Quote of the day

Scott Schwab:

One of my favorite quotes of all time is by Winston Churchill. Not much more needs to be said than what he has below, besides like with anything....Apply!



"Never give in - never, never, never, never, in nothing great or small, large or petty, never give in except to convictions of honour and good sense. Never yield to force; never yield to the apparently overwhelming might of the enemy".
-Winston Churchill-

Fall 8 week Challenger-Results

Carol Brogdon:


Before:












After:

Goals:

1) Lose 5-7 pounds

2) Workout for 30 minutes at least 4 times weekly

3) Keep a food journal

Results:

I'm excited to report that I lost 10 pounds during the 8 week challenge! I am stoked and can't believe it! I may not look like it from the pictures, but I'm down 2 pants sizes and fit into my pre-pregnancy clothes again, which definitely feels good. I just need to figure out how to slim down the waist area....

Working out for 30 minutes was a little more challenging. Some weeks I worked out 4 times, but most weeks it was 2-3 times a week, which is still better than nothing. I noticed that as the end of the challenge got closer, I had a difficult time finding motivation to work out as many times during the week as I had set my goal for.

This goal I did faithfully every day. I used the myfitnesspal app for my phone and after every meal, I would just add what I ate. I decided to try to stay between a specific calorie range, which was great. It also helped (except for the last two weeks) me keep a handle on what I was actually eating since I knew I would have to keep track of it. These last couple of weeks have been really hard for me, since there's been so many sweets around. I'm ready to get back on track again though.

Overall, I think I did relatively well. Yes, I definitely could have done better, but I'm happy with my results so far, and will continue to work on my overall fitness and wellness.

8 Week Challenger-Results

Hailey Pittard

Before:

























After:




















Goals:

1) I want to go to the gym three times a week
2) Get back to pre baby weight
3) Lose 7 pounds
4) Eat a healthy diet



Results:

Since having a baby I have wanted to get down to my before pregnant baby weight. I have found that the second kid is a little harder to lose the weight than the first.  Being a full time mom makes it hard to always get to the gym, but I was able to find some good results. I lost 5 pounds and got within 2 pounds of my goal. I was happy to see those results. I am still working on toning up and look forward to doing that this next eight weeks. Overall I was happy with what I was able to accomplish. I am glad there aren't sweets and all the goodies around to tempt me anymore. Look forward to the next eight week challenge



Mark Pittard:


Before:















After:















Goals:

1) Maintain muscle over Holidays
2) Lose 5 Pounds
3) Work out at least 4 times per week
4) Read a new book
5) No sweets




Results:
My goal was to maintain over the holidays and try to lose 5 pounds. I was able to lose 5 pounds over the break. I worked out at least 4 times a week with each of those days being cardio. I tried really hard not to eat sweets, but the holidays killed me. I didn't  read a new book which I wanted to, but hopefully will here in the next month or so. Overall I thought this eight week challenge was a success. I really wanted to focus on not over indulging myself with all the holiday goodies. Look forward to the next eight weeks

Getting Back on Track

Chandi Schwab
We hope you all had a very Merry Christmas! We all can safely admit that we were lazy and ate terribly over the holidays. If that wasn't the case for you, way to go! But for the rest of us it is time to get back on track. We don't need to wait for the start of a New Year to be healthy again. In fact, if we start now it is better because we will already be in a routine and have a jump start on our New Year resolutions. Here are some ideas to help us through the process.

1) Eat breakfast, and make it a healthy one: This is the most key thing for me. If I eat any sort of sugar first thing in the morning, I feel sick to my stomach and for some reason I convince myself that if I eat more sugar I will feel better, it is a vicious cycle and my whole day is shot. I feel like CRAP, and I am always tired and lazy.
 On a normal day I grab a handful of nuts and a piece of fruit or drink acai boost, and head out for a run or workout. When I come home I eat a bowl of plain oatmeal or a protein shake or smoothie. This is what works for me. Everyone responds differently, so eat what makes YOU feel good. I also like to eat eggs after a workout, or whole wheat toast with natural peanut butter.

2) Eat all day long: This is hard for some people. But it is so key. You can't ever let your body feel starved. As soon as you feel hungry at all, have a snack ready (Under labels we have healthy snack ideas) approximately every 2 hrs. Some examples are Greek yogurt, bananas, citrus fruits, apples, veggies, cottage cheese, nuts, raisins, craisins, jerky,pretzels, triscuits, smoothies,etc...Remember to have a few healthy snacks in the car, or in your purse for on the go, and always have a bottle of water with you. This way you don't go hog wild because you deprived yourself all day.

3) Eat a normal Healthy Dinner: Keep in mind that a good dinner is important because we don't feed our bodies all night long. If we don't get very much food, our bodies again will be starving when we wake up and will want to hold onto any calories it can when we wake up. So eat until you are comfortably full. Don't over stuff yourself and don't leave yourself hungry. Try to find a balance and include healthy fats in your meal.
We have to find a balance because my kids don't like the really healthy food that I like. So I make lasagna, spaghetti, enchiladas, tacos, soups, etc... I just use healthy alternatives such as whole wheat pasta, and ground turkey instead of hamburger.

4) Cure your late night munchies: If you are an active person and you find yourself hungry at 8 or 9 pm, I say feed yourself! So many diets preach to not eat past a certain time, but how does that make sense? If you eat dinner at 6 and don't eat again until breakfast the next morning, that is at least 12 hrs. that your body is going without food. If you do this continually your metabolism is going to be shot, and again hold onto all the calories it can when you do eat. If you are craving sugar at night, make yourself a fruit smoothie, salt? Try lightly sea salted nuts. In the winter we really like to make hot cocoa with our chocolate flavored Dymatize protein powder.

Be in tune with your body. If you are an active person it is important to fuel your body. If you have any questions or have any ideas to share leave a comment... So get to it and Good Luck!

Merry Christmas

Scott Schwab:

Regardless of your faith or beliefs, we want to wish everyone a very Merry Christmas. Count your blessings. If you are reading this post, you are among a very privileged people. Not because of great content or anything like that, although I will not lie, Chandi has some pretty impressive articles.

The reason we can count our blessings is that we have access to a computer or a computer ourselves. This would also mean that we have the competency to operate a computer, the eyesight to be amazed by images, and likely the ability to play and hear music.

I will also make an assumption that you probably have more than 1 pair of shoes. This alone puts you into a class of wealth that Millions will never have. With more than 1 pair of shoes, you likely have more than one shirt, one pair of paints, socks. I will also venture to guess you have a pillow and a blanket. Likely you have a towel and a way to continually clean yourself either through a shower or a bath.

More than anything, we are lucky because we have each other. Life is not perfect, in fact often times it sucks. However, if we dwell on the tough times and not learn how to get past difficulties, we will ultimately struggle through life. If we learn how to deal with challenges and get the help, insight, and guidance from others, we ultimately make life a sweeter experience.

Thank you for the comments, the conversations, the ability to help, and most of all a chance to communicate about subjects that change the world. Our health is so important and we only get one life to live. We must use it wisely, and when we do, we will have a satisfaction increase form where we are now.

God Bless and here is to another wonderful year, regardless of what life throws at you.

End of the world

Scott Schwab:

Well it didn't happen this year. Though the Mayan calendar was off, I have just heard that we have another 9 years and then the end will really happen. Regardless of where you think the world is in it progress or digression, it is nice to know that the World is much bigger than we are. What I mean by that is we get so wrapped up in life and sometimes societal propaganda that we miss out on living.

Our health is much the same. Are we following the propaganda of fad diets and ideas that really are not giving us results and putting us in a situation where we actually get heavier than when we started? This is known as yo-yo dieting and it is terrible for the body.

Live a life of consistency. To be healthy in the life, we must change our lifestyle. Nothing short of a lifestyle change will do. That is why during the Holiday season we will gain on average 15 pounds. Think of that over a 5 year period. Is it time to get serious? I do not mean to be insensitive because weight gain can be a touchy  subject. However, get real with yourself. Only you can determine how well you will do with a lifestyle change.

I understand there are circumstances of thyroid, high cholesterol, and genetics that play a role into each of our lives, but, we are in control. I know that we may have schedules that are not favorable for weight loss, but again we are in control. Are we in control of what we eat or is what we eat in control of you and me? An old saying says: "Eat to live, not live to eat".

Obviously we need to have substance to survive, but also realize that as Americans we are in a culture that according to the FTC, promotions for television programming account for 28 percent of all TV ads viewed, while food ads account for 22 percent. This number is even higher for children and teen programs. Why you ask? Kids drive consumption of goods in a severe way.

Take back the control. The only way for us to win, is to change. If we simply adjust or accept the status quo, how can we expect different results. The most important thing to our body structure is our intake. Exercise, diet, and everything else are simply components to the greater importance of eating the right things.

So as we approach the "New" calendar year, lets make some goals for lifestyle changes and not a resolution for weight. Remember to focus on the performance of the goal rather than the outcome or results. Also hold yourself accountable. The only real way to get real results is accountability. You are the driver of the accountability you choose to have in your life. Though you cannot change what the world gives to you; you can and will change the outcome by controlling your attitude and your response. Choose to respond with greatness and eliminate mediocrity from your life.

Healthy Holiday Snacks

Scott Schwab:

I thought that I would give some ideas of things that I either like to eat during the Holidays, or what I have had to learn to like over the Holidays. Let's make one thing clear, I am not perfect during the Holidays and I will have my cookies and goodies. However, I have learned to keep a better handle on what I am consuming.

It is just not worth the way I feel, or what I gain over the Holidays when I  lose control. Focus not on what you cannot eat, but what you can eat to meet your goals. Remember that it only takes a couple of days (off) to disrupt what weeks and sometimes months have accomplished.

Crazy Almonds:

Mix 1 bag Craisins
Mix 1 bag Almonds

This is much like trail mix, but the two together are packed with protein and anti oxidants. Its a good food to have laying around that you can hold in your hand and continue to eat without the calories. Many times bowls of candy are the alternative and that is one sure way to get a lot of calories in a very short snack.



Cinnamon Sticks:

2 tablespoons Cinnamon
1 bag of pretzel sticks or pretzels

*Sprinkle Cinnamon on pretzels either in bowl or on a pan and place in oven at 325 for 15 min. For a more complete taste, spray with water or butter and make the pretzels moist and sprinkle with cinnamon. This will help the cinnamon attach to the pretzel better.

This snack is great because Cinnamon is a natural thermogenic. Cinnamon is a great aid for digestion and calorie burning. Be careful with the amount of sodium contained in the pretzel. The cinnamon flavor gives it a nice equalizer as well. 

Last Week for the challenge

Scott Schwab:

Hey Challengers, it is the most wonderful time of the year. You have worked hard and now the Fall 2012 Challenge is coming to an end.

Push hard this week and end strong. Regardless of your results, you did better through the most difficult time of the year, than you would have without focusing on something. You can be happy that you accomplished something because you did something. Now is the time to evaluate your efforts and how you did, and set positive goals that will start 2013 off with a bang.

Send in your post picture as well as as summary of what you did by December 24th if the world has not ended by that time.

We look forward to your results and share in your successes.

Bee Healthy

Scott Schwab:

With all the goodies and great food around, there definitely needs to be a strategy for limits. Setting limits is a positive thing and there is not the "regret factor" when a person was able to set their own limits.

Regret comes when we over indulge, over eat, over anything. Guilt can be something that drives us to greener pastures or happier days. However, often times it has the reverse effect and we feel consumed with all the reasons for why we did or did not do what we had intended.

This is why goal setting alone can be so frustrating and even cause stress. If we are to focus on goals, let us remember that focusing on performance is focusing on the tasks that will get us to our results or end goal. We all want to get to that goal down the road, but putting in the work is something different.

It doesn't have to be different though, and all it takes is a switch in the mentality. Focus on what you will do rather than what you will not do. Be a person of action, and not response. Responding to situations has a variety of outcomes. Deciding on the action will also determine the outcome, but it is predetermined.

Being healthy does take work and it may seem that we may never get there. We are right if we think that. We create our performance by what we think. If we think we can't, we are right. If we think we can, we are right. Believe in yourself and that you have the ability to make the change that you desire.

Goal:

Look to replace honey for sugar and sweets this Holiday season. Honey is great with nutrients and natural sugars that are better for digestion and overall health than man-made sugars.

Do things because you want to not because you have to! When we do not watch our consumption and intake when we are young, though we are living how we want to; that will end in the future when our wants are replaced by the needs that we sacrificed. Our bodies are amazing machines and will work in direct relation to how we treat them. Bee good to your body and your body will bee good to you.

Avoiding the Stress of Holidays

Scott Schwab:

Holiday stress statistics reported by the American Psychological Association show that up to 69% of people are stressed by the feeling of having a “lack of time”, 69% are stressed by perceiving a “lack of money”, and 51% feel stressed out over the “pressure to give or get gifts”.

Stress is the perception of pressure, tension, worry, fear, dread or anxiety. The way we respond to stress can exacerbate, or even create physical and emotional problems.
Stress contributes to problems such as allergies, muscle tension, upset stomach or heartburn, sore throats, sinus infections, colds & flu, migraine or tension headaches, sleep disorders, high blood pressure, angina, heart disease and heart attacks. And many individuals develop unhealthy behaviors to cope with stress: overeating, using alcohol or drugs, or irritability.

Begin reducing your stress today.

• Learn to relax (prepare for stressful situations)
• Control, change, or let go of what you cannot change(control the controllables)
• Create time to do what you enjoy during the holidays(Find reasons to be happy)

Change your reaction to the stressful situation.

• Find the positive
• Slow down. Think before you react
• Learn to recognize when you are upset or worried about things you cannot control or change.
• Avoid spending energy blaming, holding a grudge, or resentment
• Use the word “no” – sometimes you need to set limits

Embrace healthy ways to manage stress.

• Get enough sleep
• Eat & drink in moderation
• Stay on budget
• Plan ahead and don’t overextend yourself. Don’t be afraid to ask for help, and delegate when possible
• Relax
• Nurture your relationships
• Use stress management techniques, like deep breathing exercises, visualization, progressive muscle relaxation, exercise or yoga can help manage stress.

Best Foods for Pre and Post Workout

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.

Quote of the day

Scott Schwab:
Life is precious. Too often we look at everything that is necessary, but not what is most important. Honestly when it comes to life and how fragile it is, we would think that we would spend more time with the ones we love.
A nurse who dealt with the terminally ill would ask her patients if they had any regrets. Interestingly, the answers she received over the years never mentioned work. Usually the answers centered around time with family and appreciation for relationships. The most common answer that people gave as a form of regret is not loving their family more and not spending the necessary time with those they loved.
Let us align our perspectives with our morals, standards, and our goals. This will make up our legacy of who we really were. We will be more complete people and it is a fact that we will have more happiness which in turn will give you greater health.
Make it a point this year to repair any damaged relationships. Make a call that will repair a strain in a relationship. More than anything, tell the people who you call family that you love them and that you could not make it without them either in this life or the life after!


"If you want to live a happy life, tie it to a goal, not to people or objects."


-Albert Einstein-

 

 

 

 

 

 

New Pre-workout

Scott Schwab:

We have spoken in the past about pre-workout supplements and their benefits. There is a new product on the market that you need to take a look at. The results are incredible and there is not the problem with crash and burn or jitters. Pre-workout is a great aid to getting your workout to the next level, or even pulling yourself out of a slump or plateau. Be careful, because there is a lot of caffeine in pre-workouts and it should be taken as directed on the container.
If you need any, let us know, we are now carrying them in stock both online and in the gym.


Here are some additional benefits that you will notice from taking a pre-workout.

-  Boost Energy
-  Reduce Fatigue
-  Increase Focus
-  Improve performance
-  Increase Strength
-  Increase endurance
-  Decrease muscle breakdown during training
-  Increase protein synthesis
-  Improve nutrient delivery and assimilation
-  Increase metabolic rate (fat burning)
-  Create an optimal hormonal environment

The Strength Matrix:

Beta Alanine

Beta-alanine is a non-essential Amino Acid used predominantly by athletes and strength trainers to increase lean muscle mass, Increase Strength, Increase Endurance and energy levels and delay muscle fatigue. Unlike many other amino acids, beta-alanine is non-proteinogenic, which means it is not involved in the composition of protein. Beta-alanine is the only naturally occurring beta-amino acid and its most available source is within the dipeptide carnosine, typically found in Protein rich foods such as poultry, beef, pork and fish. Beta-alanine can also be found within the dipeptides anserine and balenine. However, digesting foods rich in Protein to raise beta-alanine levels is not particularly crucial as the liver is able to produce it within the body.

Creatine Hydrochloride

Creatine hydrochloride is a hydrochloride salt patented in 2009 and marketed as an athletic and bodybuilding supplement. A study found creatine hydrochloride to be 59 times more soluble in water than creatine monohydrate. Due to its higher solubility, the recommended dosage for creatine hydrochloride is much lower than that for creatine monohydrate

L-Leucine

Leucine is the only dietary amino acid that has the capacity to stimulate muscle protein synthesis.As a dietary supplement, leucine has been found to slow the degradation of muscle tissue by increasing the synthesis of muscle proteins While once seen as an important part of the three branch chained amino acids in sports supplements, leucine has since earned more attention on its own as a catalyst for muscle growth and muscular insurance.

L-Citrulline Malate

This compound helps athletes working to improve sports performance and recover quickly after intense exercise.

Citrulline is effective in promoting nitric oxide (NO) production and supports the production of growth hormone, insulin and creatine.Citrulline works by eliminating endotoxins to prevent lactic acid and ammonia buildup through its function as an intermediary in the Urea. Citrulline speeds up their removal from working muscles, aiding both physical performance and recovery.

Citrulline malate is useful to those engaged in high-intensity resistance and endurance exercises, including strength athletes, powerlifters, strongman competitors, bodybuilders, runners, sprinters and cyclists.

Agmatine Sulfate

Agmatine is naturally produced in the body by the breakdown of arginine. Supplementing with agmatine sulfate does many of the same things that arginine should do, but it seems to be much more effective. Agmatine sulfate has many benefits to the bodybuilder or athlete. The benefits if agmatine sulfate include enhanced muscle pumps, better nutrient partitioning (more calories are shuttled towards muscle tissue and less are stored as fat), and increased production of luteinizing hormone and growth hormone. Agmatine sulfate appears to boost muscle pumps in a couple different ways. First, agmatine sulfate may improve nutrient partitioning, leading to more muscle glycogen (carbohydrates stored in muscle tissue) stored and consequently more water retained in the muscle. This can lead to a full look to the muscle and increase muscle pumps. Second, agmatine sulfate also appears to increase nitric oxide production by acting as a competitive inhibitor of the enzyme nitric oxide synthase.

The Caffeine Matrix:

Caffeine Anhydrous

Caffeine anhydrous is a stimulant that is used as an energy accelerant to increase athletic performance. It combats fatigue, has a mild diuretic effect and also increases lipolysis; the breakdown of fatty acids.

Caffeine Citrate

A faster acting caffeine to get you fired up faster for your workout. Contains the same benefits as caffeine anhydrous.

Infinergy (DiCaffeine Malate)

DiCaffeine Malate is a combination of natural caffeine and Malic Acid. These ingredients are ionically bonded into a compound that optimize energy, stimulate thermogenesis, and increase mental focus. By combining these two ingredients together, the Malic Acid buffers the caffeine salt so that it digests easier than the natural caffeine on its own. The Malic Acid also assists in replenishing energy.

Intensity Matrix:

1, 3-Dymeth

t, for added energy, increased clarity and a boost in physical performance, especially valuable to athletes during calorie restriction or when a high level of focus is needed. For fat loss, 1,3-Dimethylamylamine works through a similar chemical pathway causing a rise in cAMP, the chemical messenger that triggers fat release.

Pikatropin (Pikamilon)

Pikatropin is a nootropic compound that increases blood flow to the brain and lessens mental fatigue.

It possesses high cerebrovascular activity improving cognitive, analytical, and performance enhancement.

(Hand to eye coordination and reaction times).

Yohimbe Bark Extract

Yohimbe´s popularity has been ignited by new research that shows it could be an herb with very effective antioxidant potential. Research suggests it is a vasodilator, which means that it increases blood flow to the extremities and appendages. In addition, yohimbe has also been suggested to help support healthy arteries. Yohimbe also has been suggested to decrease fat synthesis in the body by increasing fatty acid mobilization.

RauwolfiaVomitoria Root Extract-Alpha-Yohimbine

A yohimbine-isomer that works with far more potent MAOI-inhibiting properties (normally, yohimbine isn't very strong in this regard). Because of this, it basically works as an amphetemine-potentiator, because it prevents the neuro-breakdown of the brain's 'big three'-- serotonin, noradrenaline, and dopamine. It also has similar alpha-2 antagonistic properties to yohimbineHCl, but is also less vasoconstrictive in areas, making it less likely to induce large increases in BP.

Alpha-yohimbine (Alpha-Y) is an analogue of yohimbine, but its potency at the subreceptors of alpha2 differ quite a bit--most notably at the alpha2b and alpha2c adrenergic subreceptors. It is 3 times more potent at alpha2b and 4 times more potent at alpha2c. It is equipotent at alpha2a. The differing ratios of activity is where it allows us to do good stuff with it that we could not do with yohimbine.

Nutrition Facts † Serving Size 1 Scoop Servings Per Container 40
Amount Per Serving
	Serving	% DV
Strength Matrix	5000 mg	-
Caffeine Matrix	419 mg	-
Intensity Matrix	83 mg	-
Proprietary Blends
Strength Matrix Beta alanine, Creatine hydrochloride, L-Leucine, L-Citrulline malate, agmatine sulfate
Caffeine Matrix caffeine anhydrous, caffeine citrate, Infinergy (dicaffeine malate)
Intensity Matrix 1,3-Dimethyl hydrochloride, pikatropin (pikamilon), yohimbe bark extract, rauwolfia vomitoria root extract (std. min. 90 % alpha-yohimbine)

All about Abs

Scott Schwab:

Abs, could very well be the most important muscle group in your body. The reason is that your core is responsible for almost every movement that you make. Additionally, weak abs equals weak back. In America today about 65 million people suffer from back pain.

To reverse the trend, the first step is to get our portions in control and have a balanced attack at reducing our belly fat, while strengthening our back. Many times these problems relate and for us to really focus on our abdomen area, we need to look at how much our stomachs protrude and take the action to reduce the fat.

It should be known that fat is not a good thing for our bodies to pack around. Especially when the fat is most prevalent around our organs. Carrying our weight around our stomach is not only hard on our organs, which are already crammed in the walls of our stomach, but it is hard on our back, because naturally it pushes our stomach out and pressure on our back.


Beginners:
Starting out, we need to take the steps at eating consistently the right foods. The closer we can get to purity of the food and the further we can get from processed is where we will see the greatest results. We should also look at what we drink and replace it with water. Our bodies are 70% liquid and we should replenish it frequently. Replenish does not mean with other forms of liquid. WATER!

Avoiding sugars is recommended as this is something that our bodies do not know what to do with. Our bodies have difficulty digesting things that are man made and sugar is man made. Even diet and other forms of sugars are still man made. Now I am not saying we should give up all forms of anything and live on nuts and berries. With this knowledge though we can adjust what things are worth it and what things are not worth it.

Begin by walking, jogging, and then running. It may be uncomfortable and even be painful. If the pain is not to much, push through. Let pain be your guide, but do something. Swimming is a great exercise and is high resistance and easier on joints. Ridding bikes is also a great form for starting.

Intermediate:
You are doing something so how can you do more. Begin with forms of sit ups and crunches. These are good, but also can put pressure on the back. However, since putting a man on the moon, products have been created that have low pressure on the back and high efficiency on the abs.

Look for something that gives back support and will help put the pressure on the abs. A great exercise is to lay on your back looking at the ceiling, lift your feet together at a 30 degree angle. To increase difficulty move legs up and down or side to side. Scissor kicks and other forms of moving your legs will strengthen and tone your abs in a very effective way.

Advanced:
Likely you have the eating aspect under control and work your abs each week. Why not everyday? Some people think it is a muscle that should only be worked once or twice per week. Not true. You use it everyday, so build up the strength so you can avoid injury and have the toned stomach you would like.

Planks are great and should be done a couple of times per week. Time yourself and see how you can improve your time. Side-planks should also be included in the menu as they are great for your oblique muscles. Introducing weights and balance is another form of exercise that will help define your abs and take you to the next level.

Use an exercise ball and stretch over the ball backwards. If you have tested your strength get dumbbells to have with you. By flexing your abs as you work, you will not only define your ab muscles, but will work your psoas muscles like nothing else.

Another great exercise is to hold weights between your feet and do knee raises or leg lifts with a 10 pound weight make sit-ups challenging and will increase definition. I love to hang from a pull up bar and place a 10 pound weight clinched between my feet. Doing knee ups and side to side lifts of my feet up to my chest are some of the greatest ab exercises I have done.

Get creative and don't be scared to look silly. It may not look like everyone else who is doing the common exercise, but our goal is to find the way that works for us and personally, looking like yourself is the best thing that you can do. Be your best self and let everyone else look like the typical person. Be unique because you can and you will have more fun anyway.

Healthy Meal/Healthy Smoothie

Here is a great idea for a smoothie and a turkey sandwhich that will give you nutritional value and good eats.

Turkey Sandwhich:

Ingredients

• Kaiser rolls or whole wheat wrap
• 1 4 oz package low fat cream cheese
• 1 small can whole cranberries
• Leftover turkey (or deli turkey)
• Provolone cheese
• Romaine lettuce

Instructions

• Cut open your roll and spread some cream cheese on the bottom slice. Add a spoonfull of cranberry on top of the cream cheese. Top that with turkey, provolone, and lettuce. 

 

All Day Strong
1/2 low carb fat free vanilla yogurt
2 cup skim milk
1 tablespoon natural peanut butter
5 frozen strawberries
1 serving time released-protein powder
Calories	Less than 200
Carbs	Less than 40
Protein	About 60g
Fat	15g
Saturated Fat	Less than 3g

Quote of the day

Scott Schwab:
After a long weekend of great events and joy; happiness is a reality. I know that there are many people hurting and who work everyday for happiness. Happiness is a choice and an attitude and not just based on events. If you have ever said something like this "I will be happy when", or "I would be happy but"; there is need for perspective. Be happy despite things that are happening in your life. Be happy because you have a choice. Here is a quote that I found that I thought was good advice.



"No matter how much more mad it may make you, get out of bed forcing a smile. You may not smile because you are cheerful; but if you will force yourself to smile, you'll end up laughing. You will be cheerful because you smile. Repeated experiments prove that when man assumes the facial expressions of a given mental mood — any given mood — then that mental mood itself will follow."

-Kenneth Goode-

Midway results

Matt Long:

I am very happy with where I am to this point. Physically I have dropped 2% of my body fat. I have maintained my 186 frame and look forward to putting on another 4 pounds of muscle. I plan to be at 7% body fat by the end of the 8 week challenge. Other than that my goals are being obtained and everyday I feel so blessed with a great wife and family. This month my life is changing for me and my family in so many ways.
One year ago I was married to my best friend and a girl that I am crazy about. We now have a little girl and our relationship keeps getting stronger.


Mackenzie Long:
 

Midway Results

Scott Schwab:
The challenge has been different than other challenges for me. I started with the cleanse and lost 21 pounds. Much of that was water and I knew that I would gain some back. Before Thanksgiving I had gained 8 of it back. After Thanksgiving I had gained 15 of it back. Disapointed, I am trying to find the food balance that I can be healthy but not gorge. Portion control went out the window during the Thanksgiving break. My lack of discipline is catching up to me.
However, I have put on muscle, I do feel like I am strong and have a good base to start from. Now I will have to get very serious if I am going to reach my goals. I have been writing a lot of reading many types of books. I have been writing a manual, that I have enjoyed reflecting upon, how to improve my book, which is coming together nicely. I look forward to finishing strong, and I look forward to a new year.


Chandi Schwab:
Physically I have just wanted to be able to maintain throughout the holidays. I haven't been running as many miles per week, but I am still staying active by going to classes at the gym and lifting on my own. I also have a love/hate relationship with the Stair Master these days. I sweat like crazy on that thing, and I am always sore the next day. I weigh about the same but, I have lost some muscle definition, so I want to focus more on that. I also want to start doing speedwork again on the treadmill. I haven't done it at all since I hurt my ankle in september. I really want to push it these next few weeks. We are going to Cancun in January so that is some good motivation.
I have really tried to focus more on my kids individual needs and I am trying to improve my patience every day.
 

Midway Results

Carol Brogdon:

I'm doing pretty well--a little better than I expected to be doing by this point. I have lost 6 lbs so far. My eating habits could definitely improve, and I will be working on that during the next few weeks. But even with that, I've been doing alright. Since I know I have to write down what I eat, it has really deterred me from just popping things in my mouth without thinking about it, especially since I'm trying to stay within a specific calorie range.

I haven't worked out 4 days a week every single week so far, but I still want to continue reaching for that goal. I've noticed that I've had to change up my workouts recently in order to continue to lose weight. After about a month of the same kinds of workouts, I had to start switching things up a bit, and it has definitely helped. I really like the fact that I'm getting stronger. I've noticed a big difference with that. I still have about 6 lbs I'd like to lose, and will just keep working at it. :)

 

 

Ashley Ludlow:

 

I would say so far this challenge has been an epic fail for me. I'm pretty hard on myself though, so maybe it's not so bad. I have gotten some major decluttering done in my home, and we've had a lot of big changes around here: new baby, son starting school, and possibly being diagnosed with a behavior disorder. Right now I'm taking it day by day. I have caught myself turning to food for comfort. I'm reading a book right now by Candace Cameron Bure. It's called ReShaping it All. She talks about how instead of turning to food, we should be turning to God. I really like this, and I've tried to spend more time in my scriptures. I'm reading the Old Testament for the first time, from cover to cover. I am looking forward to making some improvements overall in the next 4 weeks. It's a little overwhelming, but, like I said, one day at a time!

Tone up those "Hammy's"

 

 

Chandi Schwab

I realized the other day that I have been neglecting my hamstrings lately and it shows. This is one of the hardest areas to keep toned. especially for women. So I decided to post some hamstring workouts as a reminder for myself and also for those of you that are interested.

Lunges: I just barely posted on lunges so look back to the last post on this one. Lunges are so good for all of the lower body. They can be done with or without weights.

Dead lifts:Stiff legged dead lift are done by holding a weighted barbell in front of you with a shoulder-width grip, then bending over at the hips until the weights almost touch the floor. Your knees are slightly bent through the movement.

Hamstring Curls:These are done on a lying hamstring machine. You lie on your stomach and place the backs of your legs on a padded support. You then bend your knees and curl your legs toward your glutes.

Swiss Ball: Swiss ball roll outs are done from a lying position with your feet up on a Swiss ball. From this position you lift your hips up in the air and roll the ball toward your glutes using your hamstring muscles.

Steps:Stair stepping or running is another great way to get your Hamstrings in shape. You can either use actual stairs or a StairMaster. To put more emphasis on the hamstrings you can skip one or two stairs at a time.

Hills: Running up steep hills takes a lot of strength and it really targets the hamstrings and glutes. The intensity can be raised by using resistance such as a weighted vest.

Start implementing these into your leg routines. I know I am going to:)

Quote of the day

Scott Schwab:
Today is a great day and attitude is everything. I don't know if anyone else was injured during their Turkey bowl, but I sure was. I don't know if it is old age or I am just more fragile, but my collar bone and rips are killing me. Anyway, our days are what we make them. Rather than living life by having an injury or condition defining who we are and our daily attitude/actions. Let us live great despite our lack of immediate greatness. Be great for yourself, your friends, your family. I read an interesting statistic the other day that 99% of all diseases stem from stress. Eliminate stress and be great.

Here is a quote that I love and a statement that I try and live my life by. Carpe Diem!



“Live life fully while you're here. Experience everything. Take care of yourself and your friends. Have fun, be crazy, be weird. Go out and screw up! You're going to anyway, so you might as well enjoy the process. Take the opportunity to learn from your mistakes: find the cause of your problem and eliminate it. Don't try to be perfect; just be an excellent example of being human.” 


-Anthony Robbins-

New workout

Scott Schwab:
We have spoken in the past about how effective it is to lift weights and provide resistance to the muscles. Lifting weights will burn more calories than simply doing cardio. The best combination is to include both cardio and lifting. You will get the best results as well as burn the most calories. Here is a workout that will get you started.

#1 Bench Press: Lift 75% of your maximum weight and do 3 sets of 12 reps. Some believe that you will get better results when starting at 75% and increasing rate. Do not try to lift your max if you do not have a spot. I personally believe that you will see the same results by getting a weight that will challenge you, but pushing through the reps until failure. This will work the muscles in a new and exciting way and build muscle extremely fast.

#2 Dumbbell Flys: This consists of taking dumbbells equivalent to 50% of your maximum weight. Taking the dumbbells and having the weights in front of your body at waste level; throw the weights to the side in a U motion. Elbows will lead and the wrists will follow. This is great for the shoulders and upper back. Again 3 sets and 12 reps.

#3 Rows: Many gyms have this machine, but this can also be replicated with resistance bands. Being seated, you will lean forward and grab the weight. Make sure that you straighten your back and you will be seated at a 90 degree angle. With your arms out in front of you, pull back towards your chest the weight or resistance. Form is important and you will not get the benefits by heaving weight and your body back and forth. Make sure that you isolate the shoulders and back for this workout. 3 sets and 12 reps.

#4 Pull-ups: One of my favorite workouts. This can be assisted with a chair or even a machine that assists with pulling the body upwards. The goal is to do 3 sets, 12 reps or as many as you can until failure. Even if you cannot get your chin above the bar, it is still beneficial to pull yourself up as much as possible. This pulls in many muscle groups and will help you use different muscle groups if you are not already doing this routine.

Finish with a great 30 minute cardio session with intervals. Mixing up the different paces within your cardio will burn more calories and keep your cardio interesting. You will also burn between 30-40% more calories by working your muscles and then bringing in the cardio. The combined workout will burn more calories and help you achieve results faster.
 

Pivot properly

Scott Schwab:

An important factor in goal setting and lifestyle changes; are to know when to pivot and to take the steps so that we can succeed. At this point, we are half way through the 8 week challenge. You may have seen great results to this point and things are slowing down, or you have not seen the results you would like and you are coming to the decision to quit or continue?

It is human nature to see our performance and feel like they are not up to our expectations. Pivoting is the ability to look at our current status and make a slight change so that we can keep driving toward our results. This happens in a couple of ways. The first thing to consider is the scenario where you have seen results and may now be stalling. If that is the case, we need to mix things up so that we can continue to get resistance to our muscles. If we have not seen the results we would like, we must continue. Quiting will get us no where closer to our goal, but continued small adjustments will help us eventually see the results we desire.

Pivoting is also a mental state. When we make the decision to give up, our psychology dips into a depressed state, that often causes a binge mentality. Remember that slow and steady wins the race. If it was easy it would not be worth it. Take an inventory of where you are to this point and make some decisions of what needs to change. The only sure thing in life is change. Embrace it, and we will see our performance change to provide us with the insight that leads to results.

There are always things that we can adjust and we should look first to what we are consuming. The food we eat is more responsible for our overall success than the time we spend in the gym or exercising. If we have had weak points, lets resolve to be stronger and avoid those situations. With Thanksgiving upon us, there is a need to make some decisions now so when Thursday comes around we do not lose ground. Make Thanksgiving a free day, but be solid the rest of the days.

Here are a couple of tips to make the adjustments for continued success and to have successful results.

#1 Adjust the workout, to where we can enjoy continued difficulty and reintroduce soreness to the equation. Our goal is not necessarily to feel sore, but to feel what we are doing. Our muscles stop performing when we do the same thing day in and day out. We need to work our muscles if we are to burn calories and fat.

#2 Align our day with small mini meals. This is a hard one, especially with busy schedules and planning ahead. This is the best way to keep our metabolism working and not have an over excess of food. Plan mini meals that are as big as your fist. Shrinking our stomachs with less food, but continued digestion, will turn our bodies into effective machines.

#3 Drink the H2O. Water helps to clean toxins and will also produce more results with our energy and eventual weight loss if we are consuming other sugar drinks. Remember the formula: half your body weight in ounces per day. This will continue to flush the toxins from your body and help with healthy skin, digestion, and overall health.

The Water Challenge

DRINK MORE WATER!!!

 

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

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

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

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

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



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

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


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

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

Buns in Check

Chandi Schwab

It is not always easy to get to the gym, and everyone has different circumstances. But there are no excuses to skip your workouts when there are things that can be done at home or anywhere for that matter. Here are some workout ideas that will give that extra lift in your buns, tone in your legs, and say good Bye to saddlebags. Check out!!!

Go for a Run
It is best if you warm your muscles up with a nice run outside. Go the distance of your choice but push it hard!!!

Regular Lunges
We have done a post on the proper way to do lunges if you want to look that up but start with 20 regular walking lunges. I like to do all of this outside after my runs.

Lunges with back leg lift
You do the same walking lunges but after each side you lift your back leg up in the air and extended and then bring it forward to start the next lunge. (start with another 20)

Lunges with forward leg lift
This is done the same way. While doing a regular walking lunge swing your back leg forward and extend it out in front of you just before you step down on it to do your next lunge.(start with 20)

Switch lunge
This is if you want to get brave, I definitely recommend it though. This is where you combine all 3. So you do your regular lunges and then then bring your back leg up extended behind you and then slowly swing it forward to extend in front of you, then slowly place it down on the ground into you next lunge.(20 time)
FEEL THE BURN!!!!

Side Lunges
My sister taught me these ones and they are hard but work great! Pick a side. Stand straight and do a walking lunge to the side kind of like a half squat. do 10 on each side.

High knees in place
These are great!You just run in place bringing your knees to your chest and pushing of the floor each time your foot hits the ground. Start with 20 counting each time your right knee comes up.

Squats
get a dumbbell or a large can of canned food and get in squatting position holding canned food with your hands between your legs. Make sure your legs are parallel with your shoulders ad sit into each squat.

Run stairs
Find a set of stairs whether they be inside or out and run them into the ground. This will definitely get rid of cottage cheese.

Quick Lunge Switch
These are done in place. You jump into the lunge and switch right into the other side.(10 each side)

Squat jumper
This is the same sort of thing. You jump into squatting position, stand up and then back into the squat. (10 times)

These are all great lower body exercises and you just pick and choose what works best for you. You can do all of them or not. And do as many as you want that help you feel like you are getting a good workout. Good luck, and feel the burn:)