Happy New Year times 10

Scott Schwab:
Let us be the first to welcome you to 2012. It is a little early, but we all know it is coming. 2012 can be whatever you make it. The great part is that you have complete control over what you will make of the year. I have some suggestions that will change your year and change you life.....

1) Make a plan for what you want to do, become, and accomplish. The more specific the better. If it is important to you, you will break that down into some benchmarks weekly and monthly. Holding yourself accountable is #1.

2)Visualize what you want and continue to visualize. The power of thought is incredible and produces millions of neurons that help to get things in motion. The most powerful thing you possess is your mind. Use it to visualize exactly what you want.

3) Write it down. If you are serious about change, you will not just decide and keep it in your mind, you will put it down on paper and other places that you will see often. A goal is not a goal until it is written down. Get serious about accomplishing what you want.

4) Be realistic. Dreaming and visualizing is great, but also for your emotional sanity and keeping hope in check. If you need to climb Mt. Everest, realize that it is a process and will take time. Thinking we can do something quickly may not happen. Be prepared to adjust and then re-adjust to make your goals a reality.

5)Put in the work. Nothing good comes from little to no work. It comes from doing things that at times you will not want to do. That one principal can help you become whatever you want to become. Do the things that others wont do. In a job, in a relationship, in life. If you consistently push yourself harder and farther than others, you will consistently achieve what others will not achieve. It is habitual, so stick with it on a daily basis.

6) Do what you say you will do. It is important for you to be true to what you say, your principals, standards, and values. People find themselves in trouble when they make no declaration of who they are or what they want to become and when the moment arrives for them to act, they are stuck trying to decide. Decide now who you are and what you will become. That way, you declare what it is you want to do,become, and accomplish.

7) Help others. Not only because it is the right thing to do, but because you learn about yourself. An old parable talks about the student becoming the teacher and truly learning when the student becomes the teacher and teaches other students. The greatest learning is not by telling, it is by showing.

8) Find balance in your life. You may be an expert in one area and have need for refinement in another. It is not enough to say that you are not good in that area and that is just the way it is. You are not justified in that! Be the person who learns from your weaknesses and has the goal to make them strengths.

9) Be prepared. Often times opportunity does not come to those who do not see it. One of my favorite quotes says "Opportunity is when preparation and luck meet." Any athlete or performer or warrior, can tell you, the work had to be done before they stepped onto the stage.

10) Have fun. Sometimes it is the most challenging thing to do. If you do not enjoy what you are doing, find a way, change your attitude, and implement a specific strategy to make it happen. Personal perspective has a lot to do with this one, but realize that life will not be perfect, but it can be enjoyable. Despite what people may tell you, real joy does take work and that is why work; when balanced, can provide some of the most enjoyable opportunities life has to offer.

A great new workout

Scott Schwab:
I wanted to post about a workout regiment that will help you get results now. It has many names, but I refer to it as "The Magnificent Seven." What you do is choose an exercise that is moderately difficult. Start with seven reps and do seven sets. Once you finish the seven, got to six reps and six sets.
Continue all the way down as far as you can go. If you can make it all the way to one, you are an incredible specimen. If you are still feeling like you can do more. Choose a second exercise and repeat the process.
The goal is to keep the exercises going and only take a 30 second rest in between sets. If you are working out with someone, switch back and forth and keep each other moving and motivated. The power of momentum is one of the most powerful forces in the world. Push yourself and I promise you that by the time you get to one, you will be burned out and have a good sweat going.

Here are some suggestions of exercises that will take you to the limit:

-Pull Ups
-Curls
-Bench Press
-Squat
-Sprints
-Seated Press
-Lunges
-Push Ups
-Pull downs

An interesting fact about attitude and "Fat Talk"

Scott Schwab:
Confidence is everything. It is quite possibly the most important characteristic that we have. The reason: is it is directly connected with our subconscious. Whether we will admit or subscribe to the belief or not, our subconscious eventually flows into our conscious. Our conscious perspective is our reality, and will define our actions. Our actions will define our present and predict our future.
The correlation between subconscious and conscious is a subject that many of us do not fully understand. What we can become, our success, achievements, and dreams, are all determined by our subconscious thoughts. Our thoughts are the predictors of our actions. Though, others may not be able to see our thoughts, our actions are the composite of what goes on in our minds. Our minds are the most powerful resource we have, but many times extremely underutilized. When we think, we need to focus on thinking positively and intuitively.
As we think, we naturally carry on conversations in our mind or speak to ourselves. We speak in a way that is a predictor of how much energy we bring to a situation and many times in a predictive way about the way we view life and how we fit in our world. An increasing problem is called "Fat Talk". It is also negative talk, and ultimately detrimental to our actions and abilities.

Here is an article that I found that I thought will bring additional perspective:

Hey, how often do you stare at yourself in the mirror and only spot the negative things - like the size of your hips or your double chin? Experts call it Fat Talk, but according to MSNBC, it’s an expression of how people, especially women, feel about themselves. Fat Talk is habitual, meaning that women often don’t realize they’re doing it. Fat Talk has become a knee-jerk reaction to eating a huge meal, trying on bathing suits, or even getting dressed in the morning. That’s according to Dr. Denise Martz, a clinical psychologist who’s spent 20 years studying body image, eating disorders and Fat Talk.

For example, one girl might say, “That model is so skinny and I look like such a cow,” and the other girl will respond, “You aren’t fat; you’re tiny!” Dr. Martz says that Fat talk won’t inspire you to get healthier. It’ll motivate you to overeat, skip your workouts, and even stay involved in toxic relationships. Why? Because when you say, “I’m fat” and your mom or your friend says, “No you’re not” – you’re less likely to latch on to reality and adopt a healthier lifestyle. Instead, you’ll use that affirmation as the go-ahead to overeat again. Dr. Susan Albers is a psychologist who specializes in relationship and weight issues, and she says women use Fat Talk to bond socially. Dr. Albers says Fat Talk has become a form of chitchat! One person will say “Oh man, look at my belly” – and then the friend will say, “Your belly? Look at mine!”

So how can you stop the Fat talk? Identify the real issue behind your Fat Talk. If you know you’re living an unhealthy lifestyle, stop tearing yourself down about it and make positive changes. Mothers, don’t engage in Fat Talk with your daughters – or they’ll start to pick themselves apart. Also, refrain from making judgments about yourself or other people based on appearance. Focus on personality and achievements, not dress size.

Stephanie Crandall's Fit to Figure Competition Update

The big bad holidays are over with (except New Years!) and that is what can really kill a workout and diet regimen, so I was nervous! Thanksgiving week was bad for eating, not gonna lie. But I have kept my workouts up and have seen slow, but consistent progress.



Christmas was horrendous. Disastrous. Christmas Eve and Christmas day I ate whatever I wanted- and everything I wanted, so I'm trying to recuperate from that. Whoops.



My weight's still around 118, and my body fat is down a little, to 16.5%. I've felt really frustrated and discouraged at times, thinking my body should be changing faster, but I guess I'm still at a good spot, being 3 months out from competition. Trainer says another 1-1.5% down this month and I'll really start noticing changes, especially in my abs (I've been waiting for that)!



I've noticed my arms are getting a little leaner, and my butt is tighter. My dang legs just never get smaller, I swear!!



My calories are going from 1500, down to 1400 and I'm adding a day of cardio, and let me tell you I am exhausted! Those hard training days are so killer (I thought I was gonna die today!) but I know it'll pay off =)

Been workin on my pull-ups!

And here's the unfortunate reality I have to keep telling myself....

Yep, it's clean eating from here on out folks!

Quote of the day

Scott Schwab:
Our quote today is for everyone near and far, home and abroad. Merry Christmas to everyone. Our hope is that we can share our love and gratitude for each of you. Over the past two years of doing this blog, we have found that providing the information through research and observation has drastically improved our lives and overall health. We also appreciate the feedback, discussion, and thoughtful comments that have required growth. We look forward to 2012, and look forward to increased health and happiness.


"Gratitude is an attitude and requires an understanding of life beyond self. A person, who understands self, and more importantly others; is educated beyond the classroom, boards, and the greatest institutions. For in the moment when gratitude is learned, realized, and expressed, is that same moment when a person grows beyond themselves and will begin an eternal education from the never-ending experiences that surround them."

-unknown-

Things that make you go hmmmmm

Scott Schwab:
As I am sure you have noticed we took the week off. It was a great break and we were able to get our perspective going forward. There are many health benefits to taking a break, realigning priorities, and adjusting your course.
We decided to take the break and test a couple of things. My goal was to not be as strict with my daily exercise and my eating. The reason that I did this was to test the effects after a week of taking a break. I did not decide to eat everything in sight, but I did drink soda, eat late,sleep in, and did not monitor my portion size. Here are the effects based on my week off...

1) Irritable- I have been very uneasy all week. Despite great times with family, I found a way to be grumpy and argumentative.
2) Low energy- I have not been waking up at my normal time and in fact, I have had a very difficult time getting out of bed.
3) Low desire- There was access to exercise equipment and I very easily could have done an at-home workout. However, I found things to keep me busy that were not important and did not serve any purpose.
4) Low Stamina- I worked out today, and to my disappointment, all of my lifts have come down in amount of reps and amount of weight. I also observed my running to be about 1 minute slower than I was even last week.
5) Self Perception- It may be due to a combination of things, but I have noticed that I have a poor self image this week. I struggle to have a positive flowing attitude, and more often than not, I have been critical of others and self.

I may be drawing conclusions that for some do not make sense or could not be correlated. However, one thing I have learned to do over the course of my health journey is to listen to my body. For health to be accomplished, balance must be obtained. For me, these correlating effects are mostly due to my mornings not being used properly, lack or mental and physical exercise, and poor eating habits. I am grateful that this is only a week. To see the effects of 6 months of living like this refer to the link Drew's Journey.
Have a Happy Holiday season and enjoy your life for exactly what it is, and work for exactly what you want it to be.

Quote of the day

Scott Schwab:
I heard a great quote today about gratitude. It really put things in perspective for me. I hope to be more grateful and be able to communicate my gratitude to everyone whom I come in contact with. So in true fashion, thank you for helping the blog become what it is. Thank you for pushing us to find new content and unique aspects of health that have made us better people. Thank you for being part of the 8 week challenges and sharing your thoughts, pictures, and goals with the world.
As we quickly approach the end of the year, I am grateful for this time and the focus that people have. I am thankful for Christmas, Hanukkah, Kwanzaa, Ramadan, and other celebrations that include people, gatherings, and life.


"If all you had in your possession was what you had thanked God for the previous day, how many things would you have in your possession today?"

-Unknown-

Ask yourself if you would have your family, your friends, your home, your job, food, clothing, freedom, heat, standards, principals, growth, prayer, service, etc.... It is each of our personal journey to identify what we are most thankful for and live as though we could never function without that person, place, relationship, thing.

Friday Night Lights

Scott Schwab:
Have you ever wondered about the light we see when we look at certain people. Whether you may be religious or not, there is something to people being more pleasant to be around and even the look that they have. The story is told through their eyes and the way they carry themselves.
It is a fact that when people experience depression, or who are depressed; carry themselves differently than a person who is confident. Confidence stems from a lot of things, but will effect everything from the way we look, to the food we eat, to the activities we participate in or avoid.
The light we carry or have with us has much to do with how we feel. A depressed look shows in our eyes, shoulders, and gate. The light people carry will also show in those same things. Light vs. lack of light can be traced to character, principals, economy, finances, relationships, and many more. We all will experience tough times and trying situations, but the way we choose to respond to those will make a world of difference.
The bottom line is that we choose how we act and how we react. We cannot always choose our life or the events that occur, but often times consequences have chain reactions. Maintaining light means controlling the controllables. It means having a good attitude despite the problems with the world, the economy, your life, etc.
Light will be there for the people who seek it, who implement strategies to surround themselves with goodness whatever that means for you. Light does come from within, and that has direct correlation to the your thoughts and the subconscious thoughts that flow through into your actions. Spirit, body, and mind are connected. The correlating effect is your thoughts and actions. We must realize that we have the control of what we think about and our actions.

5 tips to keep your Holidays Healthy

Scott Schwab:
With the holidays upon us, it is key to have a plan that will allow for you to have success even if you are on the road or at guests house or even home, but relaxing. It might be time to break out the Denise Austin videos and give them a try. Well not really, but if that is your thing then take advantage.
A bigger planning stage is preparing for the food that you eat and the inactivity that most of us experience over the holidays. I have put together some suggestions so that we have time to plan and a way of creating a successful experience.

#1 If you are traveling, pack a lunch, a cooler, and some aspirin. When traveling it is often much easier to pick up something in the drive thru and head out to our destination. In traveling long distances, people can eat up to two fast food meals a day because it is convenient.
#2 Staying at other peoples house may be hard to exercise or workout. Plan ahead and contact gyms in the area and ask them what their rates are for the days that you will be there. Some gym franchises also accept travel passes. If you catch the right person, you can even possibly get a couple of days free or a reduced rate. Remember no sale is final!
#3 If there are no gyms available and your schedule will not allow you to get to a gym, look into jogging in the neighborhood, going on a walk, going skiing, ice skating, caroling(just kidding), but it can be exercise for your lungs. Incorporating a push-up, sit up, and dip routine can also be a way to get an effective workout without leaving the house.
#4 Decide to do something. Many times it is just making the decision. If you are going to take a break, take a break. If you want to continue what you have been working on, then make the decision to do that at all costs.
#5 Prepare your mindset by pre-determining how much you will eat. If there are goodies around, tell yourself that you will eat #. That way it just depends upon your will power to follow through. Rather than saying you wont, say you will! This also works with helping size and the number of portions. Tell yourself you will have one healthy plate of food, or you will eat amounts the size of your fist.

Implementing these things will help you to avoid the heavy binging and the feeling of disappointment due to being victim to the circumstances, rather than taking charge and making the plans to achieve desired results.

Healthier Holiday Eating

Chandi Schwab
The Christmas holidays are some of the most festive times of the year and the most fattening. Traditional holiday food puts the appetite in high gear. The temptation to overeat is everywhere. Even the healthiest eaters are prone to cast aside their good habits for another plate of turkey with gravy and an extra piece of pie.

If you are determined to maintain a healthy diet throughout this party season, there are ways you can stick with your weight loss program without feeling left out. Nothing is worse than passing on your favorite holiday treats. After all, they only come around once a year, right? Instead of missing out, simply change the way you approach the temptations. Here's how...

1. Exercise: Most people have a little extra time available over the holiday season when they are not at work. Take this opportunity to develop a regular exercise regime. This will help to burn off the excess calories and fat consumed over this period. It will also get you into the habit of exercising, and you can continue the regime after the holiday season is over.

2. Review your cooking methods: These days there is no excuse for not utilizing the many healthy ways in which food can be prepared. Instead of frying, grill your food. If you're roasting, use one of the many available low-calorie spray oils. Try steaming vegetables to retain nutrients and flavor.

3. Invest in lower fat ingredients for cooking: If you're preparing a big dinner, why not use half-fat ingredients whenever possible? It can be difficult to tell the difference where taste and flavor are concerned. By simply swapping regular ingredients, foods and drinks for their half-fat alternatives you can make a big cut-back on fat and calorie consumption.

4. Eat regularly: If you are going to a big party or dinner, don't starve yourself all day in anticipation. You're in danger of arriving there feeling ravenous and eating everything in sight. Instead, have some low calorie, healthy snacks throughout the day. By doing this, you'll be less likely to over-indulge.

5. Prepare for outings: If you have some big nights out and meals planned over the holiday season, try and compensate by having some healthy eating days leading up to the event. Many of us are only too keen to think that we may as well forget about healthy eating over the holidays. However, it should not be a case of forgetting about your diet, but simply managing it a little more carefully over the holidays.

6. Balance your meals out: Don't be tempted to fill up your plate with purely rich, calorie-laden food. Instead, have a little of everything including fruit and vegetables. This way, you'll still get to indulge as well as receive valuable nutrients and vitamins.

7. Watch out for sugary foods: Always remember that rich, sugary foods have a nasty habit of making us crave yet more rich and sugary foods. We've all been there...over-indulging in sweet or rich food...feeling bloated, sick, and making rash promises to never eat again...and, a couple of hours later, finding ourselves back in the kitchen, picking at leftovers. When you feel a sugar craving try eating some fruit,or flavored water, and throw in some form of regular exercise, you can expect to have more energy and fewer cravings.

8. Stock up on healthy snacks: When you go shopping, be sure to throw some healthy snacking items in to your cart. Fill up on raw vegetables, such as carrots or celery, and some fruit which can make a simple snack in times of temptation.

11. Be assertive: Don't feel as though you have to say yes to everyone that offers you food and drink. If you are not hungry, then simply say so. Do not let yourself feel bad for not eating something that you really don't want.

12. Leave what you don't want: Despite what your parents may have drummed into you as a child, don't feel obliged to clear your plate. When you feel full, stop eating. Simple.

Remember, you don't need to completely deprive yourself, just decide the amount of goodies you want, before the moment or party arrives, and you will be less likely to over-indulge:)Good Luck!!!

Flex those muscles

Scott Schwab:
An interesting thing that I have been reading about lately is pressure. Not necessarily the pressure we feel day in and day out, but the pressure of elements. When you apply pressure to an ugly piece of black coal, what emerges? We all know that this process brings the beautiful diamond, which is a girls best friend.
Apply this same notion to the gym or exercise and what can we hypothesize? Our best workouts and exercises require pressure. We cannot build good, lean muscle unless we incorporate pressure. Too often, we want to achieve goals with our health, fitness, and body and do not put the appropriate pressure on our muscles. For our diamonds to emerge, we need to use the pressure of weights and strength training.
To properly do this, we must look at our overall goals and what we are trying to accomplish. Not only does pressure, or better said resistance, create growth; weight training also helps our bones be healthy and avoid osteoporosis. We do not need to pick up the max weight and swing it around like "Thor's" hammer. We need to use the weights that will provide resistance and then use additional reps to create the right amount of pressure for our diamonds to emerge.
The secret to good, lean, sexy muscle is lower to moderate weight, with moderate to high reps. It does depend upon your goals and body type for the exercises you choose to do, but you cannot go wrong with working the major muscle groups. My favorite exercises for anyone at any level who is trying to accomplish muscle growth are the following:

Squats:

Curls:

Lunges:

Bench:

Do these exercises or a combination of these above and adjust the weights. Experiment until you know what makes you sore. Being sore is not a bad thing! It is a sign that you worked and your muscles are thanking you for it. You do not want to work yourself past fatigue or being so sore you cannot exercise the next day, week, or month. The goal is to find the sweet spot and continue to return to that point. That is how you find the best workout for you and start building lean muscle.

Quote of the day

Scott Schwab:
With all the family gatherings and parties, lets not forget the times when we didn't have to gather and meet others schedules and they were there for us when perhaps nobody else was. Families take work, but like others have said, it is a labor of love.


"The happiness of the domestic fireside is the first boon of Heaven; and it is well it is so, since it is that which is the lot of the mass of mankind."

-Thomas Jefferson-

Hot drinks, cool treats, we treat your right

Scott Schwab:
I wanted to post a couple of healthier alternatives that also provide good calories and can sustain you through your day. Last night chandi and I were craving some hot cocoa. It was late and we really didn't need the extra sugar or calories from hot cocoa. So we improvised and found an alternative that was better tasting and healthier.
If you have chocolate protein powder, you can put a scoop into a mug and poor in hot water and walahh great tasting hot cocoa. We looked at the difference in labels and these are the health facts.

Swiss Miss:
serving size: 3 tablespoons/ 8oz of water
110 calories
25 calories from fat
4% Total fat

Dymatize Swiss Chocolate:
serving size: 3 tablespoons/ 8oz of water
106 calories
12 calories from fat
2% Total fat

Besides the obvious benefits of less calories and less fat. You will also benefit from the essential and non-essential amino acids. Protein also has a time releasing agent that will sustain you throughout your day. Amino acids aid in the muscle recovery process, sustaining energy, healthy skin, healthy hair, and nail growth. Amino acids are essential to our bodies daily process.

Here is a smoothie that you will enjoy as well:

Mango Mamba
1/2 cup soy milk
1/2 organic vanilla bean yogurt
1/2 cup orange juice
1/2 banana
handful of mango's
1 serving soy based protein

Calories 150
Carbs 52g
Protein 40g
Fat 15g
Saturated Fat 10g

*Dymatize and other proteins are available for purchase at www.mixersnutrition.com

A workout to start your weekend

Scott Schwab:

With the weekend now upon us, the excitement of going out and eating at restaurants or gathering with friends will usually include some unhealthy choices. That is great, because you cannot improve unless faced with a choice, faced with a challenge, and then decide to act according to your goals.

One action that is really helpful is to get out and get some exercise. For some people the weekend means going out, having drinks, and eating great rich food. Live with the reality of Monday on your mind! If we remember that Monday will be the start of another exercise week with hard work, we can lessen the strain of the weekend.

Here are a couple of exercises that you should work into your weekend routine:

Stair Stepper:

The Stair stepper is a great exercise that works the major muscle groups of your body including: the gluts, legs, core, and even your upper body depending upon whether you pump your arms or have dumbbells. Your pace will also be important and you can really get your butt in gear (literally), by picking up the pace and making sure you get the sweat flowing.

Interval Running:

Running on the treadmill or outside is great, but to really kick it into gear and burn some calories, change your pace. How you do this is by running at a comfortable level as you start. Once you are warmed up, increase the pace for 30 seconds to a minute. Come back down but not to the exact pace you started with. The different paces will really make your body and heart work in a different way and will give you a great workout.

Weight Training:

There is no better exercise than weight training. By implementing a circuit model or cross fit model, you will burn much more calories than either of the two mentioned above. The trick is to keep moving. Put your music in your ears, get focused, and just go. If you rest, set your resting time to be 30 seconds to 1 minute. The reason, will be that your body continues to have to push itself past levels of rest and plateau. Choose four exercises and put them in a general area. Do each exercise 4 times and cycle between each chosen exercise doing at least 10 reps per exercise. (my favorites are: pull-ups, push-ups, seated bench, and dips).

Activity:

It is not always necessary to spend your weekend in the gym trying to make up for the Friday night out. Sometimes, even better than a gym regimen, is a pick up game with friends, a good cleaning of the house, working out in the yard, going on a fun jog or bike ride, doing a fun exercise class with friends. The fact is, there are many great ways to burn the calories. The important thing to avoid is sitting around doing nothing. Calories happen whether we like it or not. We have to eat and most foods have the calories. However, it is what you do with those calories that is important.

Have a great weekend, and remember if you say you are going to do something, do it. Eliminate the attitude that I will do it later, because generally you wont. If you don't have time right then, schedule an exact time that you will complete the task that you are putting off. This is a principle that will change your life completely.

Guest Post

Stephanie Crandall:
Hi, I'm Stephanie. I've posted on this wonderful blog a time or two, but here's a recap:
I'm a lover of fitness and interior decorating- two fields with no correlation whatsoever.
Currently, I am in the beginning stages of training for a figure competition that will be held this spring here in Utah! I've always wanted to compete and I figure, it's now or never!!

So I've told a few people about my goal, and apparently no one quite knows what these competitions mean so I wanna outline it for you, and within the next coming months, I'll be posting little updates of my progress =)

NO I am not doing a bodybuilding competition!! I do NOT want huge manly muscles, just so we're clear!

There are roughly 4 categories of competing. From the most feminine to the most masculine, in order they are:

Bikini, Figure, Fitness, and Bodybuilding

Want some pictures?

1. Bikini is a newer division (and my trainer actually thinks it's a joke). If you have a toned, fit body without heavy muscular definition, this is for you.

2. Figure is more athletic, muscular and lean (talkin around 10-12% body fat)

3. Fitness includes a dance routine (so, it's great with gymnastics or cheerleading backgrounds) and they are even more lean and highly muscular.

We won't even discuss bodybuilding..

SOOOO I've always been active, but not exactly "fit." Hence the post-baby shot of my husband and I at our WORST 2 years ago:

CRINGE!!

Anyhow, we've managed to get all that weight off (I am a certified personal trainer so I had better right?!) and I have hired on my trainer to bust my butt into the best shape ever.
The way my body is built- I hold onto muscle really well. Gymnastics will do that to ya. That being said, I'm not to be bulking up, but rather leaning out, trying to bring the body fat percentage down.

Here's kind of where things stand this week:

118.5 pounds, high 16%- low 17% body fat.

Training includes weight training 3x a week (for maintenance, no gains), although I am trying to get back to doing a dozen or so pull-ups!!

Cardio 5x a week

And keep calorie consumption in check

Still got a ways to go, but the approach we're taking is a slow one, for which I am grateful!

Stay tuned for updates!

Best Pre and Post Workout Foods!

Chandi Schwab
If you work out regularly, you need to fuel your body if you want to perform well and make progress. Part of your goal is ensuring that your glycogen stores do not get depleted. If this happens, you become sluggish, recover more slowly from your workouts and are more prone to get sick or injured. Pre- and post-workout snacks are an important part of your nutrition regimen.

Significance
Pre- and post-workout snacks help you maintain your glycogen stores. You need to maintain these stores because glycogen is the main fuel source for your muscles, for all types of workouts. Low glycogen stores can equal slower progress and lower performance, Carbs become glucose in your body, which is used by your cells for energy. Any glucose not used by cells is converted to glycogen. Glycogen is stored in your muscles as well as your liver.

Timing your fuel
Timing is important for your pre- and post-workout snacks. Be sure to eat your pre-workout snack 30 to 60 minutes before you exercise. If you wake up early in the morning and are used to working out before eating,which is what I usually do, you may have to train your body to avoid stomach upset. Start out with almonds or a small piece of fruit like a banana. Consume your post-workout snack within 30 minutes. This is the optimal time frame for restoring glycogen stores. It also promotes quicker recovery of your muscle tissues.

Your Pre-Exercise Fluid Needs
Being well-hydrated will make your exercise easier and more effective. Try to drink 16-20 ounces of water during the 1-2 hours before starting your workout, and continue drainking after your workout and throughout the remainder of your day.


Great Pre-Workout Foods

Bananas
Bananas are loaded with digestible carbohydrates and are packed with potassium, which aids in maintaining nerve and muscle function. The body doesn’t store potassium for very long, so a medium banana before a workout will help keep nutrient levels high, especially recommended for early morning exercisers. A great combo is a medium banana with 1/2 cup of Greek yogurt. Wait about 30 minutes and then hit the gym. Your body will need the carbohydrates and protein.

Pr-eworkout protein shake
Although protein shakes are often used to build muscle, consuming a pre-workout protein shake may promote a different effect: fat loss. Consuming a protein shake before exercising stimulates a higher rate of calorie burning, even at rest, in the 24 hours after your workout.

Oats
Oats are full of fiber, which means they gradually release carbohydrates into your bloodstream. Ths is my staple food before races. It helps keep my energy levels consistent without feeling bloated. Oats also contain B vitamins, which help convert carbohydrates into energy. Help yourself to one cup at least 30 minutes before you begin exercising. I eat them plain with really hot water.

Wholegrain bread
A slice of 100% wholegrain bread is a good source of carbohydrates. Top it of with all natural peanut butter or honey for more fuel or sliced up hard-boiled eggs for quality protein. If you’re hitting the gym during your lunch break, grab some bread about 45 minutes before you head out, and top it with a couple slices of turkey.

Fruit smoothies with protei powder
Fruit smoothies are high in carbohydrates and high-quality protein. They are also easy to consume and are easily digested. Try blending 1/2 cup plain, or low-fat yogurt, 1/2 cup fruit, one scoop of protein powder, and 1 cup water. People tend to skip fruit and other foods that are high in carbs. The carbs from fruit break down quickly and the protein is used later to prevent muscle damage.

What to avoid
If you're going to stray from this list, there are a few things you should keep in mind. Be sure to avoid fatty foods before working out—fat leaves the stomach very slowly, which means you’ll feel full and sluggish and could cramp up easily. Although carbohydrates are good, you should not get them from raw sugar or candy. Either of those foods will cause a sugar rush and probably a crash while you’re mid-workout. Also, don’t overeat before you workout. These are all snack—not meal—suggestions. Eating too much can cause indigestion, sluggishness, nausea and vomiting.


Great post workout foods


Greek Yogurt
Greek yogurt has double the amount of protein compared to regular yogurt and is a great source of carbohydrates. Try mixing it with cereal or fruit, fresh berries pack micronutrients, which have been proven to help fight muscle soreness.

Sandwich wraps
Wholegrain wraps are loaded with wholesome carbohydrates, add turkey or chicken and a bowl of soup on the side. This is a particularly great meal if you work out during your lunch break. Wraps are portable so you can eat them on the way back to your office, or wherever you are headed. If you’d rather have a salad after the gym, make sure you add some grains. You need at least 1/2 cup of whole grains, so add some quinoa, brown rice, beans or pasta to it.

Fruit salad
Fruits are not only loaded with carbohydrates, they also contain enzymes to help your body break down nutrients so they can be delivered to your tired muscles. Pineapple is also known to have anti-inflammatory properties to help your muscles recover. Kiwi aids with digestion and helps break down amino acids. Plus, fruit offers a great amount of anti-oxidants.

Wholegrain breakfast cereal
Cereal is good any time of day: In the morning for breakfast or later in the day as a snack. Select a high protein, high fiber cereal, like Kashi Golean, which offers 30 grams of carbohydrates, 13 gram of protein and 10 grams of fiber. It’s perfect for reloading the muscle energy stores. Oatmeal is a great post workout food as well. Make it more of a substantial snack and add your favorite milk or yogurt.

Check out Chocolate Milk
It has double the carbohydrate and protein content, perfect for replenishing tired muscles. Its high water content replaces fluids lost as sweat, preventing dehydration. Plus it packs a nutritional bonus of calcium, and includes just a little sodium and sugar -- additives that help recovering athletes retain water and regain energy.

Post-Workout Protein Shake
The post-workout period is considered to be the most important meal opportunity for muscle gain. Working out with weights breaks down your muscle tissue, and supplying protein can help promote growth and rebuilding of tissue. Consuming a liquid meal such as a protein shake is great because it is absorbed more quickly than solid food.


Warning
After you work out, your glycogen stores become depleted. Skipping your post-workout snack can cause prolonged soreness as well as premature muscle fatigue. This is caused by incomplete glycogen restoration, according to Al-Masri and Bartlett.

Color your life:)

Chandi Schwab
Scott shared some great points with making positive changes through something as simple as rearranging, and redecorating rooms that you spend the majority of your time in. There is something about refreshing your surroundings that really brings peace and satisfaction. Another intriguing thing to note is the positive and negative effects of using different colors in your interior design.
The influence of color is an important aspect to decorating. We respond to colors subjectively. In China, decorating with the color red brings good luck. Red is frequently on the front door. Decorating with red is not the only color of good fortune. Yellow and purple are very auspicious to have in the decor as well. In Feng Shui, yellow has been considered an Imperial color that many Feng Shui masters find it more beneficial than red. Decorating with green is a color of freshness, peace and growth. Darker decorative colors can either be relaxing or depressing, light colors can be uplifting or annoying, and extreme colors can be exhilarating or aggravating. If there is a certain room in the home that an argument always occurs, check out the color and the way it is decorated. Does the room have aggressive decorative objects? Is the color irritating? If you feel good in the home of a friend that is decorated with colors and objects you love, remember that when deciding how to decorate your own home or apartment. For some reason, the decorating scheme works with your sensibilities. Keep the "feel" of the room in mind.

Check out the feel of some colors, and how they may affect your mood through being apart of your decor.

Orange: expands your thinking. It reduces self-consciousness and allows you to express yourself with confidence. Use it in your home when you want to feel younger. It is the color of laughter and celebration. Try an orange...mouse pad, child's room wall, bordered note card.

Deep blue: encourages efficiency. It will purify your thinking, so you can cut through the clutter and discover what is most important in your life. It helps you integrate the big picture with the little picture. Wear dark blue when you need to make a decision. Try a deep blue...oversize tray, wastebasket, desk lamp.


Green: increases wealth. The primary color in nature, it corresponds with life's riches. It is the color of fresh starts and growth. It will encourage you to honor your unique talents and manifest them in the material world. Try a green...checkbook, desk chair, front door.

Light purple: is spiritual. It will help you connect to a higher plane. Purple encourages a fresh perspective on emotional issues. By reminding you that we are all connected, it will deepen your sense of humanity. Use it in your home to enhance compassion and to experience friends as family. Try a light purple...cashmere throw, yoga mat, journal.

Blue: gives a sense of peace. It dissolves tension and promotes tranquillity. Light blue especially brings ease into the home and harmony into relationships. Wearing or surrounding yourself with it helps calm aggressive tendencies and eliminates discord. Try a light blue...headboard, piece of coral, painted ceiling.

Bright red: will fortify you. It is a stimulant. It promotes courage and fearlessness. Use this color when you want to increase self-confidence. But too much red can make you feel overly excited or agitated. A little goes a long way. Try a bright red...dish of candy, picture frame, coffee-table book.

Yellow: increases your focus. It is known for enhancing intelligence and mental agility. It can help stimulate conversation and clarify thoughts. Try a yellow...No. 2 pencil, bookmark, pad of Post-it notes.

Pink: opens the heart. Gentle and soothing, pink is the color of love. It promotes tenderness and is a comfort in times of emotional transition. Use it in a room when you are trying to increase receptivity and understanding. Try a pink...cell phone cover, or light bulb.

Green: is also the color of healing. It represents nourishment and helps steady the body, balancing your equilibrium and encouraging stability. Use it to rejuvenate yourself, to promote physical and emotional well-being. Try a green...cast-iron pot, set of kitchen bowls, bath towel, or flower arrangement.

Yellow and orange: Also add life. These colors help dispel darkness and allow us to see the brighter side of things. Always remember, an array of color is key to happiness: You need the full range of it to feel balanced and fully alive. Try a yellow or orange...kitchen towel, throw pillow, or mug.

Deep red: inspires passion. It helps awaken the libido. Use it to move you through inhibitions and emotional blocks that prevent you from expressing yourself. It will remind you to live life fully and to love your body. Try a deep red...ottoman, lampshade, accent chair.

Aqua: inspires trust. This is the color to use when you need to relax. Wear or surround yourself with it if you have difficulty sleeping, dreaming, or meditating. Try an aqua...duvet, sleep mask, painted floor.

Health benefits to change

Scott Schwab:
One of the biggest fears that people have is change. Most people don't like it, and avoid it as much as possible. However, change happens continuously and for us to grow there is need for change. For businesses to thrive, they will also have to experience change. "If we do what we have always done, we will be who we have always been."
I was cleaning the house the other day and had a motivational streak. I wanted to get as many thing cleaned and organized as possible. In fact I rearranged our room and did some other things to make it appear as a new room. I started thinking about the health benefits of rearranging furniture and found some interesting things.
Feng Shui, an ancient Chinese philosophy, upholds that health is the most important aspect in your life. Health is the center of your existence, and without health, your life could be absent of balance and harmony. While health is the center of life, in Feng Shui it is also believed to be the center of the home. All rooms of your home, including your bedroom, living room, and kitchen, are believed to have a health area, which is the center of the room.
Rearranging your furniture can revitalize and restore energy to you and a situation that has lost its sense of satisfaction. Think about it, You have your furniture how you want it, however, if there are negative experiences associated with the look or feel of a home, it is highly impressionable on your mind and body. Many of us decorate and organize our home so it feels comfortable, functional, and/or desirable. Whether we admit it or not, many time our designs incorporate what people will think about our style.
Low energy can also be combated by rearranging your home. We get used to seeing things a certain way, but this can also leave us with a need for change. Often times this is when we start looking outward with vacations, shopping, and even taking on new hobbies. There is a time and place for those things, but looking inward to your space is a step that will bring satisfaction and renewed energy for what we face outwardly on a daily basis.
Let's face it, we take pride in our homes and want them to look their very best.It is a fact that we feel better when we operate in a clean space with some level of organization. This doesn't mean that it has to pass the white glove test necessarily, but things should be in a place where everyone can find them. A major cause of stress, is knowing that you have something or placed something somewhere and it is no longer in that place. Focus on opening up a room or changing out pictures, buying new pillows or getting a new center piece. Even the most fixed room can undergo change that will increase satisfaction and improve your health. Additionally, realize that fresh flowers or plants will bring the feeling of life and health to any home or room.

Quote of the day

Scott Schwab:
Here is a quote that I am sure we have all heard, but it is good to have a reminder. Take the time this season to separate the things that are most important and the things that are just things, and can be lived without.


"The best things in life aren't things."

-Art Buchwald-

And the winners are......

Congratulations to Ashley Ludlow and Mark Pittard for taking the victory home with the most votes. The great thing is that everyone did extremely well and everyone that did a post picture and results, did in fact get results.
This time of year is hard. Stay motivated and avoid useless eating that you will regret. We cannot necessarily avoid the holiday parties, but we can choose to eat what we want and be in control. We will start the next challenge January 9th. Get prepared, get your friends, get your family, and lets have a great start to 2012.
Have a great weekend and enjoy the holidays. Find someone that you can improve their life and make a difference.

5 Healthy Tips for the Holidays

The holidays and eating good food will happen inevitabely. With a little planning, you can make it through the "food minefield" until January. You can enjoy plenty of good food and still maintain your pre-holiday weight.

Don't let a good year of workouts "go to pot" during this long holiday stretch! You can easily put on 20-30 pounds if you're not careful. Or, you can maintain that hard, lean body you've worked so hard to build!


So, here are the five eating tips to live by:


Tip #1 - Drink Plenty of Water


Somehow, its not easy to drink enough water every day. Drinking water can help you eat less.

According to a Mayo Clinic article, "Water: How much should you drink every day?":


1. A large part of your body is water (60 percent).
2. All your body's systems depend on water and lack of it leads to dehydration.
3. It flushes out toxins and carries nutrients to your cells.
4. The Institute of Medicine advises men to drink about 3 liters (about 13 cups) of total beverages a day and women about 2.2 liters (about 9 cups) of total beverages a day.

I recommend that you drink at least half the number of pounds you weigh in ounces every day. So, if you weigh 140 pounds, drink about 70 ounces of water every day. This formula takes into account your body weight. And, if you exercise, drink about a cup of water every 15-20 minutes of exercise time.
Remember, certain foods contain large amounts of water. This counts toward your water intake. For instance watermelon is about 90 percent water, lettuce has about 95 percent and some meats contain as much as 70 percent.


Tip #2 - Don't Hide Your Regular Meal Plan

Even during the holidays, try to comply with your meal plan 90 percent of the time. This leaves plenty of room to enjoy the holiday goodies. Also, having a food journal really comes in handy during the holiday season. Tracking what you eat holds you accountable.

At parties, get full on protein foods first. It will help you eat less of the condiments, desserts and other high-fat foods. Most holiday parties have plenty of foods loaded with protein. Nuts, ham, turkey, chicken, fish, etc. are great foods to eat.

Protein helps control your blood sugar if you happen to eat carbohydrates. Protein also fills you up and leaves you satisfied on fewer calories.

Also, eat one serving of food on a plate. Avoid grazing (unless its at the vegetable/fruit tray).

Tip #3 - Eat Your Calories

Drinking sugary drinks can really pack on the pounds quickly. Drink water and unsweetened drinks.
Chew your food slower. One quick way to "blow a hole" through your meal plan is to drink too many empty calories contained in drinks like sodas, sugared fruit juices and fancey coffees. These are empty calories because they do very little to keep you full and you end up wanting and eating more very soon!


Tip #4 - Watch Your Alcohol Consumption


First, one gram of alcohol provides 7 calories. Only fat (9 cal/g) provides more calories than alcohol. So, when you are planning your food and drink consumption, don't forget the calories from alcohol.

According to an article by The University of Rochester's University Health Service, Health Promotion Office, "Caloric Values of Alcoholic Beverages," your body reacts to alcohol differently. When you take a drink of alcohol, your body converts a small amount of it into fat and the rest is converted (by the liver) into a substance called acetate.

This acetate is then released into the bloodstream and used as the body's main source of energy. So, your body is using the acetate for energy instead of the stored fat in your body. The more you drink, the more fat your body will store (many times belly fat)!


Tip #5 - Exercise More If You Eat More

We will all eat more food than usual on more than one occasion during the long holiday season. Just exercise a little more. Staying active with walking, biking, etc. also helps to burn the calories. Think of an activity you enjoy and go out and do it!It doesn't always have to be at the gym.


Enjoy the holidays!