Happy Halloween

Scott Schwab:
We want to wish everyone a safe and enjoyable Halloween.

Remember, all things in moderation. Anything we eat tonight, we will have to deal with tomorrow;)

Remember to eat a good solid meal, so that you are not snacking all night long because you feel that you are not full.

Remember it is easier to have things wrapped than open in a bowl or on a counter.

Remember to drink plenty of water, as it will help you feel full.

Remember to give away extra candy so you dont have to look at it everyday for the next week.

Remember how you fealt last year after you at too much candy.

Best of luck. This is a good test for all of us including the 8 week challengers. The biggest thing to remember is that you are in control and decide what you eat!

Quote of the day

Scott Schwab:
Rather than a quote, I wanted to share a personal insight that I had today. As I looked at the relationship between giving and receiving, I found that they exist in an eternal circle that flows into the other. When giving there is a feeling of satisfaction that increases your perception and knowledge of a given situation (and thus we receive). The simple fact of seeing additional things/blessings come into your life from giving is in fact a reality. The easiest way to forget about the challenges that you may be having personally, is to turn your energy and focus outwards to others.
Some of the greatest growing opportunities come through trial, tribulation, and disaster. Yes, these things are terrible and can change life forever, but with the right attitude we can also look at an event as a stepping stone to greater days ahead. With that attitude, receiving gives us the chance to give to others, comfort, direct, advise, or possibly give a unique perspective. My highest learning opportunities have come from events where I was able to see a unique point of view or the unique point of view that I needed at that time from someone who stumbled into my life at that exact time. Chance.... I think not.

Drew Manning on the Late Show

Scott Schwab:
Hey everybody, we wanted to remind you of our friend Drews fit2fat2fut interview tonight on Jay Leno. The link is on the right side and I think most of you have seen what he is doing. He is a good friend and has been a guest blogger, so tevo it or dvr it or just watch it. Good luck Drew.

Lose 5-10lbs part 2

Scott Schwab:
Losing weight is not the most important thing for everyone, however most people could afford to lose 5-10 pounds. As you work through the cleanse of choice physically, realize that perhaps a more important element is your mental cleanse. Realize the simple fact that when you are stressed or think that you can't, you probably won't. Now I'm not saying you can just think weight off, but it is amazing what a can attitude can accomplish.
Here is what I mean. There was a study done at Harvard that explained how the body responds to what the mind thinks. The study specifically mentions self confidence and performance. If we continue to build ourselves up and tell ourselves of our goodness, beauty, and talents, our demeanor changes, our confidence increases, and our performance output is increased. The same is true in reverse. If we spend our time thinking we can't and that we are not great and wonderful, than we will fulfill that role. Self fulfilling prophesy is a powerful principle that if you say something, with belief, and conviction, it will come into your life.
Realize that this takes work, time, and effort. Even right now, I am sure that there are some of us that may say, well I don't know if that's true. Or well that is nice for them, but my life is different or I'm different. No, you are not that different, unique yes, but different no. Imagine for a moment a Olympic athlete or world-class athlete. The reason they have obtained such a high level of output in their field, is their ability to work, believe, and then and only then, does talent come into play. Natural talent is important, but that is part of the work equation and the belief equation. When you believe in yourself in reference to a task, you will naturally do better and enjoy that thing more.
So clean out the closet of hanging self pity, the attic of poor self concept, and the cobwebs of I can't. Become who you want to become by belief and by action, realizing that work and opposition will always be part of the formula. Ask yourself if you can accomplish anything? If your answer is yes, than identify the thing you want most and plan a way to go and get it.

Simple implementation

Scott Schwab:
The reason that most diets do not work and fads don't last, is simply implementation! Think about it; there are two major factors for change to work. #1 It has to be a change that is easily implemented, either through a clear process, or be convenient to complete. #2 The biggest factor is the who and the how, or the person implementing, YOU. With that in mind lets look at a simple way for you to lose 5-10 pounds in a week. My goal will be to clearly outline the way to do this. Give it a test and let us know your feedback.

Start:
The best way to start anything is to clean out Resistance and past toxins. So for a lifestyle(not a diet), to work we need to clean out our system with a cleanse. There are two cleanses that I recommend and it depends on what you prefer. Both of these cleanses that I will recommend are proven and will give you results, if you follow them.

Master Cleanse:
Day 1-6
Morning:
Drink Sea Salt with 25-32oz of water (It is important to do this early and before you have to leave. Plan on being on the toilet for at least 30 minutes).
Throughout the day:
Mix
12 tablespoons of fresh squeezed lemons
12 tablespoons of grade B maple syrup
1/2 teaspoon Cayenne pepper
into 64oz (1/2 gallon) of distilled water
Evening:
1 cup of Smooth move tea
Drink this elixir throughout the day. No food. You may think you are not getting enough nutrients, but this elixir provides 1500 calories daily. You do not need to eat any other food, just drink the elixir. Yeah you will be hungry, but push through. You can do this cleanse upwards of 10 days, but I recommend doing it at least 3 to get the benefits and 5 to truly see a difference. We just coached someone through the process for 5 days and they lost 11 pounds!

The other cleanse that we recommend is the cleanse that involves food and is a little less extreme. However, if you want extreme results, you must get extreme. Know that with both of these cleanses that we have personally tried them and coached multiple people through the cleanses. They are safe and if followed correctly you will get results.

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 biggest key for success is for you to implement things that are manageable into your life. You have much better chances for success if you lay out the task and know exactly what you will do. Then it is up to you for implementation. Tell yourself that you can, and you will, and you must. Write down your goals and keep them visible. Eliminate habits or situations where it is extremely difficult to succeed and more than anything else empower yourself.

Eliminate:
Soda-replace with water
Eating fast food-replace with packed lunches and healthier foods

Implement:
Exercise daily-this can be anything, but make sure you get your heart rate elevated for at least 30 minutes. One of the best indicators is sweet. Make it rain baby.
Weights daily-releasing testosterone is the key and you will do that better and have more effectiveness with weights, even above cardio. If you are worried about bulking, just use low weight and do a ton of reps. Switch up your upper body and lower body each of the days in the week.

Quote of the day

Scott Schwab:
Today I was looking on google and seeing pictures of deep space provided by the Hubble space telescope. It is purely amazing and really opens up the possibilities of the mind of what is out there. With that in mind, I would encourage you to do the same search and see what the universe has to offer. Here is a quote that I thought was fitting. Additionally, lets pull our prayers together for all those effected by today's tragedy in Turkey.


"The most beautiful thing we can experience is the mysterious. It is the source of all true art and all science. He to whom this emotion is a stranger, who can no longer pause to wonder and stand rapt in awe, is as good as dead: his eyes are closed."

-Albert Einstein-

Exercise while you work

Scott Schwab:
On Saturdays it is easy to get into a habit of sitting around watching football or just relaxing. However, it is a great day to get a good solid exercise in for your body. Often times Friday night is a night for going out. Realize a lot of the calories consumed on Fridays are in the form of drinks and late dinners. If we choose to do nothing on Saturday, that seemingly innocent night can really cause your body to hold onto calories and rolls into the next week.
Here are a couple of exercises that you can do, that are not going to require you to go to the gym. I have also included how many calories you will burn over an hour. On average this is based on a 150 pound person, so adjust to your weight and realize that the harder you work the better.

Vacuuming your house/car:
A great activity, especially at the weeks end. It is more beneficial if you are moving furniture as you vacuum. The bending and movement of your body will naturally burn calories. I don't know if you are like me, but for some reason every time I vacuum my car I get a little sweat going. I do think I have extra sweat glands, so that may not be your trial that you have to bear.
Calories burned: 300-350

Working outside:
While we have the good weather, it is great to get out and enjoy some sunshine and get some needed projects completed. This can be raking the leaves, mowing the lawn, pulling weeds. All of these activities require your body to move, bend, and twist. Though they are natural movements, it really burns some good calories. You can also clean the gutters, sweep the garage, wash the exterior, etc.
Calories burned: 400-450

Bike Ride:
Depending upon your will to get out and push yourself, you can really burn a lot of calories on a bike ride, especially if you wear spandex(you just go faster). In all seriousness, a leisure bike ride, is a good way to clear your mind and also burn some calories. The reason is that you are working some of the largest muscle groups. You can benefit by pushing yourself harder as you climb hills, and try terrain that will work your legs.
Calories burned: 375-425

Jogging:
Going for a nice jog, is also a great way to clear your mind and reflect on the week. What you will find as you jog, is that you will find that your body is getting a full workout. Some tips are to pump your arms and mix things up with interval sprints or increasing your speed for short distances. You can also ramp up the workout by including weights for your ankles or wrists or just carrying dumbbells.
Calories burned: 550-650

Beauty Secrets found in your kitchen

Right now, you probably have some the gentlest yet most effective skin care ingredientsright in your kitchen. Foods are often the source of costly skin care ingredients, after all. But have you ever considered just putting the raw version on? Learn how to be a real natural beauty when you keep reading.

•Green tea — Full of antioxidants and helpful for reducing redness, rinsing your face in cool green tea is a great way to gently soothe skin.
•Avocado — An excellent moisturizer, avocado is great as a face mask, mashed up in hair, or use just about anywhere you could use a little extra hydration.
•Cherries — Another antioxidant superstar, these guys are also great for evening out skin tone.
•Oatmeal — For a fast-acting soother, look no further than oatmeal, which has major anti-inflammatory properties. You can drop it in the bath, slather it on your face, or even use it as a gentle scrub.
•Papaya — Want to decongest your skin fast? The papain in this fruit makes one of the best enzyme masks around.
•Lemon — The acid in this fruit can whiten nails, give your hair natural-looking highlights, and help slough off dry, flaky skin.
•Egg white — Not just for omelets anymore, egg white masks are a classic way to improve tone and texture.
•Olive oil — This kitchen staple is great for hydrating hair and smooth dry spots on skin.
•Sugar — There's no sweeter natural exfoliant. Mix this with a little olive, almond, or apricot oil for a great lip and body scrub.
•Honey — This natural antimicrobial also soothes and draws moisture into skin. Use it in masks or as a spot treatment.


Orange Yogurt Mask
For making Orange Yogurt Mask you have to mix 1 tablespoon plain yogurt with juice of ¼ orange. After stirring, spread with fingers onto your face. It will have a cool and relaxing sensation. After leaving it for 5 minutes you need to rinse. This mask is the perfect mask for you if you are feeling sluggish. Your skin will be cleansed and nourished by the Yogurt. Your skin will also be enriched because the orange is full of Vitamin C.

Homemade Refreshing egg white face mask
Applying egg white mask can really improve your skin tone. First, massage egg white all over your face. Wait for few minutes and then you can rinse your skin thoroughly, then tone and moisturize. The application will make your pores feel taut and refreshed.

Cucumber facial mask
This is the best for any skin type and best results require a weekly application. Also cucumber face mask recipes are easy to prepare from home. First, you have to place 1 cup of oats and 1 tablespoon wheat bran in a blender and then grind to a fine powder. After that add 2 tablespoons of butter milk, 2 tablespoons of whipping cream , ½ tablespoon lemon juice, 1 tablespoon plain yogurt, 1 teaspoon fresh mint leaves and ½ medium diced I cucumber. Then blend until it has a smooth consistency. Apply it to your freshly cleaned face . After 10-15 minutes, you can rinse with warm water. Tone and moisturize after that.

Pushing yourself in new ways

Scott Schwab:
You may have tried exercises before that as you do the exercise your body will shake with difficulty and fatigue? These types of exercises are actually very good for you. #1 It helps use additional muscles surrounding the muscle group you are working with that are being pushed. #2 The muscle strain, will actually strengthen your surrounding ligaments and joints making the connecting muscles healthier and more resilient. #3 Muscle endurance is improved and thus allows for more testosterone to be released and allows for those muscles to be pushed harder in the future.
I wanted to include a list of a couple of exercises that will really help the shake and help you feel the exercise in a whole new way.

Wall Sits:
Easy and productive, this exercise can be done anywhere. You sit with your back against the wall and your feet to leg ratio are at a 90 degree angle. The shake will begin in your legs and move into your back side and core. This exercise is awesome and will tighten the backside in a great way. For increased difficulty, do calf raises from this position and extend the burn and shake into your calves.

Squats:
Squats are a great full body workout and works the body very effectively. If you have a half medicine ball, turn the ball over and stand on the plank of the backside. The balls natural movement are meant to move around. This is great for your inner thighs, core, and backside. As you start to descend, make sure your legs are shoulder width apart and you are going as low as possible. As you move through your reps, you will notice the burn and shake. Much of the shake is contributed based on the uneven surface that you are standing on.

Push Ups:
Today I took 45lb plates and held them at shoulder width vertical. I propped my feet up on a bench and did push ups so I could go lower in a decline set up. What I found is that holding the plates really required my focus and balance. At any time the weights could have gone inward or outward, or rolled forward or backwards. It made my arms burn like nothing I have done before. Going lower also worked my chest differently and arms better than regular push ups. This can also be accomplished with weighted balls in each hand as the surface is not solid.

Seated Abs:
This is great for anyone looking to get a great workout for your core. You need a exercise ball and an open area. Sit on the ball and center your weight. Slowly bring your legs up until they are straight out in front of you. For balance you can raise your arms on both sides. Naturally sitting on the ball, the ball will be shifting back and forth. With your core, balance the ball and flex your abs. You will notice that after about 5 minutes your abs will burn and you will have a whole new workout that you will love. For increased difficulty hold a dumbbell or plate in the air as you balance. The key is to flex your abs and keep your feet at a 90 degree angle to your core.

Quote of the day

Scott Schwab:
I just found this and thought it was great. I dont know the source for this quote, but I wanted to share it. Thank a soilder whenever you get a chance because our freedom allows for us to have the lifestyles we enjoy.




"The task ahead of you is never as great as the power behind you."

Push YOURSELF

Chandi Schwab
I loved this article, it is so crucial to develop follow through,give this a read, it's a good one:)

Theoretically speaking, if you were to finish every task you started, it’s a no brainer that you would get a ton of things done.

But in real life, that doesn’t happen for most people. Constant interruptions, lack of self discipline, poor time management are just some of the factors as to why people can’t seem to finish what they start.

You can’t develop momentum, make progress, in essence, get your “plane” off the ground if you constantly leave your tasks unfinished.

If a plane constantly moved forward and stopped, moved forward and stopped, not only would it never get off the runway, it would run out of runway.

Then it would have to move through dirt, rock, and shrubs which makes it that much harder for it to develop the speed it needs to takeoff and pretty soon, it’ll be too late.

They’ll be trees or a cliff that will make it impossible for the plane to take off. It’s the story for most people when it comes to not finishing what they have started.

So how can you finish what you start?

Obviously the first thing to do would be to NOT select a task that you know you can’t finish in one sitting, in other words, a big one.

Don’t bite off more than you can chew when it comes to selecting to do one task at a time in one sitting.

That’s not to say you can’t do big tasks.

You just have to break it down so you know you can finish each task that you start within your own period of concentration time. Each one of us has our own period of concentration time.

For some, it’s 30 minutes, others 15 minutes, and for others 45 minutes.

It’s the time they can spend in one sitting in total concentration and focus. After that time period ends, it’s no use to keep on going. They need to take a break and get their minds on something else.

Break your tasks down so they fit into whatever your period of concentration time is.

Find out what yours is by experimenting. See when you start to get antsy and need to take a break.

Make it easy on yourself to finish what you start by taking that period of concentration time into account when breaking down your tasks to fit that amount of time.

Next, be CRYSTAL CLEAR as to EXACTLY what you have to do.

In other words, make sure it’s ACTIONABLE the second you read what you have to do

It makes it far easier to start rather than to spend time to sit down and figure out what to do because by the time you do figure out what you need to do and get on it, your period of concentration time will have already passed and you’ll find that you can’t finish that task you started.

That’s not to say you can go back and pick up where you left off, but if you do, you’re only going to reinforce the fact that you can’t complete.

Which path do you think will help you build the completion habit?

Breaking down one big task into 10 small tasks and FINISHING each of those 10 tasks that you started ON THE SPOT – so you have a “record” of 10-0, or the other path of only finishing 2 of those 10 tasks on the spot, with the rest, having to stop in the middle and coming back to pick it up? 10-0 is WAY better than 2-8. Yes, in both instances, the big task would’ve been completed, but the 10-0 way not only helps you finish the task quicker, it gives you a huge boost in solidifying the completion habit.
(briankim.net)

So go tackle life once again, it is ALWAYS a fight. but we are making progress right??Good Luck!

More Midway Challenge Posts

Ashley Ludlow
I have had some really awesome personal growth and I've been much more consistent with workouts. I need to be a little more strict with my eating habits, but I think it has to start with my thoughts of food. Why do I eat the foods that I eat? Why do I eat as often as I eat? If I can find real answers, I can probably work through the emotional eating issues I struggle with and fight the mental battle towards overcoming that. I'm loving the journaling and I've been working with a personal trainer, so I'm hoping for awesome results! Thanks again for putting together these challenges! I feel so blessed to be a part of them :)

Julina Hall
At the beginning of this week I weighed in at 114.3 and 19.4% body fat! My goal was to weigh 110 and 20% body fat by the end of the 8 weeks, so I feel like I am accomplishing my goals! It's been tough- I can say that I think a cleanse absolutely works- the first week I lost 5 pounds! But I have had a few weeks of plateau. I do really well with my eating and exercising for 1 or 2 weeks straight and then have a crummy week, and then get so mad at myself for not having perfect self discipline. I'm just coming off of a particularly bad week and so I feel like I've failed. But I have to look at this entire picture- my weight and body fat tracking has been getting consistently lower, and there is less and less jiggle as I run up my stairs! I tend to have high expectations of myself (and others- just ask my husband!) so I have to remind myself that even though I haven't been perfect at eating right (Curse that Halloween candy- why did I ever buy it?!!) or exercising every day, I am still on the right track. I haven't really researched emotional eating, I've bought a few books and thumbed through them. But I think if I started reading them instead of watching tv at night, I would have those ideas in my mind and it would help me be more aware of my eating. My biggest problems are not organizing my meal plan and letting other things get in the way of my exercise time. Changing that will be my biggest priority over the next 4 weeks.
My spiritual goal was to read the scriptures every day for 10 min. I'm still struggling to develop that habit, but I have been listening to the Book of Mormon Audio in my car as I drive. I spend at least 1/2 hour driving everyday- so I feel like I can count that. Its hard though- sometimes I just want to rock out to pop music! Ah . . . Self Discipline!
Wow! Writing this has been rejuvenating! I am re-committed!! 

Jason Hall
I am a little behind schedule. Physically I have been pretty good about keeping to a diet been I've been lax about combining that with working out in the morning. However, I plan to combat that by getting to bed earlier and having my wife pour a bucket of ice water on me at 5am. I have read through 7 of the conference talks. I will win.

MacKenzie Peterson
Wow can't believe it's already half over! Well...the first 2 weeks I was sick and couldn't get rid of it. I felt terrible and had no motivation. But I still made myself eat right and I drank lots of water. I have been pretty sucsessful with not drinking pop. I'm getting up earlier than usual and reading my scriptures. Date nights have happened everyweek with my hubby! (very rare) I am getting so burnt out on my exercise videos and need a change! (Wish I had a membership) I think I have been sucsessful so far, not perfect by any means but I have loved the changes that have come in my life. I have a better day when I start the day out reading my scriptures. I feel better about myself and have more energy when I exercise. My belly has liked me not drinking pop as much. And I'm not getting as frequent belly aches! My husband and I have enjoyed our date nights and it has helped me be a better mommy and wife! Hope to kick in high gear for the rest of the challenge!

Andrea Wilson
I have been doing really well with exercise. Not so well with the diet aspect of my goals though. In spite of not doing perfectly with my food I have lost ten pounds. I have been reading a book a week though and love it! I still have room for improvement when it comes to the tv watching and eating out. I'm glad you have this halfway point check in, I'm re-motivated to get back on track!

Yummy Healthy Muffin Recipes

Chandi Schwab
I am not really a muffin or pastry girl, but there is something comforting on a crisp fall or cold winter day, and healthy sweet bread or muffins call my name. A lot of people like them for breakfast, but I like them for an evening snack, either way they are yummy:0)And you don't need to feel guilty. It is a great way to cure your night time sweet tooth right?



Zucchini Yogurt Multi grain Muffins
1 cups all-purpose flour
1/2 cp milled flax seed
3/4 cup whole wheat flour
3/4 cup quick oats
1 teaspoon salt
1 teaspoon baking soda
1 teaspoon baking powder
2 1/2 teaspoons ground cinnamon
1/4 teaspoon ground nutmeg
3 eggs
1/2 cup vegetable oil
1/2 cup unsweetened applesauce
1 cup plain yogurt
1 cup white sugar
3/4 cup honey
2 teaspoons vanilla extract
1 cup shredded zucchini
1 cup shredded carrots

DIRECTIONS
Preheat oven to 400 degrees F (200 degrees C). Lightly grease 24 muffin cups.
In a bowl, sift together the all-purpose flour,flaxseed, whole wheat flour, oats, salt, baking powder, baking soda, cinnamon, and nutmeg. In a separate bowl, beat together eggs, vegetable oil, applesauce, yogurt, sugar, honey, and vanilla. Mix the flour mixture into the egg mixture. Fold in the zucchini, carrots, pecans, and raisins. Scoop into the prepared muffin cups.
Bake 18 to 20 minutes in the preheated oven, until a toothpick inserted in the center of a muffin comes out clean. Cool 10 minutes before transferring to wire racks to cool completely.



Carrot and Banana Muffins
1 cup raisins
3/4 cup whole-wheat flour
3/4 cup all-purpose flour
1 cup oat bran
1/2 cup toasted wheat germ
2 teaspoons baking powder
1 teaspoon baking soda
1/4 teaspoon salt
2 teaspoons ground cinnamon
1/4 teaspoon ground allspice
4 large egg whites
1 cup packed brown sugar, or 1/2 cup Splenda Sugar Blend for Baking
1 cup mashed bananas, (2 medium bananas)
1/2 cup low-fat milk
1/4 cup canola oil
1 teaspoon vanilla extract
2 cups shredded carrots, (4 medium carrots)

Directions
1.Preheat oven to 400°F. Coat 18 standard-size (2 1/2-inch) muffin cups with cooking spray.
2.Place raisins in a small bowl and cover with hot water; let soak for 5 minutes. Drain and set aside.
3.Whisk whole-wheat flour, all-purpose flour, oat bran, wheat germ, baking powder, baking soda, salt, cinnamon and allspice in a large mixing bowl.
4.Whisk egg whites in a medium bowl until frothy. Add brown sugar (or Splenda) and whisk until it has dissolved. Mix in bananas, milk, oil and vanilla.
5.Make a well in the center of the dry ingredients. Add the wet ingredients; stir with a rubber spatula until just combined. Gently stir in carrots and the drained raisins. Scoop the batter into the prepared pan and sprinkle with nuts.
6.Bake the muffins until the tops spring back when touched lightly, 15 to 20 minutes. Let cool in the pan for 5 minutes. Loosen the edges and turn the muffins out onto a wire rack to cool slightly before serving.

Midway point for 8 week challengers

Jessica Taylor:
This challenge has been different. I have not weighed myself. Just going and feeling out how my body feels. Trying to learn new ways of how my body is my doctor. I am using the challenge as a vehicle to hold myself accountable. I feel great. I am happy and healthy inside and out. My skin is amazing! I feel rested. I feel whole. I have tried raw , vegan , juicing you name it , I have done it, then I came across a concept of whole living http://www.wholeliving.com/ . Clean and pure. We can all have our heaven on earth. I have mine. Sleeping is a joy. Being in the now is heaven on earth. Giving every experience my undivided attention.

Scott Schwab:
This challenge has been great. I am finding myself utilizing my time better in the car and I am learning a lot about myself and thinking deeply into where I fit with examples given on CD's. I have done pretty well with waking up early and gettin my day started correctly. I have not been perfect and that will be my goal for the next 4 weeks.
I have also tried something that I didnt set as a goal, but has really been interesting to monitor. I have not been taking protein and fiber. I have noticed that I do not recover as quickly from my workouts and I have been sick a couple of times already. That could be due to the drastic change in weather, but I feel there is a correlation. I am going to get back on schedule with supplements as it allows me better results. My weight is good and I will be in a good situation to have my desired weight in 4 weeks.

Chandi Schwab
Scott and I have done a little test with trying the first 4 weeks without supplements, I am really missing them. Especially the Elite Gourmet whey protein and Profiber. I have really missed that extra energy. I am glad that we will get to get back into our normal supplement routine.
As far as my goals I have done really well except for swimming. I can't seem to get myself back in the pool. When it is cold and crowded, it is so not appealing, so I am going to re-commit to once a week. I think that is doable. I have really been working on speed work on the track, which is my old domain. It is very hard, but I have quickly seen progress, so that is good. It has been a lot of fun too. I do a power pump classes once or twice a week for strength and run hills once a week, along with my distance run on Saturdays. I may need to get into the doctor to get an inhaler, my exercise induced asthma is coming back. I think it is the cold air, it is hard to get used to again. I officially start Boston Marathon training in December, so I guess I need to get used to the cold:0)
It is all about finding balance, I have really put more focus on my kids and their needs, along with balancing time with Scott and my own personal time. life goes by way too quickly but I try to keep myself in check and cross the things that really are not that important off the list. Prioritizing is HUGE. These next 4 weeks I hope to get a lot faster and stronger:)

Pace Maker...

Scott Schwab:
I really want to drive home a particular point during exercise. I find myself watching people as I work out. One thing it does is helps me learn new exercises and allows me to see what I can improve upon. The other thing that I see is the pace at which the person is exercising. Many times I see devote people who are there at the gym and even visiting the personal trainers, but no sweat. What?
No sweat in exercise is like no Sun to a beautiful day! We need to get over this idea that we do not want to sweat or push ourselves in hopes of not looking foolish. If we are to get results, we must sweat. Sweat is great, and it is the component of cooling the body, releasing toxins, etc. Most importantly, it can be the gauge as to where you are with your workout. It is the response to a body getting benefits. Our heart rate increases as we get our bodies in motion and that is most important for our exercise.
Results come from hard work and change. We cannot do what we always do, or we will look exactly how we have always looked. This was explained well by Stephanie Crandall in her guest post. The truth is, our heart rate needs to be elevated for about 20-30 minutes before the calories really begin to burn. This is why there is such drastic results with P90X, Zumba, Insanity, and other exercises that keep the body moving.
Avoid the idea that you have to do just cardio. You will have much better and drastic results if you incorporate weights. However, whatever you are doing, do it at a higher pace and efficiently. Rather than walking at a slow pace, pick up the pace and jog or run. Rather than just leisurely riding your bike go for a sprint for a mile or two. Just push yourself as hard as you can. Most of us cannot live in a gym, so our time is precious. Get in, get to work, and then relax the rest of the day.
If you want results, which most of us do, we must push ourselves past our levels of comfort. Try it for a day and see how you feel. You may be sore, and it may change things up, you may not even like it, but you will get results. Doing the exercises is only part of the journey. The real journey is to take the exercises and push them as far and as hard as your body will safely allow. keep up the great work. We are half way through with the 8 week challenge.

Guest Post

Jill Nix-
I’m a happily married, mother of six, Pro NGA Figure competitor, National NPC Figure competitor, creator of Tight Body Boot Camp, Master Trainer, Group Fitness instructor, and Cross Fit Trainer, who’s passion is health and fitness.

First off, I’d like you to know I began as a depressed, teenage junk food junkie. I had breathing problems since a small child, put on medication after medication, in and out of hospitals, and at age of twelve, diagnosed with Chronic Obstructive Pulmonary Disease (COPD). I basically lived in a bubble, no running, not much outdoors, no activity, as these things sent me to the hospital, or so I was told, and being young, I believed what I was told.

I hit 16 years old. I was unhappy, overweight, and began questioning what I had been told. Individuals with COPD generally have a shorter life span than most. So, at age sixteen I decided I had no time to waste. I decided to go for a run, much to my mother’s dismay. I got a whole block and was rushed to the hospital. The next day, I put on my running shoes again. My mother said I was going to kill myself, in my mind I was going to die anyway, so I might
as well die trying. I got half a block before being taken to the hospital.

The doctor told me “You will never be able to run! You can’t run!” Period. In my mind, I was thinking, “What do you mean I can’t run, I just ran a half block.”

I set off again the next day. I took my meds, used my breathing machine, and inhalers, and ran from crack to crack in the sidewalk, then walked from crack to crack. It was monotonous, yet extremely hard. It’s difficult to understand how so much air can surround you, yet you just can’t seem to get enough. My mother would give me an adrenaline shot when I came home.
Eventually, I would give myself the adrenaline shots, as she was not always home.

Within six months I could jog a whole mile without stopping. Within a year, a mile and a half, and two years later, 2 miles. I began teaching at 24 Hour Nautilus as an aerobics instructor. I still took the meds. I would hide in a small room at the gym and use my breathing machine before class, my inhalers, too, and adrenaline afterwards. I was making progress.

I continued to challenge myself from that point on. I continue to challenge myself to this day. Turns out the very thing doctors told me would kill me, is what keeps me alive: Cardiovascular exercise, fresh air, and exercise in general. I began lifting weights and noticed how much stronger I felt. I began with an 8 lb. overhead tricep extension twenty-nine years ago. This week at the gym it took two men in the free weight area to hoist up a 95 lb. dumb bell so I could do my overhead triceps with it. Progress? Indeed.

I got my Bachelors degree in Natural Health, became a Master Herbalist, and graduated with my Doctorate in Natural Health. I just couldn’t get enough information fast enough. I would implement everything I learned, and got my family involved, as well.


I didn’t begin competing until after having my sixth child, less than three years ago. After being on bed rest for 5 months, and coming out 50 lbs. heavier, I wondered if I’d ever see my waist again let alone ab’s. Taking the challenge to compete was a courageous one, but also very rewarding. It’s been a very successful hobby for me. I’ve competed in at least 21 shows, and placed in all but one. I encourage everyone to take the MIXER’s 8 WEEK CHALLENGE, and then look into committing to competing in some way. It’s truly a growing experience.

Please, do not think I am boasting. I’m sharing these things with you because I want you to understand:

No matter who you are, where you’re at, or what your circumstances, you can achieve progress, and progress is progress.

If you’re reading this and doubting yourself, your abilities, or your will power….STOP! If someone told me as a teenager I would be a health nut, successful competitor, etc., I would have thought them crazy! If I continued to believe what doctors had told me, I’d probably be dead by now. YOU must take charge of yourself, and your decisions.

You see, if your mind is not in the right place, the meal plans, training programs, and fitness goals, all suffer. It’s like paddling a boat with one row. You go around and around, and around. Sure we all want a great physique, to run and not grow winded after fifty feet, to pick things up on our own, have energy to play with the kids, and health to enjoy our future and relationships, but it comes with a price, and you my friend are the only one who can pay. How much does it mean to you? You decide.

People comment about my Tight Body program, how extreme it is. Yes, it is extreme, it’s not for the weary, although some of weary begin and soon discover complaining doesn’t get them anywhere but more misery. Soon, they stop complaining, next, they realize they can do more than they thought, and eventually they look back and wonder what they were thinking. Never underestimate yourself. Begin today. Prepare. Plan. Execute.Succeed!


Feel free to look me up:
www.jillnix.com
www.tightbodybootcamp.com
www.tightbodybootcamp.blogspot.com
www.tightbody30daychallenge.blogspot.com

On Face Book:
Jill Nix
Tight Body 30 Day Challenge
Tight Body 90 Day Challenge

Contact:
jillstightbody@earthlink.net

Quote of the day

Scott Schwab:
Change is a hard thing to do, or to be, or to implement. However difficult change may be, it is necessary for growth, development, and life. Here is a great quote about change and sacrifice, which I never realized the strong correlation. We will be tested, we will be tried, but todays test is tomorrows testimony.





"Unless you are prepared to give up something valuable you will never be able to truly change at all, because you'll be forever in the control of things you can't give up."

-Andy Law-

Guest Post

Hello readers and fans of Mixers Nutrition!

My name's Stephanie and I'm excited to share some of my musings about health and fitness and how to hit those goals.



I graduated from BYU in exercise science, with a fitness and wellness emphasis and got my personal training certification with NASM. Needless to say, there is always much to learn in this field- I need extra motivation and coaching just as much as anyone!

My family and I last fall =)

I think most of us have a pretty good idea of what health really means (if you don't, I'm glad you're reading this blog!) I remember an emphasis in my college classes on health being the absence of disease, which is very true. It's hard to feel good and look good when you've got sickness or injury holding you back. Obviously, some things you can't really help, but many things you can.

1. Sleep-

How in the world did we survive college on only a couple hours a night?? No wonder people gain the freshman 15!! Sleep is huge- at least 7 hours a night will do the trick. Your body and mind both need a break.



2. Water-

I have friends who live off of diet coke. "No calories, it's awesome!," they say. NO. There is no substitution for good old H2O. Furthermore, if you're watching your weight, you do not want to be consuming juice, and soda, and whatever else and consuming all your calories from liquids. I'd much rather be eating FOOD! 64 ounces a day of water at the least. It keeps your digestive system regular, flushes out toxins, beautifies your skin, and gives a sense of satiety. (After all, half the time you think you're "hungry," and then binge, you really were just thirsty- for water.

3. Exercise-

Common sense. You need to get moving to keep your heart healthy. I am HUGE on weight training- girls: be not afraid! I see so many girls on the treadmill an hour or two everyday, running their butts off, but honestly, their bodies aren't changing much. Weight training boosts your metabolism at rest so that you are burning more calories throughout the day, plus you're going to look a lot more toned. Forget the scale. Cardio will make you look good in clothes- weight training will make you look good naked! So why not incorporate both =)

Also, you have got to switch up your routine. I've seen a certain lady on the same elliptical machine every single day, for months. Her figure has not changed at all.. obviously she's hit a plateau, so every 3 weeks or so, pick a new machine, switch things up.

A pound of fat vs. a pound of muscle.... yikes

4. Diet- the biggie

Unfortunately it's true that 70% of being fit constitutes a healthy, clean diet (especially for that 6-pack!!) This is my weakness, since I love sugar, but as they say- everything in moderation. You have got to form healthy habits, which takes a lot of mental work and persistence. Proper nutrition is tough because you have to eat throughout the day, and make those smart choices, whereas with exercise, you can go work out in the morning and be done with it!

I cook and bake comfort foods often: lasagna, cookies, burgers, etc. But just out of habit, I tweak every recipe so it's got added vegetables, or whole wheat flour, or a leaner meat and cheese. It's worth the substitution- and the family rarely notices =)

Getting on the right track to get healthy really sucks, let's be honest. The beginning is so hard but the payoff is so worth it! I'm inspired by weight loss tv shows and stories, and even the Schwabs' 8- week challenges about people who take control back of their bodies and literally cut years off and improved the quality of life of the increased years they have left.

I'm feeling pumped, how about you?! =)

For any additional information and to keep in touch, visit me at www.stephfascinations.blogspot.com

White Bread VS Whole Wheat

Chandi Schwab

If white bread and whole wheat bread were running a race it would go like this: White Bread jumps out of the starting block and takes off fast. Whole Wheat is starting to pump his legs while White rounds the first bend. White looks back and laughs at Wheat, who just waves.
White begins to breathe heavily and slow down. Wheat is still running steady, slowly catching up with White. Then, suddenly White stops, bends over and wheezes. Wheat jogs past. White looks up, sees Wheat jogging past but doesn't have the energy to continue the race. He flings himself to the ground and begins kicking and screaming. Wheat continues to jog at a steady pace and, again, passes White, who's still on the ground throwing his tantrum. Wheat passes the finish line while White begs his mother for just one piece of candy. Slow and steady wins the race.

Healthy Reasons to Eat Whole Grains
While it may not be clear on the back of the package which bread is best, chemistry proves that whole wheat is the healthier choice. It is full of fiber, antioxidants, vitamins and minerals found in other whole foods, such as fruits and vegetables. Those who consume whole wheat are at less risk for heart disease and Type II diabetes. White bread is processed and passes through the body quickly, making hunger return much quicker and spiking blood sugar. Parents who use whole grains are providing daily nutrients required on the food pyramid.

Choose Carefully
Many people buy wheat bread as one of their dietary staples because they have heard it's more healthy than "white bread". Did you know you could be misled into buying colored white bread if you are going by the name on the bread bag? The tricky part is, white bread is made from wheat flour.

This means the manufacturer can add a little caramel coloring so the bread appears darker in color, and call it 'wheat bread' (because it is!). This leads the consumer to believe they are getting the healthier option. White bread is made from refined wheat, which strips the grain of the heavy part that provides the fiber and a few other important nutrients, and leaves a lighter and fluffier loaf. Most manufacturers enrich, or add back missing nutrients, to ensure the final product is not lacking all the healthy vitamins and iron.

Still, the whole grain has more fiber and that is rarely added back. Whole Wheat Bread is probably what most people are really looking for, with all the nutrients that are originally present in the whole grain. The best way to find what you're looking for is to go right to the ingredient label. Be sure the first ingredient says "whole wheat flour" or "whole grain flour".

And while you're there, watch for many loaves that have added high fructose corn syrup. This unnecessary additive supplies more sugar and calories to the bread. Some great brands of bread have multiple types of whole grain flour and substantially increased fiber content. Compare labels between several different loaves to find the best level of nutrients, including higher fiber content and lower sugar content.
(ezine articles,suite101.com)


(*This same principle goes for pastas and rice, 100% whole wheat pitas are also an excellent choice for sandwiches.)

Where does your fruit come in?

Scott Schwab:
There is an assumption that if its fruit it is good for you. Well, better for you anyway, but fruits can also have higher level of sugars. Eating the right fruit at the right time is important, and can help your bodies insulane levels remain normal for sustained energy. Eating the right amounts of fruit will also help the body focus on burning fat for fuel and naturally detoxifying and cleansing the body.

Now let’s cover fruits which I will list from lowest in sugar to highest.

Lowest: Lemon or Lime, Rhubarb, Raspberries, Blackberries, and Cranberries. These fruits have some of the highest levels of antioxidants which is good, although they are lowest in sugar.

Low to medium level sugar in fruits include: Strawberries, Papaya, Watermelon, Peaches, Nectarines, Blueberries, Cantaloupes, Honeydew, Apples, Apricots, and Grapefruit.

Fruits fairly high in sugar: Plums, Oranges, Kiwi, Pears, and Pineapple.

Fruits highest in sugar: Tangerines, Cherries, Grapes, Pomegranates, Mangos, Figs, Bananas, and any dried fruits.

Best choices for daily intake

Scott Schwab:
With so many choices available for eating, I thought I could put together a quick guide for those looking to make better choices when it comes to eating. This list is put together in reference to the food pyramid. These suggestions also include an eating style high in protein.

Meats: Fish is the best choice, then white meat chicken, turkey, and last lean low fat beef.

Greens: Lettuce or spinach, Celery, Cabbage, Mushrooms, Avocado, Asparagus, Green Beans, Broccoli, Cauliflower, Summer Squash, Zucchini, Sprouts, Tomatoes, Snow Peas, Eggplant, Okra, and Carrots.

Dairy: Low Fat Cheese, Low Fat Yogurt, Low Fat Cottage Cheese, Carb control Yogurt, Organic milk, cheese, yogurt, and hormone free products are better for you.

Fruits: Of course you can have a banana or an orange in the morning, but I would recommend only eating these items in the early part of the day.

Grains: Anything whole grain and unprocessed, or at least grains that are processed as little as possible are so much better for you.

Why do popular high protein diets work when others fail?
Through dieting, the body experiences a negative caloric intake. To compensate it takes from both its fat stores and lean body tissue to maintain its energy requirements. To preserve lean body mass and lose weight from our unwanted fat stores, protein supplementation is necessary. Consistent protein intake on a daily basis with a restricted calorie diet is essential. You can accomplish this with a high-protein diet and also including protein supplementation. However, your diet must contain adequate amounts of high-quality protein, yet remain low in overall carbohydrates and fat.

Sustainable workouts for the longterm

Scott Schwab:
Exercise and working out does take some knowledge of our body. Our bodies work in a marvelous way. For us to burn fat and sustain a healthy body, it is essential to get our heart rate up and get our bodies in motion. However, sustainability as we age is not the same types of exercises. Depending upon our age and how ambulatory we are, the exercises should focus on something slightly different. How we eat and how we exercise, will determine our long term health in many ways.
Sustainability as we age is accomplished best with balance and low weight baring exercises that take strain off our bones and joints. Depending upon how we eat and exercise during our life, will depend upon our long-term health and ability to stay active. I have seen many elderly athletes who would beat anyone in tennis, golf, racquetball, etc. The reasons behind this is the fact that they played young and kept playing, and love the activity.
Sustainability in health is actually easier through activities that we turn into hobbies. It is important for us not only to exercise, but to love it enough that we find ourselves being consistent and working on it. The movements alone of sporting activities will support longevity, range of motion, and long term health. Finding our hobbies now; whether they be running, biking, lifting, playing racquetball, etc, are more important for the overall health of our body than we realize.
Our task is to know our body and begin finding things that we can do long term. I love football, but cannot play it by myself, plus as a contact sport my body doesn't seem to want to be hit like it used to. Because of this, I have developed new hobbies and find that as I play, I burn more calories and have more fun. The best workouts are when you don't even realize you are working out or exercising. It is based on a passion and that passion comes through consistency, desire, and a focus on long term health. Workout and exercise now, so you can have health long term, not just the figure you desire today.

My Top Supplement Choices

Chandi Schwab
People often get overwhelmed with what to take if anything supplement wise, so I thought I would share my favorite supplements. Everyone has different fitness goals. I focus primarily on endurance, with training for long distance running and strength training as well. Here are the supplements that I have taken and really like. I highly reccomend the first 4 to anyone and everyone!! Check them out!!

Water(Just a reminder:)
This is so key, water is the main supplement. Ask yourself what is more important to muscle mass than water. It comprises up to 73% of the mass of muscle tissue! It is what muscle is primarily made of so drink lots of it.

Opti-Women Multi-Vitamin(We also carry Men's Super Vites)
More Than a Multi For Women's Optimum Health!Opti-Women Multi-Vitamin provides the perfect balance of vitamins, minerals, antioxidants, extracts and herbs to supplement a women's diet and workout. You will get the most out of life with greater health, better gains, quicker thinking, and more energy by providing your body with all that it needs to operate at optimum levels!

Elite Gourmet Whey Protein
Elite Whey Protein is so delicious it tastes like a Rich Chocolate Shake. ELITE is the perfect blend of Whey Protein Concentrates, Ion-Exchange Whey Protein Isolates, and Whey Peptides. Dymatize's ELITE formula provides the perfect ratio of Essential and Non-Essential Amino Acids in their most easily assimilated form.

Each serving of ELITE Whey protein is enzymatically predigested in the lab for improved absorption and of glutamine and glutaimine precursors, and 5 grams of BCAA's.

Dymatize's ELITE Whey Protein contains very high levels of Anti-Catabolic Branched Chain Amino Acids. These Branched Chain Amino Acids are an excellent source of Extra Muscle Fuel which may be depleted during intense training. These same Branch Chain Amino Acids are used to repair and help with the growth of cells. Branch Chain Amino Acids are utilized by muscle cells quickly after an intense work out and are an important part of an effective diet.

PROFIBER by Myogenix(mix in smoothies with whey protein)
PROFIBER is a comprehensive formula designed to support digestive and intestinal health, and may help assist in fat loss. Theenzyme blend is ideal for high protein diets, and for those individuals looking to utilize the optimum amount of nutrients in their diet. ProFiber also contains Lactospore 15 Billion, a stable probiotic. And, despite containing 4g soluble and 5g insoluble fiber from oat, bamboo, and pea sources, PROFIBER + Enzymes is virtually tasteless and mixes instantly!

•Supports High Protein Diets
•Supports The Utilization Of Nutrients
•Supports Intestinal And Digestive Health
•Supports The Immune System

Beta-Alanine
Beta-Alanine is a non-essential amino acid and is the only naturally occurring beta-amino acid. Not to be confused with regular alanine, beta- alanine is classified as a non-proteinogenic amino acid, as it is not believed to be used in the building of proteins.

Benefits of Beta-Alanine as supported by scientific studies:
» Increase Muscular Strength & Power Output.
» Increases Muscle Mass
» Increase Anaerobic Endurance
» Increases Aerobic Endurance
» Delay Muscular Fatigue- Train Harder & Longer
Who can benefit from beta-alanine?

1. Weight lifters & Bodybuilders

2. High Intensity Cross Trained Athletes, Military Personal

3. MMA Fighters and sport specific training that require both strength and endurance.

4. Runners, Cyclists, soccer players, hockey players

5. Active individuals who have reached a training plateau and are looking for something to take them to the next level.

6. Men and women

Pure Karbolyn(Very Ideal to fuel muscles during marathon training)
Pure Karbolyn was invented for the sole purpose of carbohydrate loading. It was designed for Elite Athletes looking for a fast, safe and high performance way to easily load the muscle with accessible muscle energy (glycogen). Pure Karbolyn has been instantized, so it mixes instantly!
•Designed for Elite athletes to quickly hyper-load muscle tissue with glycogen. Pure Karbolyn is the ideal carb for pre-contest carb loading.
•Pure Karbolyn is completely unique due to its size & structure of the molecule. Precisely the right size for absorption, not too big and not too small.
•Ideal for pre, during and post-workout carbohydrate loading & nutrient transportation.
•No stomach bloat or discomfort.
•Pure Karbolyn is SUGAR FREE, mixes instantly!

Superpump MAX - The Concentrate Killer

•Increases Endurance Capacity
•Fights Muscle Soreness and Fatigue
•Enhances Nitric Oxide Levels and Vasodilation

Whether you care about strength, performance, maintaining a lean and muscular physique, or increasing endurance, Superpump MAX does a great job. It does so by defying the new "concentrate" trend by providing you with a powerful array of ingredients that are properly dosed in a formula that tastes great!(My favorite is Green Apple right now)

After Shock Recovery

After intensive research and field testing, Myogenix has introduced an advanced strength and recovery formula. AfterShock Recovery. Designed to target every aspect of muscle growth, strength, speed, recovery, and over-all enhanced performance, AfterShock specifically keeps the needs of elite athletes in mind, to helps illiminate muscle soreness.

We carry all of these products at mixersnutrition.com if you have any questions let us know!!!

Quote of the day

Scott Schwab:
Mondays are often hard to get going. Start out with good positive energy and ride the wave through the week. Here is a great quote for all of us. I also included a youtube video that relates to the quote. I believe the video is one of the most motivating clips I have ever seen.


"We would accomplish many more things if we did not think of them as impossible."

-Vince Lombardi-


http://www.youtube.com/watch?v=cxqe77-Am3w