and get your sugars through fruit and other natural forms and avoid high fructose corn syrup and other artificial sugars.

How excercise affects your appetite

Anyone serious about getting healthy knows that exercise is a vital part of the equation, but have you found that working out also brings on a serious appetite?
Most of us would say that exercise does make you hungry, but others believe that doing really intense exercise can take your appetite away.

What's true? It's time to find out — our reporter Michael Slater has volunteered to help out for this little experiment.

The test
To help him out is Nicolas Philippou, who's a fine example of a healthy Australian male. The second volunteer is Rob Rowland Smith also known as "The Sandhill Warrior" — for the second part of the experiment Rob is going to put Michael and Nick through a more rigorous routine.

Rob's day job is training and motivating world-class athletes, so we're keeping him on the leash for the first part of the experiment, which is moderate exercise only — walking, swimming and pedalling, which are all low impact. These exercises get your heart and lung rate up to around 70 percent. But all three blokes are hardly pushing it to the limit.

Question is, how hungry has it made them? After some moderate exercise they all fall on a picnic basket like they're starving. A whole chicken is gone in no time flat — it's a fair measure of their appetites.

Michael: Now we were out for about an hour, it was moderate exercise. Why are we all feeling so hungry at the end of it?
Rob: We've worked at 65-70 percent of our capacity, we've increased our body metabolism and we've lifted our heart rate. We've actually stimulated our body and our body then says "you need to refuel, you need to put some petrol in the tank".

Well, that answers one question — we do get hungry after moderate exercise.

So what happens to your appetite when it comes to hardcore exercise? Rob the warrior is let off the leash for phase two — he's booked Michael and Nick up for two hours and he thinks they'll be leaving on a stretcher! They're in for a major cardiovascular workout, warrior style.

After two hours in the Warrior's world, Michael's ready to drop. So do the boys want to eat lunch?

Michael: I can't believe that yesterday, after an easier workout I was so hungry, we devoured that chicken but I don't want to touch it now. Why is that do you reckon?
Rob: I'm the same way. I don't want to eat anything big — all I want to do after a big session like that is hydrate. Water and a piece of fruit, but as for a big meal, no way.
Nick: I feel like I've gone into shock. Thinking of food just makes me nauseous.

So why is that? The man who can help answer this Dr Martin Thompson, a Professor in Exercise and Sports Science at Sydney University.

"People often feel nauseous following intense exercise and this is because there is build up of acids within the body as a result of metabolism, and these acids have a direct affect on the brain, which makes us feel quite sick," he says.

David Ruschena is someone who knows that feeling well. He's a champion marathon runner who averages 25 kilometres a day.

"For me, intense exercise is a period of exercise that's 45 minutes to an hour that generally involves me running at speeds in excess of 20 km/h for half that time at least."

That's some serious exercise, but what does it do to Dave's appetite?

"After I've done intense exercise, I don't feel hungry at all, mainly because I feel pretty sick."

Conclusion

That settles it. If you're into intense exercise, don't fight the nausea by eating. Instead, keep your fluids up — dehydration is not a place you want to go.It is however important to get some carbs and protein in so your muscles don't deplete.

Fast Facts
•Have you heard of 'hitting the wall' in marathon running? When marathon runners "hit the wall" they stop running and start staggering because they've used up their body's supply of fast burning glucose and only have slow burning fatty acids left to run on. It can happen around two hours, or about thirty kilometres into the race.
(health.ninemsn.com)